Healthy Living: Lifestyle Choices, Mental Health and Wellbeing By Eniola Afolabi-Obe
Welcome everyone! It is such a pleasure again to be writing on another edition of achieving our “Healthy Living” goals with emphasis on “Mental Health” and its interaction with all the six pillars of Lifestyle medicine .I am really hopeful; we will get a handful nuggets on amazing new ways on perception of mental health and wellbeing and what we can do, starting right away from our lives.
Asides the role played by genetics or environmental factors, our mental wellbeing has also been shown to be influenced by the everyday decisions we make regarding our lifestyle. Understanding the scientific corroboration of how lifestyle choices impact mental health can empower individuals to make informed decisions to support their psychological wellbeing.
However, it is imperative to note that the terms “wellness” and “wellbeing” though closely related may slightly differ in meaning.Wellness relates to set of habits and behaviors, while wellbeing is a state of mind. Naturally, the two go hand-in-hand: wellness contributes to wellbeing, and a sense of wellbeing often begets more wellness habits.
A few questions that come to mind would be highlighted shortly .First of all, when is someone said to be mentally healthy? The ability to successfully handle life’s stresses, adapt to change and difficult times as defined by the National institute of health (NIH).Mental health is a state of mental wellbeing that enables people to cope with stresses of life, realize their abilities, learn well, work well and contribute to their community. It is a dimension of Health, which according to the World Health Organisation (WHO) is defined as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
Another one would be, why do we need to protect our mental health? It is fundamental to our collective and individual ability to think, make decisions, interact, earn a living and enjoy life with. These activities are contributory to our activities of daily living.
The outlook of one’s mental health can be determined by factors ranging from individual biological factors, e.g. physical health, genetics, diet, sleep deprivation, age. Psychological factors, e.g. beliefs, mental health diagnoses (such as depression and anxiety), perception, addictions, substance use. Social factors, e.g. relationships, family, culture, work, money, housing. Environmental Factors, e.g. smoking, pollution, extreme weather conditions, hazardous conditions at work. This now leads us to early recognizable features that could be experienced in the event of a mental health down turn, though not exclusive. Such as feeling overwhelmed, inability to concentrate, fuzzy feelings in the head, sleep disturbances, changes in appetite, irritability and fatigue.
So what role does lifestyle choices have? Or engaging alongside the support of a lifestyle medicine practitioner/coach?
To begin with research has shown that there is interplay between the gut and the brain, known as the gut-brain axis. The consumption of whole foods, grains, including fruits, vegetables, one of the lifestyle medicine pillars, has been associated with reduced risk of anxiety and depression. On the flip side, diets high in processed foods, refined sugars and saturated fats have been closely linked with increased inflammation in the body and mental health disorders.
And again physical activity, another pillar has been found not only to be beneficial for cardiovascular health, weight control and maintenance but has a role in the brain structure and function. Regular and recurring physical activity promotes neurotransmitter release inclusive of serotonin and dopamine which functions in mood regulation and feeling of pleasure. It has also been linked with improved cognitive function and stress resiliency. Hence regular physical activity incorporation as recommended could be instrumental in overall mental wellbeing.
In addition,chronic stress contributes significantly to mental health disorders such as depression and anxiety. In addition to the pillars, stress management techniques such as breathing exercises, and acts such as spending time with families/loved ones, scheduling leaves and vacation, engaging in hobbies, spending time in nature (flowers/blue sky, green areas).organizational skills, planning ahead, journaling one’s thoughts/starting gratitude journals can all help to mitigate stress and build resilience thereby navigating life’s challenges with greater ease.
Also,substance use and mental health are closely intertwined, psychoactive substance use affects our mental processes such as perception, mood, emotions and consciousness. Individuals with mental health disorders may resort to substances like alcohol, nicotine or drugs as a way to self-medicate and alleviate symptoms such as depression, anxiety, or trauma. While substances may provide temporary relief, they often worsen mental health symptoms in the long run and can lead to addiction. Hence, the pillar of avoiding harmful substance use in lifestyle medicine speaks to the above narrative.
Furthermore.research on sleep documents,the crucial role it plays in mental health. Adequate sleep is essential for maintaining emotional wellbeing, cognitive function, and overall mental health. Studies have shown that sleep deficiency, changes activity in some parts of the brain. This may result in difficulty making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency has also been linked to depression, suicide, and risk-taking behavior. The recommendation for adults range between 7 and 9 hours for a night time sleep duration.
Connectedness and emotional wellbeing have been closely linked together as meaningful social connections and avoiding isolation have been found to be instrumental to mental health and wellbeing. Cultivating relationships with values among family, friends and community members provides emotional support, reduces feelings of loneliness, and enhances resilience in the face of challenges. In today’s digital age and fast-paced world, it is essential to prioritize face-to-face interactions and cultivate genuine connections that nurture the soul.
As i conclude, it is important to reiterate, that lifestyle choices have a profound influence on mental health, shaping our thoughts, emotions, and behaviors. By prioritizing healthy eating, regular physical activity, meaningful social connectedness, mastering self-management techniques for stress, incorporating sleep hygiene, restorative sleep and avoidance of harmful substance use, which are all pillars of lifestyle medicine , individuals can achieve self-efficacy in their mental and psychological wellbeing.
DR. ENIOLA AFOLABI-OBE IS A CONSULTANT FAMILY PHYSICIAN/LIFESTYLE MEDICINE PHYSCIAN AT THE LAGOS STATE UNIVERSITY TEACHING HOSPITAL, IKEJA, LAGOS, NIGERIA.
