Tuesday, 21 February 2017

samson adebayo

Check out this #StrandedBae Story currently melting down twitter

                            This is a photo of Stranded Bae.

Sit down, grab a popcorn, and get ready because the #StrandedBae saga is so hot. So about Last night, the hashtag took over Twitter, with everyone chiming in and taking sides.

The story begins with @__iamqueenk.

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Monday, 20 February 2017

samson adebayo

Do You Know that Crying is actually Good for Your Health? (READ)

 Image result for crying
Dr Uthman Mubashir, a Public Health Physician of the University of Ilorin Teaching Hospital, has made a new claim about crying.
The man said that emotional tears have special health benefits for people.
According to Vanguard, Mubashir revealed in an interview in Ilorin on Tuesday that crying had “therapeutic emotional freedom”.

“Tears are protective and they lubricate your eyes, remove irritants, reduce stress hormones, and they contain antibodies that fight pathogenic microbes,” he said.
He explained that tears might decrease arousal of distress and make people feel better.
According to him, reflex tears are 98 per cent water, whereas emotional tears also contain stress hormones which get excreted from the body through crying.
Mubashir said that emotional tears shed these hormones and other toxins which accumulate during stress.
The public health physician, who teaches at the College of Health Sciences of the University of Ilorin, noted that crying stimulates the production of endorphins, “our body’s natural pain killer and feel-good hormones”.
“Crying makes us feel better, even when a problem persists.  In addition to physical detoxification, emotional tears heal the heart,” he said.
Mubashir warned against dissuading people from holding back tears, saying that holding back tears was a form of bottling up emotions that could trigger stress and other problems.
“We are in a society that tells us we’re weak for crying, in particular that powerful men don’t cry.
“The new enlightened paradigm of what constitutes a powerful man and woman is someone who has the strength and self-awareness to cry,” he said.
He reiterate that “it is good to cry, it is healthy to cry. This helps to emotionally clear sadness and stress.”
Crying, he pointed out, was also essential to resolve grief when some someone lost a dear one.
“Tears help us process the loss so we can keep living with open hearts. Otherwise, we will be depressed if we suppress these potent feelings.”
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HIAN!!! Zimbabweans will vote for Mugabe's corpse even when he's dead - Wife

The wife of 92-year-old Zimbabwean President Robert Mugabe has said that the citizens will still vote for her husband's corpse, even when he is dead. Speaking to the supporters of the ruling ZANU-PF party on Friday, February 17, 2017, Grace Mugabe who is seen as a possible successor to her ailing husband, said:

'One day when God decides that Mugabe dies, we will have his corpse appear as a candidate on the ballot paper. You will see people voting for Mugabe as a corpse. I am seriously telling you -- just to show people how people love their president, she added.
President Mugabe, the world's oldest national leader, who has been in power since Zimbabwe's independence in 1980 will turn 93 on Tuesday, February 21, 2017, with a celebration party planned for next Saturday.
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Sunday, 19 February 2017

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TOP 5 Reasons To eat more Vegetables

Here are the top five reasons to put more veggies on your plate:
1) To boost your immune system
Detox and alkalise your gut with organic vegie juices. This is important as the majority of your immune receptors are in your stomach and they need a healthy environment to work properly. Try celery, lemon, carrots, beetroot and spinach.

2) To look after your eye sight
Studies have found diets high in antioxidants, lutein and zeaxanthin, may lower the risk of developing age-related macular degeneration – a leading cause of blindness in Australia, currently affecting one in seven people over the age of 50. Rich sources of lutein and zeaxanthin are found in dark leafy greens such as spinach, broccoli, green beans, silver beet and brussels sprouts.

3) To boost your sex appeal
Scientists at the University of St Andrews in Scotland have found that eating plenty of fruit and vegetables is the best way to get a healthy, golden glow. And it also makes you more attractive to the opposite sex.

4) For golden, glowing skin

The team assessed the skin colour of people in relation to their diet and discovered those who ate more fruit and vegetables had a more golden skin colour. They then measured the way light is absorbed by the skin, finding that those with a healthy glow had a higher presence of carotenoids (yellow andred antioxidants). Carotenoids are commonly found in fruit and vegetables including spinach, apricots, yellow and red peppers and melons.

5) To reduce your diabetes risk
Increasing the amount of green, leafy vegetables in your diet may slash your chance of developing type 2 diabetes by 14 per cent, a UK study has found. Researchers at the University of Leicester discovered that people who ate the highest number of servings of greens daily - 1.35 - had a decreased risk of the disease, compared with those who ate the smallest amount - about 0.2 servings daily.
Experts say that more research is needed as the analysis doesn't take into account the consumption of other fruits and vegetables. Another UK study has found that consuming other vegetables, including garlic, asparagus and Jerusalem artichokes, can help to prevent type 2 diabetes and obesity.

SOURCE: bodyandsoul
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Hypertension!! TOP 15 Natural ways To Lower Your Blood Pressure

Hypertension is easily described as abnormally high blood pressure. Medication can lower blood pressure but it may cause side effects such as leg cramps, dizziness, and insomnia. The goodnews is that blood pressure can be lowered using some natural techniques. Some of the natural ways to lower blood pressure are discussed below;
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Saturday, 18 February 2017

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TOP 7 Things only people With Deep Depression face

It is a hard thing to hide depression. Why would someone do this? Well, for a number of reasons: to make themselves seem normal and strong as opposed to weak and fragile. People that conceal their depression deal with many struggles that many of us can’t understand. Let us look at the struggles these individuals have to go through. My heart goes to each and every one of them.

1. They make efforts to appear normal.

It is fairly normal for people who conceal their depression to appear as happy as everyone else that is around them. I personally feel this to be the hardest and most difficult of the struggles that are listed. When you feel down in the dumps, and you have to show or represent yourself as being “happy,” it takes a lot away from you.
This is a truly sad situation. Having been through all this myself, I can assure you — it isn’t easy at all....

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How to stay awake in Boring Meeting / Events


  Its quiet embarrasing when we realize we dozed through official meeting or events when we should be wide awake ... Most times is not our Fault tho , its probably beyond our control...

“Sleep is like the federal budget,” Dr. Badr said. “It’s a debt that has to be paid. And the interest is your health.”,
What Makes People Fall Asleep Easily 
  • You’re warm and you’ve just eaten. “A high temperature and a full belly are stimuli that make you relaxed,” setting the stage for falling asleep, Badr said. 
  • You’re overloaded. If you have too much to do, you may not be making enough time for sleep. It’s better to scale back and do a few things well than be chronically sleep deprived.  
  • You’re in a moving car or train. Think how easily babies fall asleep in cars. Adults often respond the same way, said Dr. Rosen. Research published in the journal Current Biology in 2011 found that men who took naps in a bed that rocked fell asleep faster than those who were in a stationary bed — the swaying motion promotes brain wave patterns that foster sleep. 
How Not to Doze Off

  • Go to bed earlier. It’s better to go to bed earlier than to sleep later. That's because the hormones that regulate sleep are highest between midnight and 7 a.m. Also, it’s lighter in the morning, signaling your body to wake up.  Dr. Malish suggested moving your bedtime up in 15-minute increments.
  • Stand up.  “If you’re falling asleep on trains or the bus or in a lecture hall, get up and go to the back where you can stand,” advised Rosen. It’s harder to fall asleep while standing. 
  • Take a nap. A 20-minute power nap can help you stay awake during the day. Just don’t take a nap too late in the day because it will disrupt your nighttime sleep and set you back to being sleep-deprived. 
  • Drink some caffeine. Just remember that it can take eight hours for the caffeine to wear off, so you could be lying awake in bed at night.  Also remember that too much caffeine can have its own side effects, such as anxiety and a fast heartbeat.
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Friday, 17 February 2017

samson adebayo

6 Ways To Overcome Anxiety That You Probably Haven’t thought of

 6 Smart Ways To Overcome Anxiety
Remember: these tips are to overcome mild, everyday anxiety. If a serious anxiety disorder prevails, it is essential you go to a specialist.

1. Press pause and laugh

Literally, stop everything and take a break to tickle your funny bone. Laughing and smiling frequently have been proven by science to reduce your stress levels, making you less prone to anxiety. So the next time you feel stress building up, pause whatever you are doing to browse through the vine, YouTube, or any other web pages hosting funny videos and images.

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10 Shocking Health Benefits Of Whiskey


1. It helps you avoid weight gain

Compared to a lot of mixed drinks and beers out there, whiskey is a low-calorie, low-sugar alcohol, so you can enjoy it without having to later worry about running off that dreaded beer gut.

2. It promotes heart health

Along with dark beers and wine, whiskey is one of the only other drinks that can claim the benefit of being heart healthy. The antioxidants that are in whiskey can help reduce your risk of a heart attack by lowering bad cholesterol, and even boosting your good cholesterol.

3. It helps fight cancer

Whiskey is said to be rich in antioxidants, particularly one called ellagic acid. This chemical is known to help prevent your body’s DNA from coming into contact with carcinogens. It’s also known to help protect your body from the effects of chemotherapy.

4. It improves your brain health

Studies have shown that drinking a small to moderate amount of whiskey may reduce your risk of Alzheimer’s disease and dementia (though heavy drinking may increase the risk, so if you plan on testing this method on yourself, make sure you don’t over-do it!).

5. It reduces your risk of stroke

Because whiskey prevents cholesterol build up and also helps to reduce your bad cholesterol, it lowers your risk of stroke as well. It also helps relax the walls of the arteries and promotes blood flow. Now what’s not to love about that?

6. It helps reduce stress

Besides it’s negative impact on your mental health, stress will run your body ragged and is linked to numerous health risks. As many fans of whiskey are sure to testify, a stiff drink may be just what you need to calm your nerves and relieve that stress. And because it helps you with circulation, whiskey can help you feel like a new person after a rough day.

7. It boosts your memory

The same health benefits that help with the prevention of Alzheimer’s disease also boost your memory. Whiskey improves your circulation, making sure your brain gets plenty of blood and stays in tip-top shape!

8. It helps with digestion

Did you know whiskey has long been used as a digestion aid? It can help curb your appetite after a meal, preventing you from overeating and helping you avoid stomach aches or indigestion.

9. It lengthens your lifespan

Because whiskey is chock-full of antioxidants and nutrients, it can help your immune system and prevent your body from contracting diseases. It can also help prevent the slow breakdown of important cells in your body, thus lengthening your lifespan!

10. It’s safe for diabetics

Since whiskey is a low-sugar and low-carb alcohol, it’s the perfect drink if you suffer from diabetes. You can enjoy a good drink and not have to worry about what it may do to your blood sugar. And that is something that we can all drink to!
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TOP 11 Signs You’re Doing Well In Life Even Though You Don’t realize so



1. You’ve lived and learned

No one said life was easy and while the bumps on the road may hurt, the ride is definitely worth it.  Think back to your failures and defeats. You must know they were all for a reason and part of a grander plan.  Each difficulty has led you to where you are at today, each trial has molded you into the magnificent, resilient, person that you are. Continue to move forward in faith, hope and love, knowing that each experience has taught you what you need to become who you were born to be.

2. You have a comfy bed to sleep in

I’ll never forget an interview done on NPR a while back. A young Haitian mother told her story. She had little ones that constantly wondered when they would be able to eat and go to school like all the other kids around them. What impacted me the most about this story was their sleeping arrangements: they all laid on the dirt floor, and at night if it rained everyone would have to get up, grab whatever was left of their “bed” and move to a dry spot.  This story gave me a whole new appreciation for my bed and I hope it does the same thing for you!

3. You strive to be better

The fact you are feeling a bit down because you haven’t achieved what you want to achieve shows you are trying. In the grand scheme of things, you always strive to be better and for as long as you continue to do that, happiness, success and love will come – just don’t give up. Einstein once said: “It’s not that I am so smart, it’s that I stay with problems longer.” Hang in there and never stop striving to be all you can be!

4. You have/had a job

Whichever way you look at this one, it is still a win-win situation for you. If you have a job: kudos! Keep at it and know that you are richly blessed.  If you recently lost your job, don’t fret! You’ve gotten a job before, you can get one all over again. Perhaps this is the opportunity you’ve been waiting for to do something you truly love to do. Keep searching, keep hoping, and know that you can accomplish the seemingly impossible if you work hard and believe you can.

5. Knowledge is at your fingertips

In this day and age, you can learn anything and everything you want. Knowledge is truly at your fingertips! Since knowledge is power, seize that power and let it assist you in the pursuit of your dreams. Take advantage of all the “learning” opportunities that come your way.

6. You have food to eat

Sometimes a bit more than you should! Food is such an overlooked blessing, yet if you miss it for a few hours you start feeling the necessity of it. Take the time to enjoy your next meal, whatever that is, savor each bite and remind yourself that happiness is found in enjoying the simple things of life, such as eating a piece of pie.

7. You have the power of choose

Aristotle once said: “Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives – choice, not chance, determines your destiny.”  Need I say more? Claim your power to choose.

8. You’ve experienced love butterflies or something like it

Ahh! To be in love…to feel your whole body literally react to that moment when you simply steal a glance from the one you are infatuated with. Experiencing such a natural, basic and simple, yet passionate moment will give you memories that will last a life time. You are beyond blessed to have experienced such a sublime moment!

9. You have clean water

This one should not be overlooked. Do you ever watch Bear Grills and all his desperate moves to get just a few ounces of muddy water? There are also people who aren’t going without water because they have a survival show, but instead because it is their harsh reality. Around 783 million people do not have access to clean water around the globe. Be thankful and fully aware that you are doing well in life even if you don’t think so.

10. You have a dream

Whatever your dream is, it’s yours. You have the ability to embrace it and create it. Don’t give up on dreaming or on your dreams. They are what life’s best things are made up of.

11. Your happiness is real

You have the power to choose happiness for your life in everything you do and in every circumstance.  Your happiness is defined by whether or not you are able to discern and seize an opportunity to feel happy. It may be something as simple as enjoying the laughter of a child.
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Tiwa Savage's son pictured driving a G-Wagon

Tiwa Savage shared photos of her son,  Jamal riding a mini G-Wagon round their estate. See more photos after the cut.
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Thursday, 16 February 2017

samson adebayo

10 Reasons why you should read on a daily basis

When was the last time you read a book, or a substantial magazine article? Do your daily reading habits center around tweets, Facebook updates, or the directions on your instant oatmeal packet? If you’re one of countless people who don’t make a habit of reading regularly, you might be missing out: reading has a significant number of benefits, and just a few benefits of reading are listed below
1. Mental Stimulation

Studies have shown that staying mentally stimulated can slow the progress of (or possibly even prevent) Alzheimer’s and Dementia, since keeping your brain active and engaged prevents it from losing power. Just like any other muscle in the body, the brain requires exercise to keep it strong and healthy, so the phrase “use it or lose it” is particularly apt when it comes to your mind. Doing puzzles and playing gamessuch as chess have also been found to be helpful with cognitive stimulation.
2. Stress Reduction

No matter how much stress you have at work, in your personal relationships, or countless other issues faced in daily life, it all just slips away when you lose yourself in a great story. A well-written novel can transport you to other realms, while an engaging article will distract you and keep you in the present moment, letting tensions drain away and allowing you to relax

3. Knowledge

Everything you read fills your head with new bits of information, and you never know when it might come in handy. The more knowledge you have, the better-equipped you are to tackle any challenge you’ll ever face.

Additionally, here’s a bit of food for thought: should you ever find yourself in dire circumstances, remember that although you might lose everything else—your job, your possessions, your money, even your health—knowledge can never be taken from you.

4. Vocabulary Expansion

This goes with the above topic: the more you read, the more words you gain exposure to, and they’ll inevitably make their way into your everyday vocabulary. Being articulate and well-spoken is of great help in any profession, and knowing that you can speak to higher-ups with self-confidence can be an enormous boost to your self-esteem. It could even aid in your career, as those who are well-read, well-spoken, and knowledgeable on a variety of topics tend to get promotions more quickly (and more often) than those with smaller vocabularies and lack of awareness of literature, scientific breakthroughs, and global events.

Reading books is also vital for learning new languages, as non-native speakers gain exposure to words used in context, which will ameliorate their own speaking and writing fluency 5. Memory Improvement

When you read a book, you have to remember an assortment of characters, their backgrounds, ambitions, history, and nuances, as well as the various arcs and sub-plots that weave their way through every story. That’s a fair bit to remember, but brains are marvellous things and can remember these things with relative ease. Amazingly enough, every new memory you create forges new synapses (brain pathways)and strengthens existing ones, which assists in short-term memory recall as well as stabilizing moods. How cool is that?
6. Stronger Analytical Thinking Skills

Have you ever read an amazing mystery novel, and solved the mystery yourself before finishing the book? If so, you were able to put critical and analytical thinking to work by taking note of all the details provided and sorting them out to determine “whodunnit”.

That same ability to analyze details also comes in handy when it comes to critiquing the plot; determining whether it was a well-written piece, if the characters were properly developed, if the storyline ran smoothly, etc. Should you ever have an opportunity to discuss the book with others, you’ll be able to state your opinions clearly, as you’ve taken the time to really consider all the aspects involved.

7. Improved Focus and Concentration

In our internet-crazed world, attention is drawn in a million different directions at once as we multi-task through every day. In a single 5-minute span, the average person will divide their time between working on a task, checking email, chatting with a couple of people (via gchat, skype, etc.), keeping an eye on twitter, monitoring their smartphone, and interacting with co-workers. This type of ADD-like behaviour causes stress levels to rise, and lowers our productivity.

When you read a book, all of your attention is focused on the story—the rest of the world just falls away, and you can immerse yourself in every fine detail you’re absorbing. Try reading for 15-20 minutes before work (i.e. on your morning commute, if you take public transit), and you’ll be surprised at how much more focused you are once you get to the office.
8. Better Writing Skills

This goes hand-in-hand with the expansion of your vocabulary: exposure to published, well-written work has a noted effect on one’s own writing, as observing the cadence, fluidity, and writing styles of other authors will invariably influence your own work. In the same way that musicians influence one another, and painters use techniques established by previous masters, so do writers learn how to craft prose by reading the works of others.

9. Tranquility

In addition to the relaxation that accompanies reading a good book, it’s possible that the subject you read about can bring about immense inner peace and tranquility. Reading spiritual texts can lower blood pressure and bring about an immense sense of calm, while reading self-help books has been shown to help people suffering from certain mood disorders and mild mental illnesses.

10. Free Entertainment

Though many of us like to buy books so we can annotate them and dog-ear pages for future reference, they can be quite pricey. For low-budget entertainment, you can visit your local library and bask in the glory of the countless tomes available there for free. Libraries have books on every subject imaginable, and since they rotate their stock and constantly get new books, you’ll never run out of reading materials.


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            A healthy breakfast
Diabetes: Skipping breakfast may increase a woman's diabetes risk, according to a study published this month in the American Journal of Clinical Nutrition. Women who ate breakfast an average of zero to six times per week were at a higher risk of developing type 2 diabetes than women who ate breakfast every day.  [9 Meal Schedules: When to Eat to Lose Weight]

Heart Disease: Eating breakfast was associated with a lower incidence of heart disease in men between ages 45 and 82, according to a July study in the journal Circulation. The study also found that skipping breakfast was associated with hypertension, insulin resistance and elevated blood sugar levels.
Memory: A 2005 Journal of the American Dietetic Association review of 47 breakfast-related studies found that eating breakfast is likely to improve cognitive function related to memory and test grades. Translation: Eating breakfast is a smart move!

Weight Loss: In one recent study, people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months. The other participants consumed the same number of total calories per day, but ate most of their calories at dinner, according to the study published in July in the journal Obesity. The large-dinner group only lost an average of 7.3 pounds each over the same time period.
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Morning Sex Boosts Immune System, reduces Risk of Stroke

It’s time to stop pressing the snooze button because the morning is the best time of the day to get passionate with your partner.
According to sexual health and wellbeing expert Samantha Evans, getting frisky first thing brings a tonne of health benefits, including boosting mood and helping you look younger.
“Men accumulate testosterone as they sleep and from the time they wake up, they have a three hour window when they are brimming with testosterone,” she told Daily Star.

“That early morning erection is not called ‘morning wood’ or ‘morning glory’ for nothing.
“Whatever it is called, having an erection on waking up is as good a reason as any to initiate a little morning sex.”
Getting passionate first thing helps give the brain a boost too, meaning you’ll get over that sluggish, post sleep, feeling quicker than ever.
It’s also a good way to put your relationship first, as couples who are intimate regularly tend to feel more connected.
All that’s left is to get over the morning breath and any sweaty pongs which might be lurking.
That might seem hard, but a serious session should block out any fears about your partner’s hygiene.
“Adults who start their day with sex are more likely to be happier and healthier than those who start their day with a cup of coffee and breakfast,” Samantha added.

Morning romps can help improve your immune system, as people who get fruity one or more times a week tend to have higher levels of antibodies. These are the things which help ward off illness.
They’ll improve your mood, because orgasms increase levels of serotonin, the chemical that helps us feel jolly. Orgasms also help boost oestrogen levels, a hormone while helps skin and hair look glossy, plus a good romp will improve circulation.

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Improving Mental and Emotional Health 101 (must read)

                                               Image result for behavioral health articles

People who are emotionally healthy are in control of their emotions and their behavior. They are able to handle life’s challenges, build strong relationships, and recover from setbacks. But just as it requires effort to build or maintain physical health, so it is with mental and emotional health. Improving your emotional health can be a rewarding experience, benefiting all aspects of your life, including boosting your mood, building resilience, and adding to your overall enjoyment of life.

What is mental health or emotional health?

Mental or emotional health refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, your ability to manage feelings and deal with difficulties, and how much meaning and joy you derive from life.
Good mental health isn't just the absence of mental health problems such as depression or anxiety. Rather, it's the presence of positive characteristics, such as being able to cope with life's challenges, handle stress, build strong relationships, and recover from setbacks.
Mental and emotional health problems often arise when your nervous system has been compromised by overwhelming amounts of stress. The body's natural and most efficient method of coping with stress and rebalancing the nervous system is via face-to-face social contact with a trusted person. This is why mental and emotional health is so closely linked with social health: helping yourself involves reaching out to others.

Why are we reluctant to address our mental health needs?

Anyone can suffer from mental or emotional health problems—and over a lifetime most of us will. This year alone, about one in five of us will suffer from a diagnosable mental disorder. And mood disorders, such as depression and bipolar disorder, are one of the most common causes of hospitalization in the U.S.
Despite how common mental health problems are, many of us make no effort to improve our situation. We ignore the emotional messages that tell us something is wrong and try toughing it out by distracting ourselves or self-medicating with alcohol, drugs, and other destructive behaviors. We bottle things up in the hope that others don't notice. But our emotional issues always affect those around us, especially when we erupt in rage or despair at the sense of hopelessness and helplessness we feel.
Our reluctance to address our mental health needs stems from a variety of reasons.
  • In some societies, mental and emotional issues are seen as less legitimate than physical issues. They're seen as a sign of weakness or somehow as being your own fault.
  • Some people mistakenly see mental health problems as something you should know how to “snap out of.” Men especially, would often rather bottle up their feelings than seek help.
  • Many people think that if they do seek help, the only treatment options available are medication (which comes with unwanted side effects) or therapy (which can be lengthy and expensive). The truth is that, whatever your issues, there are things you can do to improve the way you feel and experience greater mental and emotional well-being. And you can start doing them today!

The role of resilience in mental and emotional health

Being emotionally and mentally healthy doesn't mean never going through bad times or experiencing emotional problems. But just as physically healthy people are better able to bounce back from illness or injury, people with good emotional health are better able to bounce back from adversity, trauma, and stress. This ability is called resilience.
People who are emotionally and mentally resilient have the tools for coping with difficult situations and maintaining a positive outlook. They remain focused, flexible, and creative in bad times as well as good. While some people learn these skills in infancy, depending on the quality of the relationship with their primary caretaker, they can also be learned at any time later in life.

Improving mental and emotional health tip 1: Connect face-to-face with others

One of the key factors in improving mental and emotional health and building resilience is having supportive people around that you can talk to on a daily basis. Humans are social creatures with an overriding emotional need for relationships and positive connections to others. We're not meant to survive, let alone thrive, in isolation.
  • Face-to-face social interaction with someone who cares about you is the most effective way to calm your nervous system and relieve stress. Interacting with another person can quickly put the brakes on defensive stress responses like “fight-or-flight.” It also releases hormones that reduce stress, so you'll feel better even if you're unable to alter the stressful situation itself.
  • The key is to find a supportive relationship with someone who is a “good listener”—someone you can regularly talk to in person, who will listen to you without a pre-existing agenda for how you should think or feel. A good listener will listen to the feelings behind your words, and won't interrupt, judge, or criticize you.
  • Reaching out is not a sign of weakness and it won't mean you're a burden to others. The truth is that most people are flattered if you trust them enough to confide in them.
  • If you don't feel that you have anyone to turn to, there are good ways to build new friendships and improve your support network.

Strategies for connecting to others:

  • Get out from behind your TV or computer screen. Screens have their place but communication is a largely nonverbal experience that requires you to be in direct contact with other people, so don't neglect your real-world relationships in favor of virtual interaction.
  • Be a joiner. Join networking, social, or special interest groups that meet on a regular basis. These groups offer wonderful opportunities for meeting people with common interests.

Improving mental and emotional health tip 2: Get moving

Ladies working out The mind and the body are intrinsically linked. When you improve your physical health, you'll automatically experience greater mental and emotional well-being. Exercise not only strengthens your heart and lungs, for example, it also releases endorphins, powerful chemicals that lift your mood and provide added energy.
  • Regular exercise can have a positive impact on mental and emotional health problems such as depression, bipolar disorder, anxiety, trauma, and ADHD.
  • Exercise also relieves stress, improves memory, and helps you to sleep better.
  • You don't have to be a fitness fanatic to reap the benefits. Even modest amounts of exercise can make a big difference to your mental and emotional health.
  • Exercise is something you can engage in right now to boost your energy and outlook and help you regain a sense of control.

Tips for starting an exercise routine

  • Aim for 30 minutes of activity on most days or if it's easier, three 10-minute sessions can be just as, or even more effective.
  • Try rhythmic exercise that engages both your arms and legs, such as walking, running, swimming, weight training, martial arts, or dancing.
  • Add a mindfulness element to your workouts. Instead of focusing on your thoughts, focus on how your body feels as you move—how your feet hit the ground, for example, the rhythm of your breathing, or the feeling of wind on your skin.

Improving mental and emotional health tip 3: Manage stress

Many of us spend so much of our daily lives feeling stressed, we're no longer even aware of it. Being stressed feels normal. But when stress becomes overwhelming, it can damage your mood, trigger or aggravate mental and physical health problems, and affect your quality of life.
While social interaction and exercise are excellent ways to relieve stress, it's not always realistic to have a friend close by to lean on when you feel stressed or to be able to go out for a run. These other stress management strategies can help you bring things back into balance:
  • Engage your senses. Does listening to an uplifting song make you feel calm? Or smelling ground coffee? Or maybe petting an animal works quickly to make you feel centered? Everyone responds to sensory input a little differently, so experiment to find what works best for you.
  • Use relaxation techniques to relieve stress. Techniques such as mindfulness meditation, deep breathing, or progressive muscle relaxation can put the brakes on stress and bring your mind and body back into a state of balance.
  • Manage your emotions. Understanding and accepting emotions—especially those unpleasant ones many of us try to ignore—can make a huge difference in your ability to manage stress and balance your moods. See HelpGuide's Emotional Intelligence Toolkit.

Improving mental and emotional health tip 4: Let your diet support your brain

Ladies working out What you eat—and even more importantly, what you don't eat—has a direct impact on the way you feel. Wholesome meals give you more energy and help you look better, resulting in a boost to your self-esteem, while unhealthy food can take a toll on your brain and mood.
Our bodies often respond differently to different foods, depending on genetics and other health factors, so experiment to learn how the food you include in—or cut from—your diet affects the way you feel. In general, instead of obsessing over specific foods or nutrients, focus more on your overall eating pattern.
Foods that Adversely Affect Mood
  • Caffeine
  • Alcohol
  • Trans fats or anything with “partially hydrogenated” oil
  • Foods with high levels of chemical preservatives or hormones
  • Sugary snacks
  • Refined carbs (such as white rice or white flour)
  • Fried food
Foods that Boost Mood
  • Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna
  • Nuts such as walnuts, almonds, cashews, peanuts
  • Avocados
  • Flaxseed
  • Beans
  • Leafy greens such as spinach, kale, Brussels sprouts
  • Fresh fruit such as blueberries

Improving mental and emotional health tip 5: Find happiness through giving

As explained earlier, there is an undisputed connection between social relationships and greater mental and emotional health, including lower stress and improved resilience, mood, and self-esteem. Now researchers are discovering that the greatest benefit of social connection stems from the act of giving to others. By measuring hormones and brain activity when people are being helpful to others, researchers have discovered that being generous delivers immense pleasure. Just as we’re hard-wired to be social, we’re also hard-wired to give to others.
This indicates that you have more control over your emotional health and happiness than you may have imagined. Supporting others is a learned skill that, with practice, can develop over time. Helping others is something you can learn to take pleasure in doing:
  • Spend time with people who matter to you. Build relationships where you offer support to other people—and they’re able to offer support to you.
  • Volunteer. The meaning and purpose derived from helping others  can enrich and expand your life—and make you happier.
  • For some, supporting others may not be instinctive and, at first, may even seem unrewarding. But like any learned behavior, it can be developed. Start small, dedicating only small amounts of time and energy to helping others. When your efforts are rewarded with pleasure, you’ll likely want to be more generous. 

Improving mental and emotional health tip 6: Invest in self-care

The activities you engage in, and the daily choices you make, affect the way you feel and how much you're able to help yourself. These choices, in turn, affect those around you. Investing in self-care is as much about caring for others as it is for yourself. Only when you feel healthy and happy can you be your smartest, most creative, and most caring self.

Activities to pursue

  • Get enough rest. To have good mental and emotional health, it's important to get enough sleep. Most people need seven to eight hours of sleep each night.
  • Get a dose of sunlight. Sunlight lifts your mood, so try to get at least 10 to 15 minutes per day, or use a lightbox in winter.
  • Enjoy the beauty of nature or art. Simply walking through a garden can lower blood pressure and reduce stress. The same goes for strolling through a park or an art gallery, hiking, or sitting on a beach.
  • Engage in meaningful work. Do things that challenge your creativity and make you feel productive, whether or not you get paid for it—things like gardening, drawing, playing an instrument, or building something.
  • Get a pet. Yes, pets are a responsibility, but caring for one makes you feel needed and loved. Animals can also get you out of the house for exercise and expose you to new people and places.
  • Have fun. Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, read a good book, or talk to a friend. Fun and play is not an indulgence but a necessity for emotional and mental health.

Activities to limit or avoid

  • Avoid cigarettes and other drugs. These stimulants unnaturally make you feel good in the short term, but have long-term negative consequences for mood and emotional health.
  • Limit screen time. We all love our smartphones and devices but spending too much time staring at a screen denies you the face-to-face interactions that can meaningfully connect you to others.
  • Avoid isolation. Living alone or a limited social circle due to relocation, aging, or decreased mobility can lead to isolation and an increased risk of depression. Whatever your situation, try to schedule regular social activities with friends, neighbors, colleagues, or family members who are upbeat, positive, and interested in you.

Risk factors for mental and emotional problems

Your mental and emotional health is shaped by your experiences, especially those in early childhood. Genetic and biological factors also play a role, but these too can be changed by experience.

Risk factors that can compromise mental and emotional health:

  • Poor connection or attachment to your primary caretaker early in life. Feeling lonely, isolated, unsafe, confused, or abused as an infant or young child.
  • Traumas or serious losses, especially early in life. Death of a parent or other traumatic experiences such as war or hospitalization.

  • Learned helplessness. Negative experiences that lead to a belief that you're helpless and that you have little control over the situations in your life.
  • Illness, especially when it's chronic, disabling, or isolates you from others.
  • Side effects of medications, especially in older people who may be taking a variety of medications.
  • Substance abuse. Alcohol and drug abuse can both cause mental health problems and make preexisting mental or emotional problems worse.
Whatever factors have shaped your mental and emotional health, it's never too late to make changes that will counteract any risk factors and improve your psychological well-being.

When to seek professional help for mental and emotional problems

If you've made consistent efforts to improve your mental and emotional health and still don't feel good, then it's time to seek professional help. Input from a knowledgeable, caring professional can often motivate us to do things for ourselves that we're unable to do on our own.

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