Mental Health:10 ways to look after your mental health and prevent mental disorders

Mental health is about the way you think and feel and your ability to deal with ups and downs.
Anyone can make simple changes that have a huge impact on their mental health and wellbeing

There is also evidence that good mental wellbeing is important for our physical health, and that it can help us achieve the goals we set for ourselves.

 Just like your physical health, there are actions you can take to stay mentally healthy by following a few simple steps.

Here are ten practical ways to take care of yourself and get the most from life.
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1- Build strong relationships:
Developing and maintaining strong relationships with your family, friends, colleagues and neighbours.has a great effect on your wellbeing.

2- Eat Well:
Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good

3- Take a Break:
A few minutes can be enough to de-stress you

4-be active:
Regular exercise can boost your self-esteem and help you concentrate, sleep, look and feel better

5- Ask for Help:
None of us are superhuman.We all sometimes get tired.Ask for help.the people around you can help.

6- Take time to enjoy:
Do what you love to do

7- Care for Others:
Caring for others is often an important part of keeping up relationships with people close to you

8-keep learning:
Learn a new skill,take on a challenge.learning new skills can give you a sense of achievement and builds confidence.

9- be mindful:
feel the world around you,this mindfulness is very important for your mental health

10-Learn to Deal with stress:
a balanced lifestyle,relaxation breathing or meditation can help you manage stress better

what caffeine does to your body?is caffeine found in green tea,coffee ,cocoa,cola and energy drinks good for your health?

Caffeine is naturally found in various plants such as coffee beans,tea leaves,kola nuts used to flavor soft drink colas,and cacao pods used to make chocolate products,Man-made caffeine is sometimes added to foods, soft drinks, and medicines.

Ninety percent of people in the world use caffeine in one form or another. In the U.S., 80 percent of adults consume caffeine every day.the average adult has an intake of 200 mg per day,

In Europe, adults consume on average 200 mg daily (ranging from 100-400 mg), mainly from coffee and tea, but also from soft drinks including “energy drinks”. However, the dose depends greatly on cultural habits. Northern European countries are known for their heavy coffee drinking: in Denmark, Finland, Norway or Sweden, the average consumption of caffeine reaches 400 mg/day

The average caffeine content of ground roasted coffee is around 85 mg per 150ml (1 cup), of instant coffee it is 60 mg, of decaffeinated coffee is 3 mg, of leaf or bag tea is 30 mg, of instant tea is 20 mg and of cocoa or hot chocolate it is 4 mg. A glass (200 ml) of a soft drink containing caffeine, has between 20 – 60mg of caffeine.

Whether caffeine is consumed in food or as a medicine, it changes the way your brain and body work and changes how you behave and feel. Caffeine is a central nervous system stimulant. Your central nervous system includes your brain, spinal cord, and the other nerves in your body. Caffeine’s main effect on your body is to make you feel more awake and alert for a while, but it can also cause problems. It can:

•Make you jittery and shaky
•Make it hard to fall asleep, stay asleep,or get a good night’s sleep
•Make your heart beat faster
•Cause an uneven heart rhythm
•Raise your blood pressure
•Cause headaches, nervousness,and/or dizziness
•Make you dehydrated (dried out) especially after a workout
•Make you dependent on it so you need to take more of it

you must be aware that Caffeine doesn't make a drunk person sober or fit to drive it does not get rid of the effects of alcohol.

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