Protecting our mental health with nutrition and lifestyle choices
Article by Dr. Kent Bradley, Chief Health and Nutrition Officer, Herbalife Nutrition
Mental health is an overlooked area of health worldwide and the numbers are escalating rapidly. In Asia, complications occurring from poor mental health are the second largest contributor to years lost due to disability. A growing percentage of the adult population in the region suffers from diagnosable mental illnesses.
There are many factors contributing to the rise in poor mental health. It is a complex spectrum of conditions from mild anxiety to debilitating disease. There is still a lot yet to be understood on the underlying causes of some of the more debilitating forms of mental health illnesses. But situational factors clearly play a role. For example, the COVID-19 pandemic has created a global crisis for mental health, fueling short- and long-term stresses and undermining the mental health of many people.
One of the paths towards addressing mental health conditions is through promotion and prevention. There is increasing evidence that promotion and prevention efforts to enhance mental well-being, reduce risks of mental health conditions, and establish supportive environment can be effective in the longer term.
In addition, each of us can strengthen our individual knowledge and skills in understanding and looking after our own mental health. While mental health conditions can be treated through a combination of therapy and drugs, studies show that balanced nutrition, regular exercise, and stronger social support can contribute meaningful solutions.
Link between nutrition and mental health
What we eat not only fuels our brain cells, but it brings us pleasure in life, which can support a stable mood.
Nutritional scientists have noted that the foods we eat can have much more complex effects on our mood and temperament. For example, a study revealed that though depression is typically termed to be a strictly biochemical-based or emotionally rooted disorder, nutrition can play a significant role in the onset, severity, and duration of depression.
This is where an anti-inflammatory diet abundant in colorful fruits and vegetables, fish and whole grains that have plenty of healthy fats and phytonutrients can help. According to a study published in the Journal of Nutrition, a healthy diet with anti-inflammatory properties can assist in preventing depressive symptoms, particularly among smokers, men, or physically inactive individuals.
Similarly, there is a link between the Mediterranean diet and a reduced risk of depression. This diet calls for a high consumption of fruits, vegetables, nuts, and legumes; supported by a modest consumption of poultry, eggs, and dairy products; and the occasional intake of red meat.
Conditions in your gut may also influence how you feel. Boosting beneficial bacteria in the gut through probiotics, prebiotics, or dietary change can improve mood and lower anxiety. Research indicates that not only is our brain “aware” of our gut microbes, but these bacteria can influence our perception of the world and alter our behavior.
Other ways to better mental well-being
Exercise can have a positive impact on mental health – According to the Mayo Clinic, exercise releases feel-good chemicals in the brain and when they are blended with an increased body temperature, it can calm the mind and body. The psychological and physical gains of exercise can also help decrease anxiety and improve mood. Exercise may also help keep anxiety and depression from coming back once you’re feeling better.
Social interaction is an important ingredient for happiness and well-being – There is evidence that strong social ties are linked to a longer life and helps protect us from depression in all ages. It has been said that consistent parental support provides protection from depression in children and adolescents, while spousal support does this for adults and older adults.
Being open and talking about common mental health conditions like depression and anxiety can help. Whether it’s sharing knowledge and experiences, talking to someone who is suffering from it, or engaging in advocacy and awareness raising, these conversations can alleviate the stigma and discrimination in society.
As individuals, we can take positive actions to protect our mental well-being and help those in our circle of influence. This can include adopting better nutrition or lifestyle habits that result in mood-improving effects over time. As a collective, the power of a social support system has the potential to transform the health and wellness of entire communities, in turn paying all kinds of dividends. Healthier communities mean fewer health problems, a more productive workforce and greater healthcare cost savings.
Kent L Bradley has worked in leadership roles in the healthcare sector, strategising health related policies and business decisions, and he has acted as strategic advisor for multiple health-tech companies. A retired army Colonel, he has a Masters Degree in Public Health from University of Minnesota & his medical degree from Uniformed Services University of Health Sciences, Maryland.
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