Tips for Using Natural Living to Improve Your Mental Health
Living a natural lifestyle has many benefits, some of which have been known since before modern medicine. In fact, some practices have been used as effective remedies for centuries. If you are interested in improving your mental health and wellbeing by opting for a more all-natural approach why not try one or all of these suggestions?
Get a pet
It’s well known that owning a pet improves mental health; reducing symptoms of depression and anxiety. Pets provide love and companionship – both of which are natural anti-depressants. If you don’t want a pet or cannot afford to keep one, you can still get health benefits from petting animals at an animal sanctuary or even watching cute videos online (1).
Spend time in nature
Spending time outside in natural surroundings reduces stress and gets you away from the distractions and anxiety of modern life. Natural locations, such as parks, forests and the seashore, provide a sense of peace and calm that can be very beneficial to mental health (2).
Go off grid
While we are talking about spending time in nature, why not combine that with 24 hours away from technology. Social media has been shown to cause anxiety and depression (3). Using too much technology can lead to feelings of isolation when you spend more time on digital media than with real people. In addition, social media sites, such as Facebook and Twitter, can cause anxiety as users compare themselves to others online. Leave your phone at home, close your laptop, and switch the television off. Forget about notifications, emails and tweets and do something fun instead.
Take up an outdoor activity
Studies show that when people get together for regular outdoor activities, such as hiking and cycling, they experience a decrease in anxiety and depression. It is suggested that the positive effect of nature on mental health may result from increased levels of mindfulness, decreased stress and improved self-esteem (4).
Get some exercise
Exercise releases endorphins which make us feel good and improves our mood. Studies show that people who are physically active experience less anxiety and depression than those who stay sedentary. In fact, physical inactivity is considered to be an independent risk factor for mental health problems such as anxiety and depression (4).
Take up yoga
Yoga is great for mental health. It can help to reduce anxiety, depression and stress levels. Yoga also improves cardiac health, which makes it good for your whole body. Calm the mind and feel better with this fantastic form of exercise (5).
Opt for natural remedies
There are many plants that have been used as remedies for centuries. For instance, lavender, lemon balm and chamomile have been used for centuries as natural remedies to cure insomnia, induce relaxation and reduce anxiety and depression. St John’s Wort is widely regarded as an effective treatment for mild depression and can be bought as a supplement (6).
Get a massage
Studies show that people who receive regular massages experience a decrease in depression and anxiety. In fact, patients often use massage therapy as a form of treatment for their mental health conditions. This is because it slows the heart rate, helps you to relax and also releases endorphins. There are different types of massage and some can ease the discomfort of painful conditions. When pain is reduced we automatically feel less stressed and our mental health improves (7).
The use of aromatherapy oils for massage can help to reduce stress and promote relaxation further. If a massage is not possible, try lighting a scented candle or using essential oils in the bath. Nice ones to try for relaxation are lavender, sandalwood and vanilla (8).
Make time to relax
It’s easy to feel overwhelmed by the demands of modern life. Despite this, it is important to prioritize sleep and relaxation time. Relaxation techniques such as deep breathing and guided imagery can help to ease stress and anxiety (9). Taking a relaxing bath now and again can also be a great stress-buster. Put the Do Not Disturb sign on the door, add the bubble bath and either read or meditate while the warm water soothes your troubles away.
Go Zen
Meditation has long been used as a means of reducing stress and improving mental wellbeing. It involves focusing on the present moment which is known as being mindful. Studies show that meditation can reduce anxiety, depression and even pain (9).
Get your Z’s
Studies show that people who get their full quota of sleep (8 hours per night) experience less anxiety and depression than those who do not. Unfortunately, insomnia is very common in the elderly and can lead to serious health problems if untreated. If you have difficulty sleeping, try yoga before you head to bed to ease anxiety (10).
Catch some rays
Vitamin D, which is naturally created by the body when it is exposed to sunlight, can alleviate symptoms of depression. This means that getting outdoors and exposing your skin to direct sunlight for at least 15 minutes each day can help keep your mental health in good condition (11).
Eating a healthy diet
The best food to eat for optimum health is typically organic, unprocessed, and high in nutrients. It includes fresh fruit, vegetables, line-caught fish and free-range meat, poultry and eggs. Keep salt, sugar and processed foods to an absolute minimum and eat wholegrain carbohydrates such as seeded bread, brown rice and pasta. Studies have shown that people who eat this way are less likely to develop anxiety or depression (12).
Eat healthy carbs
Your brain needs glucose to function properly, which is why it’s important to protect your blood sugar levels. Carbohydrates that are high on the glycaemic index (such as white bread, cakes and biscuits) cause large spikes in blood sugar, whereas low GI foods (such as beans, lentils and whole grains) cause a more gradual rise. Foods that are high on the GI should be eaten sparingly as they have been linked to depression and anxiety (12).
Eat your omega-3s
Omega-3 fatty acids are found in foods such as fish, nuts and flaxseed. They are powerful anti-inflammatories that reduce the symptoms of depression, ADHD, bipolar disorder and other mental health conditions. Increasing your intake of these foods is a simple way to improve mental health naturally (13).
Healthy fats for healthy brains
The brain is more than 60% fat, which means that you need to consume good sources of healthy fats in order to keep your brain healthy. Monounsaturated and polyunsaturated fats, such as those found in avocadoes, olive oil and salmon have a protective effect on the brain and can help to prevent cognitive decline with age (14).
Eat your greens
Leafy green vegetables contain folate, which is essential for DNA production and repair (15). This means that eating your greens helps to keep anxiety and depression at bay (16). In addition, dark green vegetables are high in vitamin B6, which is essential for the production of serotonin – a neurotransmitter that helps to improve mood (17).
Improve gut health
The gut-brain connection is becoming increasingly popular among mental health professionals. In fact, up to 90% of serotonin, the feel-good hormone, is produced in the gut. Many mental health conditions are thought to be linked with imbalances in bacteria levels. These ‘friendly’ bacteria have been shown to improve mood (18). They also help to keep the intestines working properly, improve immunity and reduce inflammation (19).
Eat prebiotics
Prebiotics are non-digestible fibres that are found in fibrous vegetables. Prebiotics feed the ‘friendly’ bacteria (probiotics) in the gut (19). When they have enough to eat they produce the hormones and enzymes we need to feel good. Plus having plenty of prebiotics to eat means they can grow and multiply. The more healthy gut bacteria we have the better we feel.
Relax with music
Listening to music is an easy way to reduce stress and anxiety. Try listening to calming music before bedtime to help you relax and improve your mental health. Music has also been shown to lower blood pressure, so incorporating it into your relaxation routine can also improve cardiac health (20)
Learn to play an instrument
Learning to play an instrument can help to improve brain function. In fact, playing a musical instrument has been shown to increase memory, verbal fluency and problem-solving skills. It boosts confidence, increases self-esteem and is a way to express emotions – whether happy, sad or angry. It is also a great way to meet new people and can bring a sense of satisfaction that improves mental health (21).
Keep dancing
Dancing is a fantastic way to reduce stress and improve your mental health. It is also a great way to exercise if going to the gym doesn’t float your boat. Dancing has been shown to be just as effective at relieving depression as taking medication. Take a class or just put some music on and (as the saying goes), “dance like no-one is watching” (22)!
Read books
Studies have shown that reading fiction improves empathy levels and social emotional intelligence (23). Reading can increase memory, boost brain function (24) and even reduce the risk of dementia (25). Reading is a great way to leave the worries of the day behind as you use your imagination to get lost in a fantasy world for a few hours.
Write a gratitude journal
Studies show that people who write down three things they are grateful for each day experience a significant increase in mental health and wellbeing. In addition, writing about stressful events has been linked to improved immune function and decreased blood pressure. Sometimes just getting things out of your head and onto paper can reduce your worries. Writing down three things that you have achieved each day is another way that journaling can boost your self -esteem, confidence and mood (26).
References
- How can a pet help my mental health? https://www.mentalhealth.org.uk/a-to-z/p/pets-and-mental-health
- How Does Nature Impact Our Wellbeing? https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing
- Social media use and anxiety in emerging adults https://www.sciencedirect.com/science/article/abs/pii/S0165032716309442
- The Relationship between the Physical Activity Environment, Nature Relatedness, Anxiety, and the Psychological Well-being Benefits of Regular Exercisers https://www.frontiersin.org/articles/10.3389/fpsyg.2017.01058/full
- A randomised comparative trial of yoga and relaxation to reduce stress and anxiety https://bit.ly/3quclic
- What is St John’s wort? https://www.mind.org.uk/information-support/drugs-and-treatments/st-johns-wort/about-st-johns-wort/
- Massage: Get in touch with its many benefits https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743
- What Is Aromatherapy? https://www.webmd.com/balance/stress-management/aromatherapy-overview
- Six relaxation techniques to reduce stress https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
- The effects of improving sleep on mental health (OASIS): a randomised controlled trial with mediation analysis https://www.sciencedirect.com/science/article/pii/S2215036617303280
- Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials https://www.jpgmonline.com/article.asp?issn=0022-3859;year=2019;volume=65;issue=2;spage=74;epage=80;aulast=Vellekkatt
- Is Your Mood Disorder a Symptom of Unstable Blood Sugar? https://sph.umich.edu/pursuit/2019posts/mood-blood-sugar-kujawski.html
- The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence http://www.nutrasource.ca/files/rev%20-%202004%20-%20j%20hum%20nutr%20diet%20-%20n3fa%20health%20benefits.pdf
- Diet-Derived Fatty Acids, Brain Inflammation, and Mental Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6448040/
- The Biological Chemistry of Folate Receptors http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.322.4551&rep=rep1&type=pdf
- Nutrition and Depression: The role of Folate https://addictiondomain.com/wp-content/uploads/2018/09/Nutrition_and_depression_The_.pdf
- Homocysteine, folate, methylation, and monoamine metabolism in depression https://jnnp.bmj.com/content/69/2/228
- Gut-Microbiota and Mental Health: Current and Future Perspectives https://www.researchgate.net/profile/Dr-Ajit-Thakur/publication/260425062_Gut-microbiota_and_mental_health_Current_and_future_perspectives/links/00b7d53134a2bcb221000000/Gut-microbiota-and-mental-health-Current-and-future-perspectives.pdf
- Probiotics, Prebiotics, and Synbiotics https://link.springer.com/chapter/10.1007/10_2008_097
- Mental Health Implications of Music: Insight from Neuroscientific and Clinical Studies https://www.tandfonline.com/doi/abs/10.3109/10673229.2011.549769
- 5 ways learning an instrument can improve your mental health https://sloanschoolofmusic.com/improving-mental-health-musical-instruments/
- Mental Benefits of Dance https://www.webmd.com/mental-health/mental-benefits-of-dance
- Fiction: Simulation of Social Worlds https://www.cell.com/trends/cognitive-sciences/fulltext/S1364-6613(16)30070-5
- Short- and Long-Term Effects of a Novel on Connectivity in the Brain https://www.liebertpub.com/doi/full/10.1089/brain.2013.0166
- Life-span cognitive activity, neuropathologic burden, and cognitive aging https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772831/
- The Neuroscience of Gratitude and How It Affects Anxiety & Grief https://positivepsychology.com/neuroscience-of-gratitude/