People often exercise, do muscle-building, and do workouts to become fit and healthy. But these factors are not enough to live a fit and healthy lifestyle. That Scientists have proved that nutrition also impacts so well in this scenario. Nutrition can boost our health, make us fit, and be healthier. There is no age limit for exercise and adjusting your proper diet because this can provide your body with profound mental health benefits. 


As we all know, health is of two types: Physical and mental. Giving your body all the required proteins for physical health is not enough. Your mental health should also be boosted to make you fit. 


To maintain health and fitness, exercise is critical point. Exercise has so many benefits for our health. It also reduces the risk of heart disease and strengthens our mental health by reducing anxiety and depression. 


According to research, it is recommended to have at least 250 minutes of exercise. This can happen quickly if you exercise for around 30-40 minutes five days a week. Our Physical and mental lives are connected with each other. It is observed that people who have good mental health have less risk of physical health problems. We all need to know the secret tips for maintaining physical and mental health. Let’s take a look at them first.


Physical: 

1. Swimming 

2. Cycling 

3. Running 

4. Laughing 


Mental: 

1. Sleep 

2. Positive relationships 

3. Relaxation 

4. Purpose to live 

5. Swimming 

6. Laughing 


Brief Description of Physical health tips: 


1. Swimming: 

Swimming is for all, whether you are a male or a female, young or old. You all are allowed to swim. It is actually a very suitable exercise to maintain yourself fit and healthy. Swimming can make your muscles strong and flexible because it includes almost every body muscle. In swimming, a person uses their body parts like arms, legs, stomach, and torso. Swimming has more benefits, like increased heart rate, managed body weight, controlled breathing,  and regulated blood sugar.


2. Cycling: 

Cycling is considered a healthy and helpful exercise that can be enjoyed by people of all ages, from young children to older adults. It is suitable for the environment and cheap and fun to do cycling.

Cycling has a good muscle workout and has fewer chances of injury. It increases stamina and strength. Cycling improves joint movability, makes bones strong, and reduces depression. There are statements that if you do cycling regularly reduces the risk of breast cancer and lowers the risk of developing diabetes and bone injuries.


3. Running: 

Running is a great way to be fit and benefits our body and mood. Running raises your level of cholesterol and increases lung functioning too. It tends to boost the immune system and lower the risk of blood clots. 

 In research, it is observed that running for women can be very helpful in reducing the risk of breast cancer. 

Diabetes and blood pressure patients are also advised to do running because it helps reduce having a heart attack. 

Some more critical benefits of running are weight loss, reducing depression, and refreshing the mood. 


4. Laughing: 

Whenever we laugh, we enjoy it, and it means we feel pleasure when we laugh. Laughter improves your heart and blood circulation, and it also helps with breathing too. 


A brief discussion about Mental Health tips: 


1. Swimming: 

Swimming not only makes our physical health stronger, but it has a positive impact on our mental health too. It is found that for those who swim regularly, sleep improves, and people get a Peaceful sleep all night. Swimming affects our sleep positively, boosts our mood, makes us relax, and decreases our stress and anxiety. 


2. Sleep: 

Usually, we think there is nothing if we do not sleep. But its impact on our mental health is terrible. There is a powerful connection between our sleep and mental health. Let’s suppose you are tired. You cannot give proper attention and concentration to your regular activities, and you will feel lazy and sleepy.


3. Positive Relationships: 

People with a strong connection with their loved ones are happier and live more lives than others. Less lonely people tend to have more positive mental health. 


4. Relaxation: 

Depression or stress are the major factors to harm our mental health. To make your mental health stronger, you should consider on following:

 • Deep breathing 

• Take medication 

• Yoga 

• Massage 

• Spend time in nature 

• Make your routine and follows it 

• Listen to music 

• Do what makes you happy 

• Writing 


5. Purpose to Live:

A purpose of living can be a life-changing formula to apply. If someone has a purpose for living a life, one will try to achieve that purpose. Set your life goals, which will give your mind a way to work for that goal. 


6. Laughing: 

Like swimming, Laughter also benefits our mental health. Laughter decreases our stress, and you have also noticed that you will feel satisfied when you laugh. It improves your sleep quality and lowers anxiety. Laughing increases our bonding with family, friends, and fellows. 


Role of Nutrition in our Health: 


Nutrition plays a vital role in mental and physical health. A healthy diet and the correct minerals and vitamins are required to make us fit and stress-free. 


Why is nutrition important in Mental & physical health? 


If the body does not take proper vitamins and nutrition, it will not work better and will become physically and mentally weak. 

Mental Health can function better with these nutrients: 

• Vegetables (probably green leafy) 

• Fish with a good number of fats 

• Meat 

• Strawberry and blueberry 

• Grains • Fruits 

• Coffee or tea 

• Fresh Juices 


While for physical health, nutrition is essential to make us and our bodies energetic, responsive, and confident. Starting the day with a healthy diet and breakfast is better than having a heavy brunch or lunch. If you do not take breakfast properly, you feel sleepy, anxious, and less competitive. If you do not eat for a whole day, do not skip breakfast because it is not suitable for your health. 


Eat healthily and live longer.