Healthy habits to prevent anxiety and depression
Anxiety and depression are two of the most common conditions in our society today. We could say that between 15 and 20% of the population may experience a clinical picture of these characteristics at some point in their lives, and they are among the leading causes of disability in the current population, with a very direct impact on the quality of life of the individual and their family, work, and social environment.
These two conditions can coexist in many cases. Anxiety It can manifest as a symptom of depression, while it can also happen that a depressive episode is triggered by an anxiety disorder, especially in those cases where the anxious symptoms are very debilitating for the person or their presence lasts for a long time.
Depression or anxiety can generally arise from the presence of one or more environmental stressors that can directly affect a person's emotional state. Experiencing a traumatic or life-altering event can also be a cause, as can substance abuse or the presence of organic diseases. And in some cases where there is no apparent cause, family history or genetics could be a factor to consider.
Scientific research increasingly links mental and physical health. This underscores the importance of maintaining and improving healthy habits , while also promoting preventative health policies that contribute to overall well-being.
How to Take Care of Mental Health
Healthy habits to prevent anxiety and depression
Feeding
Maintaining a balanced diet is very important to improve cognitive abilities and to improve not only the physical but also the mental health of the person.
Some foods can help relieve the symptoms of certain mental illnesses, increase the effectiveness of medications in some cases, or decrease the side effects of some of them.
A diet rich in fruits and vegetables , with a high supply of vitamins and minerals, whole grains, cereals, legumes, seeds, lean meats and fish oil helps to keep our body healthy and can protect us from certain mental illnesses.
Consuming whole foods, with Omega-3 fatty acids and antioxidants, reduces the risk of depression.
Consuming foods containing tryptophan, an essential amino acid that regulates serotonin levels in the brain, can be a source of help in preventing stress, anxiety, and depression.
Also, remember the need to drink at least 2 liters of water a day. Dehydration promotes the release of hormones such as cortisol and adrenaline in our bodies, which contribute to anxiety.
Some foods that help improve mental health:
- Fruit (banana, pineapple, blueberries, avocado)
- Whole grains
- Walnuts
- Legumes (lentils, chickpeas, soybeans)
- Yolk
- Vegetables (broccoli, spinach, tomato)
- Oily fish (salmon, natural tuna, sardines)
- Lean meats (chicken, turkey)
- Chocolate
Foods we should avoid:
Sugar, gluten, or processed foods are more closely linked to a lower mood.
Consumption of trans fatty acids (TFA), fast food that displaces the intake of other more nutritious foods, restrictive diets (miracle diets) or industrial pastry products are associated with a higher risk of mental illness or low moods.
We must also eliminate toxic habits such as smoking or alcohol, which have depressive effects.
Physical activity
Physical activity or playing a sport helps improve our mood and self-esteem . Physical activity also prevents anxiety and depression in the short and long term.
It's important to find an exercise routine or activity you enjoy, such as walking, dancing, or mountaineering or hiking.
Moderate-intensity activity for 30-60 minutes three to five times a week could help us reduce or avoid potential anxiety attacks.
The evidence underlines that aerobic exercise (running, swimming, cycling, etc.) induces greater mental health benefits than strength-based (anaerobic) exercise.
Physical exercise as an ally in combating depression
Guidelines for correctly performing a walking-based exercise:
- Maintain an upright posture while walking
- Take a steady and comfortable step.
- Swing your arms freely and rhythmically
- Keep your body relaxed and your knees slightly bent
- Wear loose-fitting clothing, preferably cotton.
- Wear appropriate footwear with good arch support, non-slip soles such as rubber, and a breathable upper such as nylon mesh.
- Don't walk fast
Benefits of physical activity for improving mental health:
- Improve personal self-esteem: getting in physical shape and being able to achieve goals are two important aspects for improving self-esteem.
- Improves social interaction: doing physical activity, both outdoors and in a gym, makes it easier to meet other people and share space with them, thus improving social interaction, which is essential for good mental health.
- It improves concentration and memory: with physical activity and sport in general we produce more cells in the hippocampus, which are responsible for learning and memory.
- A healthy alternative to substance abuse: physical activity promotes the production of dopamine, a neurotransmitter responsible for the reward circuits. When someone has an addiction, it's because the substance they use produces dopamine.
- It promotes restful sleep: regular physical activity, especially aerobic exercise, performed calmly during the day, has been shown to promote better sleep and improve sleep quality. We should avoid exercising late in the day or right before bedtime.
Dream
Insomnia is the most common sleep disorder in our society. It generally presents as a persistent difficulty in falling asleep, staying asleep, and maintaining the duration and quality of sleep.
This is a very common problem among the population, being more frequent in women, the elderly, and people with psychological problems such as anxiety and depression. Currently, one in five Spaniards suffers from transient insomnia, according to the Spanish Sleep Society.
Guidelines for combating insomnia
Its persistence in the person can trigger significant psychological problems and high levels of disability that can affect areas such as work, academic or social and relational life.
The main signs and symptoms of insomnia include:
- Having difficulty falling asleep at night
- Waking up frequently during the night
- Waking up very early
- Not feeling rested after sleeping
- Experiencing daytime sleepiness and fatigue
- To be irritable
- Having difficulties with attention, concentration, learning, and memory
Measures to avoid insomnia:
- Maintain a regular sleep schedule. A night's sleep of about 7-8 hours is considered adequate.
- Avoid napping during the day or limit its duration to no more than 20 or 30 minutes. Use an alarm clock if necessary.
- Avoid sleeping excessively on weekends or during vacation periods.
- Maintain flexible bedtime and wake-up times.
- Avoid heavy meals and leave at least two hours between finishing dinner and going to bed. Avoid stressful situations and physical and mental activity before bedtime.
- Avoid consuming excessive amounts of fluids and sugars at night, as well as alcohol, nicotine, caffeine, and other stimulants in the late afternoon and evening.
- The consumption of cannabis or other toxins does not promote falling and staying asleep.
- Take a bath or shower at the end of the day, a glass of warm milk (the amino acid L-tryptophan found in it has important sleep-inducing properties) or some herbal tea (linden, valerian) before going to bed.
- Before going to bed, check that the gas, door, lights, and windows are turned off as desired.
- Using simple relaxation techniques (abdominal breathing, visualization, etc.) makes it easier to fall asleep and stay asleep.
- Sexual relations performed without prior exhaustion and without routine, and if they are satisfactory and gratifying, promote sleep.
- Regular physical activity during the day helps maintain more restful sleep.
- Practice good oral hygiene before going to bed.
- Avoid getting up, eating, or smoking if you wake up during the night.
Featuring
