With the stress of everyday life, the fast pace of urban life, traffic jams, lack of opportunities and many other factors; Thousands of people have started suffering from some kind of mental problems.
According to Department of Health statistics, “in the Americas region, mental, neurological, and substance use disorders and suicide account for more than one-third (34%) of the total number of years spent with a disability, with depressive disorders being the leading cause for disability. Nearly 100,000 people die by suicide each year in the region.”
Therefore, it is necessary to be aware of the importance of paying the necessary attention to emotions, considering that sometimes we tend to pay more attention to physical health and leave the mind aside, which leads to the emergence of some additional long-term problems.
Some of the mental health problems facing Colombia according to ENSM (2015) are depression, which is present in approximately 5% of the adult population, being the second cause of disease burden in Colombia.
Furthermore, in adolescence the most common disorders were anxiety, social phobia and depression, indicating that 6.6% of this population had suicidal ideation.
On the other hand, in childhood, 12.4% suffer from obsessive and anxiety disorders, 9.7% have frequent headaches and 2.3% suffer from attention deficit hyperactivity disorder.
After analyzing all these statistics, several experts came to the conclusion that it is necessary to present aid plans that cover the subject for the entire population. As part of these strategies, we offer you 5 tips to improve your mental health:
Maintain a healthy diet
It has always been said that food is an essential part of the body to function properly. A healthy diet not only helps maintain good mental health, but it will also help you feel good physically.
Eating healthy will help your mind stay active and your brain feel better as it will have the necessary nutrients to generate good stability.
Some foods that you can include in your diet to improve your mental health are those that contain nutrients such as Omega 3 fatty acids or vitamins B12, B6 and B9.
Get enough sleep
Resting between 7 and 8 hours a day, depending on your pace of life and your activities, will allow you to maintain your mental health, as it not only improves your physical and intellectual performance, but also reduces the likelihood of some psychological problems.
If you have trouble falling asleep, meditation is a tool that can help you reduce stress and control your breathing for more restful sleep.
In many cases, the human being focuses on problems rather than solutions. A habit you can develop to improve your anxiety problems is to give thanks every day.
Ideally, you should keep a gratitude journal. This can become your best ally to program your day and at the same time generate reflections that allow you to stay focused on the here and now.
Keeping active has been scientifically proven to have numerous mental health benefits. By doing some kind of daily physical activity, substances like dopamine are released which will help you reduce your levels of stress, anxiety or worry and increase your personal well-being.
Other benefits of daily exercise include: improved memory, increased sleep quality and mood regulation. According to the American Medical Association, these benefits can be achieved by doing some physical activity for 15 minutes a day.
Take some time to do what you enjoy
Experts say laughter can help reverse some types of brain damage by releasing chemicals that strengthen parts of the brain that can’t be healed otherwise. Laughter increases good cholesterol and reduces inflammation of the arteries; therefore, sharing with friends or family will help you maintain good mental health and emotional stability.