The relationship between ‘life-style characteristics’ and physical and mental health is typically linked. Psychological well-being is also typically linked to these characteristics. This lifestyle connection is gaining more attention nowadays.
A healthy lifestyle reduces the risk of serious illness or early death, as stated by the World Health Organization (WHO). Biological reasons and genetic predispositions are important in mental health. Nonetheless, some aspects of modern lifestyle make the issue worse. These contribute to an ‘epidemic of mental illness.
MENTAL HEALTH
How we work, talk, eat, and sleep are contributing to the alarming rise in mental health issues. A stressful work environment is characterised by long hours. It also includes high-performance expectations and the pressure to meet deadlines. This stress leads to chronic stress, anxiety, burnout, and depression over time. It blurs work-life balance and can negatively impact lifestyle.
According to research, healthy lifestyle choices play a role in preventing mental health illnesses. They also help manage conditions like anxiety, depression, and bipolar spectrum disorders.
STRUCTURED EXERCISE
There is enough evidence to support structured exercise training as an effective first-line treatment option for moderate depression. It also serves as an adjuvant intervention to improve symptomatic recovery in severe mental illness. This is according to the European Psychiatric Association’s guidelines on physical activity in mental illness, which stresses a physically active lifestyle.
The WHO Global Action Plan on Physical Activity states that adults should engage in at least 150 minutes of moderate intensity exercise each week. Adults should aim for at least 150 minutes each week. – intensity exercise,
75 minutes of vigorous – intensity exercise, or a mix of the two. Additionally, exercise may assist older persons avoid cognitive impairment. These recommendations are critical for maintaining a healthy lifestyle.
In a broader sense, consistent exercise improves cognitive function. It boosts plasticity, or the brain’s capacity for change. This change can improve learning.
THE DIET
Diet, especially the Mediterranean diet, has been linked to improved mental health. It includes fruits, vegetables, nuts, and seeds. It also contains moderate poultry, egg, and fish rich in omega-3 fatty acids, polyphenols, and fibres. This diet is an essential part of a healthy lifestyle.
Studies have shown the advantages of mindfulness and breath work practices in reducing stress. These practices include specific breathing techniques, yoga, and meditation. They also improve mental health.
While some stress is normal, prolonged stress impairs coping skills and can impact physical and mental well-being. A good night’s sleep is essential for everyone. The National Sleep Foundation recommends most adults need about 7-9 hours to maintain a balanced lifestyle.
Decades of research have established the benefits of social connections, social support for longevity, and mental and physical health. Good emotions linked to social interaction, such as a sense of self-worth, security, and belonging, foster better stress reactions. So developing and preserving social ties helps to improve psychological health in general.
What Needs To Be Done ?
Promoting healthy lifestyles:
Regular exercise, balanced diet, and mindfulness practices.
Encouraging digital detox:
Limiting screen time and prioritising real-life social interactions.
Building community sup-port: Strengthening family and community connections to combat loneliness.
Addressing societal factors: Policies to reduce economic inequality and ensure work-life balance.
Individual motivation and effort are needed for these practices. They can be modified in a variety of ways. It is not all or nothing; people can focus on the things that interest and work for them, and strategies can evolve over time.
Developing small, sustainable habits in different areas as you see fit and working with experts to plan, adjust, and incorporate these habits into your daily life is a good starting point. Improvements in one aspect can frequently lead to improvements in other areas over time. Better sleep and diet, for example, can provide the energy needed for increased exercise. By addressing these lifestyle factors, society can mitigate the growing burden of mental health issues and foster a culture that prioritises emotional well-being.
(Dr Naresh Purohit is Advisor National Mental Health Programme And Behavioral Medicine Expert. The views and opinion expressed in this article are those of the author)
