Health
6 Ways To Improve Your Mental Health for a Happier Life

A person’s mental health is one of the most important parts of life but in this fast-paced world where there are more mental health struggles than usual, whether it’s stress, anxiety or burnout, these challenges don’t have to control you.
Here are 6 ways to improve your mental health, take control of your life and live a happier and more fulfilling life.
1. Practice Mindfulness and Stress Management

A lady practicing meditation
In a society where there is a constant obsession over the past or the future, you have to consciously be in the moment. Forget about the mistakes you’ve made in the past and don’t let the fear of the future control you.
Try:
1 Meditating 5-10 minutes each day to clear your mind and focus on the day.
2 When you feel overwhelmed, engage in deep breathing exercises. As you inhale, think of all the beautiful things in your life and as you exhale, let go of all that makes you worried
3 Be grateful! A lot of people worry so much because they don’t realise how much they actually have. Each day, write 3 things you are grateful for and stay focused on them.
2. Make Sure to Be Physically Active.

Practicing exercises enhances mental health
Don’t sit still in front of a computer or in a single spot for too long. Research has shown that exercise is not only for your physical health, it releases toxins and endorphins that boost your mood, improving mental wellness and making you happy..
So whether it’s a jog, a stroll, dancing, running, cycling or maybe yoga. Just make sure your body is physically active, don’t be still in a place for too long.
3. Build Strong Connections and Social Relationships

Community is a great asset!
A saying goes “No man can make an Island”
This shows you how important connections and relationships are to humans. Loneliness actually worsens mental health issues while having strong relationships can foster emotional support, happiness and stability.
So make sure to connect with people, whether it’s by joining a club or group that shares the same interests with you or spending quality time with your loved ones.
And make sure to not to keep silent when you are struggling, that’s why you have people, so you all help each other when one person is down.
4 Get Enough Sleep and Rest

Sleep directly influences your mental health
Your sleep and mental health are closely related and your amount of sleep has a direct impact on your mental health. A poor sleep routine causes you to feel more stressed and irritable.
To get better sleep:
1. Create and stick to a sleep routine even on weekends. If you decide to sleep by 9, make sure you’re in bed by 9 every single day to improve your quality of sleep.
2. Avoid looking at a screen like your TV and mobile phone at least 30 minutes before you sleep, this also improves the quality of sleep you get.
3. Create a relaxing bed-time environment and routine so it’s easier for you to sleep and the quality of your sleep is improved. It could be taking a warm bath, listening to soothing music, journaling or even reading before sleeping.
5 Eat the Right Food to Fuel Your Brain

Food rich in Omega-3 aid mental health
What a lot of people don’t realise is that what you eat also affects the quality of sleep you are able to receive and this directly affects your mental health.
A diet rich in nutrients and vitamins will do you a lot of good than taking junk food and food with zero nutritional value.
For your mental health, prioritise :
1. Foods that are packed with Omega-3 as they are good for the brain. These include Titus fish, Sardines, Stockfish, Periwinkles, etc.
2. Nuts, leafy green vegetables and berries.
3. Dark chocolate to boost the serotonin level. This should however be taken in moderation.
6. Make Sure to Seek Professional Help when You Need to.

Seek professional help when needed
If you have done everything possible to improve your mental health but you are not noticing changes, then you definitely need to seek professional help.
Understand that it’s nothing shameful to seek help when you need it because sometimes, that’s all you need to overcome whatever challenges you’re facing.
When should you seek professional help?
1. When you persistently feel sad, anxious or hopeless no matter what you do to improve it.
2. When you struggle with daily tasks and in your relationships.
3. When you begin to develop unhealthy mechanisms to cope like alcoholism, overeating or withdrawal.
Remember that your mental health is important. It is an important part of your life and it needs to be taken care of as well.
So with the tips below, I hope there are improvements in your mental health because everyone including you deserves to live a happier, more fulfilling life.
ALSO SEE : HOW IMPORTANT IS EMOTIONAL INTELLIGENCE IN RELATIONSHIPS?
Health
Surprising Symptoms Of Vitamin D Deficiency

Vitamin D are fat-soluble compounds that have numerous nutritional benefits for you.. When you suffer from vitamin D deficiency, your muscles and bones are adversely affected. Because the symptoms of vitamin D deficiency are similar to other ailments, it’s difficult to know. Here are some surprising signs that you lack enough vitamin D.
Fatigue and Tiredness
It’s not uncommon to be tired after a busy day’s work or travel ; however, if it continues after some days, it could be low in vitamin D. You could limit your work and have extended rest to reduce the amount of fatigue. Moreover, taking some vitamin D supplements could help you become more agile.
Recurring Illness
Are you experiencing an illness that keeps coming back l, it could be lack of vitamin D . There have been links showing people with low amounts of vitamin D suffering from repetitive illness. If you find yourself in this situation, talking to your doctor could be ideal.
General Body and Muscle Pain
One of the nutrients that your body needs is vitamin D. People who experience frequent back and muscle pain, could be suffering from low vitamin D. While pain relief drugs can be helpful, taking vitamin D supplements and food rich in vitamin D is recommended.
Read Also : 5 Expert – Approved Tips to a Leaner You
Bone Fracture and Osteoporosis
People need vitamin D to help strengthen bone structure. Bone structure helps grow bones, which will make you strong enough to carry out your tasks. However, low vitamin D can cause osteomalacia in most adults, which can lead to soft bones.
Hair Loss
While hair loss is generally linked with old age, vitamin D deficiency can also cause it. This is because vitamin D helps regulate the hair cycle and promotes the growth of new hair. In medical spaces, alopecia is a health disorder that leads to hair loss. Those with this condition should take foods rich in vitamin D.
Depression
Various factors cause depression, and they include loss of job, and illness. . However, some research has proven that vitamin D deficiency is one of the reasons why people are depressed. People who are depressed have shown remarkable improvement when they increase their vitamin D intake.
Bottom Line
Vitamin D nutrient supports nerves, muscles and general body health. Low vitamin D can lead to depression, tiredness and frequent illness. You can conduct a blood test to know if you are suffering from vitamin D deficiency, and when it comes out positive, ask your doctor what to take to improve your vitamin D levels.
Health
5 Reasons To Eat More Avocado

Are you interested in living a healthy life? Do you think fruits and vegetables are ideal for general health? If you can relate with the above questions, then avocado should top your meals today. Avocado remains a good source of key nutrients which includes fibre and healthy fats. Moreso, Avocado contains high antioxidant and anti-inflammatory properties, which combat heart diseases. Here are 5 reasons why eating more avocado is recommended.
Excellent for Gut Health
Avocados have immense fiber, which benefits everyone . Having more fibre in your diet is important because you are relieved of digestive complications. Also, fibre helps maintain a good atmosphere for the growth of healthy bacteria. Various health researchers suggest that taking more avocados can help reduce inflammation and combat cancer.
A Good Source of Healthy Nutrients
Aside from fiber, avocados have a high concentration of essential nutrients, which are unavailable in many diets. This fruit contains the following nutrients :
- Vitamin C
- Fat
- Calorie
- Vitamin E
- Riboflavin
- Niacin
- Folate
- Copper
- Manganese
- Potassium
These are just some of the nutrients you can find in avocados as it boasts numerous others. These nutrients are available in large proportions in avocados and are beneficial to those seeking good health.
Helps Lower The Risk of Heart Disease
By taking nutrient-dense fruits like avocado in large quantities , you guard against heart illness. The rich nutrients found in this fruit play a huge role in keeping your cardiovascular system in good shape. One of the benefits of eating avocado is that it helps reduce cholesterol levels in the body. Also, the high potassium in it s is ideal for blood pressure regulation and guarding against heart attacks.
Read Also : 5 Daily Activities That Can Help Lower Blood Pressure
Healthy Body Weight Management
There are factors that help manage body weight, and they include regular exercise and a balanced diet. Asides having high calories, it contains abundant nutrients that help maintain good body weight. People who are overweight need to it more and other fibre-based meals to help maintain good body shape.
Ideal for Pregnant and Breastfeeding Women
Pregnant and breastfeeding women need twice the normal nutrients required. Unfortunately, most women in this state don’t meet the daily requirement, which could cause pregnancy complications. High amounts folate, B6, and vitamins are important for pregnant women. Additionally, avocado is known to help reduce constipation pains, common during pregnancy.
Final Thoughts
Avocados are excellent sources of important nutrients that the body needs. Eating this fruit regularly will help protect against heart disease, enhance body satiety and improve overall diet quality.
Health
Get Fit, Stay Fit: Practical Tips From Experts

A healthy lifestyle is essential for everyone regardless of age, status, and sex. Meanwhile, whole foods and drugs are considered good for overall well-being, keeping fit is highly recommended. If you want to learn how to stay and keep fit, here are some tips that could benefit you .
30 Minutes of Regular Exercise
Regular exercise is one of the ways you can keep fit. Daily exercise is the best , as 10-minute sessions are great for everyone who wants to be healthy. Some effective exercises you can use are :
- Yoga
- Running
- Skipping
- Swimming
- Cycling
- Dancing
Balanced Diet
Aside from regular exercise, you are advised to eat foods rich in proteins and vitamins and low in fats. Moreover, try to reduce your intake of junk food or avoid it totally. This is because most of these foods are unhealthy and have too many carbs; veggies, whole grains, and fruits are some of the best foods to add to your list.
Control Your Mental and Emotional Needs
Technology has been a blessing, however, many people have substituted real-life interactions with virtual communications. This is unwise for people who want to stay fit, as it affects their mental health negatively. You need more physical interactions with loved ones, as it promotes emotional wellness.
Stop Taking Tobacco and Recreational Drugs
Tobacco and recreational drugs could cause adverse effects on human health. It will limit physical fitness and cause a lot of illness. There has been various research that links tobacco with various kinds of cancer. Also, long-term drug abuse could cause memory loss and cognitive problems.
Read Also : 5 Expert – Approved Tips to a Leaner You
Limit Alcohol Consumption
While a bit of alcohol can be healthy, too much alcohol can affect fitness in everyone. Excessive alcohol drinking has been linked to several kidney and liver problems. For those 45 years and above, moderation should be their watchword when it concerns alcohol.
Get Adequate Sleep
Another important fitness tip is having a good sleep. While there are jobs that could prevent people from having adequate sleep, prioritising health over money is the best policy. Sleeping for 7-8 hours is highly recommended. This would help the body function properly, as it will be able to rest after the day’s work.
Regular Medical Checkup
Everyone should make sure they visit the clinic at least twice a year. The human body needs to be regularly checked regardless of your current health status. People have died from heart attacks and strokes without warning. If you see symptoms of weakness or tiredness, you should try to see your doctor. Some supplements and drugs could be prescribed to you based on your current health status. .
Final Thoughts
Staying healthy and fit should be everyone’s major concern. By following these tips, you will stay fit and be healthy.
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