| HAPPY MIND HOME | veli-Jussi Jalkanen, preventive health specialist | |||||
| Practical and efficient tool for better mood and mental health, collected and selected by Vessi | ||||||
| -> | Depression or melancholy, ADHD, Parkinson, Alzheimer, dementia, stress, hormonal imbalance, skitsofrenia, addictions etc. disorders bother most | |||||
| -> | MH (mental health) is a key sector of health, that can be easily improved with awereness, conscious and selected lifestyle and prevention choices | |||||
| -> | Nr 1 enemy for MH maybe stress. Heavy, long excessive stress causes poorer MH surely. Stress comes from innumerous mental and physical sources. | |||||
| -> | Our stoneage “hunter – gatherer” – brain and mind have hard job trying to cope with the noicy, bysy and complicated modern life full of interruptions | |||||
| -> | Many of us have bad MH because of one, some or serious traumas from childhood. In many cases professional therapy would be helpfull. | |||||
| -> | Brain and psyche can handle traumas much better if the person is leading healthy life. Good MH healing/preventing measures support each other. | |||||
| -> | Main stress hormones are adrenalin and cortisol. Good mood or “happyness” hormones are oksitosin, serotonin, dobamin and endorfins. | |||||
| -> | In the life of good MH, the proportion of happy hormones is high compared to the the stress hormones. | |||||
| -> | Tho whole body is a complex in interactions. All imbalances in soma effect also into the balans of psyche. Good overall health supports well also MH. | |||||
| -> | The medical treatment of the MH has numerous risks, side effects and short comings (including addiction) and is seldom a good choise in the long run | |||||
| -> | The brain biochemistry balans is very sensitive. When this balance is disturbed by any reason/s, person is bound to be depressed or have MH problems. | |||||
| Use this program patiently with cosideration and grow in better self awareness about your MH. Changes after the start for better may appear soon | ||||||
| INSTRUCTIONS OF USE OF THIS PROGRAM: | Cross existing habits of yours in the column “Now” and then add some in “New”. When you notice | |||||
| Effect | improvement in your mental well beeing, cross and execute gradually more and more measures. | |||||
| Now | New | 1 -3 | List of GOOD MH habits | |||
| 1 | 1 | Manage good sleep to yourself | sleep is the most important variable in the MH. Study/execute the “Happy Sleep Home”-program | |||
| 2 | 1 | Have some close social friends | you get “therapetic impact” when you talk about your serious personal matters too to someone | |||
| 3 | 1 | Make choises for good brain health | good MH requires also good brain health. See the “Happy Brain Home” – brain health program | |||
| 4 | 1 | Have real life too besides working | learn this: work is important but real life is elsewhere. Lead “double life”: work life and private life | |||
| 5 | 1 | Learn to be grateful and thankful | thanking changes the atmosphere for better in life. Hatered, negative feelings fade away | |||
| 6 | 1 | Limit your SOME time | Long times in SOME produce depression. Active posting in SOME is better for MH than passive | |||
| 7 | 1 | Seek moments of laughter + humour | laughter with friends, funny films etc. Genuine joy and laughter is a good healer of MH | |||
| 8 | 1 | Have good sauna regurlarly / often | Sauna relaxes and produces healthy hormones etc metabolic changes. Cold dips enforce the effect | |||
| 9 | 1 | Minimize stressy entertainment | improve your mental health by shutting down any stressy entertainment in any media | |||
| 10 | 1 | Avoid bad air pollution area | Bad quality air, dim and smoggy sky cause poor physical but also MH | |||
| 11 | 1 | Mainatin good iron levels | Poor Hb and / or s-ferritin (storage iron) levels can cause poor MH, low energy, poor sleep, depression | |||
| 12 | 2 | Decrease the interruptions | ITC messaging interrupt, after each of them it takes 1-25 min. to get “back” and concentrate | |||
| 13 | 2 | Keep your thyroid glans healthy | THS, T4, rT3, T3 hormone imbalans effects on MH. Se, I, Zn, Cu, Mg, vit. D, stress + gut health too | |||
| 14 | 2 | Balance your menopause hormones | menopause can be a major risk for your mental health if imbalance is bad. There`re ways to balance it | |||
| 15 | 2 | Do voluntary or charity work | helping others brings good mood and more meaning into the life, both improve MH | |||
| 16 | 2 | Inhale peacefully through the nose | this habit alone along the days takes down stress hormones and blood pressure | |||
| 17 | 2 | Have regular sex life | have your way for regular sex habits what you feel like needing. This is important to hormone health | |||
| 18 | 2 | Have a habit of some hand work | some handwork you can do quietly and slowly, like meditating in silence, good impact for MH | |||
| 19 | 2 | Meet friends by interacting truthfully | meeting friends with warmth ususally gives good mood, but serious talk about realities also needed | |||
| 20 | 2 | Have a relaxing hobby | any hobby where you feel like relaxing improves MH | |||
| 21 | 2 | Avoid noice as much as possible | noice increases the pulse, keeps the body is in the state of alarm, which increases stress | |||
| 22 | 2 | Find spirituality and meaning of life | people with spiritual conviction / relationship with God have better mental health on average | |||
| 23 | 2 | Spend time ourdoors at noon in light | quiet nature (even park or beach or quiet street with trees) relaxes in many ways | |||
| 24 | 2 | Touch your friends, massage others | touching brings up “happy hormones”. Promote respectful, genuine and peaceful touching culture | |||
| 25 | 2 | Avoid stressing dept | Take only easily managable loans. Buy rather with money than dept. Consume max as you earn | |||
| 26 | 2 | Avoid following stressful news | news media produces mainly bad news, decide how much you accept to be manipulated by them | |||
| 27 | 2 | Enjoy of your strenghts and skills | be pleased what you can do and achive, be happy from all seccesful actions, also small ones | |||
| 28 | 2 | Have a house pet | pets take down the stress, studies show. One needs to have time with the pet to make this work | |||
| 29 | 2 | Read interesting books | books open world of imgination where you can adventure without stress, just positive enthusiasm | |||
| 30 | 3 | Get a psychodelic exprience | such experince with a therapist can be a game changer in your MH | |||
| 31 | 3 | Keep order at home / work | “order at the table, order in the brain”. Mess increases stress, for sure | |||
| Healthy Foods for the Mind | ||||||
| 32 | 1 | Limit alcohol to max 1 glass a day | small amount of alcohol relaxes, if you take more, it wrecks your health in many ways | |||
| 33 | 1 | Eat brain healthy foods | these are with high Omega3: fish, nuts, seeds, eggs but also vegies like berries, vegetables, fruit | |||
| 34 | 1 | Have good quality protein | you need 1-1.5 g of protein / 1 kg of lean weight for good MH | |||
| 35 | 1 | Eat lots of fiber | we get 10-15 g, but need 50 – 100. Gut bakteria makes “happy hormone”serotonin from fibre | |||
| 36 | 1 | Eat lots of good fats | 2/3 of brain dry matter is Omega3 fats, you need 2-4 g daily to replace. Look “Happy Brain Home” | |||
| 37 | 2 | Prepare fish/ protein in low temp. | 120 C or lower in cookong keeps protein and Omega fats sound, nor produce cancer chemicals | |||
| 38 | 2 | Use glass-, stone china kitchen ware | remove plastics from the kitchen. Palstics releases molecules with bad impact on our hormones | |||
| 39 | 2 | Keep slim | over weight, high blood sugar and obesity increases mental problems seriously and strongly | |||
| 40 | 2 | Excercise intermitted fasting | steching time between meals (dinner – > brakfast ) over 13, up to 16 hours is good MH | |||
| 41 | 2 | Use medical mushrooms regurlarly | some medical mushrooms have good MH impacts, study the subject | |||
| 42 | 2 | Eat probiotics often | suer grout, natural yoghurt, natto etc. Have lots of MH imprving properties through gut microbiome | |||
| 43 | 2 | Adopt ketogenic diet | low carbs with lots of good fats, vegetables and fibre keeps the blood suger steady, good for MH | |||
| Supplements, Medical Plants | ||||||
| 44 | 2 | Use good Peace of Mind – spices | hyssop, ginger,caraway, lavender, pepper, organo, tarragon,saffron, sage, celery, lemon balm | |||
| 45 | 2 | More good MH spices | lemon grass, vanilla. | |||
| 46 | 2 | Use good Brain health spices/ herbs | Ashwagandha, Cannabis sativa, turmeric, lemon balm, ginger, hyssop, olive, capsicum, rosemary | |||
| 47 | 2 | Use healthy mind medical herbs | together about 30 of them. Hypericum perforatum may be the strongest. Pick yourself. | |||
| 48 | 3 | Take brain healthy supplements | there are number of brain health nutrients, often short in normal diet. See “Happy Brain Home” | |||
| 49 | 3 | Omega 3 | this essential fat is in the fish and seafood, small come from proteins +cold pressed vegetable oils | |||
| 50 | 3 | Taking memory important vit. B´s | B12 1 mg, B6 20 mg, B9 = foolic acid help you to avoid memory degeneration after 40 yars of age | |||
| Excercises / moving | ||||||
| 51 | 1 | Build your muscles for hormones | the older you are, the more important for your MH is a good muscle mass in the body | |||
| 52 | 2 | Walk in the forest /nature, out doors | walk anywhere outdoors, rather in quiet natural forest with varying landscapes | |||
| 53 | 2 | Walk stairs | walk 2 stairs at the time, this is efficient, grows muscles and is a fast way to excercise | |||
| 54 | 2 | Danzing is excellent | danzing stimulates your brain, body, hormones and emotions on many levels, super MH remedy | |||
| 55 | 2 | Learn to do cold exposure | cold dipping between the sauna heat sessions is very good good stimulation and relaxation | |||
| 56 | 2 | Have a habit of gardening | gardeners live longer and happier. Grow herbs that are good for MH | |||
| 57 | 2 | Go to sport with your children | children can make us relax and forget stress, if we truly reserve time for it and be patient | |||
| 58 | 2 | Walk with the pet | your dog can take you out to move | |||
| 59 | 3 | Learn moving lifestyle | excercise is very important and usefull for good MH | |||
| 60 | 3 | Have massage regurlarly | in touching both parties get good hormones, make it a habit and learn yourself to massage too | |||
| NO NO!! Don´t do this, its harmfull for mental health. | ||||||
| 1 | 1 | Avoid sugar | eat max 20 g a day, better no added sugar at all, high sugar in very bad for MH | |||
| 2 | 1 | Minimize bluetooth /microwave | all day exposure is bad, esp. for children, use cables, minize time, sleep with phone in flight mode | |||
| 3 | 1 | Avoid narcotic drugs | with narcotic drugs their is little hope or change for good in MH | |||
| 4 | 2 | Avoid polluted water | polluted water with bad bakteria in it has been found to proce mental problems | |||
| 5 | 2 | Minimize your chemical contacts | chemicals and mixed exposure of them, even through skin in cosmetics, is risk for MH | |||
| 6 | 2 | Too low cholesterol is a risk to MH | total cholesterol 4, and HDL 1 are the lowest good values for MH | |||
| 7 | 2 | Refuse to be manipulated | your family memeber, boss, friend etc. may want to influence to you indirectly, refuse to obey | |||
| 8 | 2 | Do not stress for other people | by stressing for others you cannot help but wear down yourself, still be empathetic and help | |||
| 9 | 2 | Don´t cosume trash entertainment | this stimulates nerves in late night +destroys your sleep and peace of mind. Have self discipipline | |||
| 10 | 2 | Do not worry about the world | there is nothing you can help by worrying | |||
| 11 | 2 | Do not worry about your children | there is nothing you can help by worrying | |||
| 12 | 2 | Stay off from bad, negative people | first learn to spot them, then keep distance who ever they are | |||
| 13 | 2 | Stay away from psychopaths | psychopaths don´t “learn”, have no sympathy, do not care about others and make most unhappy | |||
| 14 | 2 | avoid very stressy job or situations | too demanding job increses stress and can destroy your MH | |||
| 15 | 3 | Don´t allow poor sleeping habits | go to bed before 23 and sleep well 7-8 hours is a base for good MH. | |||
| 16 | 3 | Avoid bad fats | omega6 fats (normal restaurant oils) cause inflammation in gut + depression + weight gain | |||
| 17 | 3 | Avoid mind harming medication | 25 % of all drugs damage mikrobiota and many effect negatively on MH | |||
| 18 | 3 | Avoid grugs and heavy drinking | all narcotics and lots/ regular alcohol worsen sleep and mental health, radically | |||
