Improve Your Mental Health with Physical Healthx.
Improving your physical health is important in reducing the incidence of chronic conditions such as diabetes Type II, metabolic syndrome, and cardiovascular disease, but can it also play a role in improving your mental health?
4. 3 million people received mental health-related prescriptions in 2018-19. (1) When the number of untreated cases is also considered, it makes sense to determine the total number of people with mental health issues is much higher. Add to this the people in the lives of those persons and you get a real feeling for the number of people affected by poor mental health.
The life expectancy of people struggling with mental illness is reduced by 10-20 years compared with those who address and treat their mental health. Additionally, those who are overweight and obese have been reported to have an increase in depressive syndromes compared to those at an otherwise healthy weight. The term, “mental health”, once a taboo subject, has now made its way to the main stage and is one of the most discussed topics in healthcare. Your primary care doctor has likely discussed mental health and depression with you at your annual check-up. Your company’s wellness plan most likely has an Employee Assistance Program (EAP) that includes confidential assessments and counselling services.
Depression and Increased Weight
The association between obesity and depressive disorders is common and, unfortunately, a cyclical trap. Perceived negative body image and insecurities can lead to unhealthy behaviours such as disordered eating, low self-esteem, and increased mental stress.
Similarly, studies have been performed to identify whether psychological illnesses, such as depression, can cause those individuals at an otherwise healthy weight to have an increased chance of becoming overweight or obese. Depressive symptoms can negatively impact your physical health through the development of eating disorders and increased isolation, which can lead to decreased physical activity.
Causes of weight gain
In general, you can attribute the rise in obesity to three main issues:
Sedentary lifestyle
Technology is both a blessing and a curse. We can have anything we want delivered to our doorstep and it is affecting our health. Rather than taking a walk to the grocery store or spending an afternoon walking through the mall, we opt for next day delivery or takeaway home delivery.
It is recommended that on average, we should be taking 10,000 steps per day. The average in Australia is 7,400 meaning a large proportion of the population is not achieving this. (2)
The Standard Australian Diet (S.A.D.)
As with living a sedentary lifestyle, the Standard Australian Diet is a result of being too busy and wanting things immediately. It generally consists of a daily intake of processed foods and foods that are high in sugar, salt, and unhealthy saturated fats. In fact, Aussie diets are worse than first thought, with the nation’s largest ever survey showing that 99 per cent of Australians indulge in junk food and are skimping on their vegetable intake.
The 2016 CSIRO Healthy Diet Score canvassed the dietary habits of more than 86,500 adults across the country over a 12-month period showed that many people do not eat a single serving of per day. (3)
Following a diet rich in whole foods, including fresh fruit, vegetables, and healthy fats like lean meats and olive oil can greatly reduce your risk of cardiovascular disease and help maintain a healthy weight.
Genetics
Science shows that genetics can play a role in weight and body proportion. That said, it does not predict future health unless you let it take control. It is important to know your family history of all health-related issues to take a preventive approach.
Psychological Toll of Gaining Weight
Whether you’ve fallen into the trap of the Standard Australian Diet or being too sedentary, or perhaps you just can’t get motivated after a layoff, you know that the impact of unhealthy weight gain can begin to stir up feelings of hopelessness.
Unwanted weight gain almost always leads to negative body image. Body image has been shown to play a significant role in eating and weight disorders and has been linked to depressive behaviour.
Recent studies have found that obese individuals are more body-consciousPsychological stress can also increase feelings of anxiety
While genetics may also play a role in developing depression or increasing your risk of obesity and related chronic illnesses, there are many things you can do each day to reduce your risk.
Small changes to your normal routine can make a significant impact on your overall mental well-being. Changes can include improving diet, increasing exercise, developing a mindfulness practice, and finding a confidant.
Depression and Your Physical Health
Anxiety disorders are the most common mental illness in Australia. These disorders include Panic Disorder, Social Anxiety, Obsessive-Compulsive Disorder (OCD), Posttraumatic Stress Disorder (PTSD), and Major Depressive Disorder.
Depression is a debilitating and, in severe cases, a life-threatening disease that affects over 16 million people nationwide. The cause of depression is not always known and can arise from biological factors (genetics), individual brain chemistry, certain medications, uncontrolled stress, and inadequate nutrition.
Mental illness and the incidence of becoming overweight or obese frequently occur together, whether as a result of each other, or simply due to sharing common risk factors: smoking, poor nutrition, physical inactivity, and alcohol consumption.
Medications prescribed for depression and anxiety disorders have been widely accepted and are very successful at maintaining the mental health of those who suffer from these conditions. A side effect of many of these medications, however, is weight gain. As with genetics, being educated on the possible side effects will help in reducing your risk of, or controlling, weight gain when taking medication.
It is always a good idea to hire a mental health professional to assist with your mental health journey. These professionals can help identify triggers for your anxiety and depression and will help guide you on a path toward overall wellness.
Your Personalized Wellness Toolkit
When embarking on any health and wellness journey, it is important to remember that you can’t change everything at once. An unhealthy diet and lack of exercise is a detrimental routine. Creating a new routine will probably be difficult, but by making small, incremental changes, you will improve both your mental and physical health and put yourself on the path to total wellness.
Start by building your own personalized Wellness Toolkit.
Fill it in with all the things you enjoy, or think you’ll enjoy, about eating well, being active, and thinking positively. Here are a few ideas to get you started.
Incorporating Fresh, Whole Foods
There are many diets that make claims to help you lose weight fast. You probably have friends who have been on a certain diet and swear by the results, but when you’ve tried it, nothing seems to work. Just like we all look different on the outside, our bodies are structured differently on the inside. <i>It is important to find something that works for and feels good to you. </i>
For example, the Mediterranean Diet encourages individuals to eat fresh, whole foods. This includes consuming mostly fresh vegetables, fresh fish and lean meats, fresh fruit, and healthy fats such as nuts and olive oils. Studies have shown that diets rich in these foods are linked to a decreased risk of depression.
Increase Movement and Exercise
As mentioned earlier, one reason your body may be holding on to that extra weight could be due to high cortisol levels. Cortisol increases when you are stressed. Stress can derail your exercise routine, diet, and sleep, increasing your chances of becoming overweight or obese.
The good news? When you exercise, your body releases endorphins
Practicing Mindfulness
Developing a mindfulness practice can help in identifying triggers of negative behaviour or thoughts. As with diet and exercise, your mindfulness practice should be unique to you.
If sitting quietly and meditating for 20 minutes doesn’t sound exciting to you try a simple five-minute guided meditation, journaling, or mindful music listening.
There are plenty of guided meditations online and through podcasts. Find one that interests you and give it a shot.
Finally, mindful listening can help reduce stress by helping you to focus your attention
Find a Confidant
Finding someone to share your highs and lows can help relieve stress and motivate you to continue in your health journey. Whether it is your spouse, best friend, co-worker, or a licensed professional, there is power in vocalizing your thoughts and feelings.
This person can help you navigate through those negative emotions by listening and providing words of encouragement. Make a date each week to share your success, discuss your goals, and vent feelings of negativity.
The great part about sharing your goals with someone else is that you can inspire them to make positive changes, too. Everyone has something that they strive to improve upon, and with a little help from each other, we can make ourselves, and our world, just a little bit better each day.
Making changes to your daily routine is hard. But by taking small steps to improve physical health through improved diet and increased exercise, it won’t take long to notice positive changes in your mood and behaviour. Just remember, you are unique, and you are totally worth it!
Information in this article has been extracted and edited in parts from InBody USA article “Improve Your Mental Health By Focussing on Your Physical Health”. *Nicole Pepper is a health and wellness professional with a passion for improving the lives of those around her.
Disclaimer: This article should not substitute professional medical advice. When starting a new diet or exercise plan, always consult your physician first. In relation to mental/behavioural health, please consult a licensed medical professional before starting or stopping any type of medication or making any lifestyle changes.
(1) Source: Australian Institute of Health and Welfare.
(2) Source Better Health Vic Govt.
(3) Source news.com.au