HEADLINE: Small Lifestyle Changes can Significantly Improve Mental Health, Experts Say
DATELINE: MONTREAL —
A significant portion of the Canadian population struggles with mental health challenges, but experts say that incorporating simple habits into daily life can make a profound difference.According to recent data, nearly one in five canadians aged 15 and older meets the diagnostic criteria for a mood, anxiety, or substance use disorder.
“People live with a lot of pressure and stress, and we observe those consequences on their mental health,” said David Blais, deputy vice-president at Manulife, a Canadian financial services group and the sponsor of the research that yielded the statistic.
But, Blais added, small, consistent efforts can mitigate the risk of developing mental health problems. Experts recommend focusing on three key areas: physical well-being, mindful alcohol consumption, and diet.
Prioritize Physical Health
The benefits of exercise extend far beyond physical fitness, with profound implications for mental well-being. Physical activity is a recognized treatment for depression, according to the Mayo Clinic, and can be as effective as medication or therapy.
Health Canada recommends adults engage in at least 150 minutes of moderate-to-vigorous intensity aerobic activity per week, ideally broken down into five 30-minute sessions.But experts emphasize that even small amounts of exercise can be beneficial.
Adequate rest is also crucial. Studies have shown that healthy sleep habits can reduce stress and lower the risk of depression and anxiety.Consistent sleep routines, such as going to bed and waking up at the same time each day, establishing a relaxing bedtime ritual, and avoiding electronic devices for at least 30 minutes before sleep, can significantly improve sleep quality.
“The correlation is direct: the better we sleep, the more we feel the benefits,” said Dr. Michelle roseman, a partner at Cleveland Clinic Canada, a wellness center.
Moderate Alcohol Intake
While some may turn to alcohol to relieve stress or relax, it can exacerbate mental health issues.
“Alcohol consumption is sometimes used to relieve stress or to relax, but it can cause or intensify disorders such as depression and anxiety, as well as affect the quality of sleep,” said Dr. Gustavo Turecki, Scientific Director, Douglas Research Institute. “Alcohol abuse negatively influences other behavioral aspects wich, in turn, can cause mental health problems.”
Research suggests that reducing alcohol consumption can improve mental well-being. The Canadian Center on Substance Use and addiction recommends that women consume no more than one alcoholic drink per day and that men consume no more than two alcoholic drinks per day.
if individuals find it challenging to cut back, setting realistic goals, such as alcohol-free weeks, or alternating alcoholic beverages with non-alcoholic drinks at social events can be helpful.
Nourish the Body and Mind
Diet plays a significant role in mental health. Research indicates that diets rich in vegetables, fruits, whole grains, fish, and seafood can reduce the risk of depression by 25% to 35% compared to diets high in sugars, fats, and processed foods.
Manulife recommends checking insurance plans for coverage of consultations with a nutritionist to obtain personalized dietary advice.
