3 Mental Health Best Practices

Many people focus on exercise, healthy eating, and sufficient sleep to improve their physical well-being. However, these three elements are also recognized to positively impact mental health.

Researchers at The University of Otago in New Zealand conducted a study to investigate this connection. Acknowledging the established link between sleep, exercise, and diet with good mental hygiene, they sought to determine which factor holds the strongest relationship with mental health.

The study, published in Frontiers of Psychology, surveyed over 1,100 young adults from New Zealand and the United States. The results indicated that sleep, physical activity, and diet, in that order, strongly predicted good mental health and overall well-being.

The researchers' findings emphasized the significance of sleep quality over quantity. Insufficient sleep (less than eight hours) and excessive sleep (more than 12 hours) were associated with increased depressive symptoms and lower well-being. However, sleep quality proved to be a more significant predictor of mental health and well-being than quantity.

Lead author Shay-Ruby Wickham stated, “This suggests that sleep quality should be promoted alongside sleep quantity as tools for improving mental health and well-being within young adults.”

Sleep significantly impacts mood, stress, anxiety, immunity, heart health, concentration, and weight management. The CDC recommends 7–9 hours of sleep nightly, emphasizing quality over quantity. Maintaining a regular bedtime, creating a sleep-conducive environment, and avoiding screens, heavy meals, and alcohol before bed can promote better sleep.

Sydney Spiewak, MS, RDN, of Clinical Weight Loss and Wellness in Glastonbury, Connecticut, advises consuming balanced meals and snacks throughout the day to prevent overeating at night. Avoid caffeine, sugary beverages, and anything that triggers heartburn or indigestion.

Exercise was identified as the second most crucial factor in mental well-being in the study. This aligns with long-standing connections between exercise and mood enhancement. Physical activity releases feel-good chemicals in the body and brain, similar to the "runner’s high," providing temporary benefits, while regular exercise offers lasting advantages.

A 2019 JAMA Psychiatry study found that replacing sedentary time with 15 minutes of vigorous exercise like HIIT or circuit training, or with an hour of moderate-intensity exercise like walking or jogging, reduced depression risk by 26%. Additional research published in the Journal of Happiness Studies demonstrated that individuals exercising for 150–300 minutes weekly (as recommended by the U.S. Department of Health and Human Services) reported up to 52% higher happiness levels compared to those with less activity.

The University of Otago study indicated that participants consuming 4.8 servings of raw fruits and vegetables daily exhibited the highest mental health scores. Prioritize uncooked produce, as it is rich in vitamins, fiber, and phytonutrients. Spiewak highlights that certain fruits and vegetables are high in vitamins C and E, possessing anti-inflammatory properties that can alleviate depression and improve overall mental health.

She advises including a variety of vegetables such as carrots, cucumbers, green beans, broccoli, spinach, and other dark leafy greens in your diet. For fruits, ensure you consume apples, bananas, citrus fruits, berries, and kiwi. She emphasizes that these raw fruits and vegetables have the potential to positively influence mental well-being.