Daily Habits to Improve Your Mental Health

Medical research suggests that nearly 15 percent of adults in India need active intervention for one or more mental health conditions and one in 20 Indians suffers from depression. However, people can also suffer from a poor mental health without having any mental health condition. Mental health comprises of your emotional, psychological, and social well-being. The status of your mental health determines how you handle stress, your relationships and your personal and professional life. Maintaining good mental health is equally important as your physical health.

Simple, daily habits can play a crucial role in supporting mental well-being and resilience against life’s stressors. While some factors affecting mental health are beyond your control, adopting a consistent routine of positive habits can significantly enhance your emotional and psychological state. Here are ten practical daily habits that mental health professionals recommend for boosting your mental health:

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Practice Mindfulness

Being mindful entails living in the present moment and enjoying every moment. This practice can improve your awareness of your thoughts, feelings, and surroundings, making it easier to manage stress and anxiety. Incorporate mindfulness into your daily routine by focusing on your breathing or paying attention to your environment during simple tasks, like brushing your teeth or walking.

Get Enough Sleep

Sound sleep for 7 to 8 hours daily is essential for both mental and physical health. Lack of sleep can make it difficult to manage stress and emotions, which can exacerbate existing mental health issues. Creating a regular bedtime routine, avoiding screens before bed, and limiting caffeine in the evening can help you improve the quality of your sleep.

Exercise Regularly

Exercise releases endorphins, which are natural chemicals that promote a positive mood and reduce stress. Even small amounts of movement, such as a daily 20-minute walk, can make a significant difference in your mental well-being.

Read more on: How Exercise Boosts Your Mental Health

Stay Connected

Connecting with loved ones and acquaintances is therapeutic. Maintaining strong connections with friends, family, or even colleagues is essential for mental health. Social interactions provide emotional support and reduce feelings of loneliness and isolation, which are risk factors for mental health disorders like depression and anxiety.

Eat a Balanced Diet

The foods you eat can have a direct impact on your mood and overall mental health. Have a balanced diet that includes fruits, vegetables, whole grains, and lean proteins helps regulate your energy levels and supports brain function. Avoid processed foods and foods high in sugar that can contribute to mood swings and feelings of fatigue.

Practice Positive Self-Talk

Your internal dialogue significantly influences how you perceive challenges and setbacks. Positive self-affirmations are encouraging and help avoid negative thoughts. For example, instead of thinking “I can’t do this,” try telling yourself, “I’m capable, and I will manage this task confidently.”

Spend Time in Nature

Spending time in nature can reduce stress, improve your mood, and boost overall well-being. Exposure to natural light, fresh air, and green spaces has been linked to improved mental health, including reduced symptoms of anxiety and depression.

Make Time for Relaxation

Relaxation is crucial for preventing burnout and managing stress. Incorporating relaxation techniques such as deep breathing, meditation, or listening to calming music can help you unwind and re-center yourself, even on the busiest days.

Learn a new Skill

Engaging your mind through learning keeps it sharp and can also increase your sense of accomplishment and self-esteem. Whether it’s picking up a new hobby, learning a language, or reading a book, continuous learning can positively affect your mental health.

Limit Alcohol and Substance Use

While it might seem like a quick fix, relying on alcohol or other substances can negatively affect your mental health in the long run. Excessive use can increase feelings of anxiety and depression and hinder your ability to cope with stress effectively.

Mental Health Care at Kokilaben Dhirubhai Ambani Hospital

If you or a loved one is concerned about your mental health or are suffering from any mental health conditions it is time to seek help without hesitation. Connect with the team of psychologists and counselors at our Department of Psychiatry. Please find below link for more details: https://www.kokilabenhospital.com/departments/clinicaldepartments/psychiatry.html

Alzheimer’s disease is a progressive neurological disorder that robs people of their memory and cognitive functions. India has more than 40 lakh people living with dementia. Alzheimer’s disease is the most common type of dementia, affecting many Indians, especially the elderly. Understanding Alzheimer’s disease is the first step toward managing it effectively. While anyone can be at risk, knowing the factors that contribute to the disease can help in taking preventive measures. With the right care and support, it is possible to maintain a fulfilling life even with Alzheimer’s disease.

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Who is at Risk of Alzheimer’s Disease?

Alzheimer’s disease primarily affects older adults, with most patients being 65 years or older. However, early-onset Alzheimer’s can occur in individuals as young as their 30s or 40s. Several factors increase the risk:

• Genetics
  A family history of Alzheimer’s disease significantly increases the risk. Specific genes like the APOE ε4 allele are linked to a higher likelihood of developing the condition
• Age
  The risk doubles every five years after age 65
• Gender
  Women are more likely to develop Alzheimer’s, partially due to their longer life expectancy
• Lifestyle and Heart Health
  Obesity, smoking, high blood pressure, and diabetes can all elevate the risk
• Head Injuries
  Serious head trauma may increase the likelihood of developing Alzheimer’s disease

What Happens in Alzheimer’s Disease?

Alzheimer’s disease is a progressive brain disorder that leads to a gradual decline in cognitive abilities and social skills. It is marked by the accumulation of specific proteins in the brain, which causes brain cells to shrink and eventually die. This process disrupts the communication between neurons, leading to a loss of brain function. As the most common cause of dementia, Alzheimer’s significantly impairs memory, thinking, behavior, and the ability to perform daily activities.

Why does it Happen?

The exact cause of Alzheimer’s is still not fully understood, but it’s believed to be a combination of genetic, lifestyle, and environmental factors that affect the brain over time. The buildup of amyloid plaques and tau tangles disrupts the communication between nerve cells and triggers inflammation, eventually leading to brain cell death.

Healthy Living Tips to Manage Alzheimer’s Disease

While there is no cure for Alzheimer’s, certain lifestyle changes can help manage the symptoms and improve the quality of life:

• Diet
  A balanced diet rich in fruits, vegetables, omega-3 fatty acids, and low in saturated fats can support brain health. The Mediterranean diet, known for its emphasis on whole grains, fish, and plant-based foods, has been associated with a reduced risk of cognitive decline.
• Physical Activity
  Regular exercise, including aerobic activities like walking or swimming, can enhance blood flow to the brain and improve overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity exercise per week.
• Cognitive Training
  Activities that stimulate the brain, such as puzzles, memory games, and learning new skills or languages, can enhance cognitive reserve and delay the onset of dementia symptoms.
• Social Interaction
  Engaging regularly with friends and family can improve mood and maintain mental functioning. Social activities that combine physical and mental elements, such as dance classes or group exercises, are particularly beneficial.
• Sleep
  Ensuring adequate sleep is vital, as sleep disturbances can contribute to cognitive decline. Aim for 7-8 hours of quality sleep per night and maintain a regular sleep schedule.
• Stress Management
  Chronic stress can exacerbate cognitive decline and Alzheimer’s symptoms. Techniques such as meditation, deep breathing exercises, and yoga can reduce stress and promote a sense of well-being.
• Avoid Smoking and Limit Alcohol Consumption
  Smoking and excessive alcohol consumption can increase the risk of cognitive decline. Quitting smoking and limiting alcohol intake can significantly benefit brain health.
• Regular Health Check-ups
  Managing underlying health conditions like diabetes, hypertension, and high cholesterol is crucial as these conditions can increase the risk of Alzheimer’s disease. Regular check-ups and following medical advice can keep these risk factors under control.

Incorporating these tips into daily life can help manage symptoms of Alzheimer’s and improve overall quality of life, potentially slowing the progression of the disease.

Alzheimer’s Care at Kokilaben Dhirubhai Ambani Hospital

If you or a loved one are facing challenges related to Alzheimer’s, it’s crucial to seek expert care. By staying informed and proactive, we can tackle Alzheimer’s disease with the best tools and knowledge available, aiming for the best possible outcomes for patients and their families. Consult Neuro specialists at our Centre for Neurosciences to discuss the best strategies for management and care of this condition. Please find below the link to our website for more details: https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_neurosciences/alzheimer_sdisease.html

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects an estimated one in five Indian women. This condition can have a profound impact on physical health, emotional wellbeing, and even relationships. Although the exact cause of PCOS remains unclear, it is widely believed to be influenced by both genetic and environmental factors. PCOS is a lifestyle-related disorder, meaning that managing this condition is as much about making positive lifestyle changes as it is about medical interventions.

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What is PCOS?

PCOS is a hormonal condition that primarily affects women in their reproductive years. The disorder is characterized by three prominent features: 

• Irregular periods – indicative of abnormal ovulation
• Excess levels of androgen – often leading to symptoms such as acne and excessive hair growth
• Polycystic ovaries – ovaries that are enlarged and contain numerous small cysts along their outer edges

Women with PCOS may see many symptoms, including:

• Acne or oily skin
• Thinning hair or male-pattern baldness
• Irregular periods or missed periods
• Excess hair growth on the chest, face, or back (hirsutism)
• Weight gain or difficulty losing weight
• Darkening of the skin, especially in areas like the neck, groin, or under the breasts

Complications of PCOS

When left untreated, PCOS can lead to several serious health issues:

• Type 2 diabetes
• High blood pressure
• Fatty liver disease
• Endometrial cancer
• Infertility

In addition to these complications, PCOS can also cause issues during pregnancy, such as gestational diabetes, preeclampsia, and an increased risk of miscarriage. It is essential to seek timely medical care to manage PCOS.

Healthy Living Tips for Managing PCOS

Living with PCOS requires a holistic approach to maintain both physical and emotional health. By making certain lifestyle changes, women can effectively manage their symptoms and reduce the risk of long-term health complications. Here are some practical tips for living healthy with PCOS:

• Sleep Well
  Quality sleep is essential for hormone regulation. Aim for 7-9 hours of restful sleep each night to help balance your hormones and reduce stress levels.
• Exercise Regularly
  Regular exercise can help with weight management, improve insulin sensitivity, and reduce androgen levels. Incorporating both cardiovascular exercises like walking or cycling and strength training can enhance fitness and emotional wellbeing. Incorporating at least 30 minutes of moderate exercise, five days a week, can go a long way in reducing PCOS symptoms.
• Adopt a Healthy Diet
  A balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats can help manage weight and reduce insulin resistance. Women with PCOS should also focus on foods with a low glycemic index, which help to regulate blood sugar levels. Since insulin resistance is a common issue in women with PCOS, it’s important to limit sugar intake and avoid refined carbohydrates like white bread, pastries, and sugary drinks.
• Manage Stress
  Stress can worsen the symptoms of PCOS by triggering hormonal imbalances. Practice relaxation techniques like yoga, meditation, or deep breathing exercises to keep stress levels in check.
• Stay Hydrated
  Drinking plenty of water throughout the day helps maintain metabolic functions and promotes a feeling of fullness, which can aid in weight management.
• Weight Loss 
  If you’re overweight, even a small amount of weight loss (5-10%) can have a positive effect on hormonal balance and improve symptoms such as menstrual irregularity and infertility.
• Avoid Smoking and Alcohol
  Smoking increases androgen levels, which can worsen symptoms like hirsutism and acne. Limiting alcohol intake can also support healthy liver function and hormonal balance.

PCOS care at Kokilaben Dhirubhai Ambani Hospital

Living with PCOS may seem daunting, but with the right approach, you can lead a healthy, fulfilling life. By adopting lifestyle changes, staying physically active, and seeking timely medical care, you can manage your symptoms and improve both your physical and emotional wellbeing. Reach out to experienced gynaecologists at our Department of Gynaecology& Obstetrics for a detailed evaluation and care. Please find below the website link for more details: https://www.kokilabenhospital.com/departments/clinicaldepartments/gynaecologyobstetrics.html