First-line treatments for mental health disorders like depression and anxiety typically involve psychological counseling and medication. The modifiable lifestyle factors that impact our mental health are often overlooked.

Even people without a mental illness could be searching for methods to manage their daily mental health, lower stress levels, and enhance their mood.

Making wise decisions in life can be inspiring. We can all make modest but significant changes, even though some people may not be able to make such changes due to time or financial constraints.

Mental Health: Lifestyle Changes to Uplift Your Mood

1. Change your diet

The nutrients found in wholefoods like leafy green vegetables, legumes, wholegrains, lean red meat, and seafood are crucial for brain health. These foods are rich in essential fatty acids, zinc, folate, and magnesium.

Foods high in polyphenols, like wine, dark chocolate, berries, tea, and some herbs, are also crucial for brain health.

Exercise-wise, a wide range of fitness pursuits, such as jogging, swimming, weightlifting, and sports, may be advantageous. Walking briskly or doing active housework is a good way to start moving your body. Engaging in socially interactive and outdoor activities has the potential to further improve mental health.

Generally speaking, it is advised to engage in moderate activity for at least half an hour every day of the week (or 150 minutes total). Nevertheless, even brief activities can instantly improve mood. Generally speaking, it is advised to engage in moderate activity for at least half an hour every day of the week (or 150 minutes total). Nevertheless, even brief activities can instantly improve mood.

2. Reduce alcohol consumption and smoking

It goes without saying that managing substance abuse or binge drinking is healthy. Individuals with drug and alcohol abuse problems have much worse health outcomes and are more likely than the general population to have a mental illness.

Certain studies have indicated that a small amount of alcohol, especially wine, may help prevent depression. However, according to additional recent research, moderate alcohol use has no positive effects on brain function.

A crucial first step in treating nicotine addiction is quitting smoking, since the cycle of withdrawal and cravings that follows is a powerful influence on mood. While the initial withdrawal symptoms from nicotine may take some time to resolve, the chemistry of the brain will eventually adjust.

Anxiety reduction and improved mood are linked to quitting smoking.

3. Prioritise rest and sleep

The goals of sleep hygiene practices are to help treat insomnia and enhance the quality of sleep. These include limiting the amount of caffeine you consume, limiting the amount of time you spend in bed (i.e., controlling when you go to sleep), and ensuring that you wake up at roughly the same time every morning.

We should ideally have some flexibility in this area because some people are born with a genetic predisposition to be more of an evening or morning person (especially with work schedules).

It’s also crucial to avoid forcing yourself to sleep; if you find that you can’t fall asleep in about twenty minutes, it might be best to get up and engage in a mentally stimulating activity (with little to no light) until you’re exhausted.

Reducing light exposure, particularly blue light from laptops and smartphones, before bed is another essential component of better sleep. This will cause your body to secrete more melatonin, which promotes sleep.

It’s critical to allocate adequate time for leisure and relaxation to manage stress. Interests that entail physical activity, in particular, can improve mental health.

4. Spend time with nature

There is something about sunshine that makes a lot of people happy. Sufficient exposure to sunlight raises serotonin levels, which regulate mood. Additionally, it raises vitamin D levels, which also affect mental health, and aids in regulating our sleep-wake cycle at the right times.

Consider the recommendations for sun exposure based on the time of day/year and the color of your skin to weigh the benefits of sun exposure against the risk of skin cancer.

Along with reducing your exposure to toxins, chemicals, and pollutants in the environment—including “noise” pollution—you might also think about reducing the amount of time you spend on your computer, TV, and mobile device.

Just spending time in nature can serve as an antidote to this. Research indicates that spending time in nature can enhance one’s mood and self-worth. Forest bathing, or spending time in a forest, is recommended as a mental health treatment in some regions of Asia.

The health benefits of animals to humans are a logical byproduct of spending time in flora. Numerous benefits of owning a pet have been found in research, and using horses, cats, dogs, or even dolphins in animal-assisted therapy has been shown to increase feelings of well-being.

Final words

Positive lifestyle adjustments are something patients can do on their own in addition to their treatment, not as a substitute for pharmaceuticals or psychotherapy.

While many lifestyle changes can be beneficial, others, like giving up alcohol, junk food, or smoking, may be difficult if used as a psychological crutch. They might require careful handling and expert assistance.

Strict guidelines advocating abstinence, or strict diet or exercise regimens, may exacerbate suffering and possibly incite guilt if these standards aren’t met. So be gentle with yourself.

Having said that, pause to consider your mental state following a satisfying wholefood meal, a restful night’s sleep devoid of alcohol, or a stroll through the outdoors with a friend.