How To Maintain Healthy Habits And Why It Matters For Mental Health
Health is a term that has a unique meaning for everyone, but many of us have a general goal to care for our health through lifestyle changes and healthy habits. We all know that having healthy habits is important, but it can be hard to stick with them. It's easy to start a new habit, but much harder to keep up with it and make sure it becomes part of your daily routine. Without the right support system for your new healthy lifestyle changes, you may slip back into old patterns. That's why it's important to have a plan in place to improve your mental health.
In this article, we will look at how we can all create and continue these habits in daily life, as well as how to support ourselves in the maintenance of these habits - and how these practices can positively impact your mental health.
Why these habits matter
When you pursue good habits, it can have a positive impact on all areas of your life. When we think of health or health-promoting behaviors, we often envision only those meant to support our physical health. However, it is vital to remember that virtually all aspects of well-being are connected. From eating nutritious food to exercising and sleeping enough, engaging in positive habits is not only beneficial for your physical health, but it can also have a significant effect on your mental well-being.
For example, let's say that you have high stress levels most of the time. You may realize how this affects you emotionally but not process it in a healthy way. In reality, it's not something to shrug off; persistent levels of high stress can have serious consequences, including trouble sleeping, high blood pressure and an increased risk for heart disease, early mortality, trouble concentrating or focusing, depression symptoms, such as the loss of interest in activities, and irritability that may impact personal relationships. If you work to manage stress, it may help various areas of life or well-being and mitigate some of these concerns or their risk. According to the American Heart Association, even 20 minutes of relaxation a day can result in positive changes for individuals with high blood pressure or an increased risk of heart disease.
This is only one example of how a habit that seems only to support one piece of your holistic health may support all areas of your health. The same is true for getting enough sleep. So, what are some habits that you might implement to improve your health, and how can you include them in your life? Let's talk about it.
Examples of healthy habits
Deciding to implement good habits in your life can be intimidating, but it doesn't have to be. You can start by adding habits with the most impact to make a big difference. Start by thinking of small, achievable goals that you can incorporate into your life over time, instead of making large changes all at once. These habits can help you build resilience, improve mental health, and foster overall well-being.
Strive for a healthy sleep schedule
Sleep is necessary, but many of us tend to skimp on it. This situation could be due to health conditions, like insomnia, or it could be due to a busy schedule.
The National Sleep Foundation suggests that a healthy adult between 18 and 64 needs somewhere from seven to nine hours of sleep per night. Sleeping enough positively impact your health, reducing the risk of car accidents, heart disease and boosting productivity, focus, and concentration. It can also improve your mental health, lowering anxiety and depression symptoms. Sticking to a healthy sleep schedule can give your brain the rest it needs to support mental wellness.
Keep up to date with medical appointments
Staying up to date with medical appointments and screenings, including cancer screenings, check-ups with your primary care physician, and dental exams, is important. If something serious is happening, you're more likely to catch it sooner rather than later, and you will be aware of any health concerns to look out for or manage.
Engage in physical activity
Physical activity is an example of a healthy habit that has proven benefits across many areas of health and well-being. Activities such as walking, yoga, swimming, and even chores like gardening or cleaning can all have a positive effect on your mental and physical health. Exercise can also help you lower your risk for chronic health conditions.
Make positive social connections
Did you know that positive social connections, as well as general social or peer support, are shown to promote both your physical and mental health? Benefits of social connectedness may include better heart health, a boost in immunity and pain tolerance, lower stress levels, and a decrease in depression symptoms. So, if you want to nurture your well-being and notice that you face challenges such as isolation, you may aim to increase social activities. Supporting your social well-being can help to improve symptoms of anxiety and depression and even reduce the risk of developing additional mental health conditions. If possible, try to connect with other people in person instead of through social media, as social media use has been linked with mental health decline.
Decrease your stress levels
High stress levels are an extremely prevalent concern in the United States. Stress, particularly when it's ongoing, can increase depression and anxiety symptoms, muscle tension and pain, trouble sleeping, fatigue, and irritability. It can also worsen the risk of or worsen the symptoms of physical health diagnoses or concerns.
If you want to decrease your stress levels, you can reduce direct sources of stress in your life, if possible. For example, you might change your schedule so that it causes less stress. You may consider incorporating moments of calm into your daily life, like a few minutes of deep breathing or a leisurely walk in the fresh air. Try to find a healthy balance between work and play.
Since stress is sometimes unavoidable, having coping tools to manage it is also important. If you are feeling overwhelmed by stress, it can be beneficial to talk with a therapist or counselor who can help you learn stress management techniques.
Meet your nutritional needs
Although nutritional needs can vary extensively, they must be met. Nutrient deficiencies are common, and they can have serious impacts on your mental and physical health. Some frequently seen nutrient deficiencies in the United States include but aren't limited to iron deficiency and vitamin D deficiency. Furthermore, stable blood sugar, often achieved by eating regularly and consuming balanced meals, can aid both physical and mental health.
Incorporating more whole grains, fruits, and vegetables into your diet can help you meet these nutritional needs. You can spend time planning your meals to ensure that you eat healthy each day.
If eating is a source of stress for you, developing a healthy relationship with food and body image can also have positive effects. It may enhance your social life and your emotional, psychological, and physical health.
Get in touch with your feelings
Suppressing your emotions can be detrimental to your well-being over time, so learning to navigate feelings as they arise can be a life-long skill that may have a positive impact on your health. Getting in touch with your feelings can mitigate potential negative outcomes like increased stress, depressive symptoms, or risk of self-harm.
Laugh more often
Laughter has been found to have several positive health effects. These effects include lowering stress levels (as characterized by physical and psychological or emotional stress markers), supporting heart health, and improving your mood.
Attend therapy
Therapy can enhance your life and well-being in a number of ways. Therapy can help you with emotional expression, getting enough sleep, improving your relationships, managing stress, and, in some cases, even treating physical health concerns.
Limitations of certain habits
How to maintain healthy habits
Now that you know what habits you might decide to use to promote your overall health, how can you maintain them? There are several different ways to help yourself maintain healthy habits. Here are some of them:
Build a routine
Creating a routine can support the implementation of new habits because it allows you to plan them into your day directly. For example, you might build a bedtime routine that supports your sleep patterns, or you might set aside an hour to take a walk in the morning. Scheduling your time can instill a sense of control over your habits and make it easier to stick to them.
Identify setback
You may notice that you face challenges when attempting to implement a certain habit or behavior. For example, maybe you want to eat more fruits and vegetables, but you’re finding it difficult because you're busy and those foods aren't readily available throughout the day. Once you acknowledge the reasons behind the difficulty, you can work to mitigate it. For example, you might make a quick morning smoothie or prepare dishes with fruits and vegetables in advance so that you can take them to work for meals or snacks.
Have compassion for yourself
Remind yourself that small steps or changes count. Forming habits can take time, and self-compassion in and of itself can be a healthy behavior. A positive mindset can be a powerful tool in the process of change. Whether your progress is big or small, practice gratitude for what you have accomplished.
Ask for help
Perhaps, there is a healthy habit that you want to implement, but you are consistently encountering self-sabotaging roadblocks. In this situation, it may be beneficial to seek the support of a professional, such as a therapist or counselor, who can help you move past obstacles and work toward your goals.
Takeaway
Exploring habits in your daily life and consciously implementing more positive choices can be a beneficial way to maintain your physical, mental, and emotional health. Many habits, from sleeping enough to attending therapy, may improve your mental health. With support, you can find out what habits may be most effective for you, and what you can do to promote your own health in little ways every day.
Ready to try online therapy to improve your habits? Read our therapist reviews and FAQs to learn more about BetterHelp.What are ten healthy habits?
The following are ten healthy habits that are likely to contribute to good physical and mental well-being:
- Socialize more often. Positive social interactions can help boost your overall well-being. It’s important that the interactions be positive, so make sure you spend time with those who make you feel supported.
- Eat healthy snacks. Healthy snacks like unsalted nuts, apple slices, or carrot sticks can help ward off cravings for unhealthy, processed foods.
- Start each day with a stretch. Stretching as soon as you get out of bed helps you wake up, improves circulation, and promotes relaxation.
- Drink lots of water. Hydration is important for physical health, and drinking water can help you avoid unhealthy drinks like juice and soda.
- Maintain oral hygiene. Brushing and flossing are often easy to overlook, but good oral health is vital to overall physical health.
- Take shorter naps. Naps may be healthy when taken in moderation. Experts recommend keeping each nap to less than 30 minutes and taking no more than four naps per week.
- Develop hobbies. Exploring hobbies and interests is associated with mental well-being and is often considered an essential part of maintaining good mental health.
- Get exercise. Experts recommend getting at least 90 minutes of moderate-intensity physical activity each week.
- Spend time outdoors. Evidence suggests that spending time in nature can significantly boost mental and physical health.
- Learn to relax. Evidence-based relaxation techniques, like progressive muscle relaxation or deep breathing exercises, may significantly reduce the adverse effects of chronic stress.
What are the ten tips for a healthy lifestyle?
Some common healthy tips are listed below:
- Get regular exercise. Substantial research has demonstrated that exercise is one of the best ways to improve both your mental and physical health.
- Commit to healthy eating. Eating healthy food and avoiding processed junk options can improve energy and focus throughout the day.
- Get enough sleep. Maintain a regular sleep schedule and avoid the use of electronic devices for at least 30 minutes before bed.
- Socialize regularly. Positive social interactions help elevate mood and prevent depression.
- Stay hydrated. Drinking plenty of water can help you feel energized and refreshed.
- Explore new interests. Finding new interests and hobbies can help keep you engaged and lower stress.
- Take time to relax. Finding ways to relax can help ward off chronic stress. Consider activities like yoga or tai chi for an extra-healthy option.
- Take note of unhealthy habits. It may be helpful to quit smoking, lower alcohol intake, or reduce the amount of unhealthy food you consume.
- Work toward a goal. Having goals and ambitions can help lower stress and keep you focused.
- Spend time in nature. Evidence suggests that time spent in natural spaces boosts both mental and physical well-being.
What are five healthy habits?
Five healthy habits are outlined below:
- Exercise regularly. Engaging in physical activity for at least 30 minutes a day can significantly improve both your physical and mental health.
- Eat a balanced diet. Consuming a variety of fruits, vegetables, lean proteins, and whole grains helps provide the necessary nutrients for overall well-being.
- Get adequate sleep. Getting 7-9 hours of quality sleep each night can help maintain good health and high energy levels.
- Stay hydrated. Drinking plenty of water throughout the day supports your body and helps maintain energy and focus.
- Practice mindfulness. Incorporating mindfulness practices like meditation or deep breathing exercises can reduce stress and enhance mental clarity.
What are ten good habits for kids?
Good habits that start in childhood are often much easier to maintain as an adult. Some suggestions for good habits for kids are listed below:
- Eating a balanced diet. Leafy greens, fruits, and protein-rich foods can help kids become accustomed to eating food that supports their physical health.
- Getting regular exercise. The benefits of physical activity extend beyond maintaining a healthy weight. Children who get regular physical activity also have improved concentration and focus.
- Getting enough sleep. Children’s mental and physical wellness is typically significantly bolstered by a regular sleep schedules.
- Focusing on hygiene. Personal hygiene like washing hands and brushing teeth are foundational components of physical health.
- Limiting screen time. Replacing time on tablets, computers, and phones with new habits that feature hands-on activities can significantly bolster a child’s well-being.
- Practicing emotional vulnerabilty. Children should be granted opportunities to share their thoughts and feelings.
- Enhancing safety. Prioritizing personal safety and healthy boundaries can help your child handle difficult situations.
- Socializing regularly. Socializing children with their peers can help them develop appropriate social skills.
- Encouraging creativity. Like any other skill, creativity needs practice. Encouraging creative activities can help a child develop many additional skills.
- Modeling good behavior. Children often learn best by observing those around them, rather than direct instruction.
What are the best daily habits?
The best daily habits often include things related to good self-care, like regular physical activity, which can benefit both mental and physical health. Similarly, consuming a nutritious diet with a variety of fruits, vegetables, lean proteins, and whole grains is likely to provide essential nutrients for overall wellness. Ensuring sufficient sleep, typically 7-9 hours per night, can help sustain energy levels and support good health. Staying well-hydrated by drinking ample water throughout the day can aid bodily functions and improve concentration. Additionally, mindfulness practices like meditation or deep breathing exercises may help alleviate stress and enhance mental clarity.
How to live a happy life?
One of the ways to start living a happy life is to focus on establishing good self-care practices. Self-care refers to anything that supports your overall well-being. Basic self-care provides the foundations for wellness, and it may be challenging to achieve higher goals and happiness without adequate self-care. While there are many ways to practice self-care, a few habits are considered especially important: getting enough sleep, eating a healthy diet, and finding time for physical activity. Those self-care activities are likely the bare minimum for good mental and physical wellness, and ensuring you are meeting the basic requirements of self-care is likely a good first step toward living a happy life.
How can I be 100% happy in life?
It may not be possible to be 100% happy in life, but if it is, the process is likely highly subjective and unique to each person. It may be worthwhile to spend time deeply considering what brings you joy and satisfaction. Thinking about what truly makes you happy may offer surprising insights. Often, what one thinks will make them happy is different from what actually does. You can also consider working with a mental health professional to help figure out what happiness means to you, as well as find proactive strategies to make meaningful progress toward your happiness goals.
What are the three keys to a happy life?
Happiness is considered highly subjective, meaning that the things that make people happy tends to vary from person to person. Nevertheless, there are some factors that are frequently repeated, indicating that some components of happiness may be more common than others. Some of the most common ingredients for happiness include:
- Strong social connections. Positive social interactions are one of the most consistent indicators of happiness reported to researchers. It may be worthwhile to consider spending more time with friends and loved ones.
- Good physical health. Physical health may be one of the foundations of happy living, meaning it may be harder to be happy without healthy habits like eating a nutritious diet, practicing weight management, and getting enough sleep.
- Pursuing personal growth. Many people report that pursing their goals and ambitions, making new habits, and following intellectual pursuits bring them significant happiness.
What is the secret to a good life?
The secret to a good life is likely to be highly subjective and vary considerably from person to person. Nevertheless, it is likely that practicing good self-care is at least one of the secrets to happy living. Self-care generally refers to practices that enhance your mental and physical well-being, such as maintinaing a healthy weight, getting adequate sleep, and engaging in regular physical activity. Self-care also includes activities related to psychological health, such as practicing mindfulness or learning relaxation strategies to lower your heart rate and help prevent the adverse effects of chronic stress.
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