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    • cal20-July-2022 adminAparna Iyer

      Boost Mental Health with Diet & Exercise

    • Looking for a way to bolster your mood, improve your sleep and get relief from anxiety and depression? If yes, this blog is for you! 

      It is a famous saying that a healthy mind stays in a healthy body. Hence, taking care of your overall health for better mental well-being becomes of utmost importance. As for your physical health, diet also plays a vital role in maintaining your mental health.

      However, the question arises How are diet and mental health connected?

      Well, the connection between diet and mental health is complex. The right food can boost your mood with all the nutrients it contains. So stop avoiding healthy food and start making a place for every food group on your plate! 

      Table Of Contents

      1. Mental Health And Diet

      2. Tips To Elevate Your Mood With Dietary Changes

      3. Mental Health and Exercise 

      4. Benefits Of Exercise

      5. The Final Say

      6. FAQs

      Mental Health And Diet

      Although most discussions about wellness revolve around the impact of exercise and a balanced diet on physical health, there is a growing awareness about their role in improving emotional well-being.

      It is seen that India has been lacking behind when it comes to mental health. According to the National Commission of Macroeconomics and Health, 5% of the population has been reported to suffer from common mental disorders like depression and anxiety. 1-2% of people battle schizophrenia and bipolar disorder.

      Tips To Elevate Your Mood With Dietary Changes

      1. Stay Hydrated

      Your body needs a definite amount of water daily to avoid dehydration. Dehydration impacts your mood, and it leads to low concentration levels and low energy levels.

      2. Right Balance Of Fats

      For your brain to work correctly, it is essential to eat healthy fats. Healthy fats are found in avocados, milk, eggs, and oily fish. Avoid processed or packaged food that contains trans fats, as they hamper your mood and heart health.

      3. Include Foodgrains In Your Meal

      Increase the number of fruits, vegetables and whole grains in your meal. They are enriched with vitamins and minerals that your brain and body need to stay well.

      4. Avoid Excess Caffeine

      Be cautious if you rely on caffeine to boost your mood as it hampers your sleep cycle; consuming it before sleeping at night can also cause irritability and anxiety in people.

      5. Incorporation Of Protein

      Add some protein to every meal and avoid sugary, processed foods, which can trigger anxiety and depression. A protein-rich diet also helps improve energy levels, giving you the strength to move and feel better.

      6. Eat Regularly

      A Balanced diet regulates your mood and improves your concentration. It also keeps your sugar level under control. Eating eggs, beans, dark chocolate, and bananas elevate your mood.

      Mental Health And Exercise

      We usually relate exercise to losing weight. However, studies have shown that regular exercise can significantly improve many people's mental health.

      Exercise is strongly advised for people looking to recover from any mental health issue. Being physically active increases endorphins, a chemical that improves immunity boosts mood and relieves pain.

      Exercise also maintains your blood pressure, protecting against heart diseases.

      Benefits of Exercise

      People who work out regularly tend to lead a positive life, feel active the whole day, and are not vulnerable to chronic diseases.  

      You do not have to be a fitness fanatic to get the benefits. Performing exercise in moderation can also change how you cope with anxiety, and stress and your outlook on life.

      There is a reason why exercise is considered the best medicine. It helps shed pounds, elevates your mood, sharpens your memory, keeps stress at bay, improves your sleeping pattern, and allows you to stay positive about yourself. 

      Let us understand how

      1. Sharper Memory And Thinking

      Regular exercise helps to share memory and thinking! Endorphins are good hormones that keep you happy, help you concentrate, and make your brain sharper. Exercises speed up the growth of new brain cells and prevents premature ageing.

      2. Higher Self-Esteem

      Regular exercising is a boon for your mind, body and soul. You feel good about your appearance and feel contented by achieving smaller exercise goals.

      3. Better Sleep

      Even a few minutes of exercise can regulate your sleep patterns. Exercising at night, like performing yoga or simple stretching, promotes good sleep.

      4. Boosts Energy

      Regular physical activity can grow muscle strength and endurance. Regular exercise can also surge energy levels in people suffering from chronic medical conditions.

      5. Stronger Resilience

      When grappling with mental disorders, performing exercises can help elevate your resilience rather than turn to negative behaviour that deteriorates your symptoms. 

      The Final Say

      Exercising and having a well-nourished diet can benefit your health. 

      Mindfulness, physical activity and a healthy diet can improve mental health. Incorporating a workout regimen and proper nutrition into your routine will gradually enhance your stamina, and you will observe an unbelievable performance in your daily activities. You can also opt for a weight loss diet plan that will help you lose weight with experts' help. 

      1.  What are some symptoms of an unhealthy mind?

      Feeling low or sad, low concentration or confused thinking, increased fears or worries, guilt, extreme mood swings, detachment from friends, tiredness, low energy or problems sleeping, withdrawal from reality(delusions), hallucinations or paranoia are some of the symptoms.

      2.  What are some foods that reduce stress?

      Matcha powder, green tea, and camomile tea help reduce stress. Dark chocolates, oranges, yoghurt, banana and berries are some foods that improve focus.

      3. How performing yoga and pranayamas can help you lead a joyful life?

      Creating a powerful mind-body connection and calming your mind may be the best way, as yoga helps with stress and anxiety to keep you relaxed.  

      4. How can a healthy diet improve mental health?

      A poor, unhealthy lifestyle and diet can lead to deficiencies and diseases, which can cause stress. Following a good routine and a healthy diet will prevent this and improve mental health. Also, a healthy diet will help keep mood swings away and increase your ability to focus on essential tasks.

      About TONEOP

      TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  



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