A healthy lifestyle guarantees an active body and a peaceful mind. What we eat is evident in our physical state and mental capacity to perform. Consuming food with high nutritional value energizes the body, uplifts the mood, and promotes good health. Conversely, lack of it may result in fatigue, tiredness, sleep disorders, irritability, and a significant decline in well-being.
People who follow an unhealthy diet are prone to physical and mental health concerns as compared to people who eat responsibly. Meals comprising junk food, caffeinated drinks, alcohol, sweets, and processed food are harmful in the long term. But a few healthy changes in lifestyle can prove vital for a fit body and prolonged mental strength.
Below are 13 changes you can adopt for your overall physical and mental wellness:
1. Increase Water Intake
Regular water intake regulates the mood and maximizes physical performance. If you do not drink enough water, it will lead to constipation, abdominal pain, and even kidney stones. Water helps maintain body temperature, aids digestion, and relaxes the mind. Properties in water are known to decrease the risk of anxiety and depression. Adults should drink eight glasses of water per day.
2. Eliminate Alcohol
A drink or two may relax the body and mind for a while however, excessive alcohol consumption may result in severe physical and mental health concerns. Alcohol consumption may lead to anxiety, depression, memory loss, and interrupts brain functions. People with alcohol dependence may require professional help to treat their symptoms. Counselors and caregivers like the ones at Delphi Behavioral Health Group approach each individual differently with a specialized. treatment plan. It is vital to seek professional support when alcohol disrupts your everyday life.
3. Cut Down Processed Food
Food items such as soft drinks, sweets, jams, and chocolates are rich in sugar and may give you a temporary surge. However, regular intake will leave you craving for more. Extended consumption of sugar may lead to chemical imbalances in the brain. These imbalances are linked with chronic stress and mental health problems such as depression and poor cognitive function.
4. Eat Healthy Vegetables
Vegetables are rich in essential nutrients your body needs to stay healthy. Moreover, regular intake of green leafy vegetables such as spinach, lettuce, and turnip decreases the risk of type-2 diabetes, obesity, and high blood pressure. Vegetables such as carrots, broccoli, beets, sweet potato, and brussels sprouts are rich in vitamins, minerals, fiber, potassium, and antioxidants. Eat raw as a salad or drink a smoothie to receive the health benefits of vegetables.
5. Enjoy Seasonal Fruits
Like vegetables, fruits are also a great source of vitamins, minerals, flavonoids, and fiber. Certain fruits such as apples, grapefruit, berries, peaches, and kiwifruit are known to aid weight loss due to their nutritional properties. Fruit contains natural sugar, glucose, and fructose; thus, it is a perfect alternative to processed sugar. Start your day with a bowl of mixed fruit salad and treat yourself to nature’s goodness.
6. Incorporate Whole Grains
Whole grains such as barley, wheat, oats, corn, and quinoa are high in natural fiber. These help lower the risk of obesity, heart diseases, and stroke and decrease chronic inflammation. Incorporate whole grains in your diet in the form of cereals or as part of salads, stir-fry vegetables, soups, and stews.
7. Seafood for Mental Wellness
Seafood is generally a healthy choice; however, Salmon is known to stimulate mental health. It is rich in omega-3 fatty acids and may reduce symptoms related to depression, ADHD, and other disorders. Moreover, seafood promotes healthy eyesight and brain capacity, and eases muscle pain.
8. Dairy Intake for Physical Strength
Milk is a powerful source of calcium, vitamin B and D, phosphorous, potassium, and protein. Regular intake of milk prevents the risk of osteoporosis and promotes bone health. It also reduces the chances of bone fracture and aids in muscle soreness. However, some people are lactose intolerant and may face indigestion and diarrhea due to excessive milk consumption. Therefore, it is ideal to seek medical advice in such a case.
9. Do Not Skip Meals
The body and mind will cease to function without a proper diet. Some people tend to skip meals to avoid weight gain. However, skipping meals, especially breakfast, negatively impacts your overall health. Eat all your meals on time with balanced portions. People who skip meals are prone to mental health problems such as depression, insomnia, and anxiety. Additionally, skipping meals may lead to physical health concerns such as low metabolism and constipation.
10. Follow a Balanced Diet
It is vital to incorporate all kinds of food into your diet to receive the important vitamins and minerals that your body needs. A well-balanced diet includes carbohydrates, protein, fiber, fat, minerals, and water in ideal quantities. Your body needs them all to utilize its full potential. Balanced meals improve immunity and decrease the chances of sickness.
11. Moderate Caffeine Intake
Caffeine is a go-to beverage for most people in the world. A cup of coffee is sufficient to uplift your mood and eliminate symptoms of fatigue and tiredness. However, too much caffeine may lead to serious health concerns. People with heavy caffeine intake are likely at risk of increased heartbeat, nausea, anxiety, headache, insomnia, and high cholesterol. Therefore, keep your caffeine consumption at a moderate level.
12. Incorporate Nuts and Seeds into Your Diet
Nuts and seeds such as almonds, pistachios, pecans, pine nuts, and hazelnuts are a natural source of fiber, protein, and good fats. These aid in regulating body weight, burning energy and cholesterol, and lowering heart and lung disease risk. Moreover, walnuts are known as the best nut for brain health due to their rich omega-3 fatty acids. It is ideal to eat a tablespoon or two in between meals as a healthy snack.
13. Take Multivitamin and Mineral Supplements
Apart from a healthy diet, taking multivitamin and mineral supplements is important for your physical and mental well-being. Multivitamins aid with any vitamin deficiency you may have. However, it is advisable to not self-medicate and consult a professional physician.
A well-nourished body and mind are imperative for a happy life. The food we consume directly impacts our physical and mental capability to perform. Small lifestyle changes can go a long way. Incorporate water, a balanced diet, proteins, vegetables, fruits, grains, and nuts into your routine for positive changes in body and mind. Moreover, consider a moderate intake of alcohol and caffeine to avoid severe health issues.