Mental health is an increasingly relevant issue in today's society. Stress, anxiety, depression and other emotional disorders are becoming more common in the modern world. Therefore, it is important to adopt healthy habits to take care of mental health and prevent these problems.

What is mental health?

Mental health is the state of emotional, psychological and social well-being of a person. It refers to the way a person thinks, feels and acts, as well as how he relates to others and his environment.

Having good mental health means being able to handle life's challenges and stressful situations effectively, having healthy and fulfilling relationships with others, and feeling happy and satisfied with life in general.

Maintaining good mental health is essential for general well-being and can affect many areas of life, from physical health to academic, social and work performance.

What habits help improve mental health?

Get enough sleep

Sleep is essential for mental well-being. Lack of sleep can have a negative impact on mood, concentration, and the ability to manage stress. Getting enough sleep and having a regular sleep schedule is essential for good mental health.

The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep a night. To sleep better, it's important to have a bedtime routine that includes unplugging from electronic devices, having a quiet, dark environment, and maintaining a cool temperature.

Do exercise

Regular exercise can help reduce stress and anxiety levels, as well as improve mood and self-esteem. Exercise can also be beneficial for physical health, which can in turn improve mental health.

The World Health Organization recommends that adults get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. This can include walking, running, swimming, playing sports, or any other physical activity you enjoy.

If you're not used to exercising, it's important to start gradually and increase the intensity and duration over time. Exercise can also be a social activity, which can be beneficial for mental health.

Healthy nutrition

A balanced diet can improve mental and physical health. It is important to include a variety of nutritious foods and avoid processed and high-sugar foods.

A healthy diet should include fruits, vegetables, lean protein, complex carbohydrates, and healthy fats. Healthy fats are found in foods like avocados, olive oil, and nuts.

In addition, it is important to limit the consumption of alcohol and caffeine. Alcohol and caffeine can negatively affect sleep and mood.

Practice meditation or mindfulness

Meditation and mindfulness can be powerful tools for improving mental health. Meditation can help reduce stress, anxiety, and depression, and increase feelings of well-being.

Meditation involves focusing attention on the present and can be an individual or group practice. Mindfulness focuses on being aware of thoughts and emotions without judging them. Both practices can be beneficial for mental health.

Meditation and mindfulness can be practiced anytime, anywhere.

A short meditation of a few minutes can be done in the morning or before bed to help start or end the day calmly. There are also meditation apps available online that can be helpful for beginners.

Have time for leisure and relaxation

Leisure time and relaxation are important for maintaining good mental health. It's important to find activities you enjoy, such as reading a book, watching a movie, doing crafts, playing a sport, or any other activity that helps you unwind and reduce stress.

It is also important to establish clear boundaries between work and leisure time. It's easy to feel overwhelmed by work and always connected to electronic devices. It is important to have time to disconnect and relax.

Maintain healthy social relationships

Social relationships are important for mental health. Having healthy social connections can help reduce stress and anxiety, as well as improve self-esteem and a sense of well-being.

It is important to maintain healthy social relationships, including friends, family, and colleagues. Social media can also be a way to maintain social connections, but it's important to set boundaries and not rely solely on social media for social connection.

Ask for help when needed

Asking for help when you need it is an important part of taking care of your mental health. If you're feeling overwhelmed by stress, anxiety, or depression, it's important to talk to a mental health professional.

A mental health professional can offer tools and techniques to help manage stress, anxiety, and depression. They can also be a source of support and help in establishing long-term goals and treatment plans.

Tips to improve mental health if:

You work from home

Remote work has increased in popularity in the past year, leading to increased isolation and a lack of social interaction. To counteract this, it is important to have regular hours and maintain a healthy work environment. This can include taking regular breaks, setting up a comfortable work space, and maintaining regular communication with coworkers.

You are a student

Students also face unique mental health challenges. It is important to establish a daily routine, take regular breaks, and have a comfortable and quiet study place. In addition, it is important to seek support if necessary, either through friends, family, or the mental health services offered by the educational institution.

You are an old person

Loneliness and isolation can be especially challenging for older people. To maintain good mental health, it's important to foster social connections, even if it's through virtual means, exercise regularly, and maintain an overall healthy lifestyle.

You have a disability

People with disabilities may face additional physical and mental challenges. It's important to focus on your abilities and strengths, not just your limitations. In addition, it is important to seek support and resources to meet individual needs.

The key to improving mental health is to identify the specific challenges and address them effectively. Healthy habits are essential, but it is also important to be proactive and ask for help if necessary.

If you are thinking of eating a healthier and more balanced diet, then you should look for foods that cannot be missing in your pantry. Thanks to a balanced diet our health can improve greatly since we can reduce cardiovascular diseases, protect bone health and improve our immune system.

We also want to give you some tips to get the most out of these foods and thus provide more nutrients to your body:

• Opt for fresh and unprocessed foods
• Eat fruits and vegetables raw, don't forget to disinfect them before eating them.
• Cook legumes (chickpeas and beans) with meat and vegetables to take advantage of all the benefits.
• Steam or cook vegetables with little water. Use the leftover liquid to make soups

Remember that, to achieve a correct diet, it is recommended to include at least one food from each of the food groups in each main meal. These are: preferably whole grain cereals, legumes and foods of animal origin, as well as fruits and vegetables.

Below we leave you the essential foods in a healthy diet.

Avocado

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It is a fruit very rich in healthy fats, monounsaturated. It helps to keep the skin young and regulates the cholesterol level. It provides potassium, a mineral that activates the elimination of toxins, and vitamins E and C.

Beans

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Beans are rich in vegetable protein, fiber, B vitamins, iron, folic acid, calcium, potassium, phosphorus and zinc. Most beans are also low in fat. Legumes are similar to meat in nutrients, but with lower iron levels and no animal fats.

Salmon

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This fish contains significant amounts of Omega 3 and vitamins. Its intake can help reduce cholesterol levels as well as the risk of arrhythmia.

Oat

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It is a good source of fiber and has a low glycemic index, which means that blood sugar levels rise moderately and slowly after taking it. So you feel with a full stomach for longer.

Tomato

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One of the qualities of this vegetable is that it has a large amount of water, as well as being a source of important minerals and vitamins that have been characterized by their contribution to diuretic power and therefore, its regular consumption can help cleanse the blood.

Fruits of the forest

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In this group we have blackberries, raspberries, blueberries and currants. All four are among the foods richest in antioxidants and have the property of making collagen, the protein that helps keep skin smooth and young.

Nuts

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They contain protein, healthy fats, fiber and anti-inflammatory polyphenols, but above all, omega 6 and omega 3 fatty acids. They control blood pressure, guarantee greater cardiovascular health and better cholesterol levels.

Olive oil

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Olive oil is one of the healthiest we can find. The main fatty acid in this plant-based product is oleic. From it we obtain omega 3 and substances such as carotenes or sterols. Olive oil is an unsaturated fat.

Green Tea

Green tea is a valuable source of flavonoids and has an antioxidant effect. Flavonoids are a diverse group of phytonutrients. This drink contains caffeine, but the effect is less, more gradual, and lasts longer.

Chickpeas

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Its fats are monounsaturated and polyunsaturated, which is healthy for the heart. It also provides a high protein level and is rich in potassium, phosphorus and folic acid.

Garlic

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It has sulfur components that help purify the cellular system, to strengthen joints and connective tissues and optimize the elasticity of blood vessels. It provides antioxidants, such as manganese, vitamin C and selenium, powerful reducers of inflammation.

Green leaves

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Among them are spinach, chard and arugula. They are full of vitamins, minerals and phytonutrients. Phytonutrients are positive for cell function and communication and ensure that enzymatic reactions happen when they should. They help to have a strong immune system.

What other foods would you include on the list? Are any of these foods common in your daily diet? Tell us, leave your opinion in the comments.

It is well known that exercising helps to have a healthy life and also helps prevent health problems, increases strength, increases energy and on the other hand reduces stress levels in people.

What benefits do I get from exercising?

• Reduces the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity.
• It keeps the joints, tendons and ligaments flexible, this allows for greater agility and decreases the chances of falling.
• Reduces certain effects of aging, especially the discomfort of osteoarthritis.
• Contributes to mental well-being and helps treat depression.
• Help relieve stress and anxiety.
• Increase energy and stamina.
• Improve sleep.
• Help maintain a normal weight by speeding up your metabolism.

How much exercise do I need to do?

A desirable goal is to exercise 5 times a week for at least 30 minutes each time.

In case you have time without having done physical activities, it is advisable to start gradually. Start by exercising 2-3 times a week for 20 minutes each time.

As you feel more comfortable, you can increase the times per week as well as the intensity.

What exercise is right for me?

• If your body does not build muscle then it is advisable to perform weight-bearing exercises such as squats, push-ups, lunges and yoga. Also those high intensity aerobics with intervals, such as running and spinning. 
• If your shoulders are wide you should focus on toning the lower part in order to achieve a proportionate body. A good exercise would be jumping rope.
• On the contrary, if your body accumulates fat in the abdomen, the ideal thing would be to do strength and cardio exercises.

Dance

The calories burned depend on the type of dance:

• Zumba: 500 to 800 calories per hour
• Flamenco: 150 to 350 calories per hour
• Sauce: 250 to 400 calories per hour
• Reggaeton: 190 to 300 calories per hour
• Ballet: 400 to 500 calories per hour
• Belly dance: 150 to 300 calories per hour
• African dance: 450 to 600 calories per hour

Run

With this cardiovascular activity you can burn between 600 and 650 calories for every 30 minutes, depending on the speed at which you do it. The ideal is a kilometer you run in five minutes.

Aerobics

If you do about an hour of exercise you will lose about 400 calories. In addition, this discipline helps you gain flexibility and tone all the muscles of the body.

Bicycle

You will burn about 500 calories in an hour riding a bicycle, in addition to being an ecological means of transport.

Basketball

You will lose up to 350 calories in a match. Constant movements allow you to improve cardiovascular health and flexibility of the body.

Tenis

With half an hour of play you will lose up to 488 calories.

Climb

Climbing will allow you to get rid of up to 400 calories in half an hour of exercise. On the other hand, you will gain endurance, strength and flexibility.

Jump the rope

It is a highly dynamic exercise that will help you lose about 500 calories.

Boxing

Half an hour of boxing can make you burn 300 calories, but it will also help you strengthen and increase the resistance of your muscles and your heart.

Swimming

Swimming you can lose between 300 and 450 calories, depending on the intensity and speed. It is also considered by many as the perfect sport since you work practically all parts of the body.

Which of these sports do you practice? Do you think we missed any sport on this list? Leave your opinion in the comments.

Ginger is a perennial root native to Asia that has been cultivated and used as a spice and traditional medicine for centuries. Known for its spicy and tart flavor, ginger has become increasingly popular around the world and is used in a wide variety of dishes, from Asian foods to drinks and desserts.

In addition to its culinary use, ginger has also been shown to have medicinal properties. For example, it has been found to help relieve stomach pain and nausea, as well as reduce inflammation and joint pain. It has also been suggested that it may have a positive effect on cardiovascular health and the prevention of chronic diseases such as diabetes and Alzheimer's disease.

However, it is important to note that research on the benefits and medicinal properties of ginger is still limited, and more research is needed to fully understand its health effects. Additionally, ginger may interact with certain medications, so it's important to speak with a health professional before adding it to a diet or using it as a treatment.

We will show you the best way to prepare ginger as a drink and the benefits it can bring you if you add it to your daily diet. This plant is rich in natural health-promoting chemicals and originates from Southeast Asia.

How to prepare ginger tea?

You can also add other healthy ingredients to this recipe such as lemon, cinnamon or mint, it will help you have an extra healthy and delicious drink.

Follow these steps to prepare the ginger drink:

• Wash the ginger well
• Grate at least half a teaspoon of the ginger
• Bring 4 cups of water to a boil
• Add the grated ginger when the water comes to a boil
• Remove the water from the heat and let stand for 10 minutes.
• Use a strainer to remove the ginger bits
• Let cool completely and sweeten with honey or sugar substitute if desired.

What benefits does ginger tea have?

Anti-inflammatory

It has been found in different studies that ginger could help reduce allergic reactions in which inflammation plays a role. It has also been shown to help relieve muscle pain.

Antioxidant

Among the benefits of ginger is the prevention of chronic and neurodegenerative diseases such as Parkinson's or Alzheimer's, cancer and diabetes.

Against nausea and poor digestion

Ginger may help alleviate discomfort caused by indigestion, such as vomiting and nausea, although it is not known for sure how effective it is.

Blood sugar control

Research shows that in people with diabetes, ginger can improve fasting blood sugar control, as long as it is supplemented by a healthy lifestyle.

Cholesterol control

A study in mice consuming a high-fat diet found that ginger could lower heart disease markers such as LDL cholesterol and triglycerides.

Satiety and weight control

According to a study it was found that men who drank water or ginger tea after eating felt fuller for longer. In another study, ginger was found to be able to suppress obesity in rats on high-fat diets.

Delay aging

Ginger contains phytochemicals such as flavonoids, tannins, gingerol, shogaol, and paradols, compounds that help slow down the cell aging process and fight free radicals.

What precautions should I take when drinking ginger tea?

Ginger can negatively interact with some medications, so you should always ask your doctor before taking it, especially if you have diabetes, heart disease, or kidney problems.

Among the effects that taking ginger in excess can cause are heartburn, gas, stomach pain and burning in the mouth. The ideal is not to consume more than 4 grams of ginger a day.

Exercising is a great way not only to maintain physical health but also mental health, as it helps us relax and get rid of stress, as well as improving memory, our quality of sleep and helps us to have a better state of mind. .

Unfortunately, not all people love being locked up in a gym lifting weights or running on a machine without getting anywhere, this can get boring and that is why they give up doing any exercise. It is also possible that sports are not their thing and that is why they do not practice things as popular as soccer, tennis or basketball.

Fortunately, there is an area of sports called outdoor that allows us to have all the benefits of exercising and more.

What are outdoor sports?

Outdoor sports, or also called outdoor sports, are those sports or activities of a physical nature that are practiced in direct contact with nature. Some of these sports can test our physical and mental abilities, but everything will depend on the level of difficulty you choose when doing them.

What are the most popular outdoor sports?

There are many sports that can be practiced outdoors but we will explain a little about the most popular outdoor sports.

Running

This physical activity is probably one of the oldest in the world, defining it is as easy as saying it is going for a run outdoors. Although there are variants depending on the terrain or the place where it is done, for example trail running.

Trail running is going for a run but in natural areas, that is, like mountains or roads that have rugged relief and unevenness. In trail running the terrain is constantly changing. It runs on trails, stones, mud, grass and even through snow

In order to carry out a good race outdoors, it is necessary to be in good physical health, since some of the constant injuries that can appear from practicing it are knee or muscle discomfort.

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Hiking

Hiking is the physical activity of going for a walk on marked trails and paths, generally in the mountains or in rural areas. The difficulty of this outdoor exercise depends on the routes taken. It is a mixture of sports and tourist activity, which takes place mainly in natural environments.

Hiking is a non-competitive activity, this means that its purpose is not to compete against time or against other participants. On the contrary, it is a perfect activity to take it easy, enjoy in company, share great moments and experiences, and disconnect from the routine.

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Mountaineering

Mountaineering is the sport of walking and excursions through the mountains, making ascents and descents in them. Although it can be confused with hiking, there are several differences between these two outdoor sports, the main one is that mountaineering takes place in high mountain areas, so its difficulty is greater than that of hiking.

Mountaineering encompasses multiple activities such as:

• Hiking
• Trekking
• Winter mountaineering
• Mountaineering, Andinism and Himalayism
• Climbing, classic, sport and ice
• Mountain races
• Mountain bike routes
• Canyoning
• Ski touring

To carry out this activity it is advisable to do it with someone who knows about the subject and learn technical aspects to avoid accidents.

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Mountain biking

Mountain biking is a type of competitive sport carried out on natural circuits through forests and mountains on narrow paths and with steep slopes. It is also called mountain biking and BTT. It is considered a risk sport that covers a multitude of specialties.

Mountain biking can be practiced individually, but it is recommended to do it in a group since going out on such complicated roads is risky and in an emergency it is best to have someone around you who can help you.

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Surfing

Surfing is a water sport, which is carried out outdoors, in which the aim is to move standing on a board along a wave of the sea. During the tour you can do different maneuvers along the wall of the wave. It is vitally important to be able to maintain balance while moving.

There are several types of surfing apart from the conventional one, some of the best known are:

• Windsurfing. In this variant of surfing, movement in the water is carried out using the board and a sail. In addition to maintaining your balance, you must be aware of the wind at all times to avoid dangerous situations.
• Kitesurfing. The displacement is due to the fact that our table is driven by a kite or kite. Thanks to this you can perform different turns, and even surf the waves, and perform pirouettes through the air. 
• Paddle surfing. We must go standing on a board with an oar, which is used to slide due to the impulse it provides.
• Bodyboard. It is practiced sliding on a board in shallow water, with a board that is shorter and more flexible than a normal surf board.

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Rafting

Rafting is the English term for the descent of rivers. This outdoor sport consists of descending the rivers in the direction of the current with a raft. The occupants aim to steer the raft by using the oars to avoid obstacles that may be encountered during the descent. This activity can be done in groups, individually or in pairs.

To practice Rafting it is necessary to know the areas intended for it. It cannot be practiced anywhere, there are areas of rivers enabled for its descent, safely and in relation to the degree of knowledge and practice that one has.

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Snorkeling

Snorkeling or snorkeling consists of moving along the surface of the water, with suitable material: a pair of fins, a mask and a tube; and observe the seabed. In addition, it is a sport that is also characterized by being able to breathe continuously through the tube that remains on the surface. This practice is also known as tubing.

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Dive

Diving, also known as scuba diving or scuba diving, consists of submerging in the water, be it in a lake, the sea or a river and thus being able to observe what surrounds us under this underwater environment.

There are two types of diving:

• Recreational diving. Its purpose is recreation and enjoyment. It can be practiced in two ways, through free diving or apnea, which is the descent to the depth of the sea with free lung, and autonomous or scuba diving, through which the diver uses a bottle with compressed air. Recreational diving is generally limited to 20-40 meters depth.
• Professional diving. It is considered professional due to the training, studies and licenses that the diver has. It is determined that the use of air rebreathers, also called "recycled respiratory assistance devices" is within this category, due to the risk and the level of preparation required by the diver who uses them. You can descend to depths of more than 100 m.

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Benefits of doing outdoor sports

Performing this type of exercise can bring many benefits such as:

• Improves overall fitness
• Improvement of the cardiovascular system
• Relieve the stress
• Reduces anxiety
• Improved self esteem
• Prevents cognitive diseases
• Improves the immune system
• Strengthens the bones
• Improves coordination and balance skills
• Helps to rest better
• Allows you to meet people
• Connects you with nature and promotes respect for it

What is your favorite outdoor sport? Do you think we did not mention something important? Leave your opinion in the comments.