WORLD MENTAL HEALTH DAY

OCTOBER 10, 2022

 

    World Mental Health Day is celebrated on 10th October every year. The objective of world Mental Health Day is to raise Awareness of Mental Health issues around the world and to mobilize efforts in support of Mental Health. World Mental Health Day is celebrated on different theme every year. This year theme is " Make Mental Health and Well- being for all a global priority"

     After the covid-19 pandemic an estimated 8 people in one  globally where living with a mental disorder, at the same time the services and skills for mental health remind short supply and fall for what is needed especially in low and middle-income countries. The covid-19 created a Global crisis for mental health short and long term  and undermining the mental health of millions of people. The rise in both anxiety and depressive disorder are more than 25% during the first year of pandemic. The mental health services have been severely disrupted and the treatment gap for mental health condition has widened.

     we must strengthen the mental Healthcare so that the full spectrum of Mental Health needs and needs to  match  community-based  network of accessible ,affordable and Quality Services and supports. 

    Depression is one of the leading causes of disability. Suicide is the fourth leading cause of death among 25 -49 year old people. With severe mental health condition people die prematurely as much as two decade early due to preventable Physical condition.

     people with mental health condition of experience severe Human Rights violations, discrimination and stigma. The  mental health condition can be effectively treated at a relatively low cost at the gap between people needing care and those with access to care remains substantial.

  Ways to keep positive mental health 

 1.Social connection-  especially face to face - Human is a social animal. when the people is having social connection will help to beat the stress and  the mood improves when the time spent with loved ones which keeps the brain healthy.

2. Stay Active: Staying active is good for the brain as it is for the body. Regular exercise or activity can have a major impact on mental and emotional health. staying active will help to relieve stress ,improve memory and helps to sleep better.

3. Talk to someone:  If you have some concerns, stress by sharing this with someone who cares is one of the most effective ways to come out of the stress.

4. Listen to your senses : Respond to the sensory inputs differently. so experiment to find what works best for you. It can be listening to songs or playing with a stress ball.

5. Take up relaxation practice : Yoga, mindfulness, meditation and deep breathing can help to reduce overall levels of stress.

6. Make a leisure: Always being too busy  makes people feel stress. Leisure time is a necessity for emotional and mental health. Take some time to relax, contemplate and pay attention to the positive things. 

7. Eat Brain healthy diet -  Food supports mood include fatty fish rich in Omega 3 fatty acid, nuts and seeds. pulses and legumes, green leafy vegetables and fresh fruits and vegetables. 

8. Sleep Better: Sleep matters more than anything. sleep is body and mind best way to rest. To sleep better take a break from the stimulation of screen like -TV, phones, tablets and computers in the hours before bedtime.  Consider reading or listening to music instead.

9. Find purpose and meaning :This is different for everyone but  finding purpose of the day is a big factor to good mental health. The ways to find purpose and meanings are spend time of work that is useful, invest in relationship and spend quality time with the people who matters you lot. volunteer which can help to enrich the life and make a care for other which can be as rewarding and meaningful as it is challenging. Think of one good deed or  gesture to do each day.

10. Get help if you need it:  Most of the people will not get help or  ask for help when they feel stressed, which  leads to depression and other mental disorders. so when there is a time to get help ask for help, if you need support ask from your loved ones. Talk to your loved one or a friend who can understand you better and give solution for your problem.

Food for Mental Health 

    To get to maintain a better mental health 

• Eat more of plant-based foods include more fresh fruits and vegetables 
• Berries like strawberry, Blueberry gooseberry, and  raspberry .
• Include green leafy vegetables 
• Include Omega 3 fatty acid rich fish like salmon, tuna, sardine and herring.
• Coffee - the caffeine found in coffee helps to increase alertness and helps to improve mood which boosts the production of dopamine and sharpen the concentration.
• Turmeric  contains antioxidants and anti-inflammatory properties which improves memory and eases the brain pressure and  helps the new brain cells to grow.
• Nuts and Seeds which are rich in Iron, zinc and copper helps to reduce depression and reduces the brain damage which leads to positive mental health.
• Dark chocolate 70% or greater cocoa content which is rich in flavonoids increases the brain health.
• All the vitamin C rich foods like orange, sweet lime,  bell peppers, Guava, kiwi, tomatoes and strawberries protects against the major depressive disorder. 
• Eggs are  good source of several nutrients to brain health including Vitamin B6 and B12 folate and Choline.

FOODS TO AVOID FOR BETTER MENTAL HEALTH

• Sugary beverages
• Processed foods
• Refined carbohydrated
• High fat Diary products
• Candies
• Pastries
• Fried foods
• Packed foods
• Alcohol