» Uncategorized » Lifestyle changes that can improve your mental and physical health

Lifestyle changes that can improve your mental and physical health

Uncategorized

More and more, evidence is emerging that while inflammation can cause depression and anxiety, lifestyle modification can make a massive difference in reducing and preventing chronic inflammation.  And, unlike prescription drugs with all their limited efficacy and potentially harmful side effects, lifestyle modification is freely available to most.
While the effect on our physiology tends to be less intense and slower to materialize than pharmaceuticals, abundant research suggests significant benefits can be achieved when it comes to decreasing chronic inflammation through simple lifestyle changes. These benefits also appear to decrease the risk of certain mental health conditions. A practical approach to mitigating lifestyle-related inflammation emphasises a focus on the “6S” model targeting stress, sugar, sedentary behaviour, sleep, substances and smoke.

  1. Stress: Chronic stress is a known risk factor for chronic inflammation and a wide spectrum of mental health issues. Practical tools here include engaging in daily mindfulness or meditation, practising deep breathing, spending time in nature weekly, limiting news and social media exposure, and having professional, effective therapy such as hypnotherapy to mitigate stress-induced inflammation. 

  2. Sugar: Sugar-sweetened beverages are among the best-studied dietary risk factors for inducing inflammation and increasing brain issues including depression. Ultra-processed foods that tend to be rich in added sugar are also shown to relate to inflammation and mental health disorders and contribute to the development of metabolic diseases like type 2 diabetes which increases inflammatory and mental health risk. Eliminate sugar-sweetened beverages, reduce added sugars, prioritise minimally processed foods, increase fibre intake, and regulate glucose with strategies like exercise and better sleep.

  3. Smoke: In addition to not smoking, air pollution increases inflammation in the body and brain while promoting mental health issues. Minimise indoor air pollution by ventilating stovetops, reducing incense and candle use, avoiding air fresheners, and using air purifiers that match your room size.

  4. Substances: Excess alcohol consumption promotes brain inflammation and a host of mental health disorders. Limit alcohol consumption to 1-2 units per day, have alcohol-free days, opt for low-sugar beverages, consider non-alcoholic alternatives, and avoid alcohol late in the day to protect metabolic and brain health.

  5. Sedentary behaviour: Lack of physical activity is linked to higher inflammatory levels and mental health diagnoses. So be physically active each day – walking, running, swimming, cycling, gardening; play sports; take up yoga, pilates, or tai-chi; incorporate resistance and High Interval Intensity Training (HIIT) to enhance muscle health and produce anti-inflammatory myokines, focusing on lower-body exercises for brain support. Do things like taking the stairs and not the lift; parking as far away as possible from the supermarket entrance so you can push the trolley for longer; and clean your home at a faster pace.  

  6. Sleep: Poor sleep is a top risk factor for a range of health issues, and relates to immune state and mental health. Optimize sleep conditions with dark, quiet, and cool environments (~65°F), reduce stress before bed, remove devices from the bedroom, and address potential sleep disorders like sleep apnea.