When you are diagnosed with a mental health condition?

When someone is diagnosed with a mental health disorder such as depression or anxiety, first-line treatment usually includes psychotherapy and medication. What hasn't always been discussed are the changing lifestyle factors that affect mental health.

Even if you don't have a mental illness, you may be looking for ways to further improve your mood, reduce stress, and manage your mental health on a day-to-day basis. Making positive changes in your life is encouraging. For some people, time and financial constraints affect their ability to make such changes, but everyone has the opportunity to make small, meaningful changes. Here are five lifestyle changes to get you started.

1. Improve diet and exercise Whole foods such as green leafy vegetables, legumes, whole grains, lean meats and seafood provide essential nutrients for optimal brain function. important. These foods contain magnesium, folic acid, zinc and essential fatty acids. Polyphenol-rich foods such as berries, tea, dark chocolate, wine, and certain herbs also play an important role in brain function.

When it comes to exercise, many different types of fitness activities are potentially beneficial, from swimming to jogging to weightlifting to sports. Even just moving your body with a brisk walk or active household chores is a positive step. Activities that also involve social interaction and contact with nature may further enhance psychological well-being. General exercise guidelines recommend 30 minutes of moderate-intensity activity most days (approximately 150 minutes total per week). But even short-term activity can immediately boost your mood.

2. Reduce vices Addressing problem drinking and substance abuse is clearly a health recommendation. People with alcohol and drug problems are more likely than average to develop mental illness and have much worse health. has been shown to have a positive effect on the prevention of However, other recent data show that light alcohol consumption has no beneficial effects on brain function. Quitting smoking is also an important step. People addicted to nicotine are constantly at the mercy of a withdrawal cycle that has a huge impact on their mood. It may take time for the initial symptoms of quitting nicotine to resolve, but brain chemistry adjusts over time. I'm here. 3. Prioritize rest and sleep Sleep hygiene technologies are intended to improve sleep quality and treat insomnia. These include adjusting your caffeine intake, limiting your exposure at bedtime (regulating and limiting your sleep time), and trying to wake up at the same time in the morning. Some people are genetically more likely to be morning people or night owls, so ideally you should have some flexibility in that regard (especially with regard to working hours). It's also important not to force sleep. If you can't fall asleep in about 20 minutes, we recommend getting up and focusing on activity (with minimal light and stimulation) until you feel tired. Another pillar of better sleep is reducing your exposure to light (especially blue light from laptops and smartphones) before bed. This increases the release of melatonin, which helps you fall asleep. It is important to allow enough time for relaxation and leisure activities to regulate stress Hobbies can also improve mental health, especially if they involve physical activity. Moderate sun exposure helps boost levels of serotonin, a chemical that maintains your mood. It also boosts vitamin D levels, which also impacts mental health, and helps regulate the sleep-wake cycle at the right times. The benefits of sun exposure should be weighed against the risk of skin cancer, so consider sun exposure recommendations based on time of day/season and skin tone. You may also consider limiting your exposure to environmental toxins, chemicals and pollutants, including "noise" pollution, and limiting excessive cell phone, computer and television use.

4. Ecotherapy The antidote to this is spending time in nature. Studies show that spending time in nature improves self-esteem and mood. In ecotherapy, staying in the forest (known as forest bathing) is considered a mental health prescription. The natural extension of our stay in plants is also the positive effect that animals have on us. Research shows that owning a pet has many beneficial effects, and animal-assisted therapy (using horses, cats, dogs, and even dolphins) can also increase well-being. 5. If you need help, please call Positive lifestyle changes cannot replace medication or psychotherapy, but they are things you can do in addition to therapy. While many lifestyle changes are positive, some changes (junk food, alcohol, smoking cessation, etc.) can be difficult to use as psychological crutches.

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