Mental Health: 6 factors that matter the most

In the intricate landscape of mental health, scientific research serves as a compass, guiding us toward a deeper understanding of the factors that profoundly impact our well-being. This article explores evidence-backed factors that have emerged as pivotal influencers on mental health. From lifestyle choices to environmental factors, let's unravel the insights that science provides into the facets that matter most. These six key elements offer valuable insights for those seeking to prioritise and enhance their mental well-being.

 1. Physical activity:

Research consistently demonstrates the positive impact of regular physical activity on mental health (Mahindru et al., 2023). Exercise has been associated with a reduced risk of depression, anxiety and stress, enhanced mood, improved cognitive function, and overall well-being (Sharma et al., 2006).

2. Nutrition

The relationship between nutrition and mental health is robustly supported by research. Nutrient-rich diets, such as the Mediterranean diet, have been linked to a lower risk of depression and cognitive decline (Firth et al., 2020). Specific nutrients like omega-3 fatty acids, and diets rich in antioxidants, are associated with improved mental well-being, and some mood disorders; emphasising the importance of a well-balanced diet for mental health.

 (Grajek et al., 2022).

3. Sleep quality:

The link between sleep and mental health is well-supported by studies (Clement-Carbonell et al., 2021; Del Rio João et al., 2018). Research highlights the significance of adequate and quality sleep in regulating mood, reducing stress, cognitive function, and fostering emotional resilience (Vandekerckhove & Wang, 2017). This is supported by studies that have found that improvements in sleep quality led to greater improvements in mental health; suggesting that sleep is related to the experience of mental health difficulties (Scott et al., 2021).

4. Social connections:

Numerous studies affirm the profound impact of social connections on mental health. Strong social ties contribute to lower rates of depressive symptoms and disorders (Wickramaratne et al., 2022), and anxiety (Weziak-Bialowolska et al., 2022), while loneliness is associated with an increased risk of mental health disorders (Hajek et al., 2023).

5. Mindfulness:

Mindfulness practices, such as meditation and yoga, have attracted substantial attention in mental health research. Studies suggest that mindfulness interventions can reduce symptoms of anxiety, depression (Hofmann & Gómez, 2017), and stress (Lailatul Widha et al., 2021), promoting a positive impact on mental well-being (Keng et al., 2011).

6. Chronic stress:

Chronic stress is a well-established contributor to mental health challenges. Studies reveal the physiological impact of prolonged stress on the brain, linking it to mental illnesses such as depression and anxiety disorders (Mariotti, 2015). Research also shows a connection with other disorders and symptoms, such as burnout and cognitive impairment (Hussenoeder et al., 2022).

Scientific research offers a roadmap for cultivating and maintaining mental well-being. Incorporating regular physical activity, prioritising nutritious diets, ensuring quality sleep, fostering social connections, practicing mindfulness, and minimising chronic stress are evidence-backed pillars for mental health. By incorporating these evidence-based understandings into our lives, we can navigate the complexities of mental health with informed choices and proactive strategies.

Clement-Carbonell, V., Portilla-Tamarit, I., Rubio-Aparicio, M., & Madrid-Valero, J. J. (2021). Sleep quality, mental and physical health: A differential relationship. International Journal of Environmental Research and Public Health, 18(2), 460. https://doi.org/10.3390/ijerph18020460

Del Rio João, K. A., Neves de Jesus, S., Carmo, C., & Pinto, P. (2018). The impact of sleep quality on the mental health of a non-clinical population. Sleep Medicine, 46, 69-73. https://doi.org/10.1016/j.sleep.2018.02.010.

Firth, J., Gangwisch, J. E., Borisini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing? British Medical Journal (Clinical research ed.), 369, m2382. https://doi.org/10.1136/bmj.m2382

Grajek, M., Krupa-Kotara, K., Białek-Dratwa, A., Sobczyk, K., Grot, M., Kowalski, O., & Staśkiewicz, W. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in Nutrition, 9, 943998. https://doi.org/10.3389/fnut.2022.943998

Hajek, A., Volkmar, A., & König, H. H. (2023). Prevalence and correlates of loneliness and social isolation in the oldest old: A systematic review, meta-analysis and meta-regression. Social Psychiatry and Psychiatric Epidemiology, 10.1007/s00127-023-02602-0. Advance online publication. https://doi.org/10.1007/s00127-023-02602-0

Hofmann, S. G., & Gómez, A. F. (2017). Mindfulness-based interventions for anxiety and depression. The Psychiatric Clinics of North America, 40(4), 739–749. https://doi.org/10.1016/j.psc.2017.08.008

Hussenoeder, F. S., Conrad, I., Pabst, A., Luppa, M., Stein, J., Engel, C., Zachariae, S., Zeynalova, S., Yahiaoui-Doktor, M., Glaesmer, H., et al. (2022). Different areas of chronic stress and their associations with depression. International Journal of Environmental Research and Public Health, 19, 8773. https://doi.org/10.3390/ijerph19148773

Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical psychology review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006

Lailatul Widha, W., Hayatul Khairul Rahmat, R., & A Said Hasan Basri, B. (2021). A review of mindfulness therapy to improve psychological well-being during the COVID-19 pandemic. A Review of Mindfulness Therapy to Improve Psychological Well-being During the Covid-19 Pandemic, 4(1), 383-390.

Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of physical activity on mental health and well-being: A review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475

Mariotti A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future Science OA, 1(3), FSO23. https://doi.org/10.4155/fso.15.21

Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 60, 101556. https://doi.org/10.1016/j.smrv.2021.101556

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary Care Companion to the Journal of Clinical Psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a

Vandekerckhove, M., & Wang, Y. L. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neuroscience, 5(1), 1–17. https://doi.org/10.3934/Neuroscience.2018.1.1

Weziak-Bialowolska, D., Bialowolski, P., Lee, M. T., Chen, Y., VanderWeele, T. J., & McNeely, E. (2022). Prospective associations between social connectedness and mental health: Evidence from a longitudinal survey and health insurance claims data. International Journal of Public Health, 67, 1604710. https://doi.org/10.3389/ijph.2022.1604710

Wickramaratne, P. J., Yangchen, T., Lepow, L., Patra, B. G., Glicksburg, B., Talati, A., Adekkanattu, P., Ryu, E., Biernacka, J. M., Charney, A., Mann, J. J., Pathak, J., Olfson, M., & Weissman, M. M. (2022). Social connectedness as a determinant of mental health: A scoping review. PloS One, 17(10), e0275004. https://doi.org/10.1371/journal.pone.0275004