A healthy lifestyle and mental well-being are inextricably linked. Does a bad diet lead to a bad mood? Can social isolation increase vulnerability to emotional downturns? Does self-medicating with harmful substances harm your quality of life? The answer to all is yes.
Learn more about how some lifestyle choices affect mental health, the habits that help, and how to get started on a better path.
The Mental Benefits of a Healthy Lifestyle
Why is mental health important? It’s more than a state of mind. According to Healthdirect Australia (HDA), it impacts how you function, your range of emotions, life satisfaction, and your sense of purpose. “Good” mental health allows you to cope with regular stressors, be productive, and thrive in a community. As the World Health Organization summarises, “[Mental health] is an integral component of health and well-being that underpins our individual and collective abilities.”
Various factors, like genetics, life experiences, and environment, can influence one’s mental health. Additionally, lifestyle plays a critical role in supporting well-being. For many people, it’s one contributor that seems within their control. If mental illness runs in your family, for example, it’s easy to feel helpless against it. But putting in the effort to form healthy habits can help manage its effects on your life.
In a study published in BioMed Central, researchers found that “a lower body mass index, a higher frequency of physical and mental activities, non-smoking, a vegetarian diet, and a more regular social rhythm” predicted better mental health in participants. Their findings underscore how beneficial healthy choices in your diet, exercise routine, and relationships are to psychological wellness.
It’s not a coincidence that most of the factors listed pertain to physical health. After all, the link between mind and body is strong. Physical ailments can cause emotional distress, and vice versa. The Victorian Department of Health (DH) notes that poor mental health can increase your risk of developing chronic health issues like diabetes and heart disease. Conversely, being in less-than-ideal physical condition can throw off your cognitive balance.
How to Improve Mental Health Through Better Habits
Now that you know how your lifestyle impacts your peace of mind, it’s time to evaluate your habits. Should you be making better choices? Don’t feel pressured to make drastic changes all at once! That’s a recipe for failure, especially where sustainable habit-forming is concerned.
Instead, commit to small, achievable goals and fold them into your daily routine. Give yourself enough time to change – eventually, you’ll know to choose what’s best for you without thinking twice. Start here.
1. Engage in physical activity.
Regular exercise encourages the release of endorphins, the so-called “happiness hormones.” The more active you are, the better you feel. Exercise also helps manage stress, improve memory and concentration, and promote better sleep quality. The Better Health Channel (BHC) recommends adults get one to five hours of exercise per week, depending on activity level. Even brisk walks, stretching, and housework can help when you’re getting into the swing of things.
2. Maintain a balanced diet.
No list of ways to stay healthy would be complete without a wholesome diet plan. According to the Food and Mood Centre, “A healthy diet includes a full range of vegetables, fruits, legumes, fish, whole grains, nuts, avocados, and olive oil to support a healthy brain.” Research shows that people who eat a diet rich in whole foods are up to 35% less likely to develop depression. Meanwhile, those who consume low-nutrition foods increase their risk by as much as 60%.
3. Cut back on tobacco, alcohol, and other harmful substances.
The Victorian DH emphasises how quitting smoking leads to improved “quality of life and reduced feelings of depression, stress, and anxiety.” Further research by the BHC shows that “the rate of mental health problems in people with alcohol and other drug problems is higher than that in the general community.” If you struggle with substance abuse and dependence, don’t hesitate to seek professional help and reach out to loved ones for support.
4. Nurture your relationships.
Having healthy relationships is vital to well-being and personal growth. As HDA puts it, these connections can “increase your sense of worth and belonging, help you feel less alone, and give you confidence,” among other benefits. It’s easier to overcome challenges and avert mental health crises with a reliable support system. So, keep your friends and family close! Spend quality time with them, check in regularly, and let yourself open up, especially when you’re experiencing problems.
5. Practise self-care and build self-esteem.
Blocking off time for self-care activities (like meditation or hygiene rituals) encourages you to bring compassion and kindness inwards, leading to improved self-confidence. Investing in practical solutions to address insecurities, like ClearCorrect aligners for crooked teeth, is another way to build self-esteem. When you feel secure in yourself, you’re more likely to develop emotional resilience.
While a healthy lifestyle isn’t the only thing you need for good mental health, it still goes a long way. Start with incremental changes, like cooking nutritious meals or engaging in low-effort activities. Stay consistent! Over time, you’ll begin to feel the effects of these positive habits on your well-being.
References:
Department of Health & Human Services. (n.d.-c). Exercise and mental health. Better Health Channel.
Department of Health & Human Services. (n.d.-e). Substance misuse and mental illness – dual diagnosis. Better Health Channel.
Department of Health. Victoria, Australia. (2022, June 28). Co-benefits of a healthy lifestyle for mental wellbeing.
Food and Mood Centre. (2022, May 4). Diet and Nutrition infographic.
Healthdirect Australia. (n.d.-a). Creating healthy habits. Healthdirect.
Healthdirect Australia. (n.d.-b). Good mental health. Healthdirect.
Velten, J., Bieda, A., Scholten, S., Wannemüller, A., & Margraf, J. (2018). Lifestyle choices and mental health: a longitudinal survey with German and Chinese students. BMC Public Health, 18(1).
World Health Organization: WHO. (2022). Mental health. www.who.int.
