With the stress of everyday life, the hectic rhythms of life in the cities, the traffic jams, the lack of opportunities, among many other factors; Thousands of people have started to suffer from some mental health problems.
According to statistics from the Ministry of Health, “in the region of the Americas, mental, neurological and substance use disorders, and suicide represent more than a third (34%) of the total years lived with disability, being depressive disorders are the leading cause of 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, given that sometimes we tend to pay more attention to physical health and leave the mind aside, resulting in the appearance of some additional long-term problems.
Some of the mental health problems that Colombia faces according to the ENSM (2015), are depression, which is present in approximately 5% of the adult population, being the second cause of disease burden in Colombia.
Additionally, in adolescence the most frequent disorders are anxiety, social phobia and depression, showing that 6.6% of this population presents suicidal ideation.
On the other hand, in childhood, 12.4% suffer from obsessive and anxious disorders, 9.7% have frequent headaches and 2.3% suffer from attention deficit hyperactivity disorder.
After analyzing all these statistics, several experts concluded that it is necessary to present aid plans that cover the subject throughout the population. As part of these strategies, we bring you 5 tips to improve your mental health:
Maintain a healthy diet
It has always been said that food is a fundamental part for the body to function properly. Having 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, since it will have the necessary nutrients to generate good stability.
Some foods that you could 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.
Sleep enough
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, since it not only improves your physical and intellectual performance, but also reduces the probability that some psychological problems will appear.
If you have trouble falling asleep, meditation is a tool that could help reduce stress and control your breathing so you have a more restful sleep.
be grateful
On many occasions the human being focuses on the problems and not on the solutions. A habit that you can acquire to improve your anxiety problems is to give thanks every day.
Ideally, you should keep a gratitude journal. This could 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.
do exercise
It is scientifically proven that staying active has multiple benefits for mental health. By performing some daily physical activity, substances such as dopamine are secreted that will help you reduce levels of stress, anxiety or anxiety and increase your personal well-being.
Other benefits of exercising daily are: memory improvement, 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 like
Experts say that laughter can help reverse certain types of brain damage by releasing chemicals that strengthen parts of the brain that cannot be healed otherwise. Laughing 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.