Mental health is as important as your physical health, but have you made yours a real priority? If you struggle with mental health, with conditions such as depression or anxiety, you might know the desperate feeling that can come with trying to feel your best.
Recent research studies evaluate how different habits affect your mental well-being. Sometimes, simple lifestyle changes can make bigger differences than prescription medication. And, the best part? Lifestyle changes seldom have any harmful side effects.
Here are five daily habits that can scientifically benefit your mental health.
1. Meditating
Meditation is a form of mindful breathing and is a practice that goes back centuries.
Assuming the correct position, deep breathing, and a quiet space can help you process your thoughts and improve your physical and mental health. According to a recent study from multiple universities, regular meditation increases your ability to remember things, pay attention to daily situations, and respond quickly to questions while under stress.
These results also applied to aging participants, and evidence suggests that the practice can help reduce some of the memory loss associated with dementia.
2. Spending Time in Nature
Going outside in the fresh air and sunshine is an excellent way to improve your mental well-being. In a world obsessed with screens and technology, we must remember our human connection with nature.
A recent study of 20,000 adults found that those who spent at least two hours in nature each week were more likely to report good physical and mental health than those who did not. Other studies have shown that walking in forests can increase the benefits of such physical activity.
Spending time in an outdoor area that makes you feel safe can lower blood pressure and stress hormones, improve your immunity, reduce anxiety, reduce nervous system arousal, and improve your overall mood.
3. Eating More Omega-3s
Omega-3 fatty acids are found in fish, spinach, nuts, and plant oils but around 95% of Americans do not get the recommended 250 milligrams per day. These acids can improve your brain health and overall mental well-being.
A study published in the Global Health Journal found that Omega-3 deficiency led to an increased risk of psychiatric disorders. Further research found Omega-3s are necessary to maintain learning, memory and cognitive well-being throughout all stages of life. Most people easily connect that food is medicine when it comes to physical health, but what you eat is also key in mental health, too.
Not everyone is a fan of foods rich in these acids, but, by taking the time to experiment with different recipes or supplementing Omega-3s under medical supervision can help you feel better both physically and mentally.
4. Exercising
We live in an increasingly sedentary world, but moving around can significantly benefit your mental health.
New research shows that even two minutes of exercise daily can increase your overall mental well-being. While the most effective plan focused on intervals of training for around three months, just finding an activity to enjoy and doing it a few times a week can make a significant difference.
Exercise can also improve overall brain function and is part of many treatment plans for neurological and mental health conditions.
5. Resting
Adults need between seven and nine hours of rest each night, as well as a consistent sleep schedule. You might have so many things to do that sleep is no longer a priority, but you should make it one.
Studies into sleep deprivation show that healthy people experience increased symptoms of anxiety and depression when they do not get enough sleep. An unhealthy sleep cycle can quickly form, especially for those diagnosed with mental illness. Increased stress can make sleeping difficult, and a lack of sleep leads to increased symptoms, making a vicious cycle.
Consistent and solid sleep has been proven to improve brain health. Taking “mental health days” also can help give you a breather. A break is often necessary to rest, especially if you have a very busy schedule.
Even taking breaks for short periods of rest throughout the day makes a difference in learning and retaining information.
Prioritizing Your Mental Well-Being
Taking the time to instill daily habits that benefit your mental well-being can make you feel less stressed, more rested, and ready to take on whatever life throws at you. When you take steps to reduce potential mental health symptoms, you can strengthen your mind and body, without the need for prescription medications. Even if you have found medication that helps, these lifestyle changes can help its effectiveness.
