1-Get enough sleep
Sleep is crucial for your immune system to function well, for your mental health. You should sleep between 6-8 hours per night, and even 15 minutes less can make a huge difference.
2-Physical exercises
When you exercise the body, your brain chemistry changes through the release of endorphins (sometimes called ‘feel good’ hormones), which can calm anxiety and lift your mood. Whether that exercise allows your mind to “switch off” and relax or to concentrate on the job in hand, it helps relieve stress.
Resources:
Flow Workout:
Anabolic Running:
Fitness Gadgets:
Running for beginners:
Run Faster In Any Sport In Days!
Run lean Run strong:
Fitness Station – Escape Deck:
3-Control your breathing
Simple exercises, such as taking a deep breath and holding it for a little while before you exhale, are proven to lower stress in the body. There are many breathing exercises you can undergo to help relieve pressure.
4-Eat Well
A healthy, balanced diet is very important for protecting the brain. Enjoying a Mediterranean style diet, for example, which involves eating plenty of fruits, vegetables, beans, wholegrains, fish and olive oil, and limiting red meats and dairy foods, has been shown to dramatically reduce the risk of cognitive impairment.
Resources:
Cookbook for beginners:
Paleo Hack Cookbook:
Keto Resources:
5-Relax
Give the brain a chance to recover from its 24-hour demands. One of the best ways of doing this is through meditation.
Meditation Training:
6-Start a new hobby
In starting a new hobby, whether that’s crocheting, painting, construction or car maintenance, we step out of our comfort zones and into the unknown.
So, the brain gets challenged.
7-Take time to read
The more we read the more vocabulary and ideas we are exposed to, which means we are putting our brains to work, and that, according to research helps fend of diseases like Alzheimer’s. Reading is thought to decrease mental decline, bring neural pathways to life and strengthen old ones, create new memories and help maintain the brain’s elasticity and activity.
8-Boost levels of vitamin B
All of the B vitamins are essential constituents of a healthy diet and play important role in maintaining optimal mental fitness.
B vitamins are obtained from a variety of foods such as whole grains (barley, brown rice), red as well as lean meats, fish, eggs, dairy products, legumes (beans), seeds and nuts, dark leafy vegetables (spinach, broccoli), citrus fruits and bananas.
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Song: Coming Home
Artist: Diviners
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