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Georgia Toon is living proof that eating better and exercising regularly can help fight anxiety and depression.
The 27-year-old teacher, who has been living in Hong Kong for two years, has been overweight since she was a teenager and had suffered emotionally.
At age 21, she weighed her heaviest weight – 104 kg – but since she changed her diet and started to exercise, she lost about 30 kg and no longer feels the pain. Anxiety and the mood she had before.
"I've always been good-natured and confident, but when I carried all that extra weight, I felt very anxious, self-conscious and sometimes depressed," said the Briton. "I would avoid social events and hide my body under layers of clothing, compare myself to others, and beat myself emotionally if I went out."
She also admits being very angry with herself.
"It was easy to feel depressed and I had a lot of weaknesses because I ate so badly and my health was so bad … Finally, I decided to put an end to the mental struggle and I tried to transform my body and improve my health. "
Experts are increasingly finding that while taking action to fight physical illness, we can do a lot to protect our emotional well-being and minimize the risk of developing depression, anxiety, and other problems. mental health.
Dr. Adrian Low Eng-ken, a Hong Kong-based psychologist, is one of the most prevalent mental health problems among Hong Kongers today, affecting one in six residents, or 16.6 percent of the population. population.
Anxiety is also a big problem. The conditions may coexist, but they are different, the former being characterized by a low mood, a feeling of sadness and a loss of general interest for things, and the second by feelings of uneasiness, nervousness or uncomfortable with an uncertain outcome. .
Depression and anxiety can be hereditary or have biological triggers; However, in many cases, factors related to the situation, the environment or the way of life of each trigger them.
According to Low, these factors include personal, professional or family stress; live a sedentary life; eat highly processed and unhealthy foods; spend too much time on digital devices have a brain injury; solitude and isolation; grief and loss; and experiences such as domestic and family violence, which can cause trauma.
Because most people are not aware of mental health issues and it is very difficult to seek help, people with symptoms of depression or anxiety may not recognize them right away or avoid discussing their symptoms with a trained professional.
If left unchecked, these conditions can have a detrimental effect on the physical health, work, family life and personal and social relationships of the patient.
Depression, in particular, is such a serious problem that in 2018, the World Health Organization has designated this disease as the leading cause of disability in the world and one of the major contributors to the global burden of disease.
The good news is that, in many cases, depression and anxiety can be prevented.
"Many experts agree that there are several" pillars "or components of mental well-being: eating well, exercising regularly, getting enough sleep every night, having an attitude positive, have a strong support network and maintain strong social relationships, "Low said. "They keep our bodies healthy and protect us from disease, help us manage stress, stimulate our mood and make sense of our lives, and together they form the" pillars "of fitness.
Exercise regularly, for example. An international study, conducted by researchers at Massachusetts General Hospital and published in January 2019 in the journal JAMA Psychiatry, found that people with high levels of physical activity had a lower risk of major depressive disorder.
In fact, research has shown that replacing sedentary behavior with 15 minutes of vigorous activity daily could reduce the risk of depression by about 26%.
Studies have also revealed a link between diet and risk of depression. A review of 41 studies, published in September 2018 in Molecular Psychiatry, revealed that adopting a plant-rich and anti-inflammatory diet could help prevent depression.
People who followed a more Mediterranean diet, namely a diet consisting mainly of plant-based foods, including vegetables, fruits, olive oil, nuts and legumes and fish, were 33% less likely to develop depression than those whose diet was least similar to a Mediterranean diet.
Many studies point to the link between strong social connections and supportive relationships and improved mental health, as well as the importance of quality sleep to reduce symptoms of depression and anxiety.
Toon's experience reflects the findings of these studies. She is "in a good place emotionally", not only because she has lost a lot of weight, but also because she feels better nourished and more energetic, thanks to her comprehensive diet of foods. Low in fat and high in nutrients and new exercise habits.
"My life is not perfect, but mentally, I am much better, I feel stronger physically and emotionally and I am proud to be supported for my health. is a question of maintenance If I eat something, I should not or skip a day of exercise I do not get mad at myself, I'm just trying to get back on track the next day.
"I'm definitely less anxious, my low moods are rare and I'm more excited about life."
Toon adds that the encouragement and support of his personal trainer, James Chester, have helped him stay the course and lay the foundation for better physical and mental health.
According to Low, while taking preventive measures may help, there is no guarantee that you will never feel anxious or depressed, as these conditions are due to a host of factors.
"We can not expect to be constantly positive and optimistic, in fact emotional stress is sometimes even necessary.Mental health is a spectrum or continuum, with one side where you feel above the moon, and the other side where you are in crisis, "he explains. "There is no state of mental health defined for everyone.We all fall somewhere in this spectrum."
In addition to the fundamentals of your lifestyle, Low recommends understanding the risk factors associated with depression and anxiety. And if you have symptoms, do not ignore them. Learn how to manage them or to call on professionals.
In the end, your mental health is in your hands, says Toon.
"Being healthy is not just about being happy or preventing some emotional issues, it's also about resilience so when setbacks happen, you're better able to manage and bounce back." , she says.
"That's why it's so important to take control of everything that affects your emotional well-being, from your diet to your sleep habits and your stress level. Think of it as a solid foundation for your mental health. A solid base is hard to break. "
This article was first published in South China Morning Post.
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