Prevention of mental health problems

While negative life events or genetic predispositions to mental health disorders, for example, cannot always be predicted, there are, so to speak, three boring pillars that we can all observe. These are, of course, sleep, diet and exercise. They are called boring because talking about them is boring, but inevitably important!


During sleep, a person rests and his bodily functions are restored. During sleep, hormones are released, which also play an important role in regulating our appetite - for example, when we have slept a little, we feel the need to consume more food to get energy. A good night's sleep also helps the immune system to function better - this way the body can fight diseases more effectively! During sleep, the brain cleans the memory - that is, it sorts out the important and gets rid of the insignificant. If we do not get enough sleep, the brain will not be able to process the new information we receive during the day, which will make it much more difficult for us to remember this information in the future.

A young adult should sleep 7-9 hours a day, but their sleep needs may fluctuate for each person. So, if you sleep 10 hours and feel good afterwards, your need for sleep is 10 hours a day.

Interesting fact: the daytime sleep should not be longer than 25 minutes! Otherwise, the night's sleep rhythm will shift and it will be difficult to fall asleep in the evening.


In addition to sleeping, nutrients are also needed for normal brain function. Sometimes we can notice that when we don't eat for a long time, we start to get irritated more easily. In order to avoid such situations, it is important to eat regularly and with good quality. Dietary carbohydrates, proteins and fats are important for brain function. Carbohydrates provide energy to the brain and determine blood sugar levels. Rapidly absorbed carbohydrates (including all kinds of sweet products) provide energy immediately, but do not fill the stomach for a long time, so we have to eat again soon. Proteins and fats ensure that nerve impulses can travel rapidly in the brain, thereby stimulating the production of neurotransmitters. Neurotransmitters are the substances in our brain that are responsible for our mood.


Exercise - like a quality diet - ensures that our bodies produce certain hormones and brain chemicals that are responsible for mood. Movement also helps the brain cells to grow and develop and reduces the harmful changes in the brain caused by stress. When sleep problems occur, the movement of the body often becomes so tiring that sleep is easier to come by. With proper sleep, we can also do more during the day. This in turn promotes a faster night's sleep.

You should exercise for at least 30 minutes a day. However, this 30 minutes does not have to be just intense exercise. For example, you can connect exercise to your daily activities by exercising, cleaning or choosing a longer way home.

To follow its “boring” foundations, ENVTL has made an exciting flyer; print it out and start filling!