How our healthy lifestyle Impacts Mental Health

*** This article series was reviewed by Kathy Bornarth, MA, LCMHC (Licensed Clinical Mental Health Counselor), Creator and Program Director of the Smart Decisions Program. ***

Mental health – an increasing concern 

Even if not diagnosed with a mental health disorder, many people struggle with feelings of anxiety, stress, mood fluctuations, and life satisfaction. Fortunately, stigmas around mental health are diminishing as conversations become commonplace and normalized.

The good news is that steps to improve your physical well-being often enhance mental wellness. A “healthy” lifestyle varies by individual. but most experts agree that whole-foods based nutrition, diversified, regular exercise, good sleep habits, and healthy social relationships build the foundation of good health. Wellness habits are more than the sum of their parts, especially in improved mental health.

Mood and Food Connection 

Modern medicine has begun to recognize the relationship between mood and food, leading to the growth of exciting frontiers in fields like nutritional psychiatry. Several areas of nutrition are particularly linked to mental health.

Gut-Brain Axis:

Remember the hormone serotonin (the “here and now” neurotransmitter) from part 2? An estimated 95% of serotonin is produced in the gastrointestinal tract1, which is populated with a diverse microbiome (collectively weighing as much as the brain!).2. Another critical neuromodulator produced in the gut is GABA, important for calming the mind.3 Along with this microbiome, the GI tract is lined with millions of nerve cells that communicate with the brain, forming what researchers have termed the “gut-brain axis” and the “second brain.” A vast amount of research has shown a link between gut microbiome and mental health. Microbiomes vary greatly from person to person, but research suggests that dysbiosis (imbalances in a person’s microflora) have negative impacts on mental health. Traditional diets low in processed foods and sugars and high in fermented foods (probiotics) and antioxidants can help promote good mental health through a more balanced microbiome.4

Excess Sugars:

Diets low in added sugars may reduce the risk of depression and anxiety symptoms, improving overall mental health. The rapid rise and fall of blood sugar (and insulin responses) affects cortisol and adrenaline levels,5 as well as promotes inflammation.

Food Sensitivities:

Food sensitivities or allergies can increase inflammation in the brain and gut, leading to poor cognitive function and increased anxiety or stress responses.6 Chronic inflammation has also been linked to depression.7 An increased inflammatory state makes it more difficult for the body to maintain homeostasis, necessary for optimal physical and mental health.

Exercise and Mental Health 

Many people are aware of the mood-boosting benefits of exercise, especially the release of endorphins (often called “runner’s high”). Other important effects occur when we move our bodies. Exercise can improve executive function through changes in the brain’s blood vessels, increase norepinephrine (important for mood, concentration, and motivation), and reduce overall stress levels.

If you enjoy a hearty gym workout, keep it up! But even small, intentional exercises throughout the day can add up to mood-lifting benefits.8 Mind-body exercises like yoga, martial arts, or even exergames (fitness games) can improve mood, fitness, and cognitive function, especially in seniors.

Importance of “brainwashing” 

We know that sleep is crucial to good health, and researchers continually find more reasons why. According to researchers from Washington University School of Medicine in St. Louis, brain waves during sleep actually flush the brain of waste build-up from wakefulness.9 While sleeping, the brain is electrically lit up with activity, underscoring how important a good night’s rest really is. But sleep occurs in cycles, all of which are regulated by our circadian rhythms. Disruptions in the circadian rhythm have shown links to depression and anxiety.10 Improving sleep habits and quality can significantly enhance overall well-being, especially mental health. Sleep studies can now be done at home under a doctor’s supervision and are relatively inexpensive.

A Vicious Cycle 

It’s important to acknowledge that individuals with poor mental health may struggle to adopt wellness practices.11 It’s essential to recognize the need for professional treatment, which can include lifestyle adjustments as adjunctive therapy under professional supervision.

Small but Significant 

Remember that small improvements in lifestyle compound into long-term results. Even taking small steps in the right direction is worth the effort in investing in yourself. Rather than reaching toward perfection, focus on the next good choice you can make to invest in your greatest asset – your health.

This article is for general informational purposes and is not meant to replace professional medical or mental health treatment. Please consult a licensed mental health practitioner if you have specific concerns. For the full article and bibliography of sources, please visit www.elementshealthandwellness.com/lifestyle-impacts-mental-health. All rights reserved by the author.

Bibliography:

1. Eva Selhub MD, “Nutritional Psychiatry: Your Brain on Food,” Harvard Health, September 18, 2022, https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626.
2. Lewis Psychology, “How Your Gut Bacteria Controls Your Mood,” July 3, 2023, https://www.youtube.com/watch?v=4h9OUtPy_CU.
3. Lewis Psychology, “How Your Gut Bacteria Controls Your Mood,” July 3, 2023, https://www.youtube.com/watch?v=4h9OUtPy_CU.
4. Grajek, Mateusz, Karolina Krupa-Kotara, Agnieszka Białek-Dratwa, Karolina Sobczyk, Martina Grot, Oskar Kowalski, and Wiktoria Staśkiewicz. “Nutrition and Mental Health: A Review of Current Knowledge About the Impact of Diet on Mental Health.” Frontiers in Nutrition 9 (August 22, 2022). https://doi.org/10.3389/fnut.2022.943998.

5. “5 Common Foods That Can Trigger Anxiety Symptoms : Intrepid Mental Wellness, PLLC: Psychiatric Nurse Practitioners,” n.d., https://www.intrepidmentalhealth.com/blog/5-common-foods-that-can-trigger-anxiety-symptoms#:~:text=However%2C%20once%20the%20energy%20boost,and%20sometimes%20even%20panic%20attacks.

6. Ghen. “The Neurological Side Effects of Food Sensitivities – Access Medical Labs.” Access Medical Labs (blog), July 16, 2024. https://blog.accessmedlab.com/systemic-inflammation-and-the-brain.
7. Anastasia. “The Impact of Food Intolerances on Mental Health.” Food for the Brain, January 26, 2022. https://foodforthebrain.org/the-impact-of-food-intolerances-on-mental-health/
8. Harvard Health. “More Evidence That Exercise Can Boost Mood,” May 1, 2019. https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood.
9. Wegorzewska, Marta. “Neurons Help Flush Waste Out of Brain During Sleep | Washington University School of Medicine in St. Louis.” Washington University School of Medicine in St. Louis, March 20, 2024. https://medicine.wustl.edu/news/neurons-help-flush-waste-out-of-brain-during-sleep/#:~:text=And%20now%2C%20scientists%20at%20Washington,the%20tissue%20in%20the%20process.
10. Epstein, Lawrence, MD. “Why Your Sleep and Wake Cycles Affect Your Mood.” Harvard Health, May 13, 2020. https://www.health.harvard.edu/blog/why-your-sleep-and-wake-cycles-affect-your-mood-2020051319792.
11. Velten, Julia, Kristen L Lavallee, Saskia Scholten, Andrea Hans Meyer, Xiao-Chi Zhang, Silvia Schneider, and Jürgen Margraf. “Lifestyle Choices and Mental Health: A Representative Population Survey.” BMC Psychology 2, no. 1 (December 1, 2014). https://doi.org/10.1186/s40359-014-0055-y.