Diet and exercise are the cornerstones of health – even mental health. The two assume all the more importance when seen against the backdrop of statistics that place mental disorders among the leading causes of ill-health and disability worldwide. The magnitude of the problem is enough reason to enlist the support of diet and work-out to experience mental wellbeing.
As per a World Health Organisation report, one in four people in the world will be affected by mental or neurological disorders at some point in their lives; currently there are around 450 million people suffering from these conditions. This makes it imperative for everyone to tread on the path of caution and take on necessary measures to ensure that mental health is not compromised at the altar of carelessness. For, although treatments are available after the onset of a known mental disorder, as many as two-thirds of them never opt for treatment or seek help from a health professional, observe experts. The obvious reason for this is the still existent stigma, abject discrimination and neglect of preventive care. Diet and exercise therefore remains the key to good health.
With mental illness mostly affecting individuals between the ages of 18 and 25, the significance of diet and exercise cannot be undermined in ensuring right preventive care. Although genetics, environment and other factors have a say in mental health, the same could be prevented or treated with the intervention of proper diet and exercise regimen. Medical studies have shown that doing moderate-intensity aerobic exercises for half an hour a day, three times a week can significantly reduce symptoms of depression. Regular aerobic exercises can also help depression patients in better controlling the disorder. And, as far as diet is concerned, consuming omega-3 fatty acids – found in flax and chia seeds, walnuts and fatty fish – can be beneficial for mental health, along with vitamin B-3, B-12 and D – found in dairy products, fatty fish and whole eggs.
Exercises for Mental Health
Exercises of all types are, generally, beneficial for overall wellbeing; however, research has found that team sports have an edge over other routines. This includes sports such as basketball, soccer, baseball and volleyball, as there is team involvement which can act as a boost for mental health.
Besides sports, some of the exercise programmes that have been found to have positive impact on mental health are:
Yoga
With the world awakening to the significance of yoga as a lifestyle, its importance in aiding mental health issues has only multiplied. Studies have shown that yoga can help reduce and even relieve stress and induce relaxation, both of which can play a role in issues such as anxiety, depression and trauma. Yoga can also increase body awareness, reduce muscle tension, strain and inflammation; it can sharpen attention and calm the mind. Experts believe it can enhance social wellbeing and improve symptoms of depression, attention deficit hyperactivity disorder and sleep disorder. It is also recommended in the treatment of schizophrenia, along with medication.
Running
Running and, to some extent, walking can infuse a sense of clarity to thoughts. The so-called ‘runner’s high’ is enough motivation to pound the jogging track. As a health care provider noted, outdoor exercises such as running can be as effective as antidepressants in treating mild to moderate depression. The focus here is on the outdoors and not the treadmill in the gym or home. Running, jogging or brisk walking has been found to reduce the symptoms of clinical depression. Interestingly, both high- and low-intensity running can also improve learning. Running can also sharpen memory; it can also alleviate anxiety, boost self esteem and even increase creativity.
Cycling
There is a happiness factor associated with cycling. Research has found that cycling can counteract the natural decline of brain function and development that comes with age; it can increase the production of proteins used for creating new brain cells. However, in the context of mental wellbeing, cycling can improve mood and promote positive mental health. It can also help in better sleep, enhanced memory and an overall feeling of calm and wellbeing.
Boxing
Whether it is anger issues or an overload of stress, hitting a punching can provide immediate relief, as it is the easiest way to vent out aggression. Boxing is also seen as an effective natural mood booster – it provides a rush of endorphins. With the mind and body focus in the present moment, it can relieve symptoms of anxiety and depression by thwarting those negative thoughts. On the other spectrum of positive mental health, it can act as a confidence booster and also build self esteem.
