What Is Mental Health?
Mental health is determined as a state of well-being in which every individual perceives his or her capability and can cope with the regular stresses of life, who can work productively and fruitfully and is able to make an offer to her or his community.
India is facing an unparalleled crisis in mental health illness. According to WHO between 30 to 40 percent of people who are aged 15 and 29 kill themselves due to their mental illness.
This accounts for about one third of all suicides in the country. Generally, the suicide rate in the 15-19 age group for those in India was 148 per one lakh women and 58 per one lakh men.
This shows that three times younger women were committing suicide than men due to mental illness and few changes in their body and brain.
What Is Meant By Mental Illness?
All of us encounter troubles with mental sickness from time to time. It is completely normal if you go through something like that, there is nothing to be ashamed of.
Being mentally ill affects our feelings, thoughts and there will also be changes in behaviour. It varies from the tensions we all go through as a part of our day to day lives to long-term severe situations.
Every experience of mental ill health is different, even between the people who are diagnosed with the same.
At least one in four people will encounter a mental health problem at some point in their lives. The maximum number of them get better.
Mental illness generally causes to experience distressing and frequent bouts of fear and apprehension. Many people experience these type of feelings while periodically doing things like public speaking or a job interview for an extended period of six months or more.
Types Of Mental Health Illness
Mood Disorders
Each of us goes through feelings of sadness, irritability, or a general case of the “blahs” at one time or another.
While bad moods are most usual and specifically pass in a short period, people going through these mood disorders survive various signs and interference.
People existing with this mental illness find that their mood can influence both mental and psychological health condition, nearly every day, and often for much of the day.
It is said that one in 10 adults agonize from a few types of mood disorder, with the most recurrent conditions being depression and bipolar disorder.
With the correct diagnosis and treatment, most of those dealing with the mood disorders lead healthy, normal and productive lives.
If this is not treated right in a period of time, then the illness can have an impact on functioning, quality of life and many chronic physical health disorders such as diabetes and heart disease.
Schizophrenia And Psychotic Disorders
Schizophrenia is a critical brain disorder that is traced by remarkable amends and interference in both cognitive and emotional function.
Schizophrenia has an upshot on the most basic human facets of life (for e.g., language/communication, the train of thought, perception of objects, self, and others).
The most common symptoms of schizophrenia include
- Hearing voices
- Hallucinations
- Delusions
- Social withdrawal
- Incoherent speech
- Abnormal reasoning.
Dementia
Dementia is distinguished by a interference of consciousness, as well as changes in cognitive health, such as memory loss and motor skills.
The most ordinary forms of dementia include
- Alzheimer’s disease
- Health conditions (e.g., head trauma, HIV, Parkinson’s); and
- Substance-induced dementia (e.g. drugs/alcohol abuse, inhalants, or exposure to toxins).
Eating Disorders
Eating disorders are consequential, persistent conditions that can be life-threatening if left untreated. These conditions usually take root during the adolescent years and foremost affect females.
While there are dissimilarities in the expression, symptoms, and also the course of eating disorders, an underlying thread is that they all inculcate obsessive and sometimes distressing thoughts and behaviors, including:
- Reduction of food intake
- Feelings of depression or distress
- Overeating
- The concern of weight, body shape, poor self-image.
Overall Causes Of Mental Illness
Some examples of these elements include:
- Genetic elements
- Having a close family person with a mental sickness can enhance the risk.
- Drug and alcohol abuse
- Illicit use of drugs can trigger a deranged episode (bipolar disorder) or an episode of psychosis. Drugs such as cocaine, marijuana and amphetamines can lead to paranoia.
- Other biological factors
- Some medical elements or hormonal changes.
- Early life environment
- Negative childhood encounters such as abuse or neglect.
- Trauma and stress
- Personality factors
- Some traits such as perfectionism or low self-esteem can increase the risk of depression or anxiety.
Symptoms
Signs and symptoms of mental sickness can vary, be depending on the disorder, circumstances and other factors. Mental illness symptoms can affect emotions, thoughts, and behaviours.
Examples of signs and symptoms include
- Feeling sad or down
- Confused thinking or diminished ability to focus
- Immoderate fears or worries, or utmost feelings of guilt
- Extreme mood changes of highs and lows
- Withdrawal from friends and activities
- Significant tiredness, low energy or problems sleeping
- Objectivity from actuality (delusions), paranoia or hallucinations
- Inability to deal with regular issues or stress
- Dealing a hard time understanding and relating to situations and to people
- Alcohol or drug abuse
- Major changes in eating habits
- Sex drive changes
- Excessive anger, hostility or violence
- Suicidal thinking.
What Can Happen When Mental Health Issues Go Unchecked?
It’s not uncommon for people to neglect their mental health issues in a way that they wouldn’t with their physical health. You may deal with a mild anxiety disorder that is ignored for years, what ultimately happens when it gets worse and actually create other issues. Here is a list of the risks and dangers involved:
- Mental illness affects your physical health
- Diseases or injuries can increase your risk
- Early detection makes a difference
- It runs in families.
Foods To Boost Your Mental Health
Eating in a right way for mental health is quite simple. You have to eat more real, whole, natural foods and less processed and junk food.
The general rule is to eat a wide number of fruits, nuts, and also green leafy vegetables in their original, natural form. Meat and poultry should be natural, free-range, and grass-fed everytime possible.
Dairy products such as yoghurt, milk, and cheese are the best from the organic grass-fed animals which are higher in omega 3 fatty acids.
Below are some of the most nutrient based readily available foods to cure mental health illness.
Salmon
Salmon is an amazing source of protein, vitamin D, and potassium. It is also one of the amazing origins of DHA omega 3 with a proportion to omega 6 of about 1:23!
It also consists of a good amount of B vitamins, including B12. Salmon provides tryptophan which converts to serotonin, an important mood regulator, in the brain.
Broccoli
Generally, broccoli is high in potassium, folate, and vitamin C. It also has a lot of fiber which acts as a prebiotic. Prebiotics generates a friendly environment for probiotic bacteria to flourish in the gut.
Spinach
This particular dark leafy green vegetable is a rich source of iron, calcium, magnesium, potassium, and folate. It also contains some omega 3’s in a ratio to omega 6 of 5:1.
Other sources of dark green vegetables like chard, kale, collard greens, and beet greens are great sources of these nutrients.
Leafy greens are more inventive and facile to integrate into diverse main meals and side dishes. They can be steamed, sauteed, used in soups, stews, and smoothies which are very useful for the brain.
Liver
This is one of those amazing foods that people tend to love. If you don’t like fried liver and onions, there are other ways to enjoy liver.
Liverwurst sandwiches and liver pate on crackers are alternative ways to append liver to the regular meal. Chicken liver is a flavorful aspect of gravies.
The liver is high in protein, iron, potassium, selenium, zinc, niacin, B6, and folate which is required of B12! As B12 is already stored in our own livers, eating a small amount of liver once or twice a month will ensure ample reserves of B12.
Chia Seeds
These amazing powerhouses have an enormous amount of omega 3’s which are very useful in treating mental health disorders. One tablespoon of chia seeds consists 1769 mg of omega 3’s.
They have a powerful positive ratio to omega 6 at 583 mg – about 4:1. They also consist of calcium, magnesium, and potassium which can treat mental illness and can also prevent any kind of disorders.
Eggs
Besides fatty fish like salmon, and some mushrooms, eggs are one of the best food sources which have vitamin D. Eggs are high in protein and are also a rich bank of omega 3’s if they come from pasture-raised chickens.
Eggs are one of the great sources which consist of vitamin B12.
Yogurt
Yoghurt is a cultured food with billions of probiotic bacteria. Probiotics aid in breaking down nutrients for better absorption. This not only improves digestion, it allows the body and brain to better use the nutrients we consume.
Good bacteria in the gut is important for good gut health. There are so many fun ways to eat yoghurt.
Besides probiotics and protein, yoghurt is also an excellent source of calcium, potassium, and B vitamins, including B12.
Oysters
Zinc is an essential mental health nutrient and oysters are far and away higher in zinc than any other food. 4 oz of cooked oysters have more volume of zinc.
Oysters are also the good form of vitamin B12, calcium, and magnesium. You can consume oysters daily to prevent mental disorders.
Brazil Nuts
This often overlooked nut is the King Of Nuts when it comes to mental health nutrients. Like other nuts, the brazil nut is also one of the great sources of vitamin E, tryptophan, and magnesium.
But the thing that distinguishes the brazil nut from all other nuts is its selenium content.
Berries
Blueberries, raspberries, strawberries, and blackberries, as well as other various berries, are rich in vitamin C and other powerful antioxidants which are very useful for mental and physical disorders.
They also contain important fibre, potassium, and digestive enzymes. Berries can be cooked or eaten raw, added to yoghurt, cereal, or smoothies.
Best Exercises For Mental Health
Yes, we all know that getting sweaty does wonder for our physiques, but what about our psyches? Exercise is now widely considered as the secret recipe for boosting mood and reducing stress and anxiety.
As you all know that enhancing your activity levels from doing nothing to exercising at least three times a week, reduces the risk of depression by up to 30%.
Here are four types of workouts that could improve your mental health…
- Walking
- Yoga
- Swimming
- Cycling.
Foods You Should Avoid for Better Mental Health
By avoiding these three foods you can improve your mental health.
Wheat
Cutting out wheat is one of the first dietary steps for people who are suffering to overcome mental health challenges.
Other than avoiding wheat, you should also avoid foods that contain barley, rye and spelt because they also contain gluten. Sauces, condiments and soups often contain it, so you should stay clear of almost all processed food.
Even some medications can contain gluten.
Milk
Milk, and all products that comes from milk, increases melancholy. After childhood, every individual tend to lose enzyme, lactase, which is required to digest milk. And a lot of people who suffer from brain and mental health problems are allergic or sensitive to milk.
Like gluten, milk can contribute to inflammation in the body and brain, contributing to mental illness.
Vegetable Oil
You must limit your consumption of refined vegetable oil, including soybean, corn, safflower, sunflower, and canola oils.
They are highly unstable and oxidize very easily. These oils are also predominantly made up of omega-6 fatty acids, which are very harmful to your mental health.
Actually, there is a close relationship between nutrients in food and mental health. Incorporating the above top foods into your regular diet will provide particular big-ticket nutrients to your body in order to prevent mental health disorders.
The key to mental health is apart from eating nutrient-dense food, you should also include few exercises in your routine.
