Mental well-being is a complicated subject. Researching the topic for a while will net you countless opinions, tactics, and ancient Chinese secrets for how to elevate your well-being and lead a rich, fulfilling life.
Most people intuitively know that a combination of genetic, environmental, and behavioral factors determine our mental state and likelihood of developing conditions like depression. But, the question is, what tactics should we focus on, and how should we combine them for the best possible outcome?
While there is undoubtedly a lot we can do for ourselves, three things will forever play a crucial role in our mental health: healthy diet, exercise, and sleep. Also known as the big three lifestyle habits, eating a healthy diet, exercising enough, and sleeping well at night will play a massive role in your psychological well-being.
Just as paying attention to these three behaviors can be good for your health, ignoring any of these can lead to poor mental health and a higher risk of depression, anxiety, and more.
So, let’s explore the three behaviors and see what we can do to make each work for us.
The Profound Link Between Physical Activity and Well-Being
Physical fitness activity is connected to our mental health on numerous levels. Countless papers find that active individuals are happier, more fulfilled, and less likely to deal with depression or another mental condition. In contrast, sedentary individuals are at a higher risk of suffering from low mood, lethargy, feelings of hopelessness, depression, anxiety, and a whole host of other issues.
A notable reason why exercise promotes well-being is that it floods the body with endorphins––opioid hormones that suppress pain and bring about feelings of euphoria, motivation, and happiness. Researchers suggest that the famous runner’s high results from endorphins, but we need more research to conclude.
Another reason why exercise improves our well-being has to do with energy levels. Though it might seem counterintuitive, exerting yourself leads to higher energy levels, improved alertness, and better cognitive function. As a result, you are more willing to move during the day, and the risk of daytime fatigue decreases. You’re also more productive and motivated to participate in various activities that further contribute to your well-being.
The third significant benefit of exercise for mental health has to do with feelings of confidence and fulfillment. Working on yourself is as personal as it can get, and there is something inherently fulfilling in working to improve your physical abilities, appearance, and health. Seeing your body and skills transform brings about a sense of pride that makes you feel much more fulfilled.
The great news about exercise is that you don’t need to do a ton of it to improve your well-being. As little as 10 to 15 minutes of vigorous activity per day can be more than enough for you to feel happier, more motivated, and more energized.
The Importance of Sleep For Our Mental Well-Being
Sleep appears to play the most profound role in feelings of well-being. Numerous papers from the last couple of decades suggest that adequate sleep is the most significant predictor of mental health. Experiments and observational data consistently indicate that folks who snooze enough feel happier, sharper, more motivated, and more fulfilled. In contrast, research links sleep deprivation to adverse effects, such as mood swings, emotional instability, depression, brain fog, loss of productivity, and lack of motivation to do anything.
Research from the psychology department in the University of Otago (Dunedin, New Zealand) set out to understand sleep’s effects on students’ well-being. They surveyed more than 1,100 young adults, inquiring about their sleep, exercise, and nutritional habits. According to their collected data, researchers found that sleep quality and quantity were the most significant contributors to well-being. The folks behind the study further suggested that people who sleep between eight and twelve hours per night were less likely to feel depressed.
There are countless tactics for improving your sleep, some of which include:
- Going to bed and waking up at consistent times
- Avoiding alcohol in the hours before bed
- Cutting your caffeine intake for six to ten hours before bed
- Reading a book, meditating, stretching, journaling, or taking a bath before bed
- Avoiding the use of screens before hitting the sack
Diet: The Third Key to Unlock Your Well-Being
While we might not think about it often, the human body always works and carries out metabolic processes that keep us alive and well. Many processes, such as serotonin production, involve the brain and play a role in our mental well-being. The neurotransmitter plays numerous crucial roles related to happiness and well-being. Low serotonin production is linked to depression, poor sleep, anxiety, cognitive issues, memory loss, and more.
For your body to operate at peak efficiency and carry out all of its internal processes, it needs a wide range of nutrients. The nutrients provide the body with the energy and building blocks it needs. Just as you can’t put together a house without building materials, your body cannot synthesize hormones, neurotransmitters, antibodies, cells, and other crucial components without proper aid.
Since we mentioned serotonin already, let’s do so again. According to research, tryptophan, an amino acid, plays a crucial role in serotonin production. Some good food sources of the amino acid include salmon, tuna, milk, nuts, and seeds. Consuming these and other foods would promote serotonin synthesis, increasing the likelihood of feeling happy. Of course, other factors also play a role, but you can see how certain behaviors can contribute to well-being.
We can argue that eating a wide range of whole, and nutritious foods or healthy meals is vital for our well-being on numerous other fronts. Sure, serotonin is crucial, but we also have dopamine, oxycontin, endorphins, testosterone, and more. These hormones and neurotransmitters contribute to our well-being, and the body depends on specific nutrients to produce them.
There are countless ways to tackle your nutrition, many of which involve following a specific diet like keto or paleo. But, regardless of where you live, what preferences you have, and what approach you want to use, good nutrition will forever rest upon two pillars:
- Adequate caloric intake
- Balanced consumption of all essential nutrients
Basing your diet on whole foods will provide your body with the nutrients it needs and eradicate the risk of nutrient deficiencies.
Frequently Asked Questions
Q. What are the three things that are important for mental health?
A. While there is undoubtedly a lot we can do for ourselves, three things will forever play a crucial role in our mental health: diet, exercise, and sleep.
Q. What are the adverse effects of sleep deprivation?
A. Research links sleep deprivation to adverse effects, such as mood swings, emotional instability, depression, brain fog, loss of productivity, and lack of motivation to do anything.
Q. What happens if you don’t follow a good diet, exercise & sleep?
A. Just as paying attention to these three behaviors can be good for your health, ignoring any of these can lead to poor mental health and a higher risk of depression, anxiety, and more.
