Exercise, sleep and eat your way to better mental wellbeing
Mental health awareness is important all year round and as a Malcor Medical Aid Scheme member we encourage you to prioritise your mental health. There are three essential pillars that can help you maintain a healthy mind: physical activity, sleep and nutrition.
Physical activity releases endorphins
Physical activity is a powerful tool for boosting mental wellbeing. It releases endorphins, which are brain chemicals that act as natural pain and stress relievers.
According to the World Health Organization's guidelines, adults should do one of the following every week for substantial health benefits:
- At least 150 to 300 minutes of moderate-intensity physical activity
- At least 75 to 150 minutes of vigorous-intensity aerobic physical activity
- An equivalent combination of moderate- and vigorous-intensity activity.
Regular physical activity is proven to help prevent and manage non-communicable diseases such as heart disease, stroke, diabetes and several types of cancer.
The benefits of staying active don't end there. A study in the National Library of Medicine reported that physical activity offers significant advantages in alleviating symptoms of depression, anxiety and distress in a wide range of adult populations, adding that "physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress".
Proper sleep is important for your wellbeing
A paper published in April 2018 noted that insomnia (a common sleep disorder), as a symptom, is interconnected with mental health problems and can indicate the presence of major depressive disorder with as much as 60% to 70% accuracy. Don't underestimate how crucial a good night's rest is for your wellbeing.
Here are tips to help you get quality sleep:
- Avoid electronics an hour before bedtime or just dim all your lights
- Find a balance between good quality sleep and a good quantity of sleep
- Drink a cup of chamomile tea before bed.
Feel better from within
Eating well helps you feel better from within. A balanced diet, rich in essential nutrients and minerals, is essential for overall health and wellbeing.
A Mediterranean diet for a healthy mind includes:
- Leafy greens and other plant-based foods
- Foods rich in Omega-3 fatty acids (like fatty fish, walnuts and avocado)
- Extra virgin olive oil
- Dark chocolate with at least 70% cocoa
- Nuts and legumes (like beans, lentils and peas)
- Whole grains
- Plenty of water to stay hydrated.
Staying active, proper sleep and good nutrition are fundamentals for a healthier mind. When you invest in them, you can lead a healthier, happier and more fulfilling life.
For more details on the 2024 mental health enhancements, refer to page 14 of your benefit brochure.
