Dr Jozelle Miller
September 15, 2020
Achieving mental wellness

THE CONCEPT OF mental wellness seems to be quite elusive for some while others feel it is achieved simply by having the right mindset and positive outlook. The truth is, we can all achieve a level of mental wellness based on the things we do on a daily basis. Our mind is the window to our body and soul, so we ought to make sure it receives proper nourishment and care. Remember our mental state not only controls our consciousness, but also determines how our body functions.

Here are (10) proven tips that can help us achieve mental wellness: 1. Get at least eight hours of sleep a day You are more alert and less prone to stress after a good night’s rest. Getting enough sleep can also improve your memory.

2. Eat a healthy diet- Foods rich in omega-3 fatty acids, such as salmon, tuna and mackerel, cut the risk of dementia and mental decline. Good nutrition is a natural defense against stress. Begin your day with a nutritious breakfast, preferably of wholegrain cereals and fruits, and take balanced meals throughout the day. 3. Keep yourself active At least 150 minutes of exercise a week (or 30 minutes daily) is ideal.

Exercising not only keeps you physically strong, it also reduces or prevents stress. Go for a walk or unwind with stretches. It is better to do moderate exercise regularly than to have a heavy workout occasionally.

4. Interact with others Talk to another person for at least 10 minutes daily. Talking to people stimulates the brain. I read a research study recently that was conducted in the USA. It concluded that talking to another person for just 10 minutes a day improves memory scores.

Also, the more you interact with others, the faster your brain will work.

5. Pick up a new skill or hobby Learning to play a musical instrument, acquiring computer skills, starting a new hobby or learning to cook a new dish can help keep your brain active and healthy. I remember as a child, I collected sea shells and stamps. There are many things we can do as a hobby, to keep our minds engaged in a positive way.

6. Get a mental workout- What about a game of Scrabble or Mahjong puzzle? Engaging in mind-boggling games involves a combination of memory, decision-making and strategizing, which keeps the brain active and prevents dementia. In addition, playing in a group will boost interaction.

7. Do something for others- (Be Kind to others) This is the best remedy when you’re feeling down.

Helping a friend or family member, or doing community work helps you to take the focus away from yourself. In turn, you will feel more positive and less helpless.

8. Learn to manage stress Shift your mindset and make a list. Make a list of goals and check them off when they are completed.

This will help you tackle things one at a time.

Seeing problems as opportunities or focusing on the positive can also help to reduce stress. Stress cannot be avoided, but you can learn to manage stress. Do what is within your control and know when to leave certain things alone or ask for help accordingly.

9. Avoid alcohol, cigarettes and drugs They are not the solutions to problems!!! If you have emotional problems, seek support from family and friends, or get professional help. Alcohol, cigarettes and drugs provide only temporary relief from stress and unhappiness.

10. Laughter is the best medicine Laugh yourself silly and have fun whenever you can. Laughing can help to keep the doctor away because humor?r activates the brain’s reward and pleasure centers, generating emotions and relaxing the mind. One thing I say to others repeatedly is don’t take yourself too seriously; never be afraid to laugh at yourself.

“Creating a healthy mindset is an investment in your overall wellbeing”