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Taking care of yourself

 BELIEVE IN YOURSELF

Low self-esteem can be the root cause of some mental health problems and can cause a vicious circle. You feel bad about yourself, so you get depressed, which makes you feel even worse about yourself, which makes you more depressed and it can be difficult to break that cycle. Positive thinking and boosting self-esteem through eating a balanced diet and exercise will improve emotional wellbeing.

Several studies have found that mental health disorders such as ADD, Depression, Alzheimer’s and schizophrenia are clearly linked to a rise in “Junk Food” intake and the lack of essential vitamins and minerals. The evidence linking poor diets to behavioural and mood-related problems is growing quickly and constantly. But by making simple changes to your daily routine can make a real difference to your mental health.

EATING HEALTHY

Eating a good nutrition diet is not only good for your body but also good for your mind. There is increasing evidence to suggest a link of what we eat and how we are feeling.

How food effects your mood?

BLOOD SUGAR

Glucose from carbohydrate containing food we eat provides our brain with fuel. Some carbs are good whereas some are bad. Sugar, biscuits white pasta will give you short burst of energy, once it wears off you will feel lethargic and bad mood. Whereas food with good carbohydrates such as whole grains and vegetables provide slow releasing energy for good feeling and mood.

PROTEIN

Protein can be found in foods like meat, fish and soya products which are vital to good mental health, not having a balanced amount of protein can leave us feelings of depressed, with a lack of motivation and tension.

FATS

Good fats which contain Omega 3 can be found in nuts and seeds and oily fish.  A lack of omega-3 fatty acids has been linked to various mental health problems.

Rules for eating:

By eating three balanced meals a day provides your body and brain with minerals and vitamins to function.
Eat healthy breakfast.
Have at least five portions of fruit and vegetables every day.
Have at least 6-8 glasses of water every day.

EXERCISE AND MENTAL HEALTH

Most of us find it hard to motivate ourselves to exercise at the best of times. When we feel depressed, anxious, stressed or have other mental or emotional problems, it can be twice as difficult. Even though exercise will make you feel better, but depression has deprived you of the energy and motivation you need to exercise. 

But, for a good mental health, you should try to some form of regular exercise at least five days a week.

Moderate exercise could include things like:

Walking
Dancing to your favourite music.
Walking to college/ shopping.
In and around your home. Clean the house, wash the car, tend to the yard and garden.
When on the go and to work, why not walk briskly get off the bus stop one stop early, walk, to an appointment rather than drive, avoid elevators and get to know every staircase possible.
You can with the family, jog around the park or field during your kid’s practice, make a neighbourhood bike ride part of weekend routine or walk the dog.
Just for fun you can dance to your favourite music, go to the beach or take a hike, gently stretch while watching television, or try yoga.

How much exercise is enough for me?

Any exercise is better than none.
A moderate level of exercise seems to work best.
You should aim to do about 30 minutes of moderate physical exercise on at least 5 days of every week. This can be done in one 30 minute session or broken up into shorter 10 or 15 minute sessions. Moderate exercises will not only help with depression will give more energy, better sleep, sharper memory and higher self esteem. 
Exercising will also benefit you from other illnesses such as risk of heart disease, diabetes and cancer.