Maintaining human health is very important for the continuation of life in a proper manner, and the matter is not always easy because it requires sufficient effort to provide sound health at all levels. Achieving optimal health requires attention to the mind, body and psyche at the same time.
Some people think that exercising is sufficient to obtain perfect health and body, but this is not true, as attention must also be paid to proper nutrition and psychological and mental well-being in order to reach ideal health.
Despite this being said, the importance of exercise and its primary role in improving mental health beside the physical and obtaining an ideal body shape must be emphasized, as exercise contributes greatly to reducing depression in the individual, and for that every person needs to integrate exercise into his life routine. daily, with attention to proper nutrition and well-being of the mind, in order to achieve the ideal health equation.
In this article, we will review the most important steps necessary to reach the health we want through the best exercises and beneficial elements for the body, along with the steps that an individual can take to improve his psychological health.
Important exercises for optimal health of the individual:
general physical activity
We do not have to do difficult activities and exercises until we get a stable body and mind, but some physical activity can be sufficient.
There are many examples of this, such as walking, which is a very simple and easy exercise, as well as dancing or climbing stairs, all of which are important physical activities, and what physical activity does for the body is that it contributes to reducing mental stress and improving brain function, so it cannot be ignored.
Mind games are also important exercises to strengthen memory and increase concentration, such as Sudoku.
Squat exercise
One of the best exercises for the human body because it increases strength, clears the mind and improves brain health.
The squat exercise contributes to improving the cognitive performance of the individual by stimulating the hormones of happiness and the development of brain cells.
The squatting exercise can be done easily, as we spread the legs and knees a little apart, then go down using the butt with placing the hands on either side of the body or extending them forward, and care must be taken to straighten the back while performing the exercise until we reach a right angle when descending with the body, then we start to climb again.
Aerobic exercise
Regular aerobic exercise such as swimming, walking and cycling is very good for the health of the body because it improves memory and mood, increases immunity, strengthens neural connections in the brain and repairs stress-related damage, and also contributes to slowing down the aging process.
breathing exercises:
It is very important for the body and mind because it achieves a state of relaxation, it also increases oxygen levels in the blood, breathing exercises improve the performance of the muscles of the body, and contributes to lowering blood pressure and controlling the heart rate.
For information, deep, slow breathing must be practiced and practiced regularly to increase focus, improve memory, and reduce stress.
Proper nutrition for a healthy mind and body
The importance of proper nutrition in providing the necessary elements for the body and mind should not be overlooked, as life in our current era needs to get rid of stress through various methods, including providing a healthy and beneficial diet to maintain the mind and body.
The following are some of the most important ingredients that provide what the body needs in terms of vitamins, minerals, fiber, and others:
1. Leafy green vegetables and fruits
Green leafy vegetables contain a lot of important nutrients such as: iron, folic acid, vitamins and minerals. Studies have shown that regular consumption of green leafy vegetables is associated with improved memory and concentration.
Leafy vegetables vary, including spinach, broccoli, parsley, lettuce, and cabbage.
As for fruits, we find that berries, blueberries and strawberries are of great importance in improving memory and mental health because they contain a high percentage of antioxidants.
2. Nuts and seeds
As for this group, it contains vitamins and is a great source of protein and healthy fats, such as almonds, pumpkin seeds, and walnuts. Nuts and seeds contribute to improving heart and brain health and reducing the risk of Alzheimer’s disease.
It is preferable to eat nuts either fresh or lightly roasted to avoid oxidation of the good oils.
3. Fish
Fish is an excellent source of omega-3 fatty acids, which improve brain function and memory. Omega-3 fatty acids are particularly beneficial in reducing symptoms of depression and improving mood.
Among the most useful fish: salmon, tuna, sardines and mackerel.
Steps to nourish the mind and improve mental health
Attention must be paid to nourishing the mind and improving the psychological state in order to maintain brain health, and thus avoid many problems such as cognitive imbalance, high risks of anxiety and depression, learning difficulties, problem-solving and poor concentration problems. Here we offer you several important steps to avoid these matters:
Firstly; Do mindfulness exercises
Spending some time with oneself, sitting in silence, and practicing deep breathing exercises is important for the individual, as mindfulness exercises contribute to getting rid of stress, anxiety, and depression resulting from the accumulation of thoughts.
The practice of mindfulness also allows maintaining the presence of the mind and observing thoughts without issuing hasty judgments and decisions. These exercises, in addition to breathing, also help to maintain a sense of calm and inner peace.
secondly; Social interaction
Social interaction and spending time with family and friends is an easy way to protect against mental health disorders, as social interaction maintains a sense of support, love, and connection with others, which maintains mental health that provides dopamine to the body, and thus maintains a healthy mind and brain.
The lack of reliable social relationships can greatly affect people, leading to emotional isolation, which results in many psychological problems.
Third; restful sleep
In order to improve the health of the mind, you need to get a sufficient amount of restful sleep, which is 7-8 hours each night, as lack of sleep leads to poor concentration, nervousness, lack of energy throughout the day, and deterioration of mental health.
Fourthly; Practice self-care
It means providing different means of self-interest for the individual according to his requirements and needs. Self-care can be practiced by participating in activities that promote self-compassion, relaxation, and rejuvenation. Taking up a hobby, reading, or going outside to meditate outdoors are great ways to take care of yourself. Self-care contributes to reducing stress for the individual and improving the mental and psychological state. Learning something new, such as a hobby or skill, is essential to achieving self-care and improving mental health. Taking breaks throughout the day contributes to preventing exhaustion and reducing stress for the individual. The practice of gratitude is an important step in achieving self-care, as it has a positive effect on the health of the mind, and it can be applied by thinking at the end of each day about the positive aspects that have been achieved and being grateful for them. Seek psychological help from a specialist if needed. When you feel a bad psychological condition, you should not wait without resorting to a specialist to help solve the problem.
The methods of applying the above differ between each individual and another according to his obligations, life and requirements, but according to different studies, a person needs to take care of his physical, mental and psychological health in parallel to obtain optimal health.
In this article, we have tried to monitor the simplest ways to achieve this through simple exercises, proper nutrition, and ways to preserve the mind and mental health, which contributes to achieving balance for the individual and increasing his ability to practice his life properly and get rid of various pressures and reach a good and positive life for the individual to be beneficial. and productive in the community.
2023-08-15 05:30:00
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