STRUGGLING MENTALLY? HERE’S HOW NUTRITION & EXERCISE IMPROVE MENTAL HEALTH
When you hear the term “self-care”, what immediately comes to mind? Probably something physical (skincare, stretching, etc.) that is done in an effort to improve overall well-being. What we don’t include in that definition are some of the less glamorous things like movement and eating balanced meals that do have demonstrated benefits for mental health.
Before we go any further, I do want to be clear that mental health issues that interfere with your life on a daily basis should be discussed with a skilled mental health practitioner. Even though mental and physical well-being are directly related, that doesn’t mean that all mental health problems can be adequately addressed without the help of a professional. I have my own history of clinical depression and anxiety, so I know that not all mental health problems are possible to manage on your own without a combination of a support system, therapist, and/or medication. There’s no shame in not being able to conquer your mental health without help.
That being said, if you’re experiencing mental health issues that feel closer to the “in a funk” rather than “major depressive episode” end of the spectrum, you may be able to benefit from focusing on your physical health to help improve your mental health.
HOW CARING FOR OUR PHYSICAL HEALTH IMPACTS OUR MENTAL HEALTH
It’s common to recognize periods of time when we are struggling with our mental health and see how it has impacted our physical health, whether that means unintentionally deprioritizing movement or doing more stress eating than usual. But something we may think and talk about less is how taking care of our physical health can impact our mental health.
Even though the urge is usually to engage in more rest (which can be appropriate in the short term!) and eat more high-reward foods, being able to balance those strategies with intentional physical activity and nutrient-dense foods will have more long-term benefits in managing your mental health. Research indicates that physical activity improves symptoms associated with anxiety and depressive episodes (1).
Research also indicates that eating nutrient-dense foods and adequate protein can give your brain the tools it needs (amino acids, vitamins, minerals, and micronutrients) for neurotransmitter function. Although nutrition is less effective than physical activity for anxiety, it is very beneficial for depression and ADHD (2).
Although we may think about having a little treat for serotonin, it turns out that eating your fruits and veggies can actually help with that.
The less exciting news is that most of this research shows alleviation of symptoms over the course of 8-12 weeks, which can feel almost insurmountable when you’re struggling right now. So it does help to have some practical strategies to set yourself up for success to prioritize your nutrition and movement during periods where your mental capacity feels so limited. In practical terms, here are some suggestions:
Start with a “minimum”, rather than feeling like you have to be at your peak. Just going on a 10-minute walk a few times a week can be a great place to start if you feel like you don’t have time or energy for more.
If cooking feels impossible, it’s okay to rely on convenience, pre-made, or takeout foods. Just look for items that are high in protein and make it a point to get a vegetable at every meal.
Add a low-maintenance fruit (like bananas or oranges) to your day. The less prep something takes, the more likely you are to include it.
Frozen fruits and vegetables are just as nutrient-dense as their fresh counterparts. You don’t have to peel potatoes or chop broccoli to get their nutritional benefits.
Even though it may not immediately feel as helpful as having a treat or doing your skincare routine, keep in mind that food and activity (and sleep!) are how we actually keep our bodies running. Supporting your body while your mental health is a struggle may be a challenge, but you’ll likely see those benefits manifest in your mental health over time.
References:
https://www.apa.org/monitor/2023/06/nutrition-for-mental-health-depression
We are committed coaches who work with committed clients and love nothing more than helping our clients find a sustainable approach to nutrition that allows them to work towards their goals without white-knuckling their way through yo-yo diets. Learn more about our KLN team here!