Empower Yourself: Preventing and Improving Mental Health Disorders

by Dr. Derrick K. Mobley M.D.

We are living in a time of substantial mental health challenges. Anxiety and depression are two the most commonly diagnosed diseases in the country and their numbers are growing. Understanding the connection between nutrition, physical activity, and mental health is essential for fostering well-being. By making informed choices, you can play an active role in preventing or improving some of the most common mental health disorders that include anxiety and depression, mentioned above, but also ADHD, bipolar disorders, addiction disorders and cognitive decline (dementia). Here’s how you can empower yourself:

Nutrition: The Role of Diet in Mental Health

• Balanced Diet: Consuming a variety of foods rich in vitamins, minerals, and antioxidants can support brain health.

• Omega-3 Fatty Acids: Foods like fish (especially fatty fish), walnuts, and flaxseeds are known to improve mood and cognitive function.

• Whole Grains: Incorporating whole grains can help stabilize blood sugar levels, which is crucial for maintaining energy and mood. In some medical circles, Alzheimer's disease is referred to as Type 3 diabetes because of its close relationship with Type 2 diabetes.

• Fruits and Vegetables: A diet high in fruits and vegetables is linked to lower rates of depression and anxiety. Eating foods as close to their natural state is always best.

• Hydration: Staying hydrated is vital for cognitive function and overall mental health. Water is best but any non-sugary beverage will suffice.

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Physical Activity: Moving for Mental Well-Being

• Regular Exercise: Engaging in physical activity releases endorphins and dopamine, which can enhance your mood and reduce stress. Studies have shown that for treating mild to moderate anxiety and depression, regular exercise works equally as well as medications

• Types of Exercise: Consider activities you enjoy, such as walking, swimming, running, yoga, or dancing, to make it easier to stay active. The best exercise is the one you can commit to on a regular basis. Consult your healthcare provider if you have medical conditions or haven't exercised for a long time. You don't want to do harm while intending to do good.

• Social Interaction: Group activities or classes can provide social support, which is beneficial for mental health. Engaging in social activities can also reduce the loneliness epidemic that is sweeping across the USA.

• Consistency: Aim for at least 150 minutes of moderate aerobic activity each week to see significant benefits. This can accomplished by committing to just 30 minutes a day which can be further divided into 15 minutes twice a day.

Understanding the impact of diet and physical activity on mental health can help you take proactive steps to empower yourself. Making healthier choices can lead to improved mental well-being and a greater quality of life. Remember, it's not just about lifespan but more about healthspan; it's not just about life expectancy but more about health expectancy.

A healthy diet makes a healthy brain