HEALTHY LIFESTYLES FOR MENTAL WELL BEING
Adopting healthy habits does more than just benefit the body; research shows it is a powerful way to protect and nurture our mental health. From managing anxiety and depression to supporting recovery from more complex conditions like PTSD or bipolar disorder, these daily choices act as both a shield and a remedy. Experts generally group these life-changing behaviors into six core areas:
- Physical activity
- Diet and nutrition
- Mind body practices and mindfulness
- Sleep quality
- Social relationships
- Avoidance of harmful substances
While treating mental health issues with professionals, making lifestyle changes can boost the effectiveness of medication, psychotherapy, and other treatments. These shifts not only aid recovery but also help prevent mental disorders and enhance physical health.
The key principle is to develop small yet sustainable habits in various aspects of life. Working with experts to plan, adjust, and integrate these habits into your daily routine will benefit long-term mental health. Over time, positive progress in one area often creates a ripple effect. For instance, better sleep and nutrition can provide more energy for both physical and mental tasks.
PHYSICAL ACTIVITY
Physical activity has a profound impact on mental health. Numerous studies show that exercise reduces symptoms of depression and helps maintain a positive mental state, acting effectively as a primary therapy or in combination with medication and psychotherapy. Strong evidence also suggests that regular physical activity is beneficial for individuals living with post traumatic stress disorder (PTSD), anxiety, and attention deficit hyperactivity disorder (ADHD).
In addition, consistent exercise helps prevent cognitive decline in older adults. More broadly, regular physical activity has a positive effect on cognitive functioning and enhances neuroplasticity, which refers to the brain’s ability to change, learn, and adapt more effectively.
Physical activity can take many forms, including walking, running, attending fitness classes, or participating in organized sports. One practical and accessible approach is incorporating short bouts of movement throughout the day. These may include brief activities such as climbing stairs for a few minutes, jumping in place, or doing push ups. Many people find that taking short movement breaks every hour during work improves concentration and attention, thereby enhancing overall productivity.
NUTRITION
Food can be considered a form of “medicine,” and studies have highlighted the significant impact of diet and nutrition on mental health. Diets focused on whole foods, especially vegetables, fruits, legumes, unprocessed whole grains, nuts, olive oil, and fish, are believed to have a positive impact on mental health. Conversely, consuming large amounts of processed foods, artificial ingredients, refined grains, and sugar tends to increase the risk of declining mental health.
Furthermore, increasing evidence also suggests that certain specific nutrients can be highly beneficial in supporting the treatment of various mental health disorders.
MIND BODY PRACTICES AND MINDFULNESS
Research has also identified the benefits of mind-body practices such as yoga, tai chi, meditation, and mindfulness activities. These activities can help reduce stress, improve well-being, and help alleviate symptoms of mental health conditions.
Prolonged stress can lead to negative physical and mental health outcomes. Studies indicate that yoga can change the structure and function of certain brain regions, including significant changes in areas involved in emotion regulation and stress management.
Mindfulness based stress reduction has been shown to provide clear therapeutic benefits. A typical program is delivered by trained instructors and usually consists of eight weekly group sessions. These sessions include a range of formal and informal mindfulness practices such as seated meditation, body scan exercises, breathing techniques, mindful walking, and cultivating mindful awareness in daily life. Programs also incorporate mindful yoga, group discussions, and guided materials to support home practice.
Recently, breathwork has also gained increasing attention as a standalone intervention. Breathwork practices are recognized for their ability to lower stress levels and alleviate symptoms of anxiety and depression. This therapy employs specific breathing techniques to calm the body and mind, reduce psychological pressure, and is frequently integrated into yoga or meditation sessions.
SLEEP
Most of us don’t get enough sleep that our body needs even though it is an essential part of the human body and yields a crucial role in physical and mental health. When our body doesn’t get the rest it needs, decision-making abilities and mood can be negatively affected. In addition, sleep disorders are linked to both physical and emotional problems and can contribute to the onset or worsening of mental disorders.
There are many reasons behind a bad sleep schedule, some of which can be fixed, for example, distractions due to electronic devices or having irregular lifestyles. Developing healthy sleep habits and practices, such as consistent sleep times and routines and limiting screen time before sleeping, and exercising during the day, can help improve sleep.
SOCIAL CONNECTION
Consistent research findings indicate that individuals with fewer social connections tend to experience poorer physical and mental health outcomes. A 2023 report by the United States Surgeon General on loneliness and social isolation highlighted this issue, noting that loneliness and isolation increase the risk of developing mental health problems. The report also stated that a lack of social connection may raise the risk of early mortality to a level comparable to smoking cigarettes daily.
Socially-based psychosocial rehabilitation has proven effective in improving functioning and reducing symptoms for individuals with bipolar disorder or schizophrenia. While the underlying mechanisms are not fully understood, substantial evidence suggests that social bonds impact neurobiological pathways and bolster psychological resilience. Through emotional support and positive coping mechanisms, the impact of stress is significantly mitigated. Furthermore, positive emotions such as a sense of belonging, safety, and being valued can help fortify our ability to handle pressure.
In essence, building and maintaining social relationships contributes to overall improvement in mental and physical health, and helps prevent and alleviate symptoms of mental disorders.
AVOIDING HARMFUL SUBSTANCES
Steering clear of harmful substances like tobacco and alcohol is crucial, not just for physical health, but for maintaining a stable mind. These substances often worsen symptoms we try to avoid, such as anxiety and fatigue. This caution should also extend to the misuse of prescription medications and the environmental toxins we encounter daily; pollutants in our surroundings can have a surprisingly direct impact on our mental well-being.
The consequences of substance use disorders are far-reaching, yet many people still struggle to find the support and treatment they need. At the same time, we must stay alert to the rise of behavioral addictions, particularly the overuse of social media and technology. As awareness grows, so does the development of healthier habits and solutions to help us reclaim our time and mental energy.
References
Noordsy, D., Abbott Frey, A., and Chawla, V. 2024. Special Report: Lifestyle Psychiatry Emphasizes Behaviors Supporting Mental Health. Psychiatric News, February 23, 2024.
American College of Lifestyle Medicine. https://lifestylemedicine.org/
Sugden, S. G., Merlo, G., and Manger, S. 2024. Can lifestyle medicine improve global mental health? Academia Mental Health and Well Being. https://doi.org/10.20935/MHealthWellB6224 https://www.psychiatry.org
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