It comes as no surprise that the big things; life events, tragedies, traumas, griefs, and family history can play a huge factor in determining how an individual experiences mental health. Things like this are hard to miss or ignore, however, many tend to overlook the day to day factors. We tend to let the little things go unnoticed because we brush them off as being insignificant. It’s easy to overlook the smaller things, but it is often the small things that add up to make the biggest differences. Let’s take a look at 5 simple everyday things that affect your mental health below. Making changes to some or all of these will help improve all aspects of your life, mental and physical.
- Water
- If there’s one thing you should do, it’s drink more water! All organs in the human body require water to function, including the brain, which is made up of approximately 75% water. Water directly impacts your mental health since mental health is steered by the brain’s activity. When enough water isn’t provided, it could result in worsened cognitive function. For instance, poor concentration, increased confusion, lack of mental clarity and brain fog. Additionally, it can cause headaches, fatigue, muscle weakness and low energy levels. To top it off, lack of water has been linked to hindering the brain’s serotonin (hormone that allows you to experience happiness) production, contributing to depression and anxiety. Here are some other side effects of not drinking enough water. Keeping yourself hydrated will help you alleviate these symptoms. Drinking water requires the least amount of effort and is the easiest thing you can do to help improve your mental functioning.
- Food/Diet
- Your diet plays a huge role in your mental health! Just like water, the food you consume directly impacts the function of your brain and, ultimately, your mood. Low levels of serotonin are associated with lethargy, low energy, apathy, fatigue, insomnia, anxiety and depression. Vitamins and minerals are involved in the production of serotonin (Hormone that allows you to experience happiness.) Therefore, if your diet consists of healthy foods that are full of nutrients, minerals and vitamins, the serotonin production will run smoothly, leading to a positive effect on your brain. Yes, changing up your diet isn’t the easiest thing in the world, but remember it’s the small changes that lead to the biggest differences. Why not start off small? Commit to eating at least one fruit everyday this week, then once you get into the habit of that, add in a fruit and a vegetable every day the following week and so on.
- Sleep
- Sleep gives the mind time to rest and recharge, so it’s not surprising that not getting enough sleep can increase the risk of poor mental health. Lack of sleep has been linked to being easily irritable, impaired thinking, being more impulsive, less enthusiastic, having poor memory, emotional instability/inability to control emotions, paranoia, hallucinations and being at greater risk of anxiety and depression. Not getting quality sleep makes dealing with even the most minor of daily stressors much more difficult. Small hassles, such as dropping your keys while opening your car, can turn into major sources of frustration. Furthermore, poor sleep can cause stress. So, put your phone away and don’t drink caffeine later in the day and get your butt to sleep! If you’re having trouble sleeping, check out this article and remember it’s important to talk to your doctor or a mental health professional.
- Exercise
- Get up and move your body! Don’t like going to the gym? Dance! Aren’t the biggest fan of dancing? Go to a yoga class or open up YouTube and follow along a pilates video! There are so many ways to keep fit, so no matter what your preferences are, you are sure to find a workout that fits your needs. Exercise is another factor that directly affects the brain and that too in a huge way. Exercise promotes the release of feel-good brain chemicals such as endorphins. Endorphins trigger positive feelings in your body and helps relieve feelings of pain and stress. Exercise also increases serotonin levels, boosting your mood. Another mood-enhancing chemical released through exercise is called dopamine. From improved general health, increase in positive mood, positive changes in energy, better sleep, reduced anxiety, reduction in likelihood of depression, feelings of more positivity and increased self-esteem, the benefits of exercising are many. Once again, start off small, commit to two or three 15-minute workouts throughout the week.
- Sunshine
- Soaking up 10-15 minutes of sunlight per day can do wonders for your body and your mind. Just like food, water and exercise, the sunshine also naturally increases the brain’s production of serotonin (Hormone involved in allowing feelings of happiness, optimism and satisfaction.) Additionally, sunshine is the best source of vitamin D, which plays a role in maintaining brain health. A vitamin D deficiency can weaken brain health and cognitive function; it has also been linked to increased risk of depression, dementia, and schizophrenia. Lower levels of vitamin D may impair cognitive function. As you can see, there are many reasons the sun will benefit your mental health. Do your best to soak up the sunshine! Go for a jog at the park, walk to the local coffee shop, workout in your backyard or simply put your desk near a window.
