Most people are aware that eating healthy and exercising will result in a smaller waistline. I am not sure, however, that people understand the impact eating healthy and exercising have on your mental health. Think about it: your brain is a body part, right? If poor eating can make your heart suffer and not function properly, why wouldn’t poor eating make your brain suffer as well?
There is a lot of scientific research supporting the fact that eating a whole foods, plant-based diet can improve mood and decrease the occurrence of mental disorders such as anxiety and depression. In a study published in the 2012 Nutritional Journal, participants who decreased consumption of meat, fish, and poultry improved several mood scores in just a few weeks. In 2009 Arch Intern Med, Dr. Grant Brinkworth and colleagues found that a high carbohydrate, low fat, and low protein diet (plant-based) resulted in significantly lower rates of depression and anxiety. These are just a few of the many studies showing the mental health benefits of eating a plant-based diet.
Part of the benefit of eating plants is that there are thousands and thousands of chemicals and nutrients that our body uses on a cellular level to rebuild and repair itself. Scientists haven’t even identified all the advantages to these chemicals and nutrients there are so many. We need to trust our body to use nature to be in optimal health. The evidence is clear: our brain needs natural plant food to function the most optimally. Sadly, we are often misinformed on nutrition-related topics because there are a lot of people who make a lot of money if you eat poorly (there isn’t necessarily a lot of money for marketers to make off of you if you follow a plant-based diet).
When it comes to exercise, most people think of endorphins and all that jazz. This is all good and well, but I love exercise for my clients more for its ability to increase distress tolerance. Physical exercise is ALWAYS a mental exercise also. If I can push my body to a point of discomfort for my overall benefit, what else can I do that is hard? If you talk to avid exercisers, none of them say, “Yeah, I have been doing this long enough that it doesn’t hurt anymore. I feel only pleasure in mile 13.” Seasoned athletes still experience discomfort and pain (if not more) but have learned to tolerate it.
Your increased distress tolerance works as a shield against debilitating hardship. I have seen so many clients begin to exercise and all of a sudden, they have increased confidence and start to believe they can do hard things! While going to the gym may not seem like a big deal, it is a huge deal for your brain. The important key to implement this is to find an activity YOU love. If it isn’t running on a treadmill, then don’t do that. Walk your dogs or play frisbee or do something else entirely.
Some clients I have are weary of taking mood-altering pharmaceuticals, but are they bothered enough to get really uncomfortable and change their eating and movement patterns? I am not suggesting that research shows these changes to be a direct cure for mental health problems. Research can’t entirely do that. However, I am suggesting that it is certainly worth adding to the tool box and trying in order to have an overall better mood and mental health.
For more tips and support changing your lifestyle to improve your mental health, schedule an appointment today!