When seeking help for a mental health condition, we can expect to hear about different medications and treatment options, but what’s often missing from the conversation is talk of lifestyle changes . In a recent University of Illinois study , nearly half of people with symptoms of mental illness reported that their doctor doesn’t provide them with wellness advice .
That’s a regrettable oversight because lifestyle changes — things as simple as diet and exercise — can have a significant impact on quality of life, for any of us, but especially for those dealing with issues like depression , anxiety , bipolar disorder and schizophrenia. They can also help minimize the development of risk factors for diabetes, cardiovascular disease and hypertension, which are seen most often in people with mental illness, the study said.
People who are dealing with a mental health challenge can take the lead when talking to their doctor. Ask for details about what changes they can safely make in their daily lives to improve their mental health. There is no one-size-fits-all answer, but research has shown that lifestyle changes in several key categories can yield benefits for most. Among the most potent:
1. Improve your diet
Research shows that diet can influence mental health, both positively and negatively. Fruit and vegetables are associated with better mental wellbeing, according to recent research from the University of Warwick. That’s important because mental wellbeing — feelings of optimism , happiness , self-esteem , and resilience — can serve as protection not only against mental health problems, but also against physical problems.
Fatty foods, on the other hand, may increase the risk of psychiatric symptoms by altering the bacteria that inhabit our gut, according to new research . A study in mice showed increased anxiety, memory impairment , repetitive behavior, and brain inflammation as a result of a high-fat diet. Some fats, however, are categorized as “good.” Omega-3 fatty acids like those found in salmon, for example, may help with some forms of depression.
Sugar, of course, should have a minimal place in the diet. Not only can it lead to rapid weight gain and addiction in some people, but it has been linked to higher rates of depression and can worsen mental health symptoms, according to the National Alliance on Mental Illness (NAMI).
2. Make exercise a priority
You should check with your doctor before starting any exercise routine, but physical activity has been shown to have significant benefits for people dealing with mental health issues. A study from Southern Methodist University called exercise a magic drug for those with anxiety disorders and depression and called on doctors to prescribe more of it. Research shows that even low levels of activity, such as walking or gardening for a half hour a day, can help prevent depression at the time and even in the future. Exercise has also been shown to improve the mental and physical health of people with schizophrenia. (A note: For bipolar disorder, keep in mind that exercise can trigger manic episodes in some people. Before adding new forms of physical activity to our lives, we should check with a doctor.)
On the plus side, exercise helps not only with mental health and fitness, but also with weight control. This is especially important because weight gain is a side effect of many medications for mental illness. Not only can extra pounds deteriorate health and increase the propensity to develop diseases like diabetes, but they can also increase mental distress.
3. Practice stress reduction techniques
Stress fuels mental illness, and mental illness fuels stress. Taking steps to minimize stress in our lives can help slow this vicious cycle. Consider adopting meditation techniques like mindfulness—a Carnegie Mellon University study found that even 25 minutes a day for three days in a row can reduce stress and build resilience. And a Johns Hopkins research analysis found that meditation can improve symptoms of anxiety and depression.
Yoga is another great option for reducing stress, as well as being good exercise. A study from Queen’s University found that it can even help us see the world in a less negative, less threatening way, which can be a huge benefit for those who suffer from mental health disorders. (Again, a note for those with bipolar disorder: A recent study found risks and benefits of yoga. According to the study, some people with bipolar disorder considered it a positive “life changer,” while a minority reported that it can intensify mood highs and lows.)
4. Get enough sleep
We all crave a restful night’s sleep, but it doesn’t always come to fruition. You can increase your chances by committing to good sleep hygiene . That means going to bed and waking up at a consistent time, getting plenty of exercise (early in the day, not late at night), avoiding heavy dinners and caffeine, practicing relaxation techniques, and forgoing sleep-disrupting activities like those Netflix marathons. If you’re still having trouble, it’s not a good idea to turn to sleeping pills, which research shows can shorten your life span. It’s best to consult a doctor or sleep specialist for help.
Making lifestyle changes that support sleep is worth the effort. Poor sleep has multiple negative factors: Studies show that fatigue makes it difficult to make healthy food choices, is linked to obesity and cell damage , and can worsen symptoms of mental illness. Sleep deprivation, for example, has been shown to trigger symptoms of schizophrenia . Getting consistent, good rest, on the other hand, can help manage stress, improve mood, protect the brain , and provide the energy needed to face life.
