Health and Wellness Write For Us – One of the most critical changes in the evolution of the human being is the increase in life expectancy which, currently, in Western countries such as Spain, exceeds 80. This is a direct consequence of improvements in the medical field, diagnoses, and treatments. But not only. Proactive physical and mental care by the population is essential to create a good tandem with scientific advances.
Some of these diseases are directly related to behaviors associated with a lifestyle we can control in some way. Experts point out that the combination of factors such as upholding a healthy weight, exercising regularly, following a nutritious diet, and not smoking seems to be associated with a reduction of up to 80% in the risk of developing the most common chronic diseases. But it is also that physically active people enjoy a better quality of life because they suffer from fewer limitations.
As we will see below, working on issues such as diet, physical exercise, adequate rest, and social activity will allow us to enjoy a fuller life.
How to achieve good physical well-being
Physical and mental well-being are not independent plots one from the other, but both are closely related. Food, activity, and rest are great allies to take care of the body, although they will also positively affect our mental health.
Healthy eating
Eating healthy and making it easier for the body to function typically reduces the risk of suffering short- and long-term diseases. As we discussed in this other article, it has been widely demonstrated that diet is one of the fundamental pillars of health. Experts recommend a healthy and varied diet in which the essential unprocessed foods of the Mediterranean diet predominate: fruits, vegetables, tubers, legumes, nuts, fish, white meat, certain types of cereals,…
Stay active
Carrying out physical activities is also a guarantee of the prevention of diseases typical of a sedentary life. According to the WHO, a level of regular physical activity in adults decreases the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, depression, and falls; improves bone and functional health, and is critical in energy expenditure for caloric balance and weight control.
rest
Sleep experts point out that an adult with an active working life should sleep at least 7 or 8 hours. And it is that lack of sleep can also cause health problems since, as the WHO recalls, beyond the fact that sleeping is a pleasure, it is a necessity.
To these three essential physical health, other advice is added, such as avoiding the consumption of alcohol, tobacco, and other drugs and, of course, carrying out routine health prevention checks.
In the case of pregnant women, the above guidelines apply 100%, always taking into account the particular recommendations that their specialists can make, who emphasize that the mother’s well-being during pregnancy is essential for her and the baby’s development.
Tips to take care of yourself and your mental health
In addition to the above, taking care of yourself daily means paying particular attention to mental health. We will see specific healthy habits and routines later that will be aimed at reinforcing the following areas:
Run away from stress
Stress is a reaction of the body to dangerous situations. However, today, it appears at the slightest opportunity, and experts point out that maintaining it over time is not beneficial. Therefore, it is necessary to learn to control it. There are many techniques: relaxation, meditation, exercise, food, social relationships, and, significantly, if necessary, seeing a specialist to identify the problem and act to solve it correctly.
Have an active social life.
Social relationships are a source of well-being and as necessary to maintain health as a good diet or exercise. A study by psychiatrists from Harvard University that followed the lives of several people since 1938 concluded that effective, healthy, and quality relationships help to live longer, better, and happier.
Make good management of emotions.
Controlling emotions in certain life circumstances is crucial to maintaining balance and harmony, so developing what experts call emotional intelligence is necessary. Empathy, assertiveness, and resilience are three of this field’s most popular and essential soft skills. Through compassion, we can understand and put ourselves in the place of others; through emphasis, we can see our needs taking into account those of others; and, thanks to resilience, we can cane traumatic situations.
Emotional well-being during pregnancy is essential for this stage to be healthy and enjoyable. It is also true in assisted reproduction processes, where the wait can be overwhelming. Eugin experts recommend starting by accepting emotions, making peace with them, and asking for psychological help when necessary to better deal with the situation.
How to take care of mental health in your daily life
Let us now see practical and concrete advice on how to carry out the previous tips to pamper mental health on a day-to-day basis:
Breathe correctly
Breathing is something that we usually take for granted; it is automatic. However, having the intention to breathe has many benefits to enjoying a healthy life.
Practice exercise daily
As we have seen in previous sections, sport is one of the best remedies against stress since it helps the body and mind to release tension.
Having habits and routines …and allowing yourself to break them when necessary.
Practice mindfulness on simple tasks.
Multitasking seems to be in fashion, but in reality, when we do two or more things at the same time, what happens is that we are not giving each item the time it deserves. Paying attention to the taste of breakfast, the sensation of a shower, or the views of a walk offers nuances that can go unnoticed if combined, for example, with the mobile.
Spend quality time with loved ones.
Finding time to be with the people we love is one of the best allies to feel good. And although we cannot do it in person, the technologies are beneficial for this.
Put yourself in “airplane mode.” Disconnecting the mobile or social networks also helps to clear the mind and focus on the activity we will do at that moment. It is essential at bedtime.
Write a diary
Writing helps put thoughts and feelings on paper and is a very effective therapy for seeing things from another perspective.
Use positive language
Experts point out that positive language helps improve communication and relationships with oneself and others since positive words directly impact how the brain works.
Practice hobbies
Painting, singing, cooking, traveling, crafting,… Any pleasant activity can help maintain robust mental health.
Keep the brain active.
Through reading or any study. Learning new things daily helps us stay active, whatever our age.
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