Improve Your Mental Health
03 / 29 / 19

March is Mental Health Awareness Month. Here are 4 Things You Can Do at Home to Help Improve Your Mental Health

March is mental health awareness month, and this is important because a large number of people in the U.S. are affected by mental health disorders. According to the National Alliance of Mental Health, "approximately 1 in 5 adults in the U.S.—43.8 million, or 18.5%—experiences mental illness in a given year, approximately 1 in 25 adults in the U.S.—9.8 million, or 4.0%—experiences a serious mental illness in a given year that substantially interferes with or limits one or more major life activities, and approximately 1 in 5 youth aged 13–18 (21.4%) experiences a severe mental disorder at some point during their life. For children aged 8–15, the estimate is 13%."

Mental illness comes in many forms including mood disorders like depression and bipolar disorder, anxiety disorder, personality disorders, psychotic disorders like schizophrenia, eating disorders, trauma-related disorders like post-traumatic stress disorder, and substance abuse disorders. While many mental disorders require medicine and treatment from a doctor, there are some things you can do at home to lessen your symptoms and help improve your mental health.

Here are 4 things you can do at home that don't require a prescription that can help those suffering from mental illness:

Exercise

Exercise can be exactly what you need to help fight depression, anxiety, and stress. According to the Anxiety and Depression Association of America, studies show that exercise is very effective in reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function - especially helpful when stress has depleted your energy or ability to concentrate. They also report that scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. All you need is about 5 minutes of cardio to stimulate anti-anxiety effects.

In another article by the American Academy of Anti-Aging Medicine, it was found that in a study done in 2016, exercise, specifically a moderately strenuous workout such as brisk walking or jogging, has a “large and significant effect” against depression. People’s mental health tended to improve considerably if they were physically active.

Take Your Vitamins

Having nutrient and vitamin deficiencies can cause all kinds of health issues that can lead to serious problems including cancer, autoimmune diseases, and mental health disorders. According to the Mayo Clinic online, "Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression."

Along with taking a complex B, you should add in a multi-vitamin, vitamin D, Omega 3 fish oil, and Magnesium. These supplements can help improve your mood, help fight stress, depression, and anxiety, help support cognitive function, and improve your brain health.

Eat a Healthy Diet

According to the assistant clinical professor at Columbia University, psychiatrist Drew Ramsey, "Traditionally, we haven't been trained to ask about food and nutrition, but diet is potentially the most powerful intervention we have. By helping people shape their diets, we can improve their mental health and decrease their risk of psychiatric disorders."

Focusing on eating an anti-inflammatory diet can do the trick. This will consist mostly of fatty fish, whole grains, leafy greens, nuts, beets, ginger and turmeric, and berries. You will also want to avoid foods that are high in sugar and saturated fat, as well as gluten and alcohol. Nightshade vegetables, such as tomatoes, bell peppers, and eggplant, may also cause inflammation and should be limited.

Get Plenty of Sleep

Lack of sleep can elevate a number of mental disorders including depression, anxiety, bipolar disorder, and ADHD. According to Harvard Health, "Sleep and mental health are closely connected. Sleep deprivation affects your psychological state and mental health. And those with mental health problems are more likely to have insomnia or other sleep disorders."

Try to create a sleep schedule and stick to it. This means, try to get into bed around the same time every night and wake up around the same time every day. Your body will get set on a routine. Another good thing to do to improve sleep is to cut off-screen time early. Give yourself enough time before bed to let your eyes relax and avoid any screen, including your phone. You can also create a relaxing environment by reading before bed, drinking tea, or listening to soothing music. Including exercise into your daily routine, and eating a healthy diet, can help improve sleep patterns as well.

Mental illness can range from a one time experience to a very severe disorder, and it's important to always talk to your doctor if you think you are suffering from a mental illness, as some people may need to be prescribed medications or other treatments. The list above may not work for everyone and results may vary. At Physician’s Age Management Centers, your health is our priority. To learn more, visit our website at www.longevitymed.com. We can help you get on the right track to a healthier lifestyle with diet, exercise, and supplementation. If you’re ready to start your journey to better health, go for a walk, and then contact us to schedule a consultation.