Regular exercise and getting plenty of sleep are proven ways to maintain mental health, but there are lesser-known practices such as nutritional supplements containing magnesium or immersion in cold water. However, there are other science-backed tricks that are easily accessible, according to National Geographic:
1. Spend more time in nature!
Evidence supports that spending time in nature reduces stress, improves mood, and helps maintain health. Research shows that looking at intricate patterns of flowers, mountains, ocean waves and other natural elements can stimulate more alpha waves in the brain, which are responsible for relaxation. If you don't have the opportunity to go outside, you can let nature into the apartment by opening a window or using nature-inspired perfumes.
2. Listen to the birdsong!
2022 Studies have proven that the presence of birds can put you in a better mood, and some claim that their sound helps you focus at work. If you don't have the opportunity to get out into nature, you can find many hours of relaxing videos with bird songs on YouTube.
3. A little tidiness goes a long way
It's not enough to help with serious mental conditions like depression, but according to psychology professors, learning how to declutter and organize can improve productivity, quality of life, and burnout.
4. You should stop consuming ultra-processed foods
Frozen pizza, potato chips and their analogues are known to harm physical condition, but according to research, they can also increase anxiety. According to some studies, people whose diets include more soft drinks, candy, energy bars, or even fruit-flavored yogurt have a 44% higher chance of developing depression and a 48% increased risk of anxiety.
5. Eat this instead
What should we eat instead of cold cuts and grains for our mental health? There are no magic pills that will instantly eliminate stress, but a healthy mix of vitamins, minerals, fatty acids, proteins and carbohydrates can increase levels of happiness hormones like serotonin. Some foods, such as dark chocolate or bananas, target these hormones well.
6. Kick-start the feel-good hormones
Happy hormones like dopamine, serotonin, endorphins or oxytocin can't be stimulated by eating alone, for example, simple things like completing a task also give you a boost of dopamine. Meditation releases serotonin, and playing with pets gives you a boost of oxytocin to relieve stress.
7. Plan a trip!
The holiday is designed to relax and support our mental health. But it has now become clear that even planning a trip has many positive effects.
8. Hop on a bike!
All types of exercise are good for our mental state, but experience shows that for some reason, cycling is one of the best activities you can do to improve your health. Scientists are trying to understand why those who ride a bike at least once a week have a higher level of mental health. One theory is that it has to do with executive functions, needed to coordinate movement and avoid obstacles in the road.
9. Light therapy
Seasonal depression, which occurs in the winter months for the majority (some in the summer), affects the masses, and according to theories, this is because dark winter days disrupt the circadian rhythm, which is stimulated by light in the body. morning. Seasonal depression is characterized by persistent sadness, loss of interest, changes in eating or sleeping habits, fatigue, loss of concentration, or low energy levels. Experts say light therapy, such as sitting in front of a bright light source for 30 minutes a day after waking up, can help relieve seasonal depression. But it may be helpful to find a winter hobby, because seasonal depression especially affects those who have summer-related hobbies, such as gardening or going to the beach.
10. Find a hobby for yourself!
According to the results of a survey that included 93,000 people, participants who practiced hobbies suffered fewer symptoms of depression, reported better health and happiness, and were more satisfied with their lives than those who did not have hobbies. No matter what hobby we choose, the specific hobby is less important than the commitment.
The cover image is an illustration. Cover image source: Getty Images
