7 tips to protect and improve our mental health

From managing the light in your sleeping environment at night to trying mindfulness activities like yoga and gardening, and discovering the joy of missing out, here are seven tips backed by scientific research to strengthen our brain health and increase our emotional resilience.

1. SLEEP WITH AN EYE MASK

One of the most important points for your mental health is a good night's sleep. For quality sleep, it is essential that the environment is dark. Your bedroom is likely not as dark as it should be. Even if your eyes are closed, light can enter from the television or the hallway, which can negatively affect our health and mental sharpness the next day.

The negative effects of exposure to light at night on health are enormous. Research shows that even low light while sleeping (like a hallway lamp) can create surprisingly deep physiological effects, increase heart rate, shorten important sleep stages, and increase insulin resistance.

In older adults, exposure to light at night increases rates of obesity, diabetes, and hypertension. It affects sleep quality, memory, and attention levels. Fortunately, there is a simple solution: wear an eye mask while sleeping.

2. GREET THE SUN

While yoga has long been associated only with physical flexibility and health, research conducted afterward reveals that better cognitive functions can also be achieved through yoga.

Yoga offers a holistic body-mind practice consisting of four main components: breathing, physical relaxation, mindfulness meditation, and postures. Together, they allow people to reap the benefits and gravitate toward the aspects that appeal to them.

3. PROTECT YOUR HEALTH

Getting sick makes a person feel bad instantly and can affect your brain in the long run.

A new study shows that serious infections, such as the flu, herpes, and respiratory infections, can accelerate brain atrophy and increase the risk of dementia. It also offers clues about the biological drivers of neurodegenerative diseases.

4. KEEP YOUR BLOOD PRESSURE REGULATED

Healthy blood pressure is necessary for a healthy brain.

Research shows that the number of people with hypertension is increasing. This is one of the most common and preventable risk factors for the development of dementia. Hypertension makes it difficult for oxygen and nutrients to reach the brain and prevents it from flushing out brain waste.

5. ENJOY THE JOY OF MISSING OUT

You think your friends are having fun without you.

For many people, this information leads to a feeling of FOMO (fear of missing out). However, you need to realize that missing out is not something to be feared, but rather something to be enjoyed.

Instead of fearing missing out on things, you can enjoy missing out, take time for yourself, and find peace.

6. CONNECT WITH NATURE BY TENDING TO PLANTS

Are you looking for a simple change that will improve your physical, mental, and emotional health? Try tending to plants.

Research shows that gardening has a positive effect on mental health and can even lead to healthy behavioral changes.

7. HELP SOMEONE

If you want to increase your happiness and well-being, spend your money, time, or energy on others as well.

Research shows that helping others is beneficial for both the recipient and the giver.

Because helping feels good, it can encourage more helping and increase your overall well-being.