As we know that May is mental health awareness month and it is even more significant in today’s world. As we are going through exceptionally turbulent times, overall everyone’s mental health has been affected significantly across the world. Many people are experiencing a variety of symptoms including anxiety, depression, restlessness, fear and insecurities. Mental health is an extremely important aspect and thankfully there is more awareness today than ever before still it seems a struggle to cope with mental health issues. I have already outlined basic strategies for mental health issues in my article here. Today I would like to point out a few basic, easy and simple yet highly effective aspects that can have a profound impact on mental health and by applying the simple strategies one can see drastic changes in mental health.
Diet
We all know that junk food is detrimental for physical health and may cause several diseases but we don’t realise that it can have a profound effect on our mental health as well. A change in diet can help with mental health issues significantly. Processed foods that are high in trans fats, sugar and additives can all wreak havoc on mental health. One can see drastic changes in mood when one changes the diet and opts for a wholesome diet that is rich in fresh produce and minimum processing. Eating fresh fruits and vegetables, drinking an adequate amount of water and balancing the meals and eating mindfully can work wonders for not only physical health but mental health as well. We all know that we are what we eat. Our cells are made from the nutrition that we absorb from our food and they make the building blocks of our entire system. When we eat food, it breaks down into smaller, simplest forms that can be absorbed by the body and then used to build new cells, to repair old cells and make hormones, bones, muscles etc. Hence, food needs to be seen and considered as nutrition and energy. Foods that are rich in nutrition and energy help the body recover from illness, provide energy, boost mood and help the body to repair and rejuvenate. Hence diet is one of the most important aspects of overall wellbeing and mental health. Diets that are not balanced, or are ultra-processed, have high amounts of refined sugars lacks adequate nutrition and that can lead to deficiencies and those deficiencies can further lead to health complications and thus affecting overall health, including mental health. Taking diet consultation from a professional can work wonders and it is important to consult the doctor before beginning a new diet plan especially if one has pre-existing medical conditions or suffers from food allergies.
Exercise
Exercise is often the most underutilized and overlooked strategy for mental health. It acts as an antidepressant, builds immunity, keeps one mentally agile and uplifts one’s mood and yet far too many people do not have a clearly planned exercise regimen. As little as 15 minutes of moderate exercise can increase life expectancy by 3 years. Exercise is often seen as a tool to reduce weight, gain muscle, increase life expectancy, be disease-free or become more physically fit but it has not been seen as a tool to become mentally fit. It has multiple benefits which must be explored. Exercise releases feel good neurotransmitters which are known as endorphins which are the body’s natural pain killer. They are also known as “endogenous morphine” or body’s natural opioids. Exercise eases symptoms of depression and anxiety and aids in mental wellbeing. As the energy, stamina and endurance increases, one can take greater control over challenges of life and that can contribute to overall well-being. When physical health gets better that also affects mental health significantly. Exercise also improves sleep quality which further enhances health and wellbeing. Exercise, when combined with sound sleep and a good diet, improves overall mental health as these actors are interdependent. It is always best to take professional guidance before starting any exercise regimen and start the health journey and always seek doctor’s advice before starting any exercise regimen.
Sleep
Sleep is often the most overlooked aspect of health as life has become busier and sleeping less has become a norm but it is essential for the body to rest, repair and rejuvenate itself. Apart from that, sleep deprivation can severely impair decision making and coordination ability, memory and immune system. It is well known that sleep deprivation can lead to dementia, Alzheimer’s and even early death. Sleep problems are affecting up to 45% of world’s population which is quite alarming as it is putting a large group of people at risk of a multitude of health issues. Just one night of sleep deprivation can affect performance, concentration, mood and energy levels. Poor sleep is associated with symptoms of anxiety, depression, ADHD and bipolar disorder which many people are unaware of.
It is important to focus on having a good bedtime routine to ensure a good night’s sleep and make it a priority. It is not only important for children and adolescents but also grownups. Going to bed at the same time every night and waking up at the same time can help reset the circadian rhythm. Making the room dark and having optimum temperature that is not too hot or too cold can be beneficial as well. According to healthline the ideal temperature is about 65°F (18.3°C). Taking a cool shower and slowing down before bed, reading a book, staying off screens at least an hour before bedtime and listening to soft music are some methods that can help with a good night’s sleep. Many people find meditations extremely useful for having deeper sleep.
Gut Health
Gut is known as the second brain and having good gut health is paramount for mental health hence taking a good diet becomes more important. Those butterflies in the stomach are there for a reason and they are trying to say something. We often tend to neglect that but they are often the important signs and messages from our body and we need to pay attention to that. Focusing on gut health, taking care of the gut and eating a diet suitable for the gut and addressing any pre-existing gut issues are extremely important for not only physical health but also mental health. Our gut has a microbiome which consists of a community of single cell microorganisms. It has an important role to play in digestion, immunity, and nutrition as well as brain functions. Any imbalance in gut microbiome results in decline in overall health hence one must pay attention to gut health and seek professional guidance if one has any pre-existing gut issues like constipation, bloating, acidity or inflammation of the gut. Eating adequate quantities of prebiotics and probiotics can help populate healthy gut flora and aid in digestion and wellbeing. Prebiotics are foods that contain fibres which are not digested by humans and become food for gut bacteria. Probiotics are the good bacteria which makes a healthy microbiome. Prebiotics are found in oats, bananas, berries, garlic, leek, onion, apples and asparagus. Probiotics are found in kefir, sauerkraut, kimchi, kombucha tea, yogurt, tempeh and miso. Including foods that have prebiotics and probiotics can help restore and maintain good microbiomes and that can help boost mental health.
We all know that diet, exercise, sleep and gut health are important for physical health but we don’t generally see their significance in mental health. When we combine all the four aspects and work on them simultaneously, we can see positive results as the compound effect of all the aspects will lead to significant positive changes in our physiology, metabolism, immunity as well as psychology. We all know that mind, body and spirit are connected and in order to feel good and live a happy life, we have to balance all the aspects and work on them. Once we take professional advice on all the aspects and start working on them, we can manage and even conquer the health issues; be it physical or mental and live life to our full potential and to our best of ability and fulfil our life goals and live a happy and fulfilling life.
Parul Rana 