Learn how your mind affects your physical and emotional health to strengthen your mental well-being.
<div class="ExternalClass99CEFD3B393140A4AB367BF57F8BB690"><p>The brain is the most powerful and complex organ in the body. Your mental health does not only control your consciousness, but also determines your physical health and the way your body functions.</p><p>Life is rarely as smooth sailing as we would like it to be. We often face disappointment, stress, grief and negativity which can affect your mental health.</p><p>According to Adjunct Associate Professor Daniel Fung, chairman of the Medicinal Board at the Institute of Mental Health (IMH), the average life expectancy of Singaporeans is about 82 years. But those with mental health issues and illness die about 20 years earlier than the general population.
</p><p>So how can we strengthen our mental well-being? Here are 10 essentials that can help boost your mental wellness.</p><h2>1. Get Sufficient Sleep — a Minimum of 7 Hours Daily</h2><p>Lack of sleep can negatively affect your physical and mental well-being and overall quality of life. Having proper sleep not only provides stress relief, but it also makes you more alert and aware. It improves your memory too — sufficient sleep helps your brain to process and retain information long term, and solidify memories.</p><h2>2. Have a Healthy Diet
</h2><p>A healthy gut leads to a healthy mind and boosts mental wellness. Having a balanced and nutritious diet is a natural defence against stress. Start your day right with a nutritious breakfast and try to maintain balanced meals throughout the day. Include foods like wholegrain cereal, vegetables and fruit.</p><h2>3. Maintain an Active, Healthy Lifestyle — 150 Minutes of Physical Activity a Week</h2><p>Physical exercise will not only keep you physically strong, but also keeps you mentally alert and reduces stress. When you exercise, you can think better, allowing you to be more efficient and productive. Try doing yoga, signing up for Zumba, or go for a slow walk in the park as such activities can keep your mind and body healthy. It is better to do moderate exercise more regularly than engage in heavy workouts on an ad hoc basis.</p><h2>4. Interact and Socialise
</h2><p>Talking and interacting with others stimulates your brain. It allows your brain to work faster and think faster.
</p><h2>5. Pick up a New Skill or Hobby for Better Mental Well-being</h2><p>It’s never too late to pick up a new skill and engaging in activities you enjoy can improve your mental well-being. Learning new skills such as playing the piano, acquiring a new set of computer skills and playing games can stimulate brain and nerve cells, keeping your brain refreshed.</p><h2>6. Engage in a Mental Workout to Maintain Good Mental Health</h2><p>Playing strategic and mind-stretching games not only involves memory work, but also involves decision-making and strategising. This helps keep the brain working and preventing mental health issues and illnesses such as dementia. Also, playing in groups will boost greater interaction.</p><h2>7. Feel Good by Doing Something for Others</h2><p>Doing community work or helping a friend or family member allows you to take the focus away from yourself. Helping others makes you feel good and more empowered.</p><h2>8. Learn How to Reduce Stress — Shift your Mindset and Make a List</h2><p>Stress cannot be avoided but you can learn how to better manage it. Setting goals and checking them off when you’ve completed them helps to tackle large-scale tasks one step at a time. Positivity is key — try seeing problems as opportunities that can help to reduce and manage stress.</p><h2>9. Avoid Vices such as Alcohol, Drugs and Cigarettes</h2><p>If you’re having emotional problems, alcohol, cigarettes or drugs is not the solution. They provide only temporary stress relief. Ideally, you can seek help and comfort from family or friends, or you can consider seeking professional help.</p><h2>10. Laugh and Uplift Mental Well-being!</h2><p>Laughter can relieve tension and help with stress relief, and aid in stress management. Humour relaxes the mind and makes you feel good, which is good for your mental well-being. Laugh yourself silly and have fun whenever you can!
</p><p><a href="https://www.healthhub.sg/programmes/186/MindSG/Discover">Visit MindSG for more tools to take care of your mental well-being. </a></p><p>
</p><p>
<em>Download the HealthHub app on
<a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
<a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em> </p><hr /><p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/85/coping_with_change">Achieve Mental Wellness When Dealing with Change</a>
</li><li>
<a href="https://www.healthhub.sg/live-healthy/1193/mindful-about-mindfulness">Achieve Mental Wellness by Practising Mindfulness</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/84/coping_with_bereavement">Coping with Bereavement for Better Mental Wellness</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/579/mental_health_emotional_intelligence_pdf">Develop Your Emotional Intelligence to Give Your Mental Wellbeing a Boost</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/2054/healthy-brain">Healthy Mind: Tips For A Healthy Brain!</a>
</li><li>
<a href="https://www.healthhub.sg/live-healthy/206/Counter_the_critic">How to Handle Criticism</a>
</li><li>
<a href="https://www.healthhub.sg/live-healthy/1759/its-the-little-things">Mental Wellness Is About the Little Habits Too</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/92/recognising_psychosis" title="Recognising Psychosis, A Mental Health Syndrome">Recognising Psychosis, A Mental Health Syndrome</a> </li>
<li>
<a href="https://www.healthhub.sg/live-healthy/133/understandinganxiety" title="What is Anxiety and How to Deal with Anxiety Effectively">What is Anxiety and How to Deal with Anxiety Effectively</a>
</li></ul><div>
</div><div>References:
</div><div><ol><li><span style="font-size:13px;">https://www.todayonline.com/daily-focus/health/mental-illness-can-shorten-lifespan-20-years</span>
</li><li><span style="font-size:13px;"><span style="font-size:13px;">https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need</span>
</span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">https://www.sleepfoundation.org/sleep-deprivation</span>
</span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">https://www.apa.org/news/press/releases/stress/2013/sleep</span>
</span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep</span>
</span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">https://www.sleepfoundation.org/sleep-deprivation/lack-of-sleep-and-cognitive-impairment</span>
</span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Lee, SH., Yoon, SH., Jung, Y. et al. Emotional well-being and gut microbiome profiles by enterotype. Sci Rep 10, 20736 (2020). https://doi.org/10.1038/s41598-020-77673-z</span>
</span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Strahler, J., Wurst, R., Fuchs, R., & Wunsch, K. (2021). Joint associations of regular exercise and healthy diet with psychobiological stress reactivity in a healthy male sample. Stress (Amsterdam, Netherlands), 1–14. Advance online publication. https://doi.org/10.1080/10253890.2021.1878496</span>
</span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Strahler, J., Wurst, R., Fuchs, R., & Wunsch, K. (2021). Joint associations of regular exercise and healthy diet with psychobiological stress reactivity in a healthy male sample. Stress (Amsterdam, Netherlands), 1–14. Advance online publication. https://doi.org/10.1080/10253890.2021.1878497</span>
</span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Hopkins, M. E., Davis, F. C., Vantieghem, M. R., Whalen, P. J., & Bucci, D. J. (2012). Differential effects of acute and regular physical exercise on cognition and affect. Neuroscience, 215, 59–68. https://doi.org/10.1016/j.neuroscience.2012.04.056</span>
</span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Mortimer, J. A., Ding, D., Borenstein, A. R., DeCarli, C., Guo, Q., Wu, Y., Zhao, Q., & Chu, S. (2012). Changes in brain volume and cognition in a randomized trial of exercise and social interaction in a community-based sample of non-demented Chinese elders. Journal of Alzheimer's disease : JAD, 30(4), 757–766. https://doi.org/10.3233/JAD-2012-120079</span>
</span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Pressman, S. D., Matthews, K. A., Cohen, S., Martire, L. M., Scheier, M., Baum, A., & Schulz, R. (2009). Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic medicine, 71(7), 725–732. https://doi.org/10.1097/PSY.0b013e3181ad7978</span>
</span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">O'Shea, D. M., De Wit, L., & Smith, G. E. (2019). Doctor, Should I Use Computer Games to Prevent Dementia?. Clinical gerontologist, 42(1), 3–16. https://doi.org/10.1080/07317115.2017.1370057</span>
</span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">THEURER, K., & WISTER, A. (2010). Altruistic behaviour and social capital as predictors of well-being among older Canadians. Ageing and Society, 30(1), 157-181. doi:10.1017/S0144686X09008848</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Wong, Shyh Shin. (2012). Negative thinking versus positive thinking in a Singaporean student sample: Relationships with psychological well-being and psychological maladjustment. Learning and Individual Differences. 22. 76–82. 10.1016/j.lindif.2011.11.013. </span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Kopera, M., Jakubczyk, A., Suszek, H., Glass, J. M., Klimkiewicz, A., Wnorowska, A., Brower, K. J., & Wojnar, M. (2015). Relationship between emotional processing, drinking severity and relapse in adults treated for alcohol dependence in Poland. Alcohol and alcoholism (Oxford, Oxfordshire), 50(2), 173–179. https://doi.org/10.1093/alcalc/agu099</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Lawrence, D., Mitrou, F., Sawyer, M. G., & Zubrick, S. R. (2010). Smoking status, mental disorders and emotional and behavioural problems in young people: child and adolescent component of the National Survey of Mental Health and Wellbeing. The Australian and New Zealand journal of psychiatry, 44(9), 805–814. https://doi.org/10.3109/00048674.2010.482921</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Guillot CR, Blackledge SM, Douglas ME, Cloutier RM, Liautaud MM, Pang RD, Kirkpatrick MG, Leventhal AM. Indirect Associations of Anxiety Sensitivity with Tobacco, Alcohol, and Other Drug Use Problems Through Emotional Disorder Symptoms in Adolescents. Behav Med. 2020 Apr-Jun;46(2):161-169. doi: 10.1080/08964289.2019.1573797. Epub 2019 Apr 30. PMID: 31039083; PMCID: PMC6821558.</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Crawford, S. A., & Caltabiano, N. J. (2011). Promoting emotional well-being through the use of humour. The Journal of Positive Psychology, 6(3), 237–252. https://doi.org/10.1080/17439760.2011.577087</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Mobbs, D., Greicius, M. D., Abdel-Azim, E., Menon, V., & Reiss, A. L. (2003). Humor modulates the mesolimbic reward centers. Neuron, 40(5), 1041–1048. https://doi.org/10.1016/s0896-6273(03)00751-7</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></li></ol></div></div>
Friday, July 27, 2018
Friday, July 27, 2018
mental health,dementia,
No
1926
Tuesday, November 15, 2022
<div class="ExternalClass72BDDB863BA04B14958A950EC3AE5F05">Health Promotion Board </div>
/sites/assets/Assets/Logos%20and%20Official/HPB%20CMYK%20Logo%20Padded.jpg
Health Promotion Board
https://www.hpb.gov.sg
10 Essential Tips for Mental Well-Being
Articles
mental health, dementia