When we seek help for a mental healthcondition, we
can expect to hear about various medications and treatment options, but what’s
often missing from the conversation is any talk of lifestyle changes. In a recent University of Illinoisstudy,
about half of those with symptoms of mental illness reported that they receive
no wellness advice from their health care provider.
That’s a lamentable oversight because
lifestyle changes—things as simple as nutrition and exercise—can
have a significant impact on quality of life, for any of us, but especially for
those dealing with issues such as depression, anxiety, bipolar disorder and schizophrenia. They
can also help minimize the development of risk factors that can lead to
conditions like diabetes, cardiovascular disease, and hypertension, all of
which are seen at higher rates in those with mental illness, the study noted.
If you are dealing with a mental health
challenge, take the initiative when speaking to your clinician. Ask for
specifics on what changes you can safely make in your daily life to improve
your mental health; there’s no single answer. But research has shown that
lifestyle changes in several key categories can pay healthy dividends for most.
Among the most powerful:
Research shows that our diet can
influence our mental health, for both good and bad. Fruits and vegetable are
associated with better mental well-being, according to recent researchfrom
the University of Warwick. That’s important because mental well-being—feelings
ofoptimism, happiness, self-esteem and resilience—can help
protect not only against mental health problems but physical ones as well.
Fatty foods, on the other hand, may increase the
risk for psychiatric symptoms by changing the bacteria that
live in our gut, according to new research.
A study done with mice showed increased anxiety, impaired memory, repetitive
behavior, and brain inflammation as a result of a high-fat
diet. Some fats, however, fall into the “good” category. Omega-3 fatty acids such as are found in
salmon, for example, may help with some forms of depression.
Sugar, of course, should have only a
minimal place in your diet. Not only can it spark rapid weight gain and an
addictive response in some, it has been linked to higher rates ofdepression and can make mental health
symptoms worse, according to the National Alliance on Mental Illness (NAMI).
2. Make Exercise a Priority
You’ll want to check with your doctor
before you start any exercise regime, but physical activity has been shown to
have significant benefits for those dealing with mental health issues. A
Southern Methodist University study labeled exercise a magic drug for
those withanxiety and depression disorders
and called on doctors to more widely prescribe it.Research shows even low levels of
activity—things such as walking or gardening for half an hour a day—can help
ward off depression now and even later in life. Exercise has also beenshown to improve the mental and physical
health of those with schizophrenia. (One note: If you have bipolar disorder, be
aware that exercise can trigger mania in some. Get your doctor’s OK before
adding new forms of physical activity to your life.)
As a bonus, exercise helps not only
with mental health and fitness but also with weight control. This is especially
important because weight gain is a side effect of many medications for mental
illness. Extra pounds may not only make you less healthy and more prone to
developing illnesses such as diabetes, they can also add to your mental
distress.
Stress feeds
mental illness, and mental illness feeds stress. Taking steps to minimize the
stress in your life can help slow this vicious cycle. Consider adopting
techniques such asmindfulness meditation; a
Carnegie Mellon University study found that even 25 minutes a day for
three days in a row can reduce stress and build resilience. And a Johns Hopkinsresearch
analysis determined
that meditation can improve symptoms of anxiety and depression.
Yoga is another powerful choice for
stress reduction, as well as being good exercise. A Queen’s University study found it can even help us view the
world in a less negative, less threatening way, which can be a huge benefit for
those with mental health disorders. (Again, a note for those with bipolar
disorder: A recent study found risks as well as benefits in yoga.
According to a recent study, some with bipolar disorder found it a
“life-changing” positive, while a minority reported it can intensify both high
and low moods.)
We all crave a refreshing night’s
sleep, but don’t always get it. We can boost our odds by committing ourselves
to good sleep hygiene.
That means going to bed and getting up at a consistent time, getting sufficient
exercise (earlier in the day rather than late at night), avoiding heavy evening
meals and caffeine, practicing
relaxation techniques, and forgoing activities that get in the way of our
shuteye, such as those Netflix marathons. If you’re still having trouble, don’t
turn automatically to sleep aids, which research shows may actually shorten your
lifespan. See your doctor or a sleep specialist for help.
Making lifestyle changes in support of
your sleep is well worth the effort. Poor sleep has multiple negatives: Studies
show fatigue makes it harder to choose healthy foods, it’s been linked to obesity and cell damage,
and it can make mental illness symptoms worse. Sleep deprivation has been
shown, for example, to trigger schizophrenia
symptoms. Consistently good sleep, on the
other hand, can help keep stress at bay, as well as boost mood, protect the
brain and
give us the energy we need to deal with all that life throws at us.
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