Many people have been raising ๐๐ฐ๐๐ซ๐๐ง๐๐ฌ๐ฌย about mental health, working to ๐ซ๐๐๐ฎ๐๐ย ๐ฌ๐ญ๐ข๐ ๐ฆ๐, especially in the Western hemisphere. Thanks to LinkedIn's global reach, people worldwide are engaging with this ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐๐ง๐ญย ๐ญ๐จ๐ฉ๐ข๐.
While it's fantastic to see organizations like the World Economic Forumย addressing mental health, there is still a need for ๐ฉ๐ซ๐๐๐ญ๐ข๐๐๐ฅย ๐ญ๐ข๐ฉ๐ฌย ๐๐ง๐ย ๐ญ๐จ๐จ๐ฅ๐ฌย to improve the current situation. Unfortunately, ๐๐ง๐ญ๐ก๐๐จ๐ ๐๐ง๐ข๐-๐๐ฌ๐ฌ๐ข๐ฌ๐ญ๐๐ย ๐ญ๐ก๐๐ซ๐๐ฉ๐ฒย is not yet widely accessible, and barriers remain high. Here, Iโd like to share some ๐ข๐ง๐ฌ๐ข๐ ๐ก๐ญ๐ฌย Iโve gathered from books, ๐ฌ๐๐ข๐๐ง๐ญ๐ข๐๐ข๐ย ๐ฉ๐ฎ๐๐ฅ๐ข๐๐๐ญ๐ข๐จ๐ง๐ฌ, and countless hours of podcasts on ๐ง๐๐ฎ๐ซ๐จ๐ฌ๐๐ข๐๐ง๐๐ย and mental health.
Three ๐๐จ๐ซ๐ย ๐๐ข๐ฅ๐ฅ๐๐ซ๐ฌย of Mental Health:
๐๐ฅ๐๐๐ฉ
๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง
๐๐ก๐ฒ๐ฌ๐ข๐๐๐ฅย ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐
Letโs dig a bit deeper:
Sleep:
๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐๐ฒย is key. Maintain a regular sleep schedule, going to bed and waking up at the ๐ฌ๐๐ฆ๐ย ๐ญ๐ข๐ฆ๐ย ๐๐ฏ๐๐ซ๐ฒย ๐๐๐ฒย (with a maximum one-hour deviation on weekends). Your room should be ๐๐๐ซ๐ค, and ideally, the temperature should be around ๐๐ย ๐๐๐ ๐ซ๐๐๐ฌย ๐๐๐ฅ๐ฌ๐ข๐ฎ๐ฌ. ๐๐ฏ๐จ๐ข๐ย bright ๐ฅ๐ข๐ ๐ก๐ญ๐ฌย and ๐ ๐๐๐ ๐๐ญ๐ฌย two hours before bedtime.
Nutrition:
There is ๐ง๐จย ๐จ๐ง๐-๐ฌ๐ข๐ณ๐-๐๐ข๐ญ๐ฌ-๐๐ฅ๐ฅย ๐๐ข๐๐ญ, but research suggests that a diet rich in ๐ฉ๐ฅ๐๐ง๐ญ-๐๐๐ฌ๐๐ย foods, similar to ๐ฐ๐ก๐๐ญย our ๐๐ง๐๐๐ฌ๐ญ๐จ๐ซ๐ฌย ๐๐จ๐ง๐ฌ๐ฎ๐ฆ๐๐, is beneficial. ๐๐ข๐ฆ๐ข๐ญย ๐ฎ๐ฅ๐ญ๐ซ๐-๐ฉ๐ซ๐จ๐๐๐ฌ๐ฌ๐๐ย ๐๐จ๐จ๐๐ฌ, aim for about ๐๐ย ๐ ๐ซ๐๐ฆ๐ฌย ๐จ๐ย ๐๐ข๐๐๐ซย daily, and consume ๐.๐ย ๐ ๐ซ๐๐ฆ๐ฌย ๐จ๐ย ๐ฉ๐ซ๐จ๐ญ๐๐ข๐งย per kilogram of body weight. ๐๐ฏ๐จ๐ข๐ย ๐๐ฅ๐๐จ๐ก๐จ๐ฅย and ๐๐ฑ๐๐๐ฌ๐ฌ๐ข๐ฏ๐ย ๐ฌ๐ฎ๐ ๐๐ซ, eat at ๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐ญย times each day, and ๐ซ๐๐๐ซ๐๐ข๐งย from eating ๐ญ๐ก๐ซ๐๐ย ๐ก๐จ๐ฎ๐ซ๐ฌย ๐๐๐๐จ๐ซ๐ย ๐ฌ๐ฅ๐๐๐ฉ. Try not to eat multiple times a day.
Physical Exercise:
Aim for ๐๐๐ย ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌย ๐จ๐ย ๐๐๐ซ๐๐ข๐จย ๐ฉ๐๐ซย ๐ฐ๐๐๐ค. Resistance training is also beneficial. ๐๐๐ฅ๐ค๐ข๐ง๐ , especially ๐๐๐ญ๐๐ซย ๐ฆ๐๐๐ฅ๐ฌ, is excellent for your health. Regular exercise positively impacts both ๐๐ซ๐๐ข๐งย ๐ก๐๐๐ฅ๐ญ๐กย and overall physiology. While there are various protocols and types of exercises, ๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐๐ฒย is crucial.
This ๐ฅ๐ข๐ฌ๐ญย ๐ข๐ฌย ๐ง๐จ๐ญย ๐๐ฑ๐ก๐๐ฎ๐ฌ๐ญ๐ข๐ฏ๐. Other factors like ๐ฌ๐ฎ๐ง๐ฅ๐ข๐ ๐ก๐ญย ๐๐ฑ๐ฉ๐จ๐ฌ๐ฎ๐ซ๐, deliberate ๐๐จ๐ฅ๐ย ๐ฐ๐๐ญ๐๐ซย ๐๐ฑ๐ฉ๐จ๐ฌ๐ฎ๐ซ๐, ๐ฌ๐ญ๐ซ๐๐ฌ๐ฌย ๐ฆ๐๐ง๐๐ ๐๐ฆ๐๐ง๐ญ, and ๐ฌ๐ฎ๐ฉ๐ฉ๐ฅ๐๐ฆ๐๐ง๐ญ๐ฌย also play a role in ๐ฆ๐๐ง๐ญ๐๐ฅย ๐ก๐๐๐ฅ๐ญ๐ก.
If you want more ๐ญ๐ข๐ฉ๐ฌ, please feel free to comment or ๐ซ๐๐๐๐กย ๐จ๐ฎ๐ญย directly.
Take care of your mental health! ๐
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