5 habits to quit this year, according to mental health experts


When it comes to New Year’s resolutions, two topics usually come to mind: getting rid of things that are no longer useful, and adopting new habits that are considered beneficial. While these habits typically include goals such as healthy eating and exercise, much more is required for personal development and holistic well-being. Renowned neurologists, psychiatrists, and mental health professionals point out some of the habits to leave last year as the new year begins. Here are 5 habits we need to give up in 2023:

1. Vitamin D deficiency

Vitamin D, also known as the sunshine vitamin, is critical to bone development and healthy skin, from boosting the immune system to brain health while supporting holistic well-being. However, according to experts, vitamin D stores, which have begun to decrease due to less sunlight, especially during the winter months, are negatively affecting bodily functions, especially brain health.

Neurologist Dale Bredesen, author of The End of Alzheimer’s, one of the New York Times’ best-selling books, notes that people experience cognitive decline and this is due to falling vitamin D levels. Claiming that vitamin D levels are usually in the 19 -20 ng/ml, Dr. Bredesen says that while a vitamin D level of 30 ng/mL might be considered normal, it’s still important to have at least 50 ng/mL for good health. We need to turn to sources of vitamin D to improve cognitive function, which begins to decline with age, prevent the development of diseases such as dementia and Alzheimer’s, and protect healthy brain development. It is very important to spend time outdoors in order to get regular sunlight, eat foods rich in vitamin D such as dairy products, mushrooms, fish, eggs, and take supplements if necessary. If you’d like, you can find recipes to help you boost your vitamin D levels in our article Delicious Recipes Made with Foods That Source Vitamin D.

2. Ignoring the oral microbiome

While noting that bacteria in the mouth can progress to the brain and disrupt brain function, experts say the reason for this is because the mouth is the door to the body and the start of the gastrointestinal system. Functional Medicine Psychiatrist Dr. Anything that is very close to the brain in the mouth can easily move towards the brain, according to Kat Toops. Therefore, it is very important not to ignore the oral microbiome.

When it comes to oral and dental health, it is important to understand that regular brushing is not enough. Dr. Taking care of your oral microbiome is essential for healthy brain development, Tups says. Avoiding sugary foods and alcoholic beverages, limiting the use of antiseptic mouthwashes, and getting in the habit of flossing every night are some of the most important steps to take.

3. Clinging to toxic positivity

Of course, it is very important to stay positive, see the glass half full and not lose hope, especially when you are trying to get through difficult times. However, this is not always beneficial; especially when we overdo it. According to experts, “toxic positivity”, which is one of the concepts that we often encounter lately, can negatively affect our well-being. ‘only good moodthe current can interfere with correct reactions, cause alienation from reality, and set the stage for the suppression of some emotions.

Behavior change and positive psychology expert Sascha Heinz says that being in a good mood all the time can backfire. “Pessimism itself has many advantages; because it helps you be realistic about what you can and cannot achieve and can help you be more successful.” Therefore, instead of toxic positivity, it is necessary to develop an attitude that opens up space for all emotions, does not escape from reality, faces obstacles and problems, and seeks solutions. If you’d like, you can also take inspiration from our article, Toxic Positive: Ways to Break the “Only Good Feelings” Trap and Live a Realistic and Fulfilling Life.

4. Say yes to everything

The “failure to say no” is so common that we might consider it the plague of our time. Unfortunately, we say “yes” to many things we don’t want, thinking so as not to offend the other person or embarrass ourselves, and we can steal our own time and energy. We can wear ourselves out because we can’t say no to trying to please everyone.

Bestselling author of The Myth of Normal and renowned speaker Dr. According to Gabor Mate, people learn early in their childhood that they have to be compatible in order to be acceptable. For this reason, they ignore their own will, suppress their thoughts and views and cannot say no. “Your yes is meaningless if you can’t say no” A well-known physician says that reluctant consent creates negative physiological effects, and therefore it is necessary to build boundaries of health. Also, a famous doctor who claims that nature wants us to erect a barrier between ourselves and the desires of other people says that we all need to develop as independent people with our own feelings, values, desires and view of what we want or not.

If you find it difficult to say no, here are some tips to help you stop saying yes to everything: Saying No: How can you say no more easily and without resentment? You can find it in our article.

5. Tell everyone everything

Although sharing your feelings and experiences with another person is necessary and important, according to many psychologists, this is not always a good idea. Especially when we don’t tell the right person the right amount. Renowned psychologist Ethan Cross notes that we should be more sensitive when expressing all our feelings to someone: “Opening your feelings to another is good for strengthening the relationship, the emotional bond, the friendship between two people. It’s nice to know that there is someone who is ready to listen to you and finds time for you. However, when this posting stops, you may not have a second plan in place to fix any problems you run into.”

In other words, although we enjoy sharing our problems, especially when we experience negative emotions and situations where we receive support from someone else, we may lose the ability to cope with problems on our own and be surprised at what we will do. do if we do not share. For this reason, it is much more important than it is considered to establish a balance of exchange, and not to share everything with everyone all the time. Being alone with ourselves from time to time can help us gain different points of view and find alternative solutions.

It may interest you: wellness trends and healthy alternatives to say goodbye to 2023

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