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By Dietitian Nazira


Managing and taking care of our mental health is as important as physical fitness and cannot be neglected. Based on the statistic, 1 out of 3 individuals in Malaysia is suffering from mental illness, with the highest prevalence is from the lower income group. Based on a survey done by Malaysia National Survey Health and Morbidity (NHMS) in 2015, people aged 16 and above have higher probability of suffering the mental illness by 29.2% compared to those below 16.


Here are few tips on how to take care of your mental health:

  • Exercise regularly - Spending 30 minutes every day exercising can help improve and boost your mood. The reason is because hormone level responsible to make you emotionally stable such as serotonin and endorphins change when you exercise. 
  • Stay positive - Avoid all the negativity that might consume and drain your energy. Don’t let fear take over and have you convinced that things won’t work out for the best. Try to enjoy all sorts of things and never afraid of rejection.
  • Be grateful and live moderately - Try to feel contented with whatever you have. Be it lifestyle or relationship, it is your journey. You must have a lesser expectation on people, as not everyone is obliged to accommodate your needs. Don’t easily influenced by others and let them dictate how you should live your life. 
  • Manage your circle - Include yourself in a good circle, those who can provide you emotional support and help when needed. Never shy to reach out and stay connected. You should not afraid to say “NO” if you feel like you are taking on too much, be it your family or friends. 
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