Are you feeling mental fatigue and sluggishness? Unfortunately, this is a common issue when life gets hectic. As we juggle work, home, and family obligations, we can become stressed. As a result, it’s not uncommon to want to throw in the towel and give up on healthy habits. But don’t worry- there are ways to maintain your mental fitness that don’t require years of self-discipline or rigorous practice! Here are fifteen patterns you should consider adopting to help keep your mental wellness:
1) Take a walk every day after lunch.
A walk after lunch is a great way to stretch your legs, get the blood flowing, and feel more energized. So take a pair of comfortable shoes and indulge in nature.
2) Get enough sleep every night.
Adults need at least 7 hours of sleep every night to maintain optimal brain function. Skimping sleep can affect your mental endurance and make it difficult to focus. If you desire to be alert during the day, give yourself enough time to take a nap or lie down.
3) Eat a healthy breakfast.
The number one rule of maintaining a healthy diet is to eat breakfast every morning. This can help kick start the metabolism, reduce cravings, and increase focus. Make sure to include fiber, protein, and complex carbohydrates in your breakfast meal to keep you full until lunchtime arrives.
4) Turn off electronic devices 30 minutes before bedtime.
Electronic devices such as cell phones or flat-screen televisions emit a blue light that tricks your brain into thinking it’s still daytime! This confuses the body’s natural circadian rhythm making it difficult to fall asleep at night. If you have trouble sleeping, turn off all electronics an hour before bedtime.
5) Keep your bedroom windows open.
The bedroom is a great place to unwind and relax. But if you want to maintain healthy mental health, keep your room’s lights dimmed and close the shades at night. This helps keep the room dark and reduces exposure to artificial light.
6) Eat healthy snacks between meals.
You should consume protein, complex carbohydrates, and fat-rich foods that keep your blood sugar level steady by eating healthy snacks between meals. If you tend to crave sweets, it might be wise to avoid them altogether or include low glycemic index edibles such as apples or celery in your snack mix.
7) Do not skip meals.
Schedule your meals to prevent overeating. Eating three meals daily will provide you with the nutrients and energy needed to maintain optimal brain function.
8) Exercise moderately.
Exercise can be hard work, but it’s essential to stay mentally fit. If you’re interested in a safe, effective, and enjoyable exercise routine, try yoga, hiking, or even swimming! What is important is finding something that works for you and makes you feel good after doing it- whether walking outdoors or working out at the gym!
9) Drink lots of water daily.
Staying hydrated is a great way to maintain good health in general. But it’s especially beneficial for maintaining mental alertness. Water keeps you physically healthy and helps your brain stay focused and alert. Make sure to add lemon and cucumber slices to your water for a healthy boost!
10) Eat foods that support brain function.
According to Dr. De Bellis, a leading researcher on food, when we eat certain foods, our brain will function at peak performance. This is because eating different foods causes the chemicals that help various body systems to act differently. So eat foods that boost your memory, help your brain think, and work at optimum performance. These brain-boosting foods include brown rice, flax seeds, olive oil, and fish.
11) Eat slowly and chew thoroughly.
When you eat quickly, your brain receives a minor signal to chew, which will increase the risk of choking on fat or choking on problematic foods that are hard to digest. Chewing helps digestion. Slow down while eating and take time to appreciate your flavor! As you slow down, you can taste the full flavor of food (good food is supposed to be delicious!) which keeps you wanting more!
12) Look at good things when stressed out.
When your brain is stressed, it tends to search out negative things. When this happens, you become fixated on the bad. Instead, try looking at what’s around you and divert some attention to those good things. You’re sure to find something suitable, and it will be easier to smile or laugh when looking at something positive!
13) Make time for yourself and have fun.
The best way to keep your brain healthy is to have fun as a part of your daily routine! Practicing mindfulness and meditation will not only help you relax but also allow you to control your emotions! Studies show that if you can manage your feelings, then you can focus better on doing tasks that require attention.
14) Get adequate sunlight.
It’s said that one in every four people suffers from a vitamin D deficiency. If you do not get enough natural sunlight, then it may affect your overall health and mental well-being. Vitamin D helps the body build healthy bones and brains and keeps you feeling strong and energized! So take the time to go outside during the day to get the amount of sun exposure needed for a healthy balance!
15) Set realistic goals.
Setting realistic goals is essential to maintaining mental fitness because if you are working toward something smaller than what you desire, it’s more likely that you will accomplish your goal. This would be true, especially if your goal is to get a promotion or a new job. Remember to keep it realistic but challenging because you want a sense of accomplishment when you have reached your goal!
16) Practice deep breathing.
Deep breathing is an excellent way to relax and reduce stress. When your mind begins to wander, focus on the sensation of your breath going in and out. You can also practice mindfulness or meditation during this period which will teach many people how to be more aware of their thoughts and emotions.
17) Read something that interests you regularly.
Reading can be a valuable part of your life by improving your memory and creative thinking. Try to read something new daily related to what you are interested in or curious about. You will find that the more you read, the more exciting things you may find yourself reading, and the stronger your memory will become!
18) Attempt to solve a problem regularly.
Think of something you would like to accomplish, and then try to solve it without any outside help. The experience can be enriching because this mental challenge is excellent for increasing cognitive ability and helping you learn new ways of thinking.
19) Have a good attitude throughout each day.
Your attitude has a tremendous influence on your mental and physical health. If you have a bad mood, then it will affect everything in your life. The best thing to do when you are not happy with something is to try to change it for the better and think about how you can change the situation for the better. Try not to dwell on negative thoughts about things out of your control!
20) Avoid getting news from the Internet.
The mainstream media presents news that does not always tell the truth. When we see something on TV or read in a newspaper, we will often be exposed to false or distorted images of facts and people due to many agendas being discussed.
