Everyone knows that the physical health of a person depends upon the diet, but the dietitian suggested that eating habits also impact cognitive health.

According to a health journal, a dietitian suggested that the right nutrition can not only support cognitive health but also protects against cognitive decline.

Wa Na Chun, owner of One Pot Wellness, explained, “Nutrients like omega-3 fatty acids from fatty fish, antioxidants from berries and leafy greens, protein from nuts and legumes, and B vitamins are crucial for maintaining and enhancing cognitive health.”

Managing mealtime and time with busy schedules is a bit challenging, but picking the right nutrient-dense and brain-healthy snacks could also create an impact.

Best High-Protein Snack for Cognitive Health

Canned sardines with whole-grain crackers are the best and most easily available snacks for better cognitive health.

Chun said, “Sardines are rich in omega-3 fatty acids and provide 20 to 25 grams of protein per 3-ounce serving. For a quick snack, simply drain the liquid from a can of sardines and add a squeeze of lemon juice or a sprinkle of black pepper for flavor. Serve them on whole-grain crackers or toast for a balanced snack that supports cognitive health.”

Furthermore, eating protein is “critical” for a healthy body and especially for the brain. A study on people aged 60 and above found that the participants who have higher protein intake through meat, eggs, and legumes have better cognitive function than others.

We all know that regular exercise can help us avoid illnesses and achieve a perfect body and mind. Yet when it comes to setting an exercise routine or following the right practices, we tend to make certain mistakes that can leave us anxious. Weight loss is a long and arduous journey, and cannot be achieved with workouts alone. It’s important not to overdo exercise and take care of nutrition in order to achieve the desired results.

Here are 5 exercising mistakes that can cause anxiety:

Overtraining

If you want a good physique and to look fit and attractive, you should follow a routine and stick to it.Pushing yourself to the gym seven days a week won’t benefit you. It will only harm your body. Pushing yourself beyond limits is not the smart thing to do; it can impact your physical and mental health. One should always rest, as it will not only help muscles recover but also prevent burnout. A study published in the Journal of Sports Sciences found that overtraining negatively impacts the autonomic nervous system, which can increase symptoms of anxiety and depression.

Not taking proper diet

In our busy and occupied schedule, we often forget to take care of our health and may skip having lunch or dinner just because we don’t feel like it. If you are exercising, it is extremely important to eat a proper diet and nutritious food; otherwise, it can harm your mental health, lead to fatigue, and exhaust you emotionally and physically, which can lead to anxiety. A study published in Frontiers in Psychology in 2018 found that low diet intake was linked to increased anxiety levels.

Not stretching

If you go to the gym or exercise a lot, it is extremely important to stretch before you start training your body. If you don’t do your stretching pre- or post-workout, it can make your body stiff and cause body pain, muscle cramps, and headaches. Stretching is very important to keep your body flexible and avoid any physical or emotional burnout. According to the Journal of Physical Therapy Science in 2018, regular stretching exercises improved mental health, reducing symptoms of anxiety and depression.

Challenging your capacity

One should always listen to their body; your body is not a robot; it needs rest, food, water, and enough sleep to function properly. Challenging your capacity won’t make you physically fit; when your body gives you signals, it is telling you to slow down, take rest, or it may cause injury. It can create physical and mental stress.

Not getting enough sleep

Exercise, gym, and sports are the best ways to keep fit; they will help you increase your stamina and keep you healthy. Many people who are managing the gym and their busy schedule together often can’t get enough sleep. It can be very harmful to your body; it can cause anxiety and fatigue. A 2019 study published in Nature Human Behavior by researchers at the University of California, Berkeley, found that sleep deprivation can significantly increase anxiety levels.

In the last couple of decades, there has been a big focus on physical health. It has now become common for apartment buildings to have fitness centers. Many large corporate offices will also have games and fitness centers. Many of us now take great care not to consume that much sugar, cut back on junk food and in general, try to lead a healthy lifestyle. 

However, mental health plays a big role in physical health as well as shared by Deepak Sahni, Founder of Healthians.

Data indicates that chronic stress is increasing among today’s youth. GenZ and MIllennials in particular are much more stressed out compared to any other generation. A survey conducted by India’s largest insurer revealed that 77% of Indians display at least one sign of stress on a regular basis. The report also showed that levels of workplace wellness have gone down over the past few years, particularly among GenZ and women. 

Countless studies show that mental and physical health are closely linked. Mental stress can lead to a higher risk for ailments such as heart disease, high blood pressure and diabetes. 

Why is Stress Increasing?

Undoubtedly, the COVID-19 pandemic has played a huge role in rising levels of stress among people. 

First of all, the pandemic forced people to stay indoors and miss out on the socialization that is vital to good mental health. 

Secondly, the impact on the economy was such that many people were laid off and job insecurity increased. This has ended up making our workplaces highly competitive. As a result, many youngsters feel obligated to prove themselves at the workplace not because they want to do well but because they fear losing their job.

At the same time, people from the younger generation also face other sources of stress. Social media usage is at an all-time high among younger generations. Data shows that GenZ spends an average of 45 minutes per day on Instagram – that’s a good 6 hours every week. 

Research has shown that social media negatively affects the mental health of people. Why is that? Social media paints a false picture of someone’s life. When we see photos from a friend or an acquaintance’s vacation, night out or a family celebration, we only see the positive moments from their life. This can make us feel like our life is not as interesting or fun, whereas the truth is that everybody goes through problems. 

But social media makes it possible for people to present a picture perfect version of their life, even though that may not be the whole truth.

How can you protect your mental health?

Firstly, identify the sources of stress in your life. Is it a result of physical ailments? If that is the case, you should work on improving your physical health. There is well established research that physical health and mental health both go hand-in-hand. When one improves, usually the other does as well.

If it is due to emotional stress, don’t shame yourself. One of the biggest reasons people suffer in silence is because they are afraid of appearing weak or vulnerable. There is no harm in admitting that you are going through a tough time, whether it is at work or at home or personally. When you recognise the source of the problem, you will automatically find ways to resolve it.

These days, therapy is a lot more accessible and is not considered as taboo as it used to be. There are also many free online resources for understanding emotions and learning how to deal with stress.

If overwork is the source of your stress, then learn how to say no. At the same time, workplaces also need to make it easier for employees to come out and voice their concerns.

Nothing is as important as your health

Research shows that our brains are highly malleable, no matter what age we’re at. That’s why it’s never too late to start improving upon your mental and emotional health.