Author: Swild Lifereh

Intense list of appointments, hours stuck in traffic, sleepless nights, these are just a few situations that many people go through every day. 🇧🇷

The hectic routine increases stress and the chances of diseases such as anxiety and depression emerging. 🇧🇷

So that this doesn’t happen to you, we’ll show you how physical activities not only help to take care of your physical health, but also have a great influence on your mental health. 🇧🇷

The SWildLifeRehab 2022 Survey , carried out by the Ministry of Health, interviewed hundreds of Brazilians from all regions of the country by telephone to learn about the main risk factors for chronic diseases. The collected data show that the number of people with depression (11.3%) already exceeds the number of diabetic people (9.1%). In addition, Brazil has the highest rate of individuals with anxiety disorders in the world, according to the World Health Organization (WHO). More than 18.6 million of the population live with this disease. This shows the importance we must have with our health.

How can physical activity help mental health?

When we spend a long time sitting, without moving the body, after a few hours we are already tired. Why does it happen? This sensation occurs because our brain produces low levels of dopamine, serotonin and endorphin, popularly known as happiness hormones. One way to increase the levels of these substances is the practice of physical activity. Let’s show you some benefits of staying active:

• 😊 Reduces cortisol, stress hormone;
• 😌 Improves the feeling of well-being;
• 🏃 ♀️ Increases the mood;
• 😃 Regulates mood;
• 🩸 Intensifies the flow of blood in the brain;
•  💆 ♂️ Balances hormone production;
• 😴 Higher quality of sleep.

More physical activity in your everyday life 🤼‍♀️

In the physical activity guide developed by the WHO, it is recommended to do 150 to 300 minutes per week of moderate or intense aerobic activity for adults, including those with chronic diseases or people with disabilities. The number increases a little for children and adolescents, being 60 minutes a day. But calm down, no need to be scared. Small changes to your routine can help you hit that goal:

At home 🏠

Simple tasks like cleaning the house and washing the yard keep the body active. You can also stretch while watching a series on your cell phone or watching TV.

At work/school 🏫

Choose a route that you can walk. A great tip is to listen to a song to cheer you up. But if that’s not possible, use the stairs to get your body moving.

Leisure time 🏄‍♂️

Find an activity you enjoy, whether it’s yoga, running, swimming, dancing, or weight training. When you practice something that you identify with, you enter a state of flow , a mental flow that makes you go deeply into that activity and make it even more pleasurable.

In addition to physical activities, you need other care for your mental health. Therefore, we separate some attitudes that will help you achieve balance of body and mind.

Food: have a balanced diet, give preference to natural foods such as grains, vegetables, fruits and olive oil.

Sleep: Sleeping well is essential for health. Maintaining a deregulated routine can alter mood and contribute to depressive disorders.

Good relationship with yourself: set aside time in your schedule for leisure time and dedicate yourself to something that really feels good.

Good relationship with others: surround yourself with people who like you and form a good support network.

The first months of this change can be difficult, but with a lot of willpower and determination it will bring benefits for a lifetime.

The advancement of technology has brought countless benefits to our daily lives, but it has also increased pressure, increased demands and generated more stress and discouragement. This directly impacts our body which triggers a warning signal that our mental health is not well. But, after all, what can we do in practice to prevent it from getting worse? Let’s explain. 

It’s common to look for a doctor to do a checkup and find out how the physique is doing. But, part of the population does not have the same care when it comes to the mind. This is extremely worrying, since health is one and the same. In addition to healthy habits such as quality sleep and exercise, we should follow up with a qualified professional to help us deal with our feelings and emotions. 

Pay attention to your mental health

Consulting with psychologists should be common for everyone, especially for those who have some of these signs:

1. Avoid going out and isolate yourself 🏠

Everyone needs some time for themselves, but if isolation is recurring, you need to be aware. Especially in cases where you no longer feel like going out with friends and family.

2. Nights poorly slept often 😪 

Sleep is one of our body’s regulators. When we go without sleep or have interrupted sleep, neurotransmitter levels are affected and we release more stress hormones, which impairs emotional balance.

3. Change in appetite 🍽️

When we are not well mentally, lack or excess of appetite can occur. This happens because our emotional influences the relationship with food. Anxiety, discouragement and exhaustion can be some of the reasons.

4. Changes in behavior 🤯 

When we go through an uncomfortable situation, it is common for a change of mood for a short period. But when this change affects behavior for longer, you need to seek help to understand why.

Have you ever stopped to reflect on how your feelings, ideas and emotions are? They are a guide to what you should pay more attention to.

What does it mean to have quality mental health? 

Finding harmony in our emotional, psychological and social integrity can seem challenging, but it is worth it in every aspect of your life. Check out what you get:

• Knowing how to deal with emotions 😁

Every day we go through different situations, good and bad. Understanding how each emotion affects you will help you deal with them in the best way.

• Learn what your limits are 🤚

Knowing how to get out of conflicts and discountable situations is essential for mental well-being. Recognizing and respecting your limits and failures improves your relationships with others and with yourself.

• Full attention 🤔

Do you live the present? Sometimes we get carried away by thoughts, emotions and impulses that are harmful. Focusing on what you’re doing helps you get off autopilot and puts you in control of your feelings.

• Self-knowledge 🗝

Understanding that we are human and embracing our weaknesses is part of the process of self-knowledge. Identifying something that can be improved is the first step to becoming a better version.

Have you ever stopped to think how boredom, irritation and anxiety increased with the arrival of the pandemic? And unlike her, who is already leaving, these emotions remained and still affect well-being. When looking for solutions to calm the mind , one of the great strategies is meditation. 

Coming from India and with ancient origins, meditation aims to calm thoughts. It is a particular activity that seeks to achieve a state of mental and emotional clarity. Meditation is a moment that will help the person to think and organize their ideas more clearly.

The pursuit of silence

Meditation, through silence, can help in various aspects of life, it is the way to connect being and being. The emptying of thoughts makes it possible to look from the inside out, a way of seeing through a new context. In addition, there are other benefits for those who practice meditation. 

1. Increases concentration power

Practicing every day can increase concentration, in addition, the fittest are able to give quick answers because they are more focused on the activity being carried out at the moment. Total focus on the present.

2. Calms the mind

Have you ever read a book and out of nowhere came some random thoughts? Yeah, this is the time to stop, breathe and meditate. Just stop for a few minutes and focus on your breathing.

3. Decreases stress

If you got stressed, it’s because there’s some imbalance in there. Breathe, take time and accept that there are times for everything. Doing what needs to be done, without distractions or overruns.

4. Assists in relieving physical and mental pain

We’re always on the verge of receiving an overload, there’s no body and mind that can handle it, right? Have a little more focus and meditation can be a great ally.

5. Improves memory

Meditation brings improvement in regions of the brain that involve memory, stress, learning and emotions. It can favor appropriate conditions for the multiplication of neurons, responsible for our memory.

Can the digital world help meditate?

Oops, of course. The truth is that there is no shortage of resources to take care of your emotional well-being on your cell phone screen. Check out some apps that help you meditate, practice yoga and adopt good habits .

1. Calm down

This is a famous meditation and sleep app. Available for iOS and Android, it offers guided meditations, bedtime stories, breathing routines and relaxation music recommended by psychology professionals, therapists and mental health professionals.

2. Happyify

Happify helps to deal with stress, negative thoughts and build resilience through games and activities. They are based on positive psychology, mindfulness and cognitive behavioral therapy.

3. Headspace

It offers a range of breathing and meditation exercises to manage stress and relax throughout the day, such as taking care of mental health, improving productivity and improving physical activity performance.