• June 6, 2025
  • See all results
MedShadow Trademarked LogoBalancing the Risks and Benefits of Medications
Newsletter DONATE
  • ABOUT
    • About MedShadow
    • Our Team
    • Foundation Board
    • Health and Medical Advisory Panel
    • Podcast
    • MedShadow In The News
  • ARTICLES
    etracycline Antibiotics and Serious Skin Reactions

    FDA SIDE EFFECTS UPDATE: Tetracycline Antibiotics and Serious Skin Reactions, New Rinvoq Warnings for GCA

    ADHD generic meds not working

    INVESTIGATING GENERICS: They Say Their ADHD Meds Aren’t Working. They’re Not Imagining It

    how safe is your acne treatment?

    Is Benzoyl Peroxide Still Safe? What to Know About Acne Treatment Recalls

    statins, side effects and cholesterol, fingers holding stain pill

    Rethinking Statins: Inside the Fierce Debate Over Cholesterol and Heart Health

    • New Articles
    • Health Topics
    • Conditions
    • Medications
    • Wellness
    • Culture Desk
  • VIDEOS
    VIDEOS
    etracycline Antibiotics and Serious Skin Reactions

    FDA SIDE EFFECTS UPDATE: Tetracycline Antibiotics and Serious Skin Reactions, New Rinvoq Warnings for GCA

    ADHD generic meds not working

    INVESTIGATING GENERICS: They Say Their ADHD Meds Aren’t Working. They’re Not Imagining It

    how safe is your acne treatment?

    Is Benzoyl Peroxide Still Safe? What to Know About Acne Treatment Recalls

    statins, side effects and cholesterol, fingers holding stain pill

    Rethinking Statins: Inside the Fierce Debate Over Cholesterol and Heart Health

    Finasteride Topical Spray Hair Loss Treatment

    FDA Drug Recalls and Warnings: Risks Associated With Finasteride Hair Loss Treatments and More

    • Medical Animation Videos
    • Patient Story Videos
    • Nutrition Videos
  • PODCAST
    PODCAST

    Preventable Illnesses: Lifestyle Choices Over Medication

    Childhood Asthma and Obesity: The Road to Resilience

    Childhood Asthma and Obesity: The Road to Resilience

    Food As Fuel: Managing Sugar Cravings to Fight Inflammation

    Food As Fuel: Managing Sugar Cravings to Fight Inflammation

    Creativity in Veganism, and Discovering Vegan Life Balance

    Creativity in Veganism, and Discovering Vegan Life Balance

    Preventative Senior Fitness, Super-Agers, and Trusting Your Body

    Preventative Senior Fitness, Super-Agers, and Trusting Your Body

  • INFOGRAPHICS
  • Login / Signup
  • Search
Reading
5 Daily Habits That Help Mental Well-Being
ShareTweet
Home
Articles

5 Daily Habits That Help Mental Well-Being

Mia Barnes
In Mental Health
on May 24, 2023 (Updated on: November 25, 2024) 3 min read
Share
5 Daily Habits That Help Mental Well-Being
5 Daily Habits That Help Mental Well-Being
Mia Barnes
Mia Barnes Contributer

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. 

Source
Pragya, S. U., Mehta, N. D., Abomoelak, B., Uddin, P., Veeramachaneni, P., Mehta, N., Moore, S., Jean-Francois, M., Garcia, S., Pragya, S. C., & Mehta, D. I. (2021). Effects of Combining Meditation Techniques on Short-Term Memory, Attention, and Affect in Healthy College Students. Frontiers in Psychology, 12.Cfrattini. (2022, January 28). 12 science-based benefits of meditation. Hunimed.White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H., & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9(1).Ecopsychology: How Immersion in Nature Benefits Your Health. (n.d.). Yale E360.mindbodygreen. (2024, July 24). Less Than 5% Of Americans Are Getting Enough Of These Brain-Critical Nutrients. Mindbodygreen.Garcia, G. (2020). Effects of omega-3 supplementation on mental health: A systematic review. Journal of Clinical Psychology, 76(7), 1442-1460.Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus.Greig, L. (2022, June 9). Increasing longevity: Vigorous exercise for 2 minutes a day may be enough. Medical News Today.About Sleep. (2024, May 15). Sleep.How Sleep Deprivation Impacts Mental Health. (2022, March 16). Columbia University Department of Psychiatry.La Rose, O. À. (2022, November 3). How to Spend Your Mental Health Day. Ode À La Rose Blog.Cat-Admin. (2020, October 2). Rest is Essential for Learning & Productivity. Center for the Advancement of Teaching.
Tags
mental health
DISCLAIMER: MedShadow provides information and resources related to medications, their effects, and potential side effects. However, it is important to note that we are not a substitute for professional medical advice, diagnosis, or treatment. The content on our site is intended for educational and informational purposes only. Individuals dealing with medical conditions or symptoms should seek guidance from a licensed healthcare professional, such as a physician or pharmacist, who can provide personalized medical advice tailored to their specific circumstances.

While we strive to ensure the accuracy and reliability of the information presented on MedShadow, we cannot guarantee its completeness or suitability for any particular individual's medical needs. Therefore, we strongly encourage users to consult with qualified healthcare professionals regarding any health-related concerns or decisions. By accessing and using MedShadow, you acknowledge and agree that the information provided on the site is not a substitute for professional medical advice and that you should always consult with a qualified healthcare provider for any medical concerns.
Mia Barnes
Mia Barnes
Contributer
Mia Barnes is a health and wellness writer with over 3 years of experience and a passion for natural healing and healthy living. Mia is also the Founder and Editor-Chief of Body+Mind Magazine.
Related
ADHD generic meds not working
ADHD

INVESTIGATING GENERICS: They Say Their ADHD Meds Aren’t Working. They’re Not Imagining It

Emma Yasinski
Finasteride Topical Spray Hair Loss Treatment
Drug Interactions/Side Effects

FDA Drug Recalls and Warnings: Risks Associated With Finasteride Hair Loss Treatments and More

Katie Rowley
older man getting an infusion, FDA SIDE EFFECTS UPDATE: Baqsimi and Serious Hypersensitivity Reactions, Plus More
Drug Interactions/Side Effects

FDA SIDE EFFECTS UPDATE: Baqsimi and Serious Hypersensitivity Reactions, Plus More

Katie Rowley
What Vaccines Do I Need This Season?
Medication Articles

What Vaccines Do I Need This Season?

Emma Yasinski
Show Comments (0)
0 0 votes
Article Rating
Subscribe
Connect with
Login
I allow to create an account
When you login first time using a Social Login button, we collect your account public profile information shared by Social Login provider, based on your privacy settings. We also get your email address to automatically create an account for you in our website. Once your account is created, you'll be logged-in to this account.
DisagreeAgree
Notify of
guest

Connect with
I allow to create an account
When you login first time using a Social Login button, we collect your account public profile information shared by Social Login provider, based on your privacy settings. We also get your email address to automatically create an account for you in our website. Once your account is created, you'll be logged-in to this account.
DisagreeAgree
guest

0 Comments
Most Voted
Newest Oldest
Inline Feedbacks
View all comments

MEDICATION ARTICLES

Finasteride Topical Spray Hair Loss Treatment
Drug Interactions/Side Effects

FDA Drug Recalls and Warnings: Risks Associated With Finasteride Hair Loss Treatments and More

Katie Rowley
older man getting an infusion, FDA SIDE EFFECTS UPDATE: Baqsimi and Serious Hypersensitivity Reactions, Plus More
Drug Interactions/Side Effects

FDA SIDE EFFECTS UPDATE: Baqsimi and Serious Hypersensitivity Reactions, Plus More

Katie Rowley
What Vaccines Do I Need This Season?
Medication Articles

What Vaccines Do I Need This Season?

Emma Yasinski
blood pressure and antidepressants
High Blood Pressure

Effexor’s Link To Dangerous Spikes In Blood Pressure

Emma Yasinski

Help Us Make Your Prescription Drugs Safer With Improved Oversight By The FDA

https://youtu.be/dg9wuKZB_LA?si=x6G82MHXmmLzfB5y

FDA Fails in Lab Inspections

FDA Approved

NEED TO KNOW

ADHD Medications
ADHD

ADHD Medications

Sarah Ludwig Rausch

ABOUT MEDSHADOW

Medications have many benefits, but it’s essential to know how to balance these against their potential side effects. MedShadow is a nonprofit foundation that focuses on the safest ways to take over-the-counter (OTC) and prescription (Rx) medications. Our name derives from the fact that side effects can sometimes be difficult to recognize, which is why we work to illuminate and explain medication reactions that may be minimized or obscured.

We also help people factor in integrative health and medicine options and provide information about lifestyle changes to optimize one’s health. Whatever decision a person makes, our goal is to be supportive.

At MedShadow, our mission is to provide independent, evidence-and science-based information. Our service and investigative journalism enables people to make informed decisions and we strive to stimulate public conversation aimed at reforming the drug manufacturing processes to ensure that we are all better protected.

We do not receive any financial support from the pharmaceutical or supplement industries and we require that all our staff, writers, advisors and other partners also be free from any remunerative relationships with such companies.

SERVICES

  • ACCOUNT
    • Become an Insider
    • Login
  • ABOUT
    • About MedShadow
    • Our Team
    • Foundation Board
    • Medical Advisors
    • Writers
    • MedShadow In The News
  • ARTICLES
    • New Articles
    • Health Topics
    • Conditions
    • Medications
    • Wellness
    • Culture Desk
  • PODCAST
  • VIDEOS
  • INFOGRAPHICS
  • CONTACT US
Balancing the Risks and Benefits of Medications
Copyright © 2025, MedShadow Foundation. All rights reserved. MedShadow Foundation is a registered 501(c)(3) non-profit organization. MedShadow does not accept advertising or contributions from pharmaceutical companies, medical device manufacturers or political action organizations. This site complies with the HONcode standard for trustworthy health information.
  • TERMS
Tips for Calming Work Anxiety and Beating the "Sunday Scaries"
Previous
Tips for Calming Work Anxiety and Beating the “Sunday Scaries”
Photo of Suzanne Robotti and Georgetown University Medical Center in Washington, DC
Next
MedShadow President Speaking at PharmedOut Conference
  • ABOUT
    • About MedShadow
    • Our Team
    • Foundation Board
    • Health and Medical Advisory Panel
    • Podcast
    • MedShadow In The News
  • ARTICLES
    • New Articles
    • Health Topics
    • Conditions
    • Medications
    • Wellness
    • Culture Desk
  • VIDEOS
    • Medical Animation Videos
    • Patient Story Videos
    • Nutrition Videos
  • PODCAST
  • INFOGRAPHICS
Newsletter DONATE
Newsletter JOIN
Start typing to see results or hit ESC to close
FDA side effects depression Opioids cancer
See all results
Username
Password
Lost password?
Create an account
Enter username or email
Cancel
wpDiscuz