� Alcohol .
� Trans fats or anything with “ partially hydrogenated ” oil .
� Foods with high levels of chemical preservatives or hormones .
� Sugary snacks .
� Refined carbs ( such as white rice or white flour ).
� Fried food .
� Fatty fish rich in Omega-3s such as salmon , herring , mackerel , anchovies , sardines , tuna .
� Nuts such as walnuts , almonds , cashews , peanuts .
� Avocados .
� Flaxseed .
� Beans .
� Leafy greens such as spinach , kale , Brussel ’ s sprouts .
� Fresh fruit such as blueberries .
If you lead a busy life , cutting back on sleep may seem like a smart move . But when it comes to your mental health , getting enough sleep is a necessity , not a luxury . Skipping even a few hours here and there can take a toll on your mood , energy , mental sharpness , and ability to handle stress . And over the long-term , chronic sleep loss can wreak havoc on your health and outlook .
Everyone derives meaning and purpose in different ways that involve benefitting others , as well as yourself . You may think of it as a way to feel needed , feel good about yourself , a purpose that drives you on , or simply a reason to get out of bed in the morning .
In biological terms , finding meaning and purpose is essential to brain health as it can help generate new cells and create new neural pathways in the brain . It can also strengthen your immune system , alleviate pain , relieve stress , and keep you motivated to pursue the other steps to improve mental and emotional health . However you derive meaning and purpose in life , it ’ s important to do it every day .