Prioritise physical activity, sleep and nutrition for a healthier mind

Physical activity releases endorphins

Physical activity is a powerful tool for boosting mental wellbeing. It releases endorphins, which are brain chemicals that act as natural pain and stress relievers.
According to the World Health Organization's guidelines, adults should do one of the following every week for substantial health benefits:

• At least 150 to 300 minutes of moderate intensity physical activity
• At least 75 to 150 minutes of vigorous intensity aerobic physical activity
• An equivalent combination of moderate intensity and vigorous intensity activity

The organisation also says that regular physical activity is proven to help prevent and manage noncommunicable diseases like heart disease, stroke, diabetes and several types of cancer.

The benefits of staying active don't end there. A study reported that physical activity offers significant advantages in alleviating symptoms of depression, anxiety and distress in a wide range of adult populations, adding that "physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress".

Proper sleep is important for your wellbeing

A paper published in April 2018 noted that insomnia (a common sleep disorder), as a symptom, is interconnected with mental health problems and can indicate the presence of major depressive disorder with 60% to 70% accuracy. Don't underestimate how crucial a good night's rest is for your wellbeing.
Here are tips to help you get quality sleep:

• Avoid electronics an hour before bedtime or just dim all your lights
• Find a balance between good quality sleep and a good quantity of sleep
• Drink a cup of chamomile tea before bed

Feel better from within

Eating well helps you feel better from within. A balanced diet, rich in essential nutrients and minerals, is essential for overall health and wellbeing.
A Mediterranean diet for a healthy mind includes:

• Leafy greens and other plant-based foods
• Foods rich in Omega-3 fatty acids (like fatty fish, walnuts and avocado)
• Extra virgin olive oil
• Dark chocolate with at least 70% cocoa
• Nuts and legumes (like beans, lentils and peas)
• Whole grains
• Plenty of water to stay hydrated

Staying active, proper sleep and good nutrition are a solid foundation for a healthier mind. When you invest in them, you can lead a healthier, happier and more fulfilling life.