In order to achieve mental well-being we must learn to communicate with those around us, whether they are relatives, work colleagues, neighbors or friends. Mental well-being necessarily presupposes that one offers and cares for the good of those around him and not only for his own. Every day we should try to improve ourselves and develop, learning new things, activating different activities, expressing our feelings and giving generously to those around us. At the same time we make sure to be in balance with ourselves (our feelings and thoughts).
Ensuring our physical well-being, on the other hand, requires good health, proper sleep, a balanced diet and regular physical exercise.
It is necessary to take care every day to allocate enough time to our rest. During the day short breaks from our work, especially if it is manual, are imperative. Proper sleep is vital and presupposes the existence of appropriate conditions (correct room and bed, comfortable time, peace of mind, quiet environment), but also the proper training of the person to “enter” sleep, such as by reading a book or listening to relaxing music. We must be careful to avoid using mobile phones and tablets before going to bed as this habit has been proven to cause significant fatigue the next morning. If there are health problems that disrupt sleep, such as sleep apnea, these must be treated promptly.
Proper and balanced nutrition is a key element for our daily stimulation. Food is the source of all the energy components we need. Adequate hydration by drinking at least 2 liters of water per day is of primary importance. Our diet should be rich in vitamins, trace elements and antioxidants. We must eat at fixed times, not neglecting breakfast and not leaving the main meal of the day until late at night. The most ideal way of eating nowadays is considered to be the Mediterranean Diet, a term that originated in Crete and today its value is recognized worldwide. It includes consuming olive oil as the main fat source, lots of vegetables and fruits, little daily wine consumption, little poultry, dairy and fish, and much less red meat. Alcohol consumption should be done in moderation (e.g. half a glass of red wine daily with food).
Various nutritional supplements rich in antioxidants, iron, vitamins (mainly B12), and plant extracts (eg Gingko biloba) can provide extra energy in our daily life, but cannot replace a balanced diet. It is of great importance to maintain stable blood glucose levels throughout the 24-hour period, because they determine our energy levels. Sugar and sweets stimulate our body immediately but increase fatigue in the long term. Moderate caffeine intake (up to 3 cups per day) also contributes to our stimulation by activating the central nervous system. In addition, caffeine increases alertness, reduces the feeling of fatigue and improves mental functions.
Daily physical exercise strengthens the musculoskeletal system, keeps the vessels of the heart and brain in good condition and increases the levels of hormones in the brain (endorphins, catecholamines) that are responsible for the feeling of well-being. At the same time, when we exercise, we sleep better, deal with stress more effectively and feel fresher during the day. Thirty minutes of aerobic exercise (running, cycling, swimming, brisk walking) a day is ideal exercise. Even more refreshing for the body is exercise with activities in nature, such as trekking, mountain biking and hiking.
Angelos P. Karatzaferis, Specialist Pathologist/ Scientific Associate for the GET WELL Natural Corner service
Excellent Graduate of the School of Medicine of the National and Kapodistrian University of Athens
Specialty in Internal Pathology at the Pathological Physiology Clinic of the University of Athens
