A healthy mind in a healthy body:6 easy habits to have.


A famous Latin says, “Mens sana in corpore sano,” which means that only a healthy mind can go through a healthy body. Other than Latin, Greek also supports this idea of having a sound mind while having a sound body.  So the idea of having a sound and healthy mind is inseparable from a healthy body.

In today’s world, there are multiple and challenging psychological diseases like depression, bipolar disorder, Schizophrenia, etc. According to World Health Organization, around 264 million people worldwide suffer from depression (most of them are females). So, everyone single person must find ways to have a healthy and positive mind.  A healthy mind is a creating mind. More mental work is done through it. A negative and stressed mind cannot work efficiently and effectively.

 With a healthy body, one can have a positive and peaceful mind. How?

When a person’s body is fit and healthy, the level of endorphins increases in the body.  These endorphins are a chemical that makes us feel good and cheerful.  So, the negative energies of the mind reduce.

What habits can have a positive impact not only on our bodies but also on our minds?

Let’s see such habits one by one.

1.   Having a natural and well-balanced diet

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Having natural food means food that is near to nature (raw and unprocessed. A diet that is high in sugar or having processed food daily will negatively impact our body. So, it will eventually affect our minds.

A person should have a well-balanced diet, which is also close to nature(raw form). Similarly, the amount of sugar or salt should be moderate. (Not too high or not too low) This habit will lead to positive effects on his/her body and mind as well. Such a person can have more concentration on work. Many studies also support this idea of having a well-balanced diet to reduce depression.

2.   Be hydrated

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Not just solids, a person should take importance to liquids as well.  A person should take enough liquids throughout his/her day to remain active and fit. Being hydrated is also important for mental health as dehydration can give rise to negative effects both on the body and mind. For anxiety management, drinking water in proper quantity is advised by a psychologist. This action can result in relax feelings in the mind.

However, water intake must be in adequate proportions. Too much water inker can create problems. According to The U.S. National Academies of Sciences, Engineering, and Medicine, the normal range for liquid intake per day is 3.7 liters for men and 2.7 liters for women.

3.   Have a regular exercise

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Most people are only aware of the physical benefits (lesser risk of diabetes, lower blood pressure, greater energy, etc.) of regular exercise. However, there are countless benefits of exercise on your mind. It reduces stress levels, increases the self-confidence and performance of the brain.

A regular exercise with 30 minutes is recommended to be done five days a week. When a person is active physically, this will provide oxygen to his/her brain. So, the memory of a person also improves with regular exercise. This habit will release brain chemicals that will further increase the focus and concentration of a person.

So, everyone should have a daily physical activity plan to follow.

4.   Having enough Sleep

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Proper sleep patterns and sleep duration are essential for a sound body and mind. For various age groups, the requirements of sleep hours are different. However, the average hours of sleep required by a person are 8 hours.

A person who is having a poor sleep pattern will eventually have a lower immune function. This will further result in a greater risk of having various diseases like high blood pressure, diabetes, obesity, etc. Not just physical diseases, mental problems can be raised by insufficient sleep routine. Poor sleep patterns and inadequate sleep hours both affect the brain’s functioning and can result in stress and anxiety.

So, make sure you are having enough sleep throughout your day.

5.   Meditation

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Meditation is a practice that is thousands of years old. The basic aim of it is to relax your body and mind. Now science also admits its importance and benefits. With meditation, a person can have a deep state of contentment and relaxation.

Not just mental health, there are various benefits of it during illness. Meditation helps manage various diseases like heart disease, asthma, cancer, high blood pressure, severe headaches, etc.

So, by meditating daily, everyone can have a stress free. You can adapt it to your daily routine activities. However, you can learn to meditate only over time. So, don’t stress about mediating in the right way from the very first beginning.  There are also mediation centers that help people in mediating effectively. You can join one if you are finding It difficult to concentrate in meditation.

Few minutes of meditation in a day are quite enough to make your mind calm and serene.

6.   Outside time

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Everyone should spend some part of his/her day time outside to get some fresh air. Having a sunbath is also important for the body and mind. It gives Vitamin D to the body as our skin produced it when exposed to the sunlight for a time period of 15 to 20 minutes. . A person with vitamin D deficiency will feel fatigued, muscles cramps, and mood swings like depression.

Vitamin D is essential for the mind also as it affects the development and working of our brain. It lessens the stress level also make your mind relax and cheerful.

If you spent some time with nature and in sunlight to impact your mind and body positively.

All these easy to adopt habits make a man successful in achieving a healthy mind in a healthy body. As good and healthy habits pave the path to a bright future. One must admit and realize the importance of such small habits that could save us from mental and physical problems in the future.

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Aniqa Yaqoob

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