Some factors such as a healthy diet, regular exercise and sufficient sleep can benefit your physical health. But those same practices can help your mental health, too. According to some research, lacking diet, exercise, and sleep can have a negative effect on people’s mental health. In the opposite way, healthy habits can benefit both your physical and mental well-being. A healthy routine can be positive for your overall well-being. A well-rounded healthy routine should cover several different factors:
Diet: Try following a diet that includes all five major food groups — grains, fruits, vegetables, meat, and dairy; and is low in sodium, sugar, and saturated fat. Make sure to consume the appropriate amount of calories for your age and fitness level.
Exercise:The American Heart Association recommends at least 150 minutes of moderate-level cardio activity each week for physical health. But fitness can help our minds, too. Studies show that regular exercise can improve your mood and lessen the effects of mental health conditions like depression, anxiety, and stress.
Sleep: Sleep deprivation and/or fatigue often is a symptom of and associated with mental health disorders, such as depression, anxiety, bipolar disorder, and attention deficit hyperactivity disorder (ADHD). Adults should get between seven and nine hours of sleep per night. If you’re having trouble sleeping, you may need to examine your sleep habits. Try to stick to a sleep schedule, keep your room at a comfortable temperature, and avoid caffeine, alcohol, and electronics before going to bed.
Alcohol, drugs, and nicotine are stressors that can affect our mental health. Limit your use of these substances.
How to Keep and Build A Healthy Routine?
Start slow: Examine your current routine when you decide to begin a new one. Aim to improve in small increments, increasing the size of the steps as you become more comfortable. Assess what’s working well and what needs to change, and then take it from there.
Be patient: Don’t expect a radical transformation overnight. Creating routines and becoming healthier both physically and mentally can take time.
Don’t beat yourself up: If you miss a day of exercise, have a bad night of sleep, or slip in your diet, don’t let that cause you extra anguish. Creating a healthy routine doesn’t mean you have to be perfect. Just try to do your best.
Plan ahead: Depending on your work or family schedule, you may need to find the time to get out and exercise. Planning out your day when you’ll exercise, what you’ll eat, and when you’ll sleep, those can make it easier to follow your routine.
Take a break: If something is causing you a negative mental impact, like anxiety, sometimes stepping away for a few moments can be helpful. Go outside and getting a breath of fresh air can make a huge difference.
Celebrate small victories: Make sure you recognize achievements along the way, even if they seem small or an extra few minutes of exercise, or further distance.