Mental Health and Well-Being.

How regular exercise can improve mental health

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Everyone knows that regular exercise is good for our body, but it was also found that physical exercise has some positive impact on our mental health also. Now, there is no need to be a fitness freak to reap the benefits. A little bit of regular exercise can help us both physically and mentally regardless of your age or fitness level.

The benefits of exercise on mental health

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improves your sex life, and even adds years to your life. But that’s not what motivates most people to stay active.

People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.

Exercise and depression

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Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.

Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.

Exercise and stress

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Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can, in turn, lead to even more stress, creating a vicious cycle between your mind and body.

Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind.

Mental and emotional benefits of exercise

Higher Self-Esteem

(https://www.google.com/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwjTr5T38IbhAhXEQI8KHWL4BY8QjRx6BAgBEAU&url=https%3A%2F%2Fwww.business2community.com%2Fhealth-wellness%2Fpersonal-development-5-indicators-high-self-esteem-01203071&psig=AOvVaw3hItG9SnqvcvHHSLIWlQSg&ust=1552833285048626)

Regular activity is an investment in your mind, body, and soul. When it becomes a habit, it can foster your sense of self-worth and make you feel strong and powerful. You will feel better about your appearance and, by meeting small exercise goals, you will feel a sense of achievement.

Better Sleep

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Even short bursts of exercise in the morning or in the afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

Even a little bit of activity is better than nothing

If that still seems intimidating, don’t despair. Even just a few minutes of physical activity is better than none at all. If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. The key is to commit to some moderate physical activity—however little—on most days. As exercising becomes a habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.

Reference:

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm/

Name: Alexius Thomas.

Roll No.: SU180021

Class: F.Y.B.Sc. Chemistry.

Mental health and well being.

Quality sleep

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By quality sleep, it just means that you need to a continuous 8 hours at the proper time of the day (10 PM- 7 AM).

This article mainly focuses on the problem that occurs due to sleep deprivation, and how it contributes to mental illness or affects mental health.

Sleeping is a basic human need, like eating, drinking, and breathing. Like these other needs, sleeping is a vital part of the foundation for good health and well-being throughout your lifetime.

Sleep deficiency can lead to physical and mental health problems, injuries, loss of productivity, and even a greater risk of death.

here is a video on "Sleep and your Mental Health", hope you all enjot this video.

(https://www.youtube.com/watch?v=oxe4hlx4JzY)

To understand sleep deficiency, it helps to understand how sleep works and why it's important. The two basic types of sleep are rapid eye movement (REM) and non-REM.

Non-REM sleep includes what is commonly known as deep sleep or slow wave sleep. Dreaming typically occurs during REM sleep. Generally, non-REM and REM sleep occur in a regular pattern of 3–5 cycles each night.

Your ability to function and feel well while you're awake depends on whether you're getting enough total sleep and enough of each type of sleep. It also depends on whether you're sleeping at a time when your body is prepared and ready to sleep.

You have an internal "body clock" that controls when you're awake and when your body is ready for sleep. This clock typically follows a 24-hour repeating rhythm (called the circadian rhythm). The rhythm affects every cell, tissue, and organ in your body and how they work.

If you aren't getting enough sleep, are sleeping at the wrong times, or have poor quality sleep, you'll likely feel very tired during the day. You may not feel refreshed and alert when you wake up.

Sleep deficiency can interfere with work, school, driving, and social functioning. You might have trouble learning, focusing, and reacting. Also, you might find it hard to judge other people's emotions and reactions. Sleep deficiency also can make you feel frustrated, cranky, or worried in social situations.

The signs and symptoms of sleep deficiency may differ between children and adults. Children who are sleep deficient might be overly active and have problems paying attention. They also might misbehave, and their school performance can suffer.

Sleep and mental health are closely connected. Sleep deprivation affects your psychological state and mental health. And those with mental health problems are more likely to have insomnia or other sleep disorders.

here is another video on "10 Scary Side Effects Of Sleep Deprivation", now this video unlike the previous one should help in knowing the dark side of the problems that could happen due to less sleep.

(https://www.youtube.com/watch?v=E2t5szT6tr8)

How sleep affects mental health

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Every 90 minutes, a normal sleeper cycles between two major categories of sleep — although the length of time spent in one or the other changes as sleep progresses.

During "quiet" sleep, a person progresses through four stages of increasingly deep sleep. Body temperature drops, muscles relax, and heart rate and breathing slow. The deepest stage of quiet sleep produces physiological changes that help boost immune system functioning.

The other sleep category, REM (rapid eye movement) sleep, is the period when people dream. Body temperature, blood pressure, heart rate, and breathing increase to levels measured when people are awake. Studies report that REM sleep enhances learning and memory, and contributes to emotional health — in complex ways.

Although scientists are still trying to tease apart all the mechanisms, they've discovered that sleep disruption — which affects levels of neurotransmitters and stress hormones, among other things — wreaks havoc in the brain, impairing thinking and emotional regulation. In this way, insomnia may amplify the effects of psychiatric disorders, and vice versa.

hope this article helped you all in knowing the problems; here is one last video on "What Happens To Your Body And Brain If You Don't Get Sleep - The Human Body", which I hope gives greater insight in understanding my article.

(https://www.youtube.com/watch?v=Y-8b99rGpkM)

Reference:

https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health

Name: Alexius Thomas.

Roll No.: SU180021.

Class: F.Y.B.Sc. Chemistry.

Mental Health and Well-Being.

Eliminating negative people from life.

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It is sometimes difficult to avoid negative or toxic people from life as they bound with our work or family lives.

There are many sources of negativity in our lives. Sometimes the circumstances are just far from perfect and we become unhappy and depressed, feeling like there is no way out of this downward spiral. It’s harder to get out of the situation when you are toxic people. 

(https://www.youtube.com/watch?v=qjeUGfihWSI)

To show that you don’t care about what the people who try to bring you down is the best way to avoid their negativity in your life. To avoid giving fast replies to their text or sometimes even to avoid taking up their calls, by saying that “you were busy” is a best to show that they don’t affect you at all. Even to give less information about yourself when asked to show that you are less interested in them or don’t bother or care about them, works.

Now all these measures can be adopted when you actually care for that person and don’t want to hurt them by saying that you don’t want them in your life. The point is to make them feel less interested in you by slowly avoiding them.

Otherwise, by just pointing out what you don’t like or even arguing when something annoying is being told, without tolerating, can end things much faster. Now, this helps when you don’t care about them or their feelings.

What they say has nothing to do with your life. They say things according to their point of view but always remember you are the master of your life, only you and not anyone else. Sometimes to take advice when we feel low is something different otherwise to follow your heart is the best way to deal with problems. Even if we end up doing it wrong, it’s not a problem; we need to learn from it and work accordingly next time.

Society always has to say something bad about what you do, no matter how hard you try, there are people who point out the bad from it and bring you down.

So the point of all this is to accept yourself the way you are and knowing that everyone has their own flaws. We become wise when we try and find out the beauty that exists in everyone, and at the same time believing that true beauty exists even in you.

References:

http://www.thelawofattraction.com/removing-toxic-people-life/

http://www.thelawofattraction.com/8-toxic-people-just-get-rid/

Name: Alexius Thomas.

Roll No.: SU180021.

Class: F.Y.B.Sc. Chemistry.

Mental Health and Well-Being

Meditation

Meditation

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Meditation is the practice of thinking deeply or focusing one’s mind for a period of time. While there are many forms of meditation, the ultimate goal is a feeling of relaxation and inner peace, which can improve mental health.

In today’s world, stress seems to be normal part of everyday life. But a number of adverse health effects have been associated with stress, including an increased risk of headaches, muscle pain or tension, fatigue, changes in sex drive, gastrointestinal symptoms, anxiety and sleep difficulty. Uncontrollable can also increase the risk of chronic health problems, like heart disease, high blood pressure, obesity and diabetes.

(https://www.youtube.com/watch?v=4pLUleLdwY4)

Adrianne has published a video, to help people with anxiety; it’s a 14 minutes video, maybe it’s a bit long but worth watching. You guys don’t me and check it out yourself:

Taking a few seconds to meditate with the goal of becoming more mindful or focused on and accepting of the present is a great way to relieve stress. Mindful meditation has been proven to help ease mental health conditions like depression and anxiety.

There is a particular type of meditation referred to as “Surdashan Kriya” which is a yogic breathing exercise marked by its meditative and rhythmic breathing patterns. This method has been proved for its ability to alleviate stress related disorders including PTSD (post traumatic stress disorder) and depression and also curbs body’s stress response.

But meditating helps only if it’s done regularly or several times a week and not just one day a week. Meditation can help change the mental muscles of our brain only if it is done in repetition and consistency.

Prayer

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There are different types of meditation techniques, which can be practiced for relieving mental stress and the most commonly practiced one for the past many years is prayer. Even praying for some time for a day at one corner of your room in silence has been of a great help.

Meditation has other benefits as the famous saying goes, “a few hours of meditation can save years of your life from medication”.

Reference:

https://www.everydayhealth.com/meditation/how-meditation-can-improve-your-mental-health/
https://www.self.com/story/heres-why-meditation-is-so-amazing-for-your-mental-health

Name: Alexius Thomas
Roll No.: SU180021
Class: F.Y.B.Sc. Chemistry

Mental Health and Well-Being

Maintaining a high level of mental activities.

When it comes to keeping our brain busy, the best way to do it is by listening to music.

There are different flavors of music that exist like electronic music, rock music, jazz, dubstep, classical, pop, etc. either listening to music or playing music, both have a positive impact on a human brain; music is a scientifically proven way to keep us positive, creative and to eliminate all the negative things that can possibly bring us down.

https://www.google.co.in/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwi_-uP6nP3gAhUD7nMBHZnUCbwQjRx6BAgBEAU&url=https%3A%2F%2Fbrottmusic.com%2Fhow-to-use-music-for-mental-health%2F&psig=AOvVaw1Egaet0qFv4maQj4taZmKA&ust=1552501508095649

Other than music there are 7 different scientifically proven ways to maintain mental health like:

•  Exercise for 1 hour per day: physical exercise delivers oxygen to the brain. This can help to improve memory, reasoning abilities and reaction times.

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• Reading: reading is to the mind what exercise is to the body. Therefore reading often and widely about any book on which our interest lies can improve our mental abilities and fitness.

https://www.google.co.in/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwi-pYefnv3gAhWt6XMBHZp9CZUQjRx6BAgBEAU&url=https%3A%2F%2Fwww.fluentu.com%2Fblog%2Fenglish%2Fhow-to-improve-english-reading-skills%2F&psig=AOvVaw0YnCajQp9Zwq1sK8eMkyNo&ust=1552501846285417

• Vitamin B: food which contains vitamin B like wholegrain cereals, leafy greens, and dairy foods are found to maintain brain health. So the consumption of this kind of foods can help to mental fitness to better extents.

dairy products

green leafs

cereals

• Actively manage your health: conditions such as diabetics or heart disease can affect mental performance if not diagnosed and treated. Have regular check-ups with your doctor to prevent future problems.

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• Challenge your intellect and memory: stretch yourself mentally by learning a new learning a new language, doing the cryptic crossword or playing chess. This is important for brain health and also good for your social life.

https://www.google.co.in/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwj2vOjTov3gAhXm7HMBHRaEDWkQjRx6BAgBEAU&url=https%3A%2F%2Fwww.chess.com%2Farticle%2Fview%2Fhow-to-castle-in-chess&psig=AOvVaw1K7DOUx5jVfmVoVWMzQOmV&ust=1552503035384715

• Engage in stimulating conversations: talk to friends and family about a wide range of topics. This gives your brain an opportunity to explore, examine and enquire.

https://www.google.co.in/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwi3_Nj-ov3gAhVy7nMBHZHTBysQjRx6BAgBEAU&url=http%3A%2F%2Flevelupleadership.com%2Ftag%2Fpositive-workplace-culture%2F&psig=AOvVaw1-QtkWThPJdzau2ZF3s9gI&ust=1552503125304393

•       Exercise your brain with others: watch, question and answer game shows and enjoy the competitive spirit. Also, involve your family or the people you love in regular games to test their general knowledge.

 

                                                                                                  https://www.google.co.in/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwixpJjEo_3gAhUn73MBHfp3DwwQjRx6BAgBEAU&url=https%3A%2F%2Fwww.moneycrashers.com%2Ffamily-game-night-ideas-board-games%2F&psig=AOvVaw2z-PKEBV3mrsOO6uzWuyLA&ust=1552503268537304

References:

 https://www.google.co.in/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwjYjbLYnv3gAhXA73MBHYA2CTEQjRx6BAgBEAU&url=https%3A%2F%2Fwww.culinarynutrition.com%2Fguide-to-dark-leafy-greens-how-to-use-them%2F&psig=AOvVaw3G74DQuJ0ektWyt4bwaY_d&ust=1552501967843978

https://www.google.co.in/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwiF79__nv3gAhUJ6nMBHYR1CjkQjRx6BAgBEAU&url=https%3A%2F%2Fwww.yogurtinnutrition.com%2Fmilk-and-yogurt-may-increase-vitamin-b12-intake%2F&psig=AOvVaw3npUXbnNAhaysigxqnZ4hi&ust=1552502055761617

https://www.google.co.in/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwigv8yun_3gAhV_7nMBHZkFDR8QjRx6BAgBEAU&url=https%3A%2F%2Fwww.irishtimes.com%2Flife-and-style%2Ffood-and-drink%2Fkeep-cynic-s-hat-on-when-it-comes-to-cereals-1.3382083&psig=AOvVaw1LkW1JdeLQqleA2TcptEjB&ust=1552502155562276

https://www.betterhealth.vic.gov.au/health/ten-tips/10-tips-to-improve-your-mental-fitness

Name: Alexius Thomas.

Class: F.Y.B.Sc. Chemistry.

Roll No.: SU180021

Mental Health and Well-Being

Mental health and well being: a step towards perfection.

https://www.google.com/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwjwvNWi2PrgAhXbXSsKHSc2AOoQjRx6BAgBEAU&url=https%3A%2F%2Fwww.tpr.org%2Fpost%2Fhow-can-we-change-minds-about-mental-health&psig=AOvVaw0MiJZb60zTNY2EXHv_iU_h&ust=1552414352743238

Hey fellas, this blog is all about the mental health and effects in our day to day life. Mental health is not a new concept that needs to be reflected upon but still, every day the suicides rates or even attempts towards it, has been increasing for the past two decades. This indicates poor mental health. 

The people around us might be going through some serious problems; maybe we can’t solve the problem for them but we can be there for them as a supportive friend. Even to know that they are not alone can be of great help or at least help them for refraining from such evil practice like suicide.

As it was told in the beginning, this blog is nothing about suicides but it’s all about, “how to maintain mental health” which indirectly helps in controlling the suicides rates. 

here is a video by Dr. Machael Raab on "keeping your brain young"

https://www.youtube.com/watch?v=Lfu_zct4ebA

I am going to show 6 different scientifically proven simple ways in maintaining proper mental health and on which I have secretly working for the past 3-4 years of my life.

The 6 ways are as follows:

1.      Brain training.

2.      Maintaining high levels of mental activities.

3.      Meditation.

4.      Elimination of negative people from life.

5.      Quality sleep.

6.      Maintaining a proper diet and regular exercise.

Brain training

There are two different ways in brain training which includes: creating a memory palace and mind mapping.

Mind mapping:

This method needs you to correlates a specific part of a location. A good starting point is your own house because it is familiar territory. For best results, draw out the floor-plan of your first memory palace by hand, like this:

(https://www.magneticmemorymethod.com/wp-content/uploads/2017/09/Optimized-Screen-Shot-2017-10-01-at-13.26.22.jpg)

But before you start drawing, it is recommended to walk around your house first, then, once you are done, assign various memories to various rooms.

To take it one step further, do the same thing but using objects within the same space. Fill your memory palace with everything you think is worth remembering, but make sure that you build a strong mental route in the process.

When the time to remember the information comes, simply retrace your steps along the path. It will take some time getting used to it, and surely you will fumble at first. Nobody is born perfect, and when you are dealing with cognition-impairing mental illness, it might be even harder. But practice makes a man perfect, and it keeps your mind sharp too.

    Mind mapping:

The concept of mind mapping is a slightly similar to mind palace, but it is far more systematic and two-dimensional. In-fact, it consists of a visual outline that starts with one core concept and then branches out into information that relates to it.

Some people prefer to do this on paper because they find it stimulates their assimilation of the notions even better.

https://www.magneticmemorymethod.com/wp-content/uploads/2016/08/Tony-Buzan-World-Mind-Map-Day-By-Phil-Chambers.jpg

Such diagram can represent anything, from words and concepts to more specialized information such as tasks that needs accomplishing.

Final thoughts: 

The Memory Palace:

This famous approach is based on making associations between physical locations and various pieces of information. The best way to build the memory palace is by correlating them with specific spots around your home. The familiarity of the territory is prolific for this purpose.

Mind mapping:

It consists of a series of diagrams that represent two-dimensional connections between concepts.

Creating mental maps works best when used in combination with the memory palace. This activates more areas of the brain than the two would alone, thus preventing decay and enhancing performance.

Reference:

https://www.magneticmemorymethod.com/brain-training-exercises-mental-illness/

Name: Alexius Thomas

Roll No: SU180021

Class: F.Y.B.Sc Chemistry