A lifestyle that supports mental health
Research suggests that healthy lifestyle behaviors and habits promote mental health and well-being and can be used to prevent and treat mental health conditions such as anxiety, depression, bipolar disorder, post-traumatic stress disorder, and psychotic disorders.
Research suggests that healthy lifestyle behaviors and habits promote mental health and wellness and can be used to prevent and treat mental illnesses such as anxiety, depression, bipolar disorder, post-traumatic stress disorder, and psychotic disorders. These lifestyle behaviors fall into five general categories:
Physical activity Nutrition Mind-body and mindfulness practices Restorative sleep Social connections
These practices require individual motivation and effort. They can take different forms and be adapted in different ways. They are not all or nothing; individuals can work on the aspects that are effective and appealing to them, and approaches can change over time.
In the context of treating mental illness or in collaboration with mental health professionals, lifestyle interventions across these domains, such as daily exercise and making nutritious food choices, can complement and enhance the therapeutic effects of medications, psychotherapy, and other therapies used to treat mental illness. These interventions can also be used to prevent mental illness and have been shown to promote physical health.
The guiding principle is to develop small, sustainable habits across different domains as they see fit, and then work with an expert to strategize, modify, and incorporate these habits into your daily life to improve your mental health. Over time, changes in one area of your lifestyle often lead to improvements in others. For example, improved sleep and nutrition contribute to energy for more physical activity.
Physical activity
Physical activity impacts mental health. Exercise has consistently been shown to effectively reduce symptoms of depression and maintain well-being, both as a primary treatment and in conjunction with medication and therapy. There is also evidence that exercise may benefit patients with post-traumatic stress disorder (PTSD), anxiety, and attention-deficit hyperactivity disorder (ADHD).
Physical activity can also help prevent cognitive decline in older adults. More broadly, regular exercise has a positive effect on cognitive function, enhances neuroplasticity (the brain's ability to change), and improves learning and adaptation. Physical activity can take many forms, including walking, running, fitness classes, and organized sports. Much of the research has focused on the benefits of aerobic exercise and strength training, such as weight training.
Exercise “snacks”, or short bouts of exercise throughout the day, are an easy way to incorporate daily movement into your routine. These can include a few minutes running up and down the stairs, jumping jacks, push-ups, etc. Some people report that taking these short exercise breaks every hour during a sedentary task has the added benefit of improving alertness and focus, which can make them more productive.
nutrition
Food is medicine and research highlights the significant impact a nutritious diet can have on mental health. Diet and nutrition can influence mental health symptoms and risk.
A diet that emphasizes whole foods such as vegetables, fruits, beans, unprocessed grains, nuts, seeds, olive oil, and fish has been shown to have a positive impact on mental health. Conversely, a diet high in processed foods, artificial ingredients, refined grains, and excess sugar has been associated with poorer mental health. For example, research has shown that a healthy diet can reduce the risk of depression and help reduce depressive symptoms in people with depression.
The Mediterranean diet has been found to be particularly beneficial, with its high intake of vegetables, fruits, nuts, and legumes, moderate consumption of poultry, eggs, and dairy products, and low consumption of red meat. Although the relationship between diet and mental health is not yet fully understood, the diet's high levels of dietary fiber, polyphenols (micronutrients found in plants), and polyunsaturated fats (such as omega-3 fatty acids) are thought to promote gut microbiome diversity, which may in turn lead to improved mental health.
Additionally, there is growing evidence supporting the use of specific nutrients to help treat various mental disorders.
(Learn more about nutrition and mental health.)
Mind-Body and Mindfulness Practices
Research also shows the benefits of mind-body practices such as yoga, tai chi, meditation and mindfulness, which can help reduce stress, improve well-being and reduce symptoms of mental illness.
Some stress is necessary, but chronic stress can reduce our ability to cope and negatively impact our mental and physical health. These practices help calm the mind and body and reduce stress, and they are becoming increasingly popular. An estimated 33 million Americans practice yoga in 2023, up from about 21 million in 2010. Also, about 4 million practice tai chi. It is estimated that about 14% of adults practice some form of mindfulness or spiritual meditation.
Practices such as yoga have been shown to alter the structure and function of brain regions, including significant changes in areas involved in emotion regulation and stress.
Mindfulness-Based Stress Reduction (MBSR) also has established therapeutic benefits. For example, one study found that MBSR programs were as effective as medication in treating generalized anxiety disorder. MBSR programs are delivered by trained instructors and typically consist of eight weekly group sessions, including a variety of formal and informal meditation techniques (such as seated meditation, body scans, breathing exercises, mindful walking, and mindfulness for daily activities), mindful yoga practices and techniques, group discussions, and instruction and recordings for home practice.
Recently, breathwork has gained interest as a unique intervention. Breathwork practice has been associated with reduced stress levels and improved symptoms of anxiety and depression. Breathwork uses specific breathing techniques that help calm the mind and body and reduce stress. Breathwork is often incorporated into yoga and meditation practices.
(Learn more about mindfulness and meditation.)
sleep
Sleep is a basic human need and important for physical and mental health, yet many people do not get enough sleep. Sleep problems include issues related to quality, timing, and quantity of sleep. One-third of adults report that they typically get less than the recommended number of hours of sleep, and an estimated one in three Americans report their sleep quality as “poor” or “fair.” More than 70 million Americans experience sleep disorders each year.
Sleep helps the brain function properly. Lack of sleep or poor quality sleep can have a variety of consequences. Lack of sleep can lead to fatigue, low energy, irritability and difficulty concentrating. It can also negatively affect your decision-making ability and mood. Sleep disorders are associated with both physical and emotional problems and contribute to poor mental health.
Many factors contribute to poor quality or sleep disorders, some of which are modifiable, such as screen distractions and irregular lifestyle habits. Developing healthy sleep habits, such as keeping sleep times and lifestyle consistent, limiting screen time before bed, and exercising during the day, can improve sleep quality. Persistent or more challenging sleep problems can be helped by cognitive behavioral therapy and other treatments.
(Learn more about sleep disorders and treatments.)
Social Connections
Decades of research provide strong evidence that receiving social support has a positive impact on physical health, mental health, and longevity.
It has been consistently demonstrated that people with limited social support experience poorer outcomes in both physical and mental health. This issue is highlighted in the U.S. Surgeon General's 2023 advisory on loneliness and isolation, which states that “Loneliness and isolation may increase an individual's risk of experiencing mental health problems in life, and a lack of connection may increase an individual's risk of premature death to levels equivalent to daily smoking.”
The benefits of social connections can be seen in the vital role that psychosocial rehabilitation interventions play in enhancing functioning and alleviating conditions such as bipolar disorder and schizophrenia.
Although the mechanisms by which social connections enhance mental health are not fully understood, we know that social connections influence neurobiological pathways and psychological resilience. Social connections may also help buffer the effects of stress by providing positive coping mechanisms and emotional support. The positive emotions associated with social connections, such as a sense of belonging, security, and self-esteem, promote better stress responses.
In essence, creating and maintaining social connections contributes to broader improvements in psychological well-being and health, and helps prevent and alleviate psychiatric symptoms.
reference
Noordsy, D, Abbott-Frey, A., Chawla, V. 2024. Special Report: Lifestyle Psychiatry Emphasises Behaviors That Support Mental Health. Psychiatry News, 23 February 2024. (Includes links to additional references and resources.)
Doctor Reviews
Douglas Nordsey, MD
Amelia Abbott Frey, MD
Vanika Chawla, MD
May 2024
