Article:
Mental health challenges are more visible now than ever before; they are increasingly prevalent. A comprehensive approach that integrates diet, physical activity, nature exposure, and brain science offers promising avenues for enhancing mental well-being. We delve into how these elements synergistically contribute to mental health, supported by recent research and practical insights, and decode their roles in mental health, one by one.
Nourishing the Mind: The Impact of Diet on Mental Health
The connection between nutrition and mental health is profound. Diets rich in whole foods, such as fruits, vegetables, lean proteins, and healthy fats, provide essential nutrients that support brain function. Conversely, diets high in refined sugars and processed foods have been linked to impaired brain function and mood disorders like depression. Quote by a nutritionist
The gut-brain axis plays a pivotal role in this relationship. The gut microbiome communicates with the brain, influencing neurotransmitter production and inflammation levels. Dysbiosis, or an imbalance in gut bacteria, has been associated with mental illnesses, including anxiety and depression. Incorporating probiotic-rich foods and maintaining a balanced diet can promote a healthy gut microbiota, thereby positively impacting mental health. Julia J. Rucklidge is a New Zealand-based multi-award-winning professor of Clinical Psychology, TEDx Speaker, Director of Mental Health and Nutrition Research Lab, UC, in a decade-old TEDx Talk (available on YouTube), said, “What I’m going to talk about today may sound as radical as hand-washing sounded to a mid-19th century doctor, and yet it is equally scientific. It is the simple idea that optimizing nutrition is a safe and viable way to avoid, treat, or lessen mental illness. Nutrition matters.[MS1] ”
Movement and Mind: Physical Activity's Role in Mental Well-being
Regular physical activity is a cornerstone of mental wellness. Engaging in exercises like walking, cycling, or yoga releases endorphins—natural mood lifters and enhances neuroplasticity, the brain's ability to form new neural connections. Notably, green exercise, or physical activity in natural environments, offers amplified benefits. Studies indicate that green exercise can lower negative emotions such as anxiety, tension, and depression. Last year, an issue by the Mental Health Foundation (13-19 May 2024) mentioned, “Regular physical activity is proven to improve mental health, quality of life and wellbeing.” It added, “Any activity is better than none, and more is better still.”
Embracing Nature: Therapeutic Effects on Mental Health
Spending time in nature has restorative effects on mental health. Exposure to green spaces is associated with reduced stress, improved mood, and enhanced cognitive function. Even brief interactions with nature, such as a 20-minute walk in a park, can significantly lower cortisol levels and boost well-being. Urban environments can also offer these benefits through well-designed parks and green areas, making nature accessible even in city settings. Erica Quigley, Health Promotion Specialist, US, in a TEDx Talk (Source Credit: YouTube), said, “I am a health promotion specialist, and fortunately, I have the opportunity to research exactly why nature is so beneficial to our physical and mental health. And the answer is quite simple: humans are significantly happier and healthier when they spend time outdoors in nature. [MS2] We are surrounded by nature in our day-to-day lives, and we fail to recognize the enormous impact it has on our well-being. We spend most of our time indoors; this is leading to ailments like sadness, loneliness, obesity, and vitamin D deficiency. There’s likely a correlation between increasing immune disorders, chronic pain, and rising depression rates as well.” She further explained, “There are many aspects of nature, especially on our senses like sight, sound, smell, and touch, that are incredible. Sunlight in particular has many health benefits, most importantly its impact on our vitamin D production and supporting bone health. Approximately 10 minutes of sunlight is enough for our bodies to produce vitamin D, which helps maintain calcium levels, which helps maintain bone health. Do you see that correlation there? Vitamin D is critical to our immune system, that (which) helps reduce (the) risk of illness and infection; sunlight can improve our sleep and reduce stress by regulating melatonin and also boost our serotonin levels. That’s the chemical that influences mood, so it helps with good mental health. Sunlight can promote physical healing.”
Harnessing Neuroplasticity: Rewiring the Brain for Resilience
Neuroplasticity refers to the brain's ability to adapt and reorganize itself. Lifestyle factors like diet and exercise significantly influence neuroplasticity. For instance, physical activity promotes the release of brain-derived neurotrophic factor (BDNF), supporting neural growth and resilience. Mindfulness practices, such as meditation, have also been shown to enhance neuroplasticity, leading to improved mental health outcomes. Hani Akasheh, in his TEDx Talks, a few years back, shared, “… learning how our mind works, helped our mind work better. It fascinates me that one key concept in neuroscience has the power and the potential and the promise to change and transform people’s mental health.” He was talking about the concept of brain plasticity.
Brain plasticity, or neuroplasticity, describes the brain’s incredible ability to reshape and reorganize itself in response to experiences, learning, and even injuries.
Instead of being rigid after childhood, the brain remains flexible throughout life, continuously forming new neural pathways as we acquire new skills, adapt to changes, or recover from challenges. This dynamic nature of the brain is essential for memory improvement, emotional adaptability, skill development, and healing from trauma.
Activities such as continuous education, mindfulness exercises, physical movement, and engaging cognitive challenges have been shown to strengthen neuroplasticity, promoting sharper thinking and emotional resilience over time.
Hani Akasheh, in his TEDx Talk, explained, “The human brain, the most technologically advanced agent in the universe made out of billions and billions of neurons with trillions and trillions more in synapses and connections between these neurons. A true connectome. But to understand brain plasticity, we would have to stop at the first checkpoint, which is the neuron, the building cell of the brain. And to understand the neuron, we would have to zoom in to a very small and fine scale inside the brain structure. Neuroplasticity describes a new image, a new picture – one that is very different from the old thoughts we had about the brain: our thoughts about the brain being dynamic, being fixed and unchanging; our thoughts, our old beliefs about the brain being an agent that doesn’t change in adulthood. Brain plasticity is a phenomena that explains a very different picture. What brain plasticity emphasizes is that if we look at a single neuron, a single cell in the brain, and we realize that with continuous stimulus – and this stimulus can be anything, an emotion, a feeling, a behaviour, a habit, an exercise, an experience – the repetition of the experience, the repetition of the stimulus would cause a phenomena known as “neurogenesis.” And what neurogenesis means is the creation of new neurons when there was none before. But on the reverse process, which is called “synaptic pruning,” which means if you don’t use these nerve cells, or you don’t use this particular circuit, you will start losing connections.”
Integrating Holistic Practices into Daily Life
Holistic practices are increasingly recognized as essential for maintaining mental well-being. By combining elements like nutritious food, physical movement, mindfulness, and time spent in nature, individuals can create a balanced foundation for emotional and cognitive health. These practices work together to ease stress, sharpen focus, and promote a sense of calm. Rather than treating mental health in isolation, a holistic approach supports the whole person—mind, body, and environment, by offering a sustainable way to build resilience, prevent burnout, and improve overall quality of life. Make it a point to not miss any of the following:
- Adopt a nutrient-rich diet: Focus on whole foods and limit processed items to support gut and brain health.
- Engage in regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise weekly, and try to go for outdoor activities when possible.
- Prioritize nature exposure: Spend time in natural settings regularly to reduce stress and enhance mood.
- Practice mindfulness: Incorporate mindfulness techniques to promote neuroplasticity and emotional balance.
A healthy lifestyle is a precursor to better mental health and overall well-being. The four most important elements that create harmony between your physical and mental body are balanced food, sufficient physical activity, time in nature, and neuroplasticity. They are equally important for mental health – balanced food supports brain health, proper physical activities release endorphins and improve neuroplasticity, spending time in nature lowers stress, boosts well-being, and adding to these, mindfulness practices such as meditation effectively improve neuroplasticity as well.
Taking care of mental health is the other half of your overall well-being; physical health is the second half. Hence, it is equally important, but a significant number of people do not receive the required care. Around 76% to 85% of people in low to middle-income countries and 35% to 50% of people in developed and high-income countries do not receive proper mental health care.
A lot needs to change, and it can begin with you.