Mind Matters | Better life

Are there any specific lifestyle changes I can make to improve my mental health, such as exercise, diet, or sleep habits?

Answered by Aditya Dangol, Psycho-social Counselor

The effects of our daily functioning on our mental health is significant. There are lifestyle changes that you can make to improve your mental health. Exercise or any form of physical activity including sports, dancing or walking improves well-being on a physiological and psychological level. Aerobic exercises reduce anxiety and depression by activating regions of the brain that elevates mood and motivation. 

Research suggests that adding 30-35 minutes of activity at least three to five times a week reduces activity in regions of the brain that modulate fear and stress responses, and increases positive mood. On a psychological level, regular and even workouts integrated within daily activities provide a sense of distraction or break, accomplishment and opportunities for social interaction. For instance, it is recommended to physically move around after every 30 minutes to break the accumulated stress of work and improve cognitive functioning (ability to solve problems and make decisions). 

Food and sleep significantly affect our mental health. Your food intake can determine your tendency to decrease or increase mental health issues. High levels of junk food consumption have been linked to increased risk of anxiety and depression. Highly processed food causes inflammation and stress in the body which disrupts the function of the brain and leads to biological changes that mimic those of mental disorders. 

Making changes to the type of food you consume could reverse and even promote healthy brain functioning. Food containing high levels of caffeine (energy drinks, cold beverages, coffee etc.) and highly processed food (chips, white pasta, salty snacks) should be avoided. Proper hydration and intake of electrolytes ensures maintained energy levels, mood and concentration. 

When it comes to sleep and mental health, we cannot deny our lived experiences of grogginess, low energy levels and a general disdain for getting through the day after a bout of a sleepless night. But the connection goes much deeper. Sleep and mental health go in a feedback loop. Lack of sleep leads to feelings of fatigue, difficulty focusing, followed by stress and worry. 

Grounding techniques, mindfulness, avoidance of caffeine, screen usage before sleep can result in better quality sleep. But lifestyle changes aren’t limited to sleep, diet and exercise. One of the major determinants of happiness has been found by studies to be positive social relationships which develop resilience and help you push through difficult times. A lifestyle change could be the change in dialogues you have mentally. Assessing whether we are overly critical of ourselves and changing into something more compassionate is a life-style change as well. Opting for professional help (therapy and consultation) or interaction with mental health professionals as if it were a bi-monthly check up could be a lifestyle change as well.