Is your head full of thoughts? Are you sleeping badly? Are you not feeling well? There is a good chance that you have the wrong habits when it comes to eating, sleeping and relaxing. Good news: your bad habits can easily be changed into good habits. And that will make you and your mind feel better!
Food: healthy, varied and full of vitamins and fats
A large part of your state of mind is determined by what you eat. Sugars and saturated fats are real culprits. What does make your brain happy? Vitamin B, potassium, omega 3 fatty acids and antioxidants. We will tell you exactly where you can find these substances below.
- Vitamin B: ensures stress reduction and the production of the substance serotonin, which makes you feel happier. You can find vitamin B in chicken, fish, dairy products and whole grain products.
- Potassium: is good for the brain and prevents stress. Avocados contain a lot of potassium, but you can also find the substance in bananas, tomatoes, potatoes and broccoli.
- Omega-3 fatty acids: keep the brain healthy, ensure better memory and can have a preventive effect against depression. The best-known source of omega-3 fatty acids is oily fish, but you can also take the fatty acids as capsules.
- Antioxidants: prevent damage to brain cells and keep you young at heart. You can find antioxidants in blueberries, oranges, green tea and dark chocolate.
Sleep: sufficient hours and according to a fixed pattern
Of course, you already know that sleep is important. And that you feel worse if you have slept less one night. But did you also know that too little sleep can cause reduced brain function and that a lack of sleep can make your memory worse? In short: enough sleep is very good for a fresh brain. Not only do long nights contribute to how you feel, your brain also benefits from structure. You sleep better, more soundly and longer if you go to bed (and get up again) at the same time every day. Try it, it’s worth it!
Relax: Calm your mind
We are all busier than ever. Time to relax? We don’t take it. And relaxing is so important for your mind! By physically taking a step back, you enable your brain to come to rest. By literally sitting or lying still and concentrating on your breathing, for example, you become calmer. You can also relax by reading a book in silence, or doing yoga or meditation. If you relax, your mind will too. And that is a healthy habit.
Repeat: Don’t stop at just one time
You are on the right track if you have mapped out your eating pattern and can make the right choices, sleep enough for a long time and relax enough. Repeating is then the next step. Persevering and not just keeping to one time. That may take some effort, but believe us: these habits are good for your body and really make you feel better.