Five lifestyle changes to improve your mood and sanity

Even those who do not have a mental health problem can always look for ways to improve their mood, reduce stress and manage their day-to-day mental health.

It can be challenging to make positive changes in life. Although time constraints and financial constraints may affect some people's ability to make such changes, we are all able to make small, meaningful changes.

Here are five lifestyle changes to get you started:

1. Improve your diet and start moving

Whole foods such as green leafy vegetables, legumes, whole grains, lean red meat and seafood provide the essential nutrients for optimal brain function. These foods contain magnesium, folate, zinc and essential fatty acids.

Foods rich in polyphenols, such as berries, tea, dark chocolate, wine and some herbs, also play an important role in the functioning of the brain.

In terms of exercise, many types of physical activities are potentially beneficial – from swimming to jogging, through weight lifting or sports practice. Even moving the body in a brisk walk or doing active housework is a positive step.

Activities that also involve social interaction and exposure to nature can potentially further increase mental well-being.

The general exercise guidelines recommend at least 30 minutes of moderate physical activity most days of the week (approximately 150 minutes total per week). But even brief periods of activity can provide an immediate rise in mood.

2. Reduce your vices

Managing problematic alcohol use or psychoactive substances is an obvious health recommendation. People with alcohol and drug problems have a higher than average probability of having a mental illness and much poorer health outcomes.

Some research has shown that low consumption of alcohol (especially wine) can have beneficial effects on the prevention of depression. However, other recent data have revealed that mild alcohol consumption has no beneficial effect on brain function.

Quitting smoking is also an important step, as nicotine addicts are constantly at the mercy of a cycle of lack of withdrawal, which profoundly affects their mood. It may take time to address the initial symptoms of stopping nicotine, but brain chemistry will adapt with time.

Quitting smoking is associated with a better mood and a reduction in anxiety.

3. Prioritize rest and sleep

Sleep hygiene techniques aim to improve the quality of sleep and to treat insomnia. These include adjusting caffeine intake, limiting bed exposure (regulating your sleep time and limited sleep time), and ensuring that you get up in the morning at a similar time.

Some people are genetically connected to be more of the morning or evening, so we should ideally have some flexibility in this regard (especially with regard to work schedules).

It is also important not to force yourself to sleep – if you can not fall asleep after about 20 minutes, it may be best to get up and focus your mind on an activity (with minimal light and stimulation) until you feel tired.

The other pillar of a better quality of sleep is to reduce the exposure to light – especially the blue light of laptops and smartphones – before sleeping. This will increase the secretion of melatonin, which will help you fall asleep.

It is important to have enough time for relaxation and recreation to regulate stress. Hobbies can also improve mental health, especially if they involve physical activity.

4. Get a dose of nature

When the sun is shining, many of us seem to feel happier. Adequate exposure to the sun helps to increase levels of serotonin, a chemical that maintains mood. It also increases vitamin D levels, which also has an effect on mental health, and helps in a timely manner to regulate our sleep-wake cycle.

The benefits of sun exposure must be weighed against the risk of skin cancer. So take into account the sun exposure recommendations based on the time of day / year and the color of your skin.

You can also consider limiting your exposure to toxins, chemicals, and environmental pollutants, including noise pollution, and limiting the use of your mobile phone, computer, and television if they are excessive.

An antidote to this can simply be spending time in nature. Studies show that time spent in nature can improve self esteem and mood. In parts of Asia, spending time in a forest (called swimming in the forest) is considered a prescription for mental health.

A natural extension of time spent in the flora is also the positive effect that animals have on us. Research suggests that having a pet has many positive effects and that an animal-assisted treatment (with horses, cats, dogs and even dolphins) can also strengthen the feeling of well-being.

5. Reach out when you need help

Positive lifestyle changes are not a substitute for drugs or psychological therapy, but rather something that people can do themselves in addition to their treatment.

Although many lifestyle changes can be positive, some changes (like avoiding junk food, alcohol or quitting) can be difficult if they are used as a psychological crutch. They may need to be handled with delicacy and with professional support.

Strict counseling in favor of abstinence, or a demanding diet or exercise program, can cause additional suffering or even cause guilt if you can not meet those expectations. So go easy on yourself.

That said, take a moment to think about your mental state after a nutritious meal consisting of full meals, a good night's sleep (no alcohol) or a nature walk with a friend.

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