Complete Guide to Nutrition, Exercise and Social Support for Mental Wellbeing (Part 2)
There are many factors that affect mental health.
While some psychological disorders need to be treated with psychiatric medication, not all psychological disturbances require pharmaceutical remedies. Before turning to medication, there are simple lifestyle changes that can be made to improve one’s overall psychological well-being.
Based on research studies and reports from mental health professionals, we take a look at the impact of nutrition, exercise and different types of social support on your mental health.
This is intended for anyone interested to understand how eating well, exercising regularly, and building a strong social support network can positively impact your overall mental wellbeing.
This article is a continuation of (Part 1) Complete Guide to Nutrition, Exercise and Social Support for Mental Wellbeing. This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a mental health condition.
Keep Fit, Feel Good
Impact of Exercise on Mental Health
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The advantages of exercise are numerous. Studies have shown that regular exercise can reduce inflammation, decrease dementia risk, slow down cell aging, reduce cholesterol, and improve heart health.
Staying active can improve the quality of sleep, improve memory retention and increase our overall energy levels.
Regular exercise not only has known benefits for our physical well-being, it also has well-documented benefits on our psychological well-being. It can help ameliorate the symptoms of a variety of mental health conditions.
Ways Exercise can Alleviate Symptoms of Mental Health Conditions
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Acts as a Defence Against Depression
Regular exercise can help prevent and treat depression. A study by the Harvard T.H. Chan School of Public Health revealed that walking for an hour, or running for just 15 minutes a day can decrease the risk of major depression 26%.
Exercise is a good prophylactic against depression symptoms, because exercising alters brain chemistry, promotes neural growth and releases endorphins – the “feel good” hormones that put people in a positive mood.
Decreases Anxiety
Besides depression, exercise is also an effective treatment for stress and anxiety disorders.
The rhythmic movements and focus on breath that’s required when jogging, swimming or practicing yoga for instance relieves tension and has a calming effect on the body and mind.
Improves Brain Power
Exercise improves brain power and strengthens memory. Cardiovascular activity can create new brain cells through a process called neurogenesis, which prevents memory loss, cognitive decline and improves overall brain performance.
Studies have also shown a link between regular physical activity to increased creativity and mental vigour.
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Alleviates Symptoms of ADHD and PTSD
Studies show regular exercise can be helpful in reducing symptoms of Attention Deficit Hyperactivity Disorder (ADHD). Physical activity boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which impact one’s ability to focus and concentrate.
Outdoor activities, such as hiking, rock climbing, skiing and whitewater rafting that involve cross-body movements that engage both legs and arms can help sufferers of Post-Traumatic Stress Disorder (PTSD) overcome their immobilisation stress responses by shifting the sufferer’s attention from physical sensations in their muscles and joints.
Improves Self-esteem, Self-confidence, and Sleep
For many people, moving from a sedentary lifestyle to adopting a regular exercise plan provides a great sense of achievement. Regular exercise often leads to an improved body image, an increase in self-esteem and self-confidence.
Regular exercise also helps regulate our body’s natural circadian rhythm – the body’s in-built alarm clock.
People that exercise regularly tend to report better quality sleep, and feeling more clear-headed after rest than their more sedentary peers.
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Leaning On Others
Impact of Social Support on Mental Health
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Social support is a key component of psychological well-being.
According to mental health professionals, individuals who have trustworthy people around them who they can talk to cope better during a personal crisis, times of mental or emotional distress.
Social support can also encourage people to make healthier lifestyle choices, stay motivated, and keep up with healthy habits to pursue goals.
There are different forms of social support that can benefit individuals struggling with mental health issues.
3 Types of Social Support To Feel Better
Social Integration
Social integration is a process where one becomes emotionally invested in a relationship with other human beings by participating in intimate social relationships.
Social integration often happens in friendships, romantic relationships, or within interest or support groups, or religious communities where the individual feels positively connected with their friend, partner or community.
The sense of belonging they feel serves as a buffer against loneliness, isolation and other negative states that can lead to psychological deterioration.
Instrumental and Informational Support
Other forms of social support include instrumental support, where another person, such as a nurse or caregiver for instance, helps an impaired person with their physical needs.
Informational support is where a consultant, mentor or life coach offers their knowledge to a person who needs help making major life decisions.
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Therapeutic Support
Talking to friends and loved ones about psychological difficulties is certainly helpful, but sometimes this isn't enough to help an individual work through their mental health problems.
This is when therapeutic support – which is available through talk therapy with psychiatrists, psychotherapists, counselors and other mental health workers – comes in useful.
A trained mental health professional can provide the appropriate guidance and suggestions for how to improve one’s mental health.
The process of Talk Therapy enables patients to share their problems and discover solutions for overcoming some of their mental health challenges.
Therapists can help individuals to overcome some of the negative thoughts, moods or behaviour patterns they are struggling with, or help them work through relationship problems within their marriage or family.
There are important differences between talking to a friend and therapist. A therapist is invested in you and the relationship focuses on helping you and your mental wellbeing. A therapist is objective and although conversations can seem natural and casual, they are listening closely to help you identify your triggers, underlying emotions and devoted to helping you practice healthy coping skills.
Healthy Life, Healthy Mind
Though there are cases when more intensive treatments are required, a healthy lifestyle with good nutrition, regular exercise and healthy, close relationships with family and friends is often the first line of defence against mental illness. So practice these healthy habits to stay psychologically fit.
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This article is not intended for the purposes of treatment or diagnosis of any mental health conditions or professional advice for diet, nutrition and exercise. Always consult with a licensed doctor, nutritionist or health provider with any questions you have regarding your mental health, nutrition and physical health.
Common Care provides a full-service online therapy platform with the largest selection of qualified online therapists. After completing an initial intake assessment, we recommend suitable therapists based on your needs, preferences and goals in therapy. Begin therapy anytime, anywhere at affordable prices.
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“Diet and Mental Health.” Mental Health Foundation, 30 Jan. 2020, www.mentalhealth.org.uk/a-to-z/d/diet-and-mental-health.
Aubrey, Allison, and Rhitu Chatterjee. “Changing Your Diet Can Help Tamp Down Depression, Boost Mood.” NPR, NPR, 9 Oct. 2019, www.npr.org/sections/thesalt/2019/10/09/768665411/changing-your-diet-can-help-tamp-down-depression-boost-mood.
“The Power of Protein to Optimize Brain Health.” Psychology Today, Sussex Publishers, www.psychologytoday.com/intl/blog/the-resilient-brain/201506/the-power-protein-optimize-brain-health.
Mischoulon, David. “Omega-3 Fatty Acids for Mood Disorders.” Harvard Health Blog, 2 Aug. 2018, www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414.
DeYoung, Darren. “The Critical Role Nutrition Plays in Mental Health.” World of Psychology, 8 July 2018, psychcentral.com/blog/the-critical-role-nutrition-plays-in-mental-health/.
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Walden University. “5 Mental Benefits of Exercise.” Walden University, Walden University, 6 Feb. 2020, www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise.