4 Things You Should do to Stay Physically and Mentally Healthy

We all know that life is challenging but what truly matters is how we confront it, especially when the going gets tough. We need to constantly learn and evolve in order to adapt to the changes that take place in the course of our lives. This ‘learning’ encompasses how to eat healthy, drink enough water, plan our routine out in a way to best incorporate an exercise regime, get sufficient rest, manage stress well, manage relationships better, so on and so forth. The faster we are able to learn and adapt, the healthier we will be both physically and mentally. In this blog, let’s explore four things you should do to maintain optimum physical health and mental health.

How Can You Stay Physically and Mentally Healthy?

In this ever changing world, we need to constantly evolve and adapt to maintain good physical health and mental health. The pandemic itself has brought with it a massive change in the way we live and interact with people, which has impacted us in more ways than one. That is why figuring out routines and habits that help us to stay sound both physically and mentally is of utmost importance. So if you are someone who wants to lead a healthier life and is still figuring out how to, we have 4 tips that will help you stay physically and mentally healthy.

Develop a healthy eating habit

Nutrition must always take precedence. Simply changing your eating habits can bring about a world of change in the way you feel both physically and mentally. There’s sufficient scientific evidence out there that suggests the efficacy of plant-based diets in improving your overall health- be it your cardiovascular health, immunity, skin, cognitive functions, mood, gut health, and the like. Replacing your junk food with fresh fruits and vegetables along with whole grains will help boost your mood as they contain antioxidants and anti-inflammatory properties that are known to keep chronic diseases at bay.

Our appetite, sleep and moods among other things are all controlled and regulated by a neurotransmitter in the brain known as serotonin. As per studies, approximately 95% of serotonin is produced in our gastrointestinal tract, which is lined and surrounded by millions of neurons. This only goes to show our mood and emotions are regulated by a sound digestive system and vice versa. That is why eating a healthy and balanced diet consistently is a very important step in taking care of your mental health and physical health.

The foods that you must include in your diet consists of green leafy vegetables like kale, spinach, lettuce, fibrous fruits and vegetables that are rich in nutrients and antioxidants, healthy fats like nuts and seeds, plant-based proteins like dals, legumes and pulses, soy products like tofu, tempeh,and seitan, complex carbohydrates like rice, potatoes, yams, etc and whole grains and cereals.

The foods that you must avoid or at least minimize are refined carbohydrates, sugar, white rice, fried and salty foods, trans fats, saturated fats, and foods rich in colour and preservatives. When it comes to animal products, it would be advisable to consume white

Exercise regularly

Exercising consistently every day not only plays a vital role in enhancing your physical health, shedding those extra kilos, building muscle mass, or reducing your waistline, but also positively aids in boosting your mood, alleviating stress, lessening anxiety and depression. To put it briefly and succinctly, exercising regularly has a deep and profound impact on both your physical and mental wellbeing. Ideally adults are recommended to take up any form of moderate to intensive physical activity for at least 30 minutes on most or all days of the week. So even if it's a light jog or walk everyday, go ahead and do it.

Have a Sound Sleep

Sleep deprivation can really impact one’s physical and mental health. It can cause serious and continuous mental lapses, which can then result in a constant feeling of exhaustion. It increases your levels of stress and anxiety, whilst impacting your physical health gravely. A lack of adequate sleep can negatively impact the stress hormones and neurotransmitters in your body, which can disrupt your mood, productivity, concentration, energy, emotional and physical wellbeing. That is why, it is important that you work on improving your sleep quality by inculcating some good habits such as meditation, creation of a no device zone in your bedroom, and other lifestyle changes, which will help you unwind and relax like never before!

You can also take supplements if you wish to up your sleep game. Wellbeing Nutrition’s Restful Sleep Melts is a good option for you! Made of melatonin, vitamin-B6, l-theanine, 5-Hydroxytryptophan (5-HTP), valerian root, passion flower, and Gamma Aminobutyric Acid (GABA), this product will help regulate your sleep-wake cycle, fight jet-lag, insomnia, and help you get deep, uninterrupted sleep.

Keep Yourself Hydrated All The Time

This is one of the most neglected habits, which if followed religiously will go a long way in positively impacting your mental health and physical health. The problem is that most people fail to understand that and drink insufficient amounts of water that further causes mental and physical problems like dehydration, acidity, constipation, bloating, slow metabolism, weight gain, headaches, kidney diseases, joint pain, mood swings, listlessness, mental fog, among other things. The human body comprises nearly 70% water, which is necessary for all body functions, right down to the cellular level. That is why one should have at least 2-3 litres of water everyday.

Other things that you can do to stay physically and mentally healthy are maintaining a perfect work-life balance to avoid feeling burnt out, meditating to instill a sense of calm and tackle anxiety, managing time well to have a proper and healthy routine, socializing more or having better human connections to tackle loneliness, and limiting or completely doing away with bad habits such as excessive drinking and smoking.
Additionally, if you feel low on energy too often and find it vying with your physical and mental health, you can try out Wellbeing Nutrition’s Instant Energy Melts. It contains caffeine derived as a by-product of decaffeinated tea and comprises vitamins and minerals from plant-based sources such as tempeh, coconut water, and sunflower oil.

Final Takeaway

The aforementioned ways are ideal to maintain optimum physical and mental health. All of these are effective mechanisms to alter your lifestyle, which will directly and indirectly bolster your immunity, necessary to lead a healthier and holistic life. Wellbeing Nutrition offers a wide range of immunity boosting products that cater to the body's specific needs. These supplements include Daily Greens, Grandma’s Kadha, Probiotics + Prebiotics, and Apple Cider Vinegar,with 2x the mother.

References

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• Syed, I.U.B. Diet, physical activity, and emotional health: what works, what doesn’t, and why we need integrated solutions for total worker health. BMC Public Health 20, 152 (2020). https://doi.org/10.1186/s12889-020-8288-6
• Nutritional psychiatry: Your brain on food, Harvard Health Publishing, (https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626)
• Taylor CB, Sallis JF, Needle R. The relation of physical activity and exercise to mental health. Public Health Rep. 1985;100(2):195-202. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424736/)
• Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018;43(12):758-763. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/)
• Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/)