Maintaining close relationships with family and friends may improve one’s mental well-being. People who are depressed are more likely to be in low-quality relationships, for starters. When compared to persons with the highest quality connections, those with the lowest social interactions have more than double the risk of depression. According to Trusted Source study, feeling isolated is linked to a higher likelihood of poor self-rated health and sadness. It’s also linked to a variety of health issues, including headaches, palpitations, and pain in the lower back, neck, or shoulders. Even if you can’t meet up with friends or family in person, set aside time once a week to catch up through phone or video call. Alternatively, simply strike up a conversation with a neighbor when you see them.
Tips & tricks
get healthier
Use whole grains instead of refined grains
It is beneficial to your health to replace processed grains with whole grains. 81 men and postmenopausal women were separated into two groups in a short 2017 study Trusted Source. Half of the participants ate a diet high in whole grains, while the other half ate a diet low in whole grains but high in refined carbohydrates. The whole grain group had a higher resting metabolic rate after 6 weeks (RMR). Your resting metabolic rate (RMR) is the number of calories your body burns while at rest.Consuming more whole grains is linked to a lower risk of diabetes, coronary heart disease, cardiovascular disease, and cancer, according to the 2016 Trusted Source 2020 Trusted Source. Start small by substituting a whole grain for one refined grain per day, such as your breakfast toast or supper pilaf. Experiment with various grains and flavors to see which ones you prefer. Whole grains include the following: oats in their natural statebread and pasta made from whole grains rice, both brown and wild.
Increase your physical activity
If the words “exercise” or “workout” make you uncomfortable, consider this stage as physical activity or simply moving your body. To be healthy, you don’t have to run a marathon or even run at all. You may go for a stroll, ride your bike, learn salsa dancing, practice martial arts, or take an online workout class.
The most important consideration is to select an activity that you find pleasurable. You’ll be more likely to stick with an activity if it’s something you enjoy. The second thing to keep in mind is that you don’t have to start with an extensive workout. Make it a point to exercise for 10 minutes a day, five days a week at the very least. When you’re ready, add another 5 or 10 minutes. If you can’t exercise for 30 minutes five days a week, keep at it until you can.
Manage your stress
An ongoing state of fight-or-flight is induced in the body as a result of chronic stress. As a result, your immune system is put under stress, making you more susceptible to a wide range of illnesses, such as heart disease and diabetes.