Holiday struggle? Boost mental health with physical activity, diet | Mark Mahoney

As we enter the holiday season the importance of refocusing on mental health is a highly important one. There are so many individuals affected by this problem throughout the country that efforts to both recognize and address this issue is of critical importance.

The National Association for Mental Illness, (NAMI) noted the following: It’s true that many of us struggle with depression, grief, body image, or other conditions. In fact, 1 in 5 people will be affected by mental illness in their lifetime.”

Two factors (of many) which may be helpful to look into regarding improved mental health include diet and physical activity.

Diet and mental health

Some tips for a healthier approach to eating which you can gradually undertake, particularly if changing your diet produces undue stress or appears to be overwhelming follow.

Start small

Try making one to three consistent small changes at first. By addressing your smaller daily habits (e.g., drinking more water, incorporating vegetables/fruits in your breakfast and limiting processed grains you consume during lunch), you reduce the chances of being overwhelmed by too many changes which makes it more likely that you’ll stick with it.

Add water

Replace your high-calorie, nutrient-deficient drinks with water. Soft drinks, flavored coffee beverages, and energy drinks are filled with sugars and empty calories. Start by replacing one of your daily caloric beverages with water. Consider putting some fresh lemon or lime wedges to infuse it.

Shop the perimeter

When grocery shopping, a good rule of thumb is to shop on the periphery of your grocery store first. By sticking to the outside area, you can focus on picking up healthier foods.

A growing body of research points to the mental health benefits of a healthy diet.

Studies have identified particular benefits in addressing depression and several studies point to the benefits of the Mediterranean Diet.

Physical activity and mental health

Some key facts are summarized below as relates to exercise and mental health

• Exercise can benefit your mental health as well as your physical health.

• Exercising regularly can reduce stress, help you sleep better, and aid recovery from mental illness.

• If you are new to exercising, start slow in a setting where you feel comfortable.

• Exercise has many benefits, not only for your physical health but also your mental health.

• If you are new to exercise, you can start slowly and choose something you enjoy

New evidence related to the health benefits from physical activity for mental health is noted in the second edition of the Physical Activity Guidelines for Americans:  See the following excerpt from the report:

“New evidence shows that physical activity can help manage more health conditions that Americans already have. For example, physical activity can decrease pain for those with osteoarthritis, reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, and improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson’s disease.”

Additional information

A good resource on the role of exercise in helping to ease the symptoms of anxiety and depression is available from the Mayo Clinic at mayoclinic.org.

The executive summary of the Physical Activity Guidelines for Americans report is available at health.gov.

Access the report by the American Society for Nutrition’s staff, How to Boost Mental Health through Better Nutrition at nutrition.org.

One dietary approach, (the Mediterranean diet) is a good one to check out as several studies point to its benefits in addressing depression. An evidence-based link (Mediterranean Diet 101), which includes sample meal plans is available at healthline.com.

Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com.

This article originally appeared on Tallahassee Democrat: Important tools for mental health include physical activity, diet