How to achieve peace of mind and body in the new year?

Sleeping without dreams, waking without worries, eating simply, and breathing deeply will help you achieve 'peace of mind and body'.

In 1946, the World Health Organization (WHO) defined health as: 'Health is not merely the absence of disease, but a state of complete physical, mental, and social well-being.'

This definition shows that the body and mind of a person are inextricably linked, and good health means "peace of mind and body." How can one achieve "peace of mind and body"?

Sleep without dreams

Sleep is not a complete cessation of activity, but rather a special form of bodily function that helps the body restore energy expended while awake. Dreamless sleep is sufficient, deep sleep, and the best way to restore vitality.

Exercises that are suitable for each individual's body bring a feeling of freshness, vitality, and good health - Photo: DUYEN PHAN

We need to understand that sleep is a rhythmic physiological phenomenon consisting of multiple cycles (each cycle lasting approximately 90 minutes). Each cycle comprises several stages: onset of sleep, deep sleep, very deep sleep, and finally, paradoxical sleep.

Repetitive sleep, also known as rapid eye movement sleep or REM sleep, accounts for 25% of the cycle, and dreams usually occur during this stage.

The stages preceding REM sleep, which include the onset of sleep, deep sleep, and very deep sleep, are called NREM sleep (Non-Rapid Eye Movement sleep), meaning sleep without rapid eye movements, and account for 75% of the sleep cycle.

A good night's sleep requires both REM and NREM sleep. If you sleep deeply, even if you dream, you won't remember anything when you wake up.

The average duration of sufficient sleep is about 8 hours, but this isn't always necessary. Signs that you've had enough sleep include feeling refreshed, alert, and comfortable upon waking, and being able to function normally during the day.

Today, science has proven that getting enough sleep leads to good health, while lack of sleep can cause all sorts of illnesses.

Therefore, sleep is truly very important for health. And "dreamless sleep" is something everyone strives for in life and reflects a certain degree of "peace of mind and body."

Stay awake without worries.

In today's life, it's incredibly difficult to go from waking up early in the morning to falling asleep late at night without a single moment of anxiety. It's the constant burden of "stress" that weighs heavily on our minds, causing us to feel anxious to varying degrees. What is stress and why is it so terrible?

When the mind and body are at peace and joyful, the body will be filled with happy energy - Photo: QUANG DINH

Stress refers to psychological pressures and upheavals in family and society that affect individuals, causing imbalance. A person's response to stress is to feel "tension and anxiety."

It's important to note that stress isn't always bad. In moderation, stress can actually boost our alertness, concentration, and ability to cope with unfavorable situations. We can develop positive thinking, find ways to take control of the situation, and be determined to resolve the crisis, often succeeding in overcoming stress without feeling overly anxious.

However, if stress is repetitive and we cannot control it or adapt to the changes it brings about, our bodies will experience physical and mental disorders.

Numerous studies have shown that when under stress, the body undergoes changes (including increased secretion of hormones such as glucocorticoids, adrenaline in the adrenal glands, somatostatin, prolactin, and endorphins in the nervous system...) which can become risk factors for diseases (such as peptic ulcers and many other illnesses).

In addition to the physical disorders mentioned above, frequent stress can also easily lead to mental disorders such as insomnia, mental exhaustion, and depression.

Thus, it is clear that "being free from worry" is also something that people strive for in life and reflects a certain degree of "peace of mind and body."

Simple food

Simple eating means eating "enough" and eating "healthily". First and foremost, it means eating a balanced diet containing all five essential nutrient groups (protein, fat, carbohydrates, vitamins, and minerals).

Eating a balanced diet is essential for maintaining good health - Photo: CHAU ANH

The concept of "balance" in eating is very important. We shouldn't overeat, but rather consume just the right amount of protein, fat, and carbohydrates. We should eat plenty of fresh vegetables, fruits, and whole grains, as these are very good for our health.

Eating "healthily" also means knowing how to eat and drink properly, such as: always eating cooked food and drinking boiled water, thoroughly cooking leftover food before eating, properly storing processed food, preventing flies, cockroaches, and dust from entering, washing hands with soap before eating and after using the toilet or working, etc.

Breathe deeply.

Breathing is what sustains life. Normal breathing uses only half of the lungs. Deep breathing, however, uses almost both lungs completely, with the diaphragm actively working to massage the abdominal organs.

Deep breathing not only provides us with vitality by taking in more oxygen and expelling almost all the carbon dioxide from our lungs, but it also helps to purify our minds.

Deep breathing is breathing with complete awareness: "Inhale, feel your belly expand. Exhale, feel your belly contract." And with a pure mind: "Inhale with a calm mind, exhale with a smile," and with a joyful heart.

According to Tuoitre.