This would be the “maintenance manual” (so we can call it) of the health of our brain, of our “psyche”. How all motor, the brain requires care, like any other part of our body. We must learn to prevent problems in the future, something that most of us do not think about often. Here is the list of tips to maintain a healthy and lasting mental health and avoid problems in the future:

1 – Sleep 8 hours a day at a stretch (the older age less hours, but I would say a minimum of 6.5). Lack of sleep makes us irritable and cranky. When you get up, expose yourself to the morning sun as this helps to regulate the sleep-wake cycles. Try to always go to sleep at the same time and follow the same routine before going to sleep. Do not eat copious meals or exercise right before bed. Do not drink alcohol in abundance because it induces sleep at first but then causes awakenings at midnight. Try not to watch TV in bed. Sleep is very important in the processes of learning and consolidation of memories, helps concentration, can help reduce symptoms of stress and depression. But sleeping excessively is not good, so do not let it get out of hand!

2- Perform moderate physical exercise regularly (about 3 times a week). Physical exercise helps us because it promotes the segregation of endorphins and serotonin related to the feeling of well-being. It is also a powerful distraction from worries and pain. Recent studies also point to modulator norepinephrine that would regulate reactions to stress.

3- Meditate. This trains the brain to deal with stressful situations. It is also a good strategy of relaxation and self-knowledge and allows us to focus 4- Have a list of short-medium and long-term objectives. This will allow you to have goals and know which way to go. It provides structure and meaning to life.

5- Keep in touch with friends and family. Social contact is associated with oxytocin, a neuropeptide that produces a sensation of well-being. In addition, social support is a protective factor in many psychological disorders and a great help in times of need. It is also associated with a more favorable aging. Give and accept support. Share interests Laugh and have fun.

6- Relax. Spend some time for yourself, a foam bath, listen to relaxing music, watch a movie … Relaxation decreases the damaging effects of stress, reduces muscle tension, improves psychosomatic symptoms and self-control. And of course, it provides well-being to the person. My recommendation: Jacobson’s progressive muscle relaxation that I explained in anotherrecent article .

7-Perform mental acuity exercises: sudoku, soups of letters (and varied) serve … Read also is very good and also help us to evade the problems of day to day and as not to learn one or two new things! Practice addition, subtraction and manual division from time to time. After all, the skills that we do not practice the brain loses because of weakening between connections. And whoever thinks it’s like riding a bike that tries to perform a manual division (yes yes, with its box and all) of three or more digits.

8- Take care of your diet and eat slowly. Eat lots of fruit and vegetables and fiber-rich foods. Avoid fatty or excessively sugary foods.

Beneficial foods:

Antioxidant foods: green tea, blackberries, tomatoes, aubergines, chocolate …

Eggs: Long-term memory.

Avocado: Concentration

Salmon, tuna, anchovies …: Improve energy, learning and memory. Improve depressive moods.

Fruits and citrus: improve memory.

Fruits and green vegetables: Memory and concentration.

Whole grains: Improve attention.

Tea: Combats fatigue and improves memory and attention.

Food with calcium (milk, yogurt, cheese …): Improve alertness, concentration and memory.

Curry: Protects from neurodegenerative diseases.

Chocolate (cocoa 80% or higher): Antioxidant, stimulant and improves mood.

Nuts: Improve memory and mood.

We must eat foods rich in Omega 3 and 6, vitamin E, B6, B12, antioxidants, folic acid, iron, magnesium and calcium.

Food affects the production of serotonin, noradrenaline and brain dopamine. All foods that promote the production of these neurotransmitters will be beneficial for the state of mind and mental health: nuts, almonds, pipes, yogurt, chocolate, fruits and vegetables, fish …

You have to drink at least 8 glasses of water a day to keep the brain and body hydrated and thus promote their functions.

9 – Sunbathing (moderately): It is good for the mood as UV rays promote the production of serotonin.

10- Adopt a positive attitude, centered on the present, based on the acceptance of oneself and of what surrounds us.

11- Financial problems increase stress so have a financial budget and foresee the contingencies with a “fund for emergencies”.

12- Do not be afraid of change , change is inevitable and is the engine of progress.

13- Volunteer in your community or participate in charity events. Get involved.

14- Look for help when you need it . It is not a sign of weakness to ask for help but for strength. No one is perfect, nobody is going to be able to always take care of everything alone. We live in society and we must know how to take advantage of the benefits that this brings us. Evolution has made us social beings because this was the most adaptive form of existence for our species.

15- Break with the monotony from time to time . The routine can be boring and depressing, allow yourself a surprise from time to time.

16- Unleash creativity. Creativity fosters mental sharpness, it is also a very good form of personal expression, of self-knowledge. We must allow ourselves to let loose that energy from time to time, paint a canvas, write a short story, do crafts, invent a new device, paint a wall of a house with motives …

17- No television buses. Becoming a zombie is not an option. Find more active and challenging hobbies.

18- Keep a certain autonomy, be self-sufficient. Do not always depend on others (do not dump our entire existence in our partner for example), do things by yourself from time to time. It is good to seek support from others but you also have to believe in yourself.

19- Exercise self-control and the rational solution of problems, premeditating your actions and establishing lists of pros and cons. Evaluate the risks and consequences of your actions as much as possible, thus avoiding surprises and regrets.

20- Mens sana in corpore sano: make sure you take care of your health, your diet and your body. Mind and body are united, when one suffers the other suffers it too! I recommend reading the article “Why do we get sick in periods of stress?” Which explains very well how mental health can influence physical health.

21- Be organized with your time , but learning to prioritize. Take into account your own abilities and the available resources (material and time) for each task. Do not overload yourself and schedule breaks between tasks. This in itself can avoid a lot of stress. Use an agenda or calendar.

22- Be humble and try to listen, you learn much more. Do not judge others.

23- Learn to recognize your own emotions and your stress. Express what you feel to others. Learn to channel those positive feelings and control the negative ones.

24- Enjoy nature and travel , know new places. Open your borders to the unknown.

25- Practice sex. Sex improves pain and helps sleep. We also secrete very beneficial hormones for mood that offer a relaxing effect through endorphins, adrenaline, dopamine and serotonin. Reduces anxiety, improves stress and self-esteem.the present and on what is important, focusing our attention on the acceptance of what surrounds us.