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If you feel as if you are going through mental health challenges, you’re not alone. According to researchers at John Hopkins Medicine, approximately one in every four Americans suffers from a diagnosable mental disorder in any given year. Most commonly, there are clinical depression primarily affecting women, bipolar disorder suffered predominantly among men, and substance abuse.
Fortunately, serious mental illness that requires professional intervention and psychiatric treatment is relatively rare, affecting less than ten percent of the population. For the 90 percent of us who deal with more minor afflictions such as anxiety, low self-esteem, and general negativity, there are techniques and practices readily available to help us get back on track. Here’s some practical mental health advice from Nutri-Empowered.
Avoiding Sleep Deprivation
Lack of proper sleep can adversely affect cognitive abilities and memory. Sleep also plays an important part in the regulation of emotion; we all know how people can become unpleasant, depressed, or even hostile when sleep deprived.
Getting enough sleep in today’s corporate work culture with its demands is challenging; if the demands of your job prevent you from getting less than seven solid hours of sleep out of every twenty-four, you need to seriously consider a career change—or at the very least, a different schedule.
Working from Home
The mental health benefits of working from home are well documented. For one, there is less opportunity for workplace stressors like office politics and water cooler gossip. In addition, working from home eliminates your commute, which can be a significant source of stress. People who work from home have more control over their work/life balance, which can lead to increased satisfaction with both their personal and professional lives.
Finally, working from home allows you to create your own work environment, which can be tailored to your specific needs and preferences. Adding house plants, for example, can help create a more calming environment. If you’re interested in adding plants to your home but don’t know where to start, then click here. You can find all the care information you’re looking for online.
If your desire to have a home-based working environment can’t be met by your employer, it may be time to go into business for yourself. Fortunately, it’s easier than ever to get your own business off the ground. Once you’ve researched how to start an LLC, find the best online formation service company to file the necessary paperwork. You can be ready to go for a low cost in just a few minutes.
Maintaining the Machine
From a biological perspective, the human body is a marvelously-designed piece of machinery. However, even the finest precision mechanisms require proper maintenance. This means getting proper nutrition and maintaining a minimum level of physical activity.
Proper nutrition can also be a challenge in today’s corporate world. This causes people to grab whatever is quick and easily available, which in most cases is a fast prep -burger or a sugar, sodium, and fat-laden, high caloric snack from a vending machine or convenient store. Others rely on a shot of caffeine. Choices like these offer temporary respite from fatigue and hunger, but the long-term impact on your health can be disastrous. Dietitians and physicians opinions may differ on the matter, but generally agree that choosing fresh fruits and vegetables, nuts and unrefined grain products as well as the plant based diet, is much better and can make you feel better as well.
Another way to take care of your body is through massage therapy. Manual therapy sessions can help ensure that your body can move through its full range of motions comfortably, making day-to-day life easier.
Stimulate Your Mind
Providing your brain with new challenges through learning can be a great way to stay sharp. One useful way to do that is by earning your teacher certificate and degree online. Not only will you be regularly challenged, you will also be preparing to shape the minds of the next generation.
Staying Positive
For the 10 percent or so who suffer from serious mental disorders, psychotropic medications may be necessary to temporarily relieved the symptoms, but the underline cause is not being relieved. For the rest of us, however, “happy pills” are not only unnecessary but can even be dangerous. The underline cause may be the results of an unhealthy lifestyle which requires a lifestyle change in order to achieve mental healing.
Aerobic exercise outdoors can certainly help; however, if you feel you need something to feel better, consider some supplements such as St. John’s Wort, Ginkgo Biloba, Chamomile, and Valerian root. Avoid substances such as alcohol or nicotine which are chemicals that poisons the human body.
Nutrition plays an important role in mental health too and practicing healthy eating is staying positive in achieving clarity and acuity of ones mind. Obviously there is always a connection between food and mood.
Incorporate these top 10 foods in your diet on a regular basis which may stabilize blood sugar levels in the blood, balance acidity and create an alkaline environment that may promote a healthy body. There are : Chia seeds, Walnuts, Broccoli, Dark Leafy Green vegetables,Yogurt,Berries,Avocados ,Tomatoes,Beans
and Mushrooms. Dark leafy greens contains a lot of nutrients such as Iron, Calcium, Folate, Omega 3 fatty acids,Magnesium and Potassium that all support mental health. Studies have shown that a deficiency in Folate may results in depression, fatigue and insomnia.
Healthy greens need to be eaten everyday with any meal, in order to maintain the nutrients in the body.
Another strategy is to use a method known as emotional self-regulation or monitoring. This is as simple as reaching for better-feeling thoughts when you are disturbed or upset. This method requires practice, and the results can be slow but are well worth it.
Finally, take an opportunity to do some cleaning and decluttering at home, which eventually brightens ones spirit and mind. Clutter can lead to pent up stress. Then smudge with sage to help restore balance.
Whatever you do, remember that better health means putting yourself and your own well-being first before others so you will be an example to them. Remember the quote “ love thy neighbor as thy self”, so you have to learn to love yourself first before you can love others. By taking steps like improving your sleep, working from home occasionally, and prioritizing your physical and mental health, you can overcome challenges.
For nutrition knowledge and programs to help you achieve your health goals, visit Nutri-Empowered today!