Article Bookmarked
Bookmark Removed

6 Simple And Natural Ways To Improve Your Mental Health In 2017 Without Medication


Dec. 15, 2016 Medical Daily

GET SOME SLEEP
We are supposed to spend a third of our lives asleep, but a lot of people don’t go a full eight hours every night. Not getting enough sleep, however, increases stress levels and often makes us hungrier. If you’re having trouble sleeping but earplugs aren’t getting the job done, try using white noise — through a machine, a fan or an air conditioner — to lull you to sleep. Popular Science explains, “When a noise wakes you up in the night, it’s not the noise itself that wakes you up, per se, but the sudden change or inconsistencies in noise that jar you. White noise creates a masking effect, blocking out those sudden changes that frustrate light sleepers, or people trying to fall asleep,” because it creates a consistency of sound across hearable frequencies. Sticking to a routine may also help, like having a strict bedtime, avoiding bright lights after a certain hour and drinking relaxing tea.

EAT YOGURT
A recent study has shown that a probiotic found in yogurt and supplements can reduce anxiety and stress in general. Anxiety disorders are some of the most common mental health problems, but they don’t just affect the brain — many people also have symptoms in their digestive tracts. So it turns out that in addition to aiding digestion, good gut bacteria may also help mental health. Other studies have suggested probiotics could also improve a person’s mood. Eating yogurt could help ease anxiety symptoms and stress in general.Image courtesy of Pixabay, public domain

PRACTICE MINDFULNESS
The form of meditation called mindfulness is a popular strategy for relieving anxiety and depression on a daily basis. The technique requires you to refocus your senses, such as paying more attention to the different colors and smells around you or your own breathing pattern. Research suggests that in many cases, mindfulness can be as effective as therapy by helping people take power away from persistent negative thoughts. Prison guards in Oregon who have been trained in mindfulness have found that it helps them stay calm during incidents with inmates, making the prisons safer.

GO EASY ON THE COFFEE
As painful as this is to even consider, reducing caffeine intake could improve mental health. Although at certain levels, research has shown that coffee may protect the brain from dementia or other cognitive impairments, having more than four cups a day, or about 400 milligrams of caffeine, can cause some serious side effects, putting a person on edge and causing restlessness, irritability, a fast heartbeat and nervousness. It can also cause insomnia, tremors and twitches. If you decide to lay off coffee, however, make sure to wean yourself slowly, because people dependent on caffeine could experience withdrawal symptoms like headaches and fatigue.

Read More on Medical Daily

Gene Upshaw Player Assistance Trust Fund

Apply Today

All Resources

Tell Me More

Risky Business: Sex

We continue to look at risk factors that can cause and worsen depression.

Read More

Risky Business: Exercise Extremes

Yet another risk factor for developing or exacerbating depression, we turn our attention to technology.

Read More

Risky Business: Internet Addiction

As we continue to explore risk factors for developing or exacerbating depression, we turn our attention to technology.

Read More

Risky Business: Marijuana Use

Another factor than can negatively impact preexisting depression is the utilization of marijuana as a coping mechanism.

Read More

The Best Bank for You, 2017

Time to find a new bank? This might help.

Read More

Penn State World Campus

More than 125 programs with tuition reductions for former players.

Read More

The Next Generation of You: Eric Kettani

Another glimpse into life after the NFL, this time with former player and active Naval Lieutenant Eric Kettani.

Read More

Myron Rolle: From NFL Player to Neurosurgeon

From the field to medical school, former player tackles his goals.

Read More