Last week we introduced the role of emotional well-being in health – both in enhancing our health when we care for our emotions; as well as how negativity and depression can affect our physical health.
Today we want to begin exploring practical lifestyle interventions to improve our emotional well-being. These may need to be combined with psychological and medical treatments – the role of general practitioners or psychiatrists, and clinical psychologists.
One must never downplay the risks of severe depression or other psychiatric diseases – they can be life threatening.
What are some of the lifestyle and non-pharmacological treatments for depression and anxiety?
Exercise
There is a great deal of research that shows the benefits of exercise or physical activity in improving your mental outlook. This works in a number of ways.
One is the release of endorphins with exercise – these are feel good hormones. Some people actually get addicted to these endorphins and can’t wait to get their fix from a run or cycle. At least that is a healthy addiction.
Natural cannabinoids can also be released in the brain with exercise – another boost to well-being. Serotonin is a neurotransmitter responsible for positive emotions in the brain. Exercise boosts the production of this hormone in the brain. However there is another pathway for the production of serotonin.
Up to 70% of serotonin produced in our body comes from the gut microbiome (sometimes referred to as the second brain). Exercise also improves the health of our gut microbiome, and thus the production of serotonin.
Another way exercise improves our emotions is through an improved oxygen supply to our brain through a healthier cardiovascular system.
I well remember as a medical student studying for examinations the benefits of going for a run or cycle to clear my brain and boost my memory and emotional well-being.
Increased fruit and vegetable intake
Many studies have shown that diets rich in fruits and vegetables are protective for mental health, especially berries, citrus and green leafy vegetables. The current recommendations are for at least 5 helpings of fruits and vegetables per day. But I am sure this is one area that we can healthfully overdo the recommendations.
One study done in S Africa and published back in 1971 followed 17 volunteers eating 20 fruits per day for a few months and found no adverse effects.
These foods are rich in anti-oxidants, polyphenols, minerals and fibre (the latter slow down the absorption of sugars, but also feed your microbiome, as mentioned above). Through the effect of the anti-oxidants they reduce chronic inflammation, a common denominator for depression and anxiety, as well as many other non-communicable diseases.
Next week we will look at some other non-pharmacological/lifestyle interventions to improve our emotional well-being.
To some happiness-boosting exercise and fresh produce for your mental health,
Dave Glass
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