Mental fitness is just as important as physical fitness. And, like physical fitness, it takes more than just one workout to develop it. Improving our mental fitness takes time and practice but it can lead to a greater sense of well-being by relieving stress and anxiety.
How to Build Mental Fitness
How do we go about building mental fitness to keep our mind sharp and boost our overall mental health? Read on to find out more!
Get enough sleep
Good sleep is essential for our mental wellbeing. Getting a good night’s sleep helps to boost memory, creativity, and overall mental clarity. Without enough sleep, our bodies and minds can suffer, leading to a lack of focus, poor decision-making and even depression.
Eat well
Obviously, eating a healthy diet is important for physical health but it can also have a big impact on our mental fitness. Our brains require certain nutrients to stay sharp. A balanced diet that includes drinking lots of water can help us achieve that. When we eat a balanced diet with the proper nutrients, it can help improve cognitive function, memory and focus. And, staying hydrated helps the brain function at optimal levels. A healthy diet can also help reduce the risk of developing Alzheimer's disease and other forms of dementia.
Exercise regularly
Physical activity has been proven to improve brain health and enhance mental performance, making it an essential part of taking care of your mind. People who exercise regularly feel more energetic throughout the day, have sharper memories, better concentration, and feel more relaxed and positive about themselves. Exercise can also reduce the risk of depression and anxiety and can help you sleep better.
Just breathe
Slowing down and deepening the breath has been shown to help calm the mind. Deep breathing involves slowing inhaling through your nose, to the count of five, to really allow your chest and belly to rise as you fill your lungs. Then, breathe out slowly through your mouth to the count of five. This type of breathing slows the heartbeat and stabilizes the blood pressure. It can also settle your emotions and improve memory.
Challenge your mind
Cognitive function can be improved by playing games, puzzles and even through some brain training apps but real-world activities that challenge the mind might work best. Try things like taking a new route home from work or brushing your teeth with your opposite hand. The brain works through associations so the more senses you involve, the better.
Practice mindfulness
Some of the best exercise for the brain might be practicing mindfulness. Think of the brain as a gym and meditation as a basic workout. The regular, consistent practice of meditation for ten to fifteen minutes a day can make a permanent change in the way that our minds work. People who meditate are better able to focus, stay on task and are more resilient. Just as regular workouts at the gym produce more muscle strength, exercising the mind over time produces more mental strength.
Visualize it
After a long day, it can be hard to unwind. Visualization can help. Visualization means seeing mental images, situations, or people in your mind. Try imagining a tranquil scene or location. Doing so can reduce tension in your body and your brain.
Take a break from social media
We are bombarded with notifications, messages, social media distractions and streaming platforms. Often, social media can leave us feeling stressed out and fatigued. Pay attention to how you feel after spending time on social media. If it leaves you feeling overwhelmed or anxious, maybe it’s time to take a break by turning off app notifications and setting some personal daily limits for usage. By curbing our social media use we can expect better sleep, reduced stress and a boost in our mental well-being.
Relax
Remember that your brain also needs time to relax and recharge. Reading a book, taking a walk or playing a board game can help us wind down and recharge. By taking some time to relax we gain focus, energy and boost our creativity. Ultimately, we become more efficient and productive.
Maintaining your mental fitness will help your mind stay clear and active so that you can get the best out of your brain at any age. Making lifestyle changes, eating a healthy diet, and exercising can have significant effects on the health of our mind. By working to improve brain health you can help maintain your memory and your quality of life.
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Photo courtesy Pixabay/cocoparisienne
Barbara Bauer is a Georgia-based blogger obsessed with inspiring others in the pursuit of self-development. She enjoys exploring the outdoors, drinking way too much coffee, and speaking with a British accent whenever possible.
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