The brain is the most powerful and complex organ in the body. Your mental health does not only control your consciousness, but also determines your physical health and the way your body functions.
Life is rarely as smooth sailing as we would like it to be. We often face disappointment, stress, grief and negativity which can affect your mental health.
According to Adjunct Associate Professor Daniel Fung, chairman of the Medicinal Board at the Institute of Mental Health (IMH), the average life expectancy of Singaporeans is about 82 years. But those with mental health issues and illness die about 20 years earlier than the general population.
So how can we strengthen our mental well-being? Here are 10 essentials that can help boost your mental wellness.
1. Get Sufficient Sleep – a Minimum of 8 Hours Daily
Lack of sleep can negatively affect your physical and mental well-being and overall quality of life. Having proper sleep not only provides stress relief, but it also makes you more alert and aware. It improves your memory too — sufficient sleep helps your brain to process and retain information long term, and solidify memories.
2. Have a Healthy Diet Rich in Omega-3 Fatty Acids
Foods rich in omega-3 fatty acids, such as salmon, tuna and mackerel, reduce the risk of dementia and mental decline. A healthy gut leads to a healthy mind and boosts mental wellness. Having a balanced and nutritious diet is a natural defence against stress. Start your day right with a nutritious breakfast and try to maintain balanced meals throughout the day. Include foods like whole grain cereal, vegetables and fruit.
3. Maintain an Active, Healthy Lifestyle — 30 Minutes of Exercise Three Times a Week
Physical exercise will not only keep you physically strong, but also keeps you mentally alert and reduces stress. When you exercise, you can think better, allowing you to be more efficient and productive. Try doing yoga, signing up for Zumba, or go for a slow walk in the park as such activities can keep your mind and body healthy. It is better to do moderate exercise more regularly than engage in heavy workouts on an ad hoc basis.
4. Interact and Socialise — Talk to Another Person for at Least 10 Minutes Daily
Talking and interacting with others stimulates your brain. It allows your brain to work faster and think faster. Studies have shown that talking to someone for just 10 minutes a day can provide the same boost to memory as some brain games.
5. Pick up a New Skill or Hobby for Better Mental Wellbeing
It’s never too late to pick up a new skill and engaging in activities you enjoy can improve your mental wellbeing. Learning new skills such as playing the piano, acquiring a new set of computer skills and playing games can stimulate brain and nerve cells, keeping your brain refreshed.
6. Engage in a Mental Workout to Maintain Good Mental Health
Playing strategic and mind-stretching games not only involves memory work, but also involves decision-making and strategising. This helps keep the brain working and preventing mental health issues and illnesses such as dementia. Also, playing in groups will boost greater interaction.
7. Feel Good by Doing Something for Others
Doing community work or helping a friend or family member allows you to take the focus away from yourself. Helping others makes you feel good and more empowered.
8. Learn How to Reduce Stress — Shift your Mindset and Make a List
Stress cannot be avoided but you can learn how to better manage it. Setting goals and checking them off when you’ve completed them helps to tackle large-scale tasks one step at a time. Positivity is key — try seeing problems as opportunities that can help to reduce and manage stress.
9. Avoid Vices such as Alcohol, Drugs and Cigarettes
If you’re having emotional problems, alcohol, cigarettes or drugs is not the solution. They provide only temporary stress relief. Ideally, you can seek help and comfort from family or friends, or you can consider seeking professional help.
10. Laugh and Uplift Mental Well-being!
Laughter can relieve tension and help with stress relief, and aid in stress management. Humour activates the brain’s reward and pleasure centres, generating positive emotions and relaxing the mind, which is good for your mental well-being. Laugh yourself silly and have fun whenever you can!
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Article first appeared as “10 Essential Tips for Mental Wellbeing” by Health Promotion Board, 4 Jun 2020 andhealthhub.sg/live-healthy. adapted from Families for Life.
