The Powerful Impact of Lifestyle Choices on Mental Health
- Max Sturm, LMSW
- Jun 25, 2024
- 6 min read
As we approach the peak of summer, for many people this means more days on the lake, barbecues, and get-togethers. I know what you’re thinking, what better time would there be to discuss how our health and lifestyle habits can impact mental health! Diagnoses, such as depression, and anxiety among others, continue to rise in the United States. There are many different forms of treatment that are backed by research, including medication, therapy (with specific, evidenced based therapeutic modalities) which are among the leading recognized current treatments for a variety of mental health disorders.
However, an approach to improving mental health outcomes that is often overlooked by professionals and patients alike is that of examining, and changing one’s lifestyle to promote a healthier body and brain. Make no mistake, if you are experiencing chronic mental health symptoms, you should contact your doctor, or a licensed professional to see if therapy, medication, or both are right for you. With that said, this article aims to give individuals simple, specific tools, and lifestyle modifications that are research-based, and are associated with improved mental health outcomes. Let’s dive in!
Diet
Lets face it; most Americans are not eating a diet that is optimal for their overall health and well-being. While there are many theories, and opinions on why this is, it’s clear that the majority of people would benefit from, at minimum, some tweaks in their regular dietary habits. According to an article written by Harvard Health, individuals who consume a diet that consists mainly of fruits, vegetables, unprocessed foods, and lean protein such as fish are 25-35% less at risk of experiencing symptoms of depression compared to those who eat a diet higher in processed foods. On the flip side of the coin, they note that high consumption of refined sugars can increase the prevalence of inflammation, oxidative stress, and can worsen symptoms of depression, and mood disorders.
In addition to opting for whole foods, and avoiding refined sugars, it is important to stay hydrated. Hydration is essential for maintaining health and ensuring the body functions properly. Water plays a critical role in regulating body temperature, keeping joints lubricated, preventing infections, and delivering nutrients to cells. Proper hydration also aids in cognitive function, mood stabilization, and overall physical performance. Even mild dehydration can negatively impact memory, concentration, and reaction times. Moreover, staying well-hydrated helps in digestion, and can even help with weight management by providing a sense of fullness that curbs overeating.
Of course, food can be an integral part of individual happiness, and many of us have “comfort foods” that bring us a sense of familiarity, and comfort, in addition to being tasty. As a lifelong Michigander, I can almost never resist a slice (or 3) of Detroit style pizza. (Side note: do yourself a favor and try it if you haven’t before!) The key here is balance. Many health experts endorse an “80/20” approach for diet, meaning that 80% of your diet should consist of whole foods and water, while the other 20 can be flexible to your food and drink of choice. Another thing to consider is what the food or drink that you’re craving will do for you. For instance, a “cheat meal” spent at a beloved restaurant with friends, family, or loved ones is an experience that may hold many benefits. This is a stark contrast compared to eating takeout while binge-watching your favorite Netflix show in a dark room, which lacks social benefits (not that we don't all do this from time to time).
Exercise
In addition to striving for a healthy diet, exercise is an incredibly powerful tool for improving and sustaining mental well-being. Research shows that consistent exercise is associated with a decrease in anxiety, depression, and negative mood while also improving self-esteem and cognitive function. “Consistent exercise” is defined by 30 minutes of moderate to vigorous exercise, at least 3 times a week. Of course, you could opt to do more than this, but this is the known baseline to experience the previously mentioned benefits.
Anecdotally, I often hear from my clients about the experience of a “runner’s high” or a feeling of increased mood following a moderate to difficult workout. This common experience is widely backed by science, as physical activity increases endorphins, the “feel good” neurotransmitters in the brain. Due to this, people often experienced an increase in mood for a sustained period following exercise. There have been numerous studies that have outlined the positive effects of consistent exercise on symptoms of depression and anxiety. In a later article, we will explore some of these more thoroughly.
Exercise is a great tool to strengthen your self-discipline, and overall health. Additionally, it can promote a sense of community, and help you discover new relationships, friendships, or hobbies. If you struggle with exercising consistently, and have the means, consider joining a class, or hiring a personal trainer. Both of these options can help build a sense of community, and accountability. Low, or no cost options could include simply joining a walking or running group in your area. If none of this sounds appealing to you so far, just try focusing on dedicating time to playing a sport that you enjoy, as doing so offers the same tangible benefits as more traditional forms of exercise. Sports like tennis, pickleball, basketball, and soccer are extremely low-cost, and accessible in most communities.
Sleep
In recent years, there has been more attention and focus on sleep in the media, and health and fitness world. This is good news, because the correlation between sleep, and mental and emotional well-being is as clear as day. Proper sleep is associated with improved relationships, reduced stress, improved mood, among many other benefits. Additionally, it causes us to be likely to get sick less often! However, many people struggle to fall asleep, stay asleep, or reserve time for enough sleep. In addition to striving for 8 hours of sleep each night, here are a few tips to ensure that you are doing all that you can to optimize your sleep for your physical and mental health.
For one, where you sleep, and the conditions of that room or area are extremely important. Ideally, your place of sleep should be at 68 degrees fahrenheit or lower. You would also want this location to be as dark as possible, especially the closer that we get to bedtime. Furthermore, and this is a tough one for many people to hear, the place that you sleep should be devoid of electronics to the greatest extent possible. This means ditching that TV in your room, and making sure your phone is not within reach of where you sleep.
Second, we want to regulate our circadian rhythm, our body’s internal clock. This means making an attempt to go to sleep, and wake up around the same time each day (at least within an hour). This can prove to be challenging for people who have sporadic schedules, such as college students, health professionals, and those who work in the service industry. Making an attempt to have a consistent sleep and wake time at least 5 days a week is a great way to help our body and brain get into a rhythm, and provide predictability that allows us to have a greater chance to fall asleep quickly. For more information on circadian rhythms, here is an article to get you started.
Lastly, some people experience anxious or racing thoughts prior to bedtime that can prove to interfere with falling asleep. Simply journaling our thoughts can be a powerful way to process what we have experienced during the previous day, get our worries on paper, and even plan for what’s to come. Relaxation techniques such as body scans, 4-7-8 breathing, or progressive muscle relaxation can also be powerful tools to help us relax our body and brain, and prepare for sleep. Try to keep your nighttime routine as consistent as possible. If you struggle with sleep chronically, contact your health provider to see what other options might be right for you.
Conclusion
As previously mentioned, sometimes people experience mental health issues that require treatment in the form of medication, therapy, or both. In those cases, lifestyle is a good supplement, but not substitute for treatment. If you are experiencing chronic mental health symptoms, it’s best to consult with a healthcare, or mental health professional to see what treatment options make most sense to you. Regardless, almost anyone can benefit from making changes to their diet, exercise, and sleep habits to experience improved health, and overall well-being.
Thanks for reading! Please contact me below for more.
My name is Max Sturm, and I am a clinical therapist at Ascend Therapy Group. Welcome to my blog! Here I aim to make information surrounding mental health topics accessible to readers, and serve as a guide and resource to others as they navigate their own mental health journey.
248-238-8069
References:
Harvard Health Publishing. (2015, November 16). Nutritional psychiatry: Your brain on food. Retrieved from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
Harvard T.H. Chan School of Public Health. (n.d.). The importance of hydration. Retrieved June 12, 2024, from https://www.hsph.harvard.edu/nutritionsource/importance-of-hydration
Mayo Clinic Staff. "Exercise and Stress: Get Moving to Manage Stress." Mayo Clinic, 3 Aug. 2022, www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469. Accessed 11 June 2024.
National Council on Aging. (n.d.). Tips on how to stay hydrated. Retrieved June 12, 2024, from https://www.ncoa.org/article/tips-on-how-to-stay-hydrated
Office of Disease Prevention and Health Promotion. (n.d.). Get enough sleep. Retrieved June 12, 2024, from https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep
National Institute of General Medical Sciences. (n.d.). Circadian rhythms. Retrieved June 12, 2024, from https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. PMID: 16862239; PMCID: PMC1470658.
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