5 Lifestyle Habits That Boost Your Mental Health

Every aspect of your life, from diet and exercise to your sleep and social connections, either improves your mental health or contributes to depression, anxiety, and other conditions.

At Michigan Avenue Primary Care, we support whole-body health, treating mental health conditions and recommending lifestyle changes that promote mental well-being. Here, we explain five lifestyle habits that can boost mental health.

1. Follow a healthy meal plan

The foods you eat have a direct impact on your mental health. A poor diet can affect your behavior, coping ability, and emotional well-being. In some cases, being low in nutrients may cause problems.

For example, folate (vitamin B9) and vitamin B12 are essential for producing serotonin, the neurotransmitter that regulates mood and memory. As a result, vitamin B deficiencies can lead to depression, anxiety, confusion, and agitation.

Crucial nutrients for your mental health include:

• B vitamins (all the B vitamins but especially thiamin, folate, and vitamins B6 and B12)
• Vitamins C, D, and E
• Zinc
• Calcium
• Magnesium

The best way to get all the essential nutrients is to follow a diet containing a wide variety of fruits, vegetables, whole grains, beans, lean protein, and low-fat dairy products.

Connect with us if you’re uncertain about how to create a healthy meal plan or want to learn if you’re low in nutrients. We’ll evaluate your diet and help you build a sustainable meal plan.

2. Stay active

Exercise does more than keep your body in shape; it also promotes your mental health. Physical activity improves depression and reduces stress and anxiety.

Staying active keeps your brain alert and increases neuroplasticity (the brain’s ability to change and improve function). Exercise also improves your sleep. (See number 3 below).

You don’t need to spend hours at the gym to get the benefits of exercise. Brief periods of exercise throughout the day will boost your mental health, whether you take a walk, go cycling, or get up and dance.

3. Get enough sleep

The latest statistics show that one-third of adults don’t get the recommended 7-9 hours of sleep. Lack of sleep and mental health disorders share a close relationship. 

Sleep deficiencies increase your risk of developing a mental health disorder. And many mental health conditions disrupt your sleep.

For example, people with insomnia have a 10 times greater risk of depression, and at least three out of four people with depression have insomnia. Insomnia also causes more severe depression.

Depression, anxiety, attention-deficit/hyperactivity disorder (ADHD), autism, bipolar disorder, and schizophrenia are a few examples of conditions that share a two-way relationship with sleep. Without sleep, people find it hard to control their emotions, becoming more impulsive, short-tempered, and aggressive.

If you have insomnia (difficulty falling or staying asleep), don’t hesitate to seek help. In addition to recommending ways to change your nighttime routine to improve your sleep, we may begin one of several effective treatments.

4. Build a support system

Having supportive, caring people in your life improves your mental health. Social connections (in-person meetings, not through social media) build new pathways in your brain and give you psychological resilience. 

Having people in your life buffers stress and anxiety and ensures you have support during difficult times. Social connections lower the risk of depression, raise self-esteem, and give you a feeling of belonging.

If you’re lonely or isolated, or you have a mental health condition, connecting with people may seem overwhelming. One way to begin is by contacting an existing friend or family member. Or, join a group that fits your interests, whether a gardening club, walking group, board game arena, or a religious organization.

5. Limit social media time

Did you know that you can become addicted to social media? Your online activity activates the same feel-good brain chemicals as drugs and alcohol. Before long, your brain needs that boost in chemicals to function.

Beyond preventing a social media addiction, there’s another concern about excessive time online: It’s linked with depression and anxiety.

Your mental health declines as you constantly face social media pressure. You may fear rejection if you don’t follow the latest trends, worry you’ll miss out on something, feel lonely, or become the target of bullying.

Reach out for compassionate mental healthcare

Our Michigan Avenue Primary Care team specializes in comprehensive care for people with mental health challenges. Call the office today or book online if you have lifestyle concerns or want to learn more about mental health treatment.