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 the key foundation 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, busy and over complicated modern life full of interruptions
Many of us have bad MH because of one, many and even serious traumas from childhood or later. In many cases professional therapy would be helpfull.
Brain and psyche can handle traumas much better if the person is leading mentally healthy life. Good MH healing/preventing measures support each other.
Main stress hormones are adrenaline and cortisol. Good mood or ”happiness” 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 super complex of 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 med. addictions) and is seldom a good choise in the long run
The brain need certain nutrients. Starving brain cannot be happy = in good balance either. Feed your brain. See below how.
The brain biochemistry balance is very sensitive. When this balance is disturbed by any reason/s, person is bound to be depressed or have other 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 wellbeing, cross and execute gradually more and more measures.
New 1 -3 List of GOOD MH habits, attitude
1 Manage good sleep to yourself sleep is the most important variable in the MH. Study/execute the ”Happy Sleep Home”-program
1 Have some close social friends you get ”therapeutic impact” when you talk about your serious personal matters too to someone
1 Make choices for good brain health good MH requires also good brain health. See the ”Happy Brain Home” – brain health program
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
1 Learn to be grateful and thankful thanking changes the atmosphere for better in life. Hatered, negative feelings fade away
1 Limit your SOME time Long times in SOME produce depression. Active posting in SOME is better for MH than passive
1 Seek moments of laughter + humour laughter with friends, funny films etc. Genuine joy and laughter is a good healer of MH
1 Have good sauna regurlarly / often Sauna relaxes and produces healthy hormones etc metabolic changes. Cold dips enforce the effect
1 Minimize stressy entertainment improve your mental health by shutting down any stressy entertainment in any media
1 Avoid bad air = polluted area Bad quality air, dim and smoggy sky cause poor physical but also MH
1 Maintain good iron levels Poor Hb and / or s-ferritin (storage iron) levels can cause poor MH, low energy, poor sleep, depression
2 Decrease the interruptions ITC messaging interrupt, after each of them it takes 1-25 min. to get ”back” and concentrate
2 Keep your thyroid glans healthy THS, T4, rT3, T3 hormone imbalance effects on MH. Se, I, Zn, Cu, Mg, vit. D, stress + gut health too
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
2 Do voluntary or charity work helping others brings good mood and more meaning into the life, both improve MH
2 Inhale peacefully through the nose this habit alone along the days takes down stress hormones and blood pressure
2 Have regular sex life have your way for regular sex habits what you feel like needing. This is important to hormone health
2 Have a habit of some hand work some handwork you can do quietly and slowly, like meditating in silence, good impact for MH
2 Meet friends by interacting truthfully meeting friends with warmth usually gives good mood, but serious talk about realities also needed
2 Have relaxing hobbies any hobby where you feel like relaxing improves MH
2 Avoid noice as much as possible noice increases the pulse, keeps the body is in the state of alarm, which increases stress
2 Find spirituality and meaning of life people with spiritual conviction / relationship with God have better mental health on average
2 Spend time outdoors at noon in light quiet nature (even park or beach or quiet street with trees) relaxes in many ways
2 Touch your friends, massage others touching brings up ”happy hormones”. Promote respectful, genuine and peaceful touching culture
2 Avoid stressing dept Take only easily managable loans. Buy rather with money than dept. Consume max as you earn
2 Avoid following stressful news news media produces mainly bad news, decide how much you accept to be manipulated by them
2 Enjoy of your strenghts and skills be pleased what you can do and archive, be happy from all successful actions, also small ones
2 Have a house pet pets take down the stress, studies show. One needs to have time with the pet to make this work
2 Read interesting books books open world of imagination where you can adventure without stress, just positive enthusiasm
3 Get a psychodelic experience such experience with a therapist can be a game changer in your MH
3 Keep order at home / work ”order at the table, order in the brain”. Mess increases stress, for sure
3 Adopt social and compromising life Solution is not to be selfish and strickt but well connected, compromising and active team player
3 Built life smaller when capacity shrinks When we age or get stressed or tired, we need to cut off things to make life manageable easier
Healthy Foods for the Mind
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
1 Eat brain healthy foods these are with high Omega3: fish, nuts, seeds, eggs but also veggies like berries, vegetables, fruit
1 Have good quality protein you need 1-1.5 g of protein / 1 kg of lean weight for good MH
1 Eat lots of fiber we get 10-15 g, but need 50 – 100. Gut bacteria makes ”happy hormone”serotonin from fibre
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”
2 Prepare fish/ protein in low temp. 120 C or lower in cooking keeps protein and Omega fats sound, nor produce cancer chemicals
2 Use glass-, stone china kitchen ware remove plastics from the kitchen. Plastics releases molecules with bad impact on our hormones
2 Keep slim over weight, high blood sugar and obesity increases mental problems seriously and strongly
2 Excercise intermitted fasting streching time between meals (dinner – > breakfast ) over 13, up to 16 hours is good MH
2 Use medical mushrooms regurlarly some medical mushrooms have good MH impacts, study the subject
2 Eat probiotics often suer grout, natural yoghurt, natto etc. Have lots of MH improving properties through gut microbiome
2 Adopt ketogenic diet low carbs with lots of good fats, vegetables and fibre keeps the blood sugar steady, good for MH
Supplements, Medical Plants
2 Use good Peace of Mind – spices hyssop, ginger,caraway, lavender, pepper, organo, tarragon,saffron, sage, celery, lemon balm
2 More good MH spices lemon grass, vanilla.
2 vitamin D essential for healthy mind vit. D shortage is so common in mental health problems
2 Use good Brain health spices/ herbs Ashwagandha, Cannabis sativa, turmeric, lemon balm, ginger, hyssop, olive, capsicum, rosemary
2 Use healthy mind medical herbs together about 30 of them. Hypericum perforatum may be the strongest. Pick yourself.
3 Take brain healthy supplements there are number of brain health nutrients, often short in normal diet. See ”Happy Brain Home”
3 Omega 3 this essential fat is in the fish and seafood, small come from proteins +cold pressed vegetable oils
3 Taking memory important vit. B´s B12 1 mg, B6 20 mg, B9 = folic acid help you to avoid memory degeneration after 40 years of age
Excercises / moving
1 Build your muscles for hormones the older you are, the more important for your MH is a good muscle mass in the body
2 Walk in the forest /nature out doors walk anywhere outdoors, rather in quiet natural forest with varying landscapes
2 Walk stairs walk 2 stairs at the time, this is efficient, grows muscles and is a fast way to excercise
2 Dancing is excellent, dancing stimulates your brain, body, hormones and emotions on many levels, super MH remedy
2 Learn to do cold exposure cold dipping between the sauna heat sessions is very good good stimulation and relaxation
2 Have a habit of gardening gardeners live longer and happier. Grow herbs that are good for MH
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
2 Walk with the pet your dog can take you out to move
2 Have regular sex life Sex is know to do good for the mental health, use helping means to activate this method
2 Learn moving lifestyle excercise is very important and usefull for good MH
3 Have massage regurarly 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 Avoid sugar eat max 20 g a day, better no added sugar at all, high sugar in very bad for MH
1 Avoid bad fats omega6 fats (normal restaurant oils) cause inflammation in gut + depression + weight gain
1 Avoid drugs and heavy drinking all narcotics and lots/ regular alcohol worsen sleep and mental health, radically
1 Avoid excessive low of information modern life contains inumerous channels to drown you with info, what you need to control sharply
1 Minimize your chemical contacts chemicals and mixed exposure of them, even through skin in cosmetics, is risk for MH
1 Refuse to be manipulated your family member, boss, friend, SOME community etc. may influence you indirectly, refuse to obey
1 Stay away from psychopaths psychopaths don´t ”learn”, have no sympathy, do not care about others and make most unhappy
1 Stay off from bad, negative people first learn to spot them, then keep distance who ever they are
1 Too low cholesterol is a risk to MH total cholesterol 4, and HDL 1 are the lowest good values for MH
2 Avoid hurry constant hurry increases stress for sure. It also catches people in the hurry- like environment
2 Avoid mind harming medication 25 % of all drugs damage mikrobio and many effect negatively on MH
2 Avoid mobile addiction constant interraction by mobile phone surely increse your time to become ”splintered”= stressed
2 Avoid narcotic drugs with narcotic drugs their is little hope or change for good in MH
2 Avoid noisy jobs and environments Noise level directly increses the stress levels which you put up your pulse and blood pressure
2 Avoid polluted water polluted water with bad bacteria in it has been found to proce mental problems
2 Avoid very stressy job or situations too demanding job increses stress and can destroy your MH
2 Avoid working outside working hours have separate phone for job or company. Keep that phone on mute in your free time.
2 Do not get stressed for other people by stressing because others you cannot help but wear down yourself, still be empathetic and help
2 Do not worry about the world there is nothing you can help by worrying
2 Do not worry about your children there is nothing you can help by worrying
3 Don´t allow poor sleeping habits go to bed before 23 and sleep well 7-8 hours is a base for good MH.
3 Don´t be the one who wants to please Pleasing and forgetting your needs increases stress and takes down MH
3 Don´t consume trash entertainment this stimulates nerves in late night +destroys your sleep and peace of mind. Have self discipipline
3 Minimize bluetooth /microwave all day exposure is bad, esp. for children, use cables, minize time, sleep with phone in flight mode
