In the past decades, mental health has received little attention. The associated symptoms were often ignored until they developed into a serious problem. Fortunately, these days, many are willing to openly discuss all aspects of their mental health, from mild stress and anxiety to more severe mental disorders.
Mental health issues require a comprehensive review by a licensed physician. However, there are some opportunities available to everyone to make lifestyle changes to promote mental health. In this article, we will look at some ways to change your diet and habits for the benefit of your peace of mind.
1. Eat a varied diet, eat lots of fresh, unprocessed foods
A 2015 study of 849 Korean girls showed that a diet rich in highly processed foods (fast food) increased the risk of depression. Limiting fast food intake will be beneficial for many other aspects of health besides mental health.
Along with reducing the amount of processed foods in the diet, there are quite a few other possible dietary changes that can be beneficial for mental health. However, research results often contradict each other. Some publications note that excessive consumption of carbohydrates can lead to depression, while others say that a lack of carbohydrates adversely affects the psyche.
Evidence from many sources agrees that poor nutrition can exacerbate various mental illnesses. The diet often needs to be modified based on individual needs. The diet that works for you may not work for others. In general, it's good to find a reasonable balance between proteins , carbohydrates, and healthy fats (from nuts and seeds , for example ), and limit your intake of processed foods. A licensed naturopath or nutritionist can help create a personalized diet that's right for you.
2. Walk in nature
A 2018 review of multiple studies found that nature has a positive effect on mental health. It has been proven over and over again that contact with nature promotes a positive emotional response, boosts self-esteem, and improves brain function.
In this study, the positive impact of various specific aspects of nature was studied, but scientists did not come to certain results. Even if you live in the heart of a metropolis, take the time to get outside and enjoy the sun - so you get some vitamin D , and every second is useful!
"Forest bathing" is an idea from Japanese culture. According to research, a forest setting can help lower levels of the stress hormone cortisol and adrenaline, calm the nervous system, ease anxiety, depression, anger, fatigue, and confusion, while boosting your spirits.
3. Sleep well
Sleep is essential for physical and mental health. Getting enough sleep is one of the foundations of a healthy lifestyle. A 2017 study of 850 people with respiratory conditions found a strong correlation between poor sleep quality and mental health problems.
Some studies note that normal magnesium levels contribute to a good night's sleep . Melatonin , a natural sleep hormone produced by the body for good sleep, can also help with sleep problems .
Try to sleep 7-8 hours every night. If you have trouble sleeping, see your doctor to find out exactly how you can improve your sleep.
4. Eat less sugar
In 2017, a study was released that analyzed the diet and symptoms of depression in 4,969 people aged 18 to 70. A diet high in sugar and processed saturated fats showed a stronger correlation with depression symptoms compared to a diet high in sugar.
Avoiding or minimizing processed sugary foods in your diet can improve mental health. Stevia is a natural, sugar-free sweetener that can be a healthy substitute for times when you crave something sweet.
5. Stabilize your blood sugar
Significant fluctuations in blood sugar levels throughout the day or when there are long breaks between meals can cause symptoms of anxiety and depression. In this case, a state of "hungry anger" may occur. This happens even in people who do not have diabetes.
Keep healthy snacks on hand and eat more often to avoid mood swings and energy levels, as well as maintain mental clarity.
An interesting way to balance your blood sugar levels is to consume more cinnamon . Add it to smoothies, tea or coffee for a more balanced feel throughout the day. Talk to your doctor if you feel that fluctuating blood sugar levels are interfering with your daily activities.
6. Avoid artificial sweeteners
The common artificial sweetener aspartame has been linked to anxiety symptoms. These symptoms may disappear shortly after stopping aspartame and return quickly after repeated use. Eliminating aspartame from the diet can help reduce anxiety.
It's often found in calorie-free sugary foods, so read labels carefully to avoid aspartame. Again, it's pretty easy to replace artificial sweeteners with natural stevia .
7. Find an exercise you enjoy
Exercise is good for mental and physical health. The main thing is to engage in the kind of physical activity that you like and that you aspire to. If you don't like exercise and have to force yourself to do it, try something else! Some people like to go to the gym, while others prefer to exercise outside. It helps a lot to find a walking partner, while others like to walk at their own pace.
Physical activity increases blood flow to the brain and contributes to the normal functioning of neurotransmitters and hormones. The relationship between regular exercise and various mental health benefits has been documented in multiple studies. Having found a suitable load for themselves, many begin to feel so much better that they look forward to a new session or workout. Again, the most important thing is to find the activity you like.
8. Limit Your Caffeine Intake
Studies have noted a relationship between excessive caffeine intake and depression and anxiety. This may apply to people with a genetically determined slow metabolism of caffeine, but the problem is most likely due to increased consumption of caffeine.
Symptoms of anxiety can be indistinguishable from excessive caffeine consumption: nervousness, rapid heart rate, insomnia, and irritability. For anxiety and depression, it can be helpful to limit yourself to caffeine.
Besides caffeine, there are many other ways to keep your energy up . If general lethargy is becoming a problem in your life, talk to your doctor about how to find the cause of your lack of energy.
9. Get rid of the clutter in the house
A 2010 study found higher levels of the stress hormone cortisol in people who had a lot of clutter at home. Participants in the study accompanied the authors of the work around their home. Those who described their home with more negative words (eg, "cluttered," "mess," "broken") had higher levels of salivary cortisol and increased levels of depression.
Getting rid of clutter has received a lot of attention lately – and for good reason. Home tidying experts (like Marie Kondo) recommend leaving only the things in the house that bring you joy and getting rid of anything that causes stress or sadness.
10. Remember self-compassion
A 2018 study in Korea found that older people who feel more sorry for themselves during times of stress have better mental health than those who are harsh on themselves during difficult times. In addition, they are generally more satisfied with life.
Self-compassion is also a form of self-care. It is extremely important to take good care of yourself in order to live life to the fullest.
11. Build a secure social environment
One of the most important aspects of mental health is having people around you to rely on. Everyone needs a friend to relax with from time to time, as well as reliable people to rely on. Man is a social being. We need frequent interaction, which is confirmed by many studies. Alas, in the current time of forced social isolation, this problem is exacerbated.
A 2020 systematic review notes that an increase in depression is particularly likely among children and adolescents during the current global pandemic-driven social distancing measures.
Try to meet with friends in small groups, keeping the distance specified in your local regulations. In addition, while at home, arrange video chats and play games with friends on the Web, and do not forget about physical health.
Mental health is an integral part of well-being in general. These tips will work if you're experiencing minor mental symptoms that some lifestyle changes can help alleviate. For serious mental problems, do not hesitate to seek help from a professional doctor or psychotherapist.
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