We all know that diet and exercise are good for our physical health – but did you know they also play a role in mental well-being? There’s plenty of research to back up the role of diet and exercise in mental health, and the good news is that you don’t need to drastically overhaul your entire life to see some improvements to your mood. Simple shifts in your daily eating and movement habits can help boost energy, increase confidence, and relieve symptoms of depression and anxiety.
In this article, we look at the role of diet and exercise in mental health. We’ll dig into some studies that have demonstrated a link between the two (to help you feel motivated!) and also provide tips to help you start eating healthier and exercising more.
The link between diet and mental health
The connection between diet and mental health is an intriguing one – and as it turns out, what we eat can significantly impact how we feel. We’ve all had someone tell us, ‘you are what you eat’, and various studies have shown that eating a healthy diet is linked with better mental health, while unhealthy diets can contribute to mental health issues.
The truth is, nutrient-rich foods give your mind and body the vital vitamins and minerals they need to function their best. If we don’t get enough of these foods, we’ll be deficient in these vitamins and minerals and may be more likely to experience mood disorders like depression and anxiety.
Below, we dig into some research that confirms the connection between diet and mental well-being.
Healthy diet and lower levels of depression
A comprehensive review of 20 studies discovered strong connections between healthy eating and better mental well-being. This report found that healthier diets – those that included lots of fruits and vegetables and avoided typically ‘unhealthy’ foods – are linked to lower rates of depression.
One study in the review even found that an unhealthy diet in children and young adults could predict the onset of depression two years later. Frequently eating junk food and snacking between meals was also associated with an increased risk of developing mental health issues, such as depression and anxiety.
Healthy breakfast & improved mental health in adolescents
One study found that adolescents who ate a nutritious breakfast (like high-fiber cereal with fruit and milk or orange juice) had better mental health compared to those who skipped breakfast. This research shows that even one aspect of a healthy diet, like eating a good breakfast, can make a difference in mental well-being.
The Mediterranean diet and mental health
The Mediterranean diet is focused on eating lots of fruits, vegetables, legumes, nuts, fish, olive oil, and whole grains while keeping saturated fats to a minimum. This diet is aimed at being anti-inflammatory and good for the heart – but it’s also shown to have an effect on mental health.
In one long-term study, participants who followed a Mediterranean diet were followed over a 20 year period and found to have a significantly lower risk of developing depression later in life. This suggests that eating a healthy diet in the long-term can potentially help protect against mental health issues.
Omega-3 fatty acids and depression
Omega-3 fatty acids are found in fatty fish and fish oil supplements, and some research has focused on their role in improving depression. Certain types of mental illness, like depression and anxiety, are partially linked to poor communication between brain regions and higher levels of inflammation in the brain. Omega-3s have the potential to improve communication between brain cells and reduce inflammation, potentially improving symptoms of these mood disorders.
In one summary of 26 studies, it was found that people with depression who took one gram of omega-3 supplements per day experienced significant improvements in depressive symptoms. This improvement is thought to be due to the reduced inflammation and improved communication between different brain regions.
Tips for healthier eating
It can be difficult to maintain a healthy diet when you’re not feeling your best, and most of us associate comfort foods with less-than-ideal junk foods and snacks. That said, you don’t have to make drastic changes to your diet to start eating healthier.
Even small shifts can help improve your overall diet and make you feel better. You can still enjoy that indulgent sweet snack from time to time, but you’ll be fueling your body with the good stuff more often. Below, we’ve outlined some tips for healthier eating habits.
- Eat regularly: Try to eat regularly and avoid skipping meals. This can help you maintain your blood sugar levels and prevent tiredness and irritability.
- Drink water: Dehydration can have an impact on mood, energy levels, and the ability to concentrate.
- Eat healthy fats: Healthy fats allow your brain to work its best. You can find healthy fats in olive oil, canola oil, nuts, avocados, milk, eggs, and oily fish. Be sure to not confuse healthy fats with trans fats (found in processed or packaged foods) as they can have a negative impact on your mood and heart health.
- Include protein with your meals: Protein isn’t just about building muscle. It contains amino acids that are the precursors of neurotransmitters, which can boost energy, alertness, and mood. Protein-rich foods include fish, poultry, meat, eggs, tofu, lentils, beans, and nuts.
- Be mindful of vitamin B: Folate is a B vitamin that can decrease serotonin levels in the brain and is often deficient in people with depression symptoms. You can find folate in leafy greens (like spinach and kale), citrus fruits, beans, sardines, salmon, and eggs.
- Get omega-3 fatty acids: Some studies have shown that omega-3 fatty acids can reduce depression symptoms (see above). You can take this in the form of supplements or by eating fatty fish (like salmon, trout, mackerel, or sardines) at least twice per week.
- Incorporate whole grains, fruits, and vegetables: You don’t need to be told to eat your fruits and vegetables, but consider this a friendly reminder. These foods all contain essential vitamins and minerals that allow your brain and body to feel its best.
- Think about your gut: Gut health can be an indicator of your mental well-being, speeding up or slowing down if you’re stressed or anxious. To take care of your gut, eat lots of fruits, vegetables, beans, and probiotics.
- Monitor caffeine use: Caffeine can help you get through the morning, but be aware of how it may be affecting your mood. When taken late in the day, caffeine can affect your sleep and make you feel irritable or anxious. Don’t just consider coffee or tea, but also cola, energy drinks, and chocolate.
- Consider magnesium: Magnesium activates the enzymes your body needs to produce serotonin, dopamine, and norepinephrine. A deficiency in these neurotransmitters can cause symptoms of depression. To get your magnesium, eat plenty of nuts, seeds, dark green vegetables, and whole grains.
How exercise affects mental health
It’s no secret that exercise makes you feel good: ask anyone who exercises regularly and they’ll tell you all about it. Exercise is known to boost your mood, improve concentration and alertness, and even help you have a more positive outlook on life.
Like with diet, the connection between exercise and mental health can be complex. For example, inactivity may be both a cause and consequence of mental health. That said, there’s no doubt that physical activity offers numerous mental health benefits. Here’s how:
- Chemical changes in the brain: Exercise changes the levels of chemicals in your brain, including serotonin, endorphins, and stress hormones. These changes can help improve your mood and reduce stress.
- Better sleep: Regular exercise can help you sleep better, and good sleep is essential for maintaining mood and mental well-being.
- Improved self-esteem: Achieving exercise goals can boost your sense of self-esteem. It’s common for people who exercise regularly to feel a sense of accomplishment, and this feeling doesn’t end as you can continue to push your abilities further.
- Distraction and new experiences: Exercise can be a positive distraction from negative thoughts and provide the opportunity to try new activities and experiences, all of which can help boost mood.
- Social interaction: You can exercise on your own, but if you choose to attend a gym or a group class, exercise can offer social interaction and support – both important for mental health.
- Increased energy: Physical activity can boost your energy and help you feel more motivated.
- Outlet for frustration: Exercise can be a healthy way to release frustration and reduce tension in your body, helping you feel more relaxed.
There’s a wide range of evidence that supports the link between physical activity and improved mental health. Let’s look at what the research says below.
Exercise and reduced depression in children
One study found that increased physical activity can significantly reduce depression, anxiety, psychological distress, and emotional distress in children. The most effective exercise in this instance was a combination of aerobic and resistance exercises.
Exercise and improved mental health
Other research found that people who exercise for 30 to 60 minutes, three to five times per week, experienced around 1.5 (43%) fewer days of poor mental health compared to those who didn’t exercise. The most beneficial exercises in this study were team sports, cycling, and gym workouts. But don’t lean on exercise too much – the same study found that exercising more than 23 times per month, or for longer than 90 minutes, was associated with worse mental health.
Exercise and improved tolerance to anxiety
One notable study found that the impact of exercise on mental health can be compared to depression treatments like cognitive behavioral therapy (CBT) and emotional regulation. According to this research, exercise can improve the way you tolerate and cope with negative emotions and high states of arousal by allowing you to experience them in a non-threatening context. This can make you more equipped to handle these sensations during periods of anxiety and other psychological distress.
How much should I exercise for mental health?
So, how much exercise do you need to maintain or improve your mental well-being? For substantial health benefits, the Physical Activity Guidelines for Americans recommends:
- 150 minutes to 300 minutes of moderate-intensity aerobic activity (i.e. swimming or brisk walking), or
- 75 to 150 minutes of vigorous-intensity aerobic activity (i.e. jogging, cycling, team sports)
- Muscle-strengthening activities for two or more days per week.
If you’re just getting started with physical activity, focus on moving more and sitting less throughout the day, and remember that some physical activity is better than none! Go for a leisurely walk or focus on stretches and yoga. Even household chores (and shopping) can give you a mild workout.
Tips to start exercising
To help you get started with physical activity, we’ve compiled some helpful tips below.
- Stay within your limits: If you’re new to exercise, keep it simple in the beginning. Focus on activities like walking, gardening, shopping, or household chores. Try to slowly build up to 30 minutes of moderate exercise per day, like swimming, walking, or cycling.
- Count your steps: This can help you stay motivated and keep track of your physical activity per day. If you have a smart watch or pedometer, you can see how many steps you have taken each day. This is also sometimes tracked by your smartphone. If you’re new to exercise, aim for at least 1,000 steps per day. You can slowly increase this with the eventual aim of reaching 8,000 or 10,000 steps per day.
- Find somewhere comfortable: You don’t need to visit a gym or be in front of people to exercise. Find a comfortable environment where you feel safe. You can exercise in your home or garden, alone or with people you know and trust. The key is to be comfortable.
- Get creative: Exercise doesn’t need to be a particular way. Get creative with how you move your body: perhaps you’d like to dance, visit an art museum or gallery for your walks, or go to a beach for swimming.
- Find ways to be more active: Try to incorporate exercise into your daily habits. For example, you can take the stairs instead of the elevator or get off the bus/train one stop early and walk the rest of the way.
Summary: The role of diet and exercise in mental health
You may have heard the adage: healthy mind, healthy body. And it’s true! While we associate diet and exercise with physical health, studies show that they can be just as beneficial for our mental health.
If you’re struggling with clinical depression or other mental health problems, it may feel impossible to embrace lifestyle changes. Fortunately, help is available and you don’t have to go at it alone. Mental health treatment, such as antidepressant medications or Esketamine (SPRAVATO®), can help relieve your symptoms and provide the motivation you need to start making positive shifts in your life.
At BestMind Behavioral Health, we’re experts at treating depression, including treatment-resistant depression. Our licensed professionals can support you on your journey to well-being with a comprehensive, tailored treatment plan and innovative therapies targeting your specific symptoms. We’re available for telemedicine or in-person consultations at our clinics in Colorado or Oregon. Contact us now to speak to one of our friendly team members or book a consultation through our website.
