Sleep Health

A Key Ingredient in Mental Well-Being

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Archie XinApril 12, 2024

In today's fast-paced world, mental well-being has become a crucial aspect of overall health. Defined as a state of emotional, psychological, and social well-being, it encompasses how we think, feel, and act. It's not merely the absence of mental illness but also the presence of positive attributes like resilience, coping skills, and the ability to enjoy life. As society becomes more aware of the importance of mental health, addressing issues related to mental well-being, particularly among teenagers and men, has gained significant attention.

There is an increasing number of people with mental problems around these days, especially adolescent mental health problems and men's mental health problems, which can lead to serious problems such as depression, anxiety or schizophrenia because of lack of attention to the usual relief.

One study found that people with depression have a 50% higher mortality rate than the general population.

Mental health problems can cause serious harm to our physical and mental health and even lead to death. Therefore, we should pay attention to mental health and actively prevent and treat mental illness. If you are experiencing mental health problems, please seek professional help! But the following aspects can be beneficial to mental health:

Exercise regularly

Exercise promotes the brain's release of endorphins, neurotransmitters that have analgesic and mood-enhancing effects. It relieves stress, anxiety and depression, boosts mood and enhances a sense of well-being. One study found that 150 minutes of moderate-intensity exercise per week reduced the risk of depression by 16 percent!

omega-3 fatty acids

Eat foods rich in omega-3 fatty acids, such as deep-sea fish and nuts like walnuts, or take a direct fish oil supplement, which can also be a relatively portable way to take fish oil supplements

The brain is one of the most important organs in the human body, and it needs nutrients to function properly. A healthy diet provides the brain with essential nutrients such as vitamins, minerals and omega-3 fatty acids, which help regulate mood, improve cognitive function and reduce stress.

For healthy adults, a daily intake of 250-500 mg of omega-3 fatty acids is sufficient. For pregnant and lactating women and the elderly, the recommended intake is slightly higher at 700-1000 mg.

Studies have found that Omega-3 fatty acids may improve cognitive function in older adults.

Get enough sleep

Sleep is an important process for the brain to repair and reorganize itself. When we don't get enough sleep, the brain can't function properly, which can lead to mood disorders, poor concentration and irritability. Adequate sleep can help improve mood, enhance cognitive function and reduce stress.

Studies have found that sleep deficiency increases the risk of depression.

How much sleep is enough every day? Getting a good night's sleep is important!

According to the recommendations of the American Sleep Foundation, the amount of sleep needed each day varies by age:

  • Newborns (0-3 months): 14-17 hours
  • Infants (4-11 months): 12-15 hours
  • Toddlers (1-2 years): 11-14 hours
  • School-age children (3-5 years): 10-13 hours
  • School-age children (6-13 years): 9-11 hours
  • Adolescents (ages 14-17): 8-10 hours
  • Adults (18-64): 7-9 hours
  • Elderly (65+): 7-8 hours

Of course, everyone's sleep needs are different. Some people may need 9 hours of sleep to feel energized, while others may only need 7 hours!

Positive Thinking Meditation

Positive Thinking Meditation can help us reduce stress and anxiety, improve our mood, and increase our ability to focus. Steps to Positive Thinking Meditation:

  1. Find a comfortable position: You can meditate sitting, lying down or standing. Choose a comfortable position that won't distract you.
  2. Close your eyes or focus your attention on an object: Closing your eyes can help you focus your attention. If you find that closing your eyes distracts you, focus your attention on an object, such as your breath or an object in the room.
  3. Focus on your breath: Focusing on your breath is a basic exercise in mindfulness meditation. Notice your breath coming in and out naturally; do not try to control it.
  4. Be aware of your thoughts and feelings: As you meditate, you may have various thoughts and feelings. Do not judge them, simply observe them and let them pass.
  5. If your attention wanders, gently bring it back to your breath: It is normal that your attention will wander from time to time. When you realize you are distracted, don't blame yourself, just gently bring your attention back to your breath.
  6. Practice 10-20 minutes a day: Practice mindfulness meditation for 10-20 minutes a day and you will see results.

Sometimes we can slow down our lives to focus on the present moment and become aware of our thoughts, feelings, and body sensations without judgment. One study found that mindfulness meditation can be effective in relieving depressive symptoms.