9 tips to work on your mental health


We are very concerned about our physical health and receive a lot of advice about it. Advice about healthy and varied food, sports and a good night’s rest are usually focused on our physical health. Because we want to feel fit, feel tight and full of energy. But our mental health is just as important! What is the difference between physical and mental health and what can you do yourself to stay mentally fit?



What is physical fitness?

The physical vitality is the degree to which you physically have the energy to function in your work and private life. Not every day your body feels equally energetic. Sometimes you seem to be out of breath faster, your muscles don’t feel comfortable and you just want to stay on the couch. Make sure that this does not become a habit. Stay active and exercise, for example.

What is mental fitness?

Your mental fitness influences daily functioning and the state of mind. Mental fitness plays an important role in memory and concentration, but also helps you to cope better with stress. It is not always easy and mental fitness helps you to face setbacks.

The right balance

When you are physically and mentally balanced, you can better deal with setbacks, enjoy what you experience and get the best out of yourself. So it’s about the balance between physical and mental.

9 tips to make you feel mental fit

There are a number of things that you can do yourself to maintain or even improve your mental health.

1. Think positively

What we think has a great influence on how we feel and can thus contribute to your mental health. For example, keep a record of the nice and positive things you experience during a day. Write this down in a booklet before bed. By thinking positively before you go to sleep, you also immediately go more positively into the night. Positive things can be small, such as a nice cup of coffee, a nice sandwich, a nice walk, the sun that shines or a nice conversation with a friend. Try to name at least 5 positive things every night and note how you feel at the beginning. After 30 days, you look back and note how you feel. Do you already notice the change?

2. Do something new every week

Your brain needs stimuli to stay young. For example, go by train if you normally go by car. Or visit a museum, a concert or another city. By stepping out of your normal environment, your brain receives new stimuli and is challenged. This ensures that your brain functions better and can process new information faster.

3. Do fun things

It sounds obvious, but sometimes we forget to free up time for things we like. This can be anything, such as reading, going to the cinema, taking a bath, going to the beach, yoga, etc. Schedule this and make sure you do not make any other arrangements on the days/times that you have time for yourself planned. Find out from yourself which things give you energy and which things cost you energy. You can keep things that cost your energy to the minimum as much as possible and in this way, you pay more attention to things that make you happy.

4. Stop worrying

This is easier said than done, but worrying does not help anyone. It is negative thinking and not good for your mental health. Moreover, you cannot usually do anything about the situation you are thinking about, so let it go and try to think of something else. More living in the now can also help. By being less busy with things that have been or will come, you will find that you are actually quite happy at the present moment. So if you are cooking, sitting on the couch or exercising, do you really have something to worry about at that moment or can you enjoy the present moment with full awareness?

5. Go puzzling

Making a puzzle is good training for the brain. This is because you actively stimulate your brain to complete the puzzle. It does not matter whether it is a normal puzzle, a crossword puzzle or sudoku. With all kinds of puzzles, you challenge your brain, which has a good influence on memory.

6. Take a walk or work out

Movement is good for the brain. By walking the activity in the hippocampus (a certain brain area) increases. This brain area plays an important role in learning and remembering. By walking you can, therefore, maintain your memory.

7. Eat enough omega 3 fatty acids

The essential omega 3 fatty acid DHA is an important building block of the brain and is good for brain function, with a daily amount of at least 250 mg. By adding fatty fish such as salmon or herring to the menu at least once a week, you can achieve this amount. Are you unable to eat fish every week? Then you can also opt for a nutritional supplement such as Flinndal Omega-3 Forte as a supplement to the diet.

8. Learn something new

When we are young we go to school. We can then choose to study or work, but in the end, we often stop learning. That’s a shame because learning new things works very satisfactorily and is good for your brain. For example, research shows that learning a new language showed remarkable growth in the brain.

9. Moderate with alcohol

Everyone knows that alcohol is not good for our brains. It has a narcotic effect and has a negative influence on various parts of our brain such as the frontal cortex (front part of the brain) and the hippocampus (for learning and remembering). Of course, every now and then glass is no problem, but if you are a solid drinker then it is wise to moderate.

Nutrients are important

Just as with many processes in the body, nutrients influence physical and mental health. The mineral zinc is good for memory, concentration and problem-solving. It keeps the mind clear with mental effort. B vitamins play a major role in the body’s energy management. And magnesium also contributes to a good mental balance and helps with fatigue.