How Does Nutrition and Physical Activity Impact Our Mental Health?

Having good nutrition has many positive effects on our wellbeing.

Dieting refers to our total caloric intake (what we eat and drink). It can also refer to the connection between our caloric intake and physical and mental health. Nutrition refers to a person's lifestyle. It also refers to nourishment in multiple domains of life (e.g., physical health, mental health, and emotional health). These are components that go into nutrition:

• Healthy diet

• Physical activity

• Good sleep hygiene

• Sustainability

How does good nutrition impact us?

Having good nutrition has many positive effects on our wellbeing. These benefits include:

• Reduced risk of diseases

• Increased energy

• Happier and better moods

• Better overall well-being

• Stronger immune system

• Improved cognitive ability

• Consistency in sleep

• Decrease in physical symptoms like fatigue and headaches

How Does Poor Nutrition Impact Us?

Many times, people share concerns that have a direct relationship with their nutrition. Some of these concerns include:

• Heightened risk of diseases

• Less energy, sluggishness, fatigue

• Decreased mood, anxiety, irritability, and depression

• Lower quality of life

• Weaker immune system

• Weight fluctuation

• Decreased cognitive ability

• Disturbances in sleep

• Increase in physical symptoms like fatigue, headaches

Keep this in mind:

We would never drive a car without gas. Our bodies are the same way, they need a form of consistent energy intake.

Foods That Positively Impact Mood and Mental Health

Research shows that what we eat has a direct correlation with our mood because 95% of serotonin is created in the gut. Here are some foods that positively impact our mental health:

• Fatty fish (e.g., salmon and albacore tuna)

• Dark chocolate

• Fermented food (e.g., kimchi, yogurt, kefir, kombucha, and sauerkraut)

• Bananas

• Oats

• Berries

• Nuts and seeds

• Coffee

• Beens and lentils

Benefits of Physical Activity

Like our diet, physical activity can have a positive impact on our mental and physical health and our wellbeing. These benefits include:

• Reducing risk of disease and illness

• Managing weight

• Improving cognitive ability

• Strengthening body

• Improving sleep quality

• Bettering heart health

• Decreasing anxious and depressive symptoms

• Relieving stress

• Providing structure and routine

How to Become More Active

Physical activity does not have to be rigorous. It just needs to be consistent. Everyone starts at different places, so make sure to find something that works for you. Here are some tips for implementing more physical activity in your week:

• Walking outside

• Doing house hold chores (like cleaning)

• Practicing yoga

• Dancing

• Jumping rope

• Biking outside

• Making plans with friends

Who Can Help?

Therapists can help you develop a plan, goals, routines, and strategies to implement healthier ways to manage your nutrition, physical activity, and sleep. Therapists can also help you process and manage your emotions around food, physical activity, sleep, and body image. Certain medical providers provide education around nutrition, blood sugar management, and physical activity. In some cases medical providers can run tests for certain deficiencies and provide medication or vitamins. Eating specialists may be helpful in cases where disordered eating is developing.