6 Impactful Ways to Improve Your Mental Health Without Medication
Learn about the 6 pillars of lifestyle medicine and how focusing on these simple yet impactful practices can positively influence your overall health.
At MindWell, we specialize in ketamine treatment therapy, but we also work with our patients to help them use available tools to find total health. We do this by joining our patients as fellow teammates where we can share resources, offer encouragement, and learn new tools and skills that will positively impact their health journey. We believe that the pillars of lifestyle medicine are some of the best tools our patients have to maximize their health and have the highest likelihood of success.
Lifestyle medicine is a branch of medicine that focuses on the role of lifestyle factors in the prevention and treatment of chronic diseases. It involves the use of various lifestyle interventions including diet, physical activity, stress management, tobacco, and alcohol cessation, to improve physical and mental health. These interventions also help prevent or reverse chronic conditions such as obesity, type 2 diabetes, cardiovascular disease, and cancer.
The 6 Pillars of Lifestyle Medicine:
Whole Plant-Based Nutrition
A healthy diet is essential for optimal health and the prevention of chronic diseases. A healthy diet is built by having a majority or all of your daily calories come from whole plant-based foods, such as fruits, vegetables, whole grains, legumes (beans), nuts, and seeds!
It is important to limit the intake of processed and refined foods, added sugars, unhealthy fats, meat, eggs, and dairy products. Did you know that the largest source of saturated fat in most Americans’ diets comes from cheese?
One of the most common questions we hear is, ‘Where do I get my protein?!’ This is a great question–it’s important to know that whole plants are loaded with protein! As long as you take in enough calories from whole plant sources, you will get all the protein your body requires. The American Heart Association provides guidance on plant-based protein sources that include other essential nutritional values like fiber, vitamins, minerals, and nutrients. This chart gives examples of a variety of options that you can add to your diet including beans, lentils, and green vegetables.
2. Physical Activity
Regular physical activity is essential for maintaining a healthy weight, improving cardiovascular health, and reducing the risk of chronic diseases. The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week, in addition to muscle-strengthening activities at least two days per week. Here are some simple ideas to help you get moving:
Moderate Intensity Vigorous Intensity
Go for a brisk 30-45 minute walk • Play a social sport like Golf, Tennis, or Volleyball
Hiking • Running or Jogging
Yoga • Swimming
Tai chi • Group Exercises like HIIT, Pilates, or Cycling
3. Stress Management
A consistent feeling of pressure and a sense of being overwhelmed is a sign of chronic stress. Chronic stress has been linked to numerous psychological and physical health problems, including cardiovascular disease, diabetes, insomnia, and mood disorders like anxiety. Chronic stress can be managed through physical changes like consistent exercise, getting enough sleep, and eating well. Effective stress management techniques like mindfulness practices, journaling, setting intentions, yoga, and working with a mental health professional for integration practices. These tools can significantly improve your stress levels and overall wellness.
4. Restorative Sleep
Sleep is an essential pillar of health and well-being, yet many of us struggle to get the recommended amount of sleep regularly. The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night, while children and teenagers may need slightly more. While the exact amount of sleep needed varies from person to person, consistently getting too little sleep can have serious consequences for our health and well-being.
Lack of sleep can have a range of negative effects on the body, including increased risk of obesity, diabetes, cardiovascular disease, and even early mortality. It can also impair cognitive functioning, leading to problems with memory, concentration, and decision-making. In addition to these physical and cognitive effects, lack of sleep can also harm our emotional well-being, increasing the risk of anxiety and depression.
How can we make sure we're getting the sleep we need? Here are some tips for improving your sleep habits:
Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help to regulate your body's natural sleep-wake cycle.
Create a sleep-friendly environment: Make sure your bedroom is cool, dark, and quiet, and consider using a white noise machine or an eye mask to block out distractions.
Avoid caffeine and alcohol close to bedtime: Both caffeine and alcohol can disrupt sleep, so try to avoid consuming these substances for at least a few hours before bed.
Relax before bed: Engage in relaxation techniques such as deep breathing, meditation, or reading a book to help calm your mind and body before bed.
Exercise regularly: Regular physical activity can help to improve sleep quality, but try to avoid vigorous exercise too close to bedtime as it may keep you awake.
By following these tips, you can work towards improving your sleep habits and getting the rest you need to support your overall health and well-being. Remember, while it may take some time and effort to establish healthy sleep habits, the benefits are well worth it. Commit to prioritizing sleep as one of your pillars of lifestyle and health.
5. Avoid Risky Substance Use
Risky substances include tobacco products, alcohol, abuse of prescription drugs, and the use of illicit drugs. Excessive use of tobacco is the leading cause of preventable death and disease worldwide. Alcohol use can contribute to numerous health problems, including liver disease, cancer, GI problems, and mental health issues. Quitting tobacco and reducing alcohol consumption can significantly improve health and reduce the risk of chronic diseases.
At Mindwell, we provide ketamine treatment to those who are suffering from depression, anxiety, PTSD, and more. Patients can not use risky substances while undergoing ketamine treatment. Keeping a clear body and mind allows you to experience the maximum benefit during your therapy.
6. Positive Social Connections
Maintaining strong social connections with family and friends can have a significant positive impact on both mental and physical health. Research suggests that the quality of our social ties may be the biggest predictor of overall well-being. These connections, often referred to as “social capital,” provide valuable support and exposure to new experiences and people, and can lead to a happier, healthier, and more fulfilling life. As Daniel Goleman writes in Social Intelligence: The New Science of Human Relationships, “Resonant relationships are like emotional vitamins, sustaining us through tough times and nourishing us daily.”
Studies have shown that people with strong social connections have a lower risk of chronic diseases and tend to live longer than those who are isolated. How do we nourish and grow our social support network? Here are some ideas:
Find a church or other spiritual group
Participate in group exercise
Volunteer in your community
Join an interest group- Meetup Group is a great place to start looking
Bumble BFF or other apps also provide a new way to connect with new people
Be a good friend and cultivate active listening skills
Give the gift of time by investing in relationships you care about
The pillars of lifestyle medicine provide a strong foundation for optimal health and well-being. By prioritizing a healthy diet, regular physical activity, stress management, quality sleep, and strong social connections, we can support our bodies and minds in achieving optimal functioning.
Lifestyle Medicine offers a holistic approach to health and emphasizes the importance of addressing the root causes of illness, rather than simply treating the symptoms. By adopting healthy habits and behaviors, we can improve our health and well-being and set a positive example for others to follow.
Explore Your Treatment Options With MindWell
At MindWell our mission is to provide safe, effective affordable care to all those who need it. We understand that the process of trying treatment after treatment can be overwhelming, confusing, and costly–but it doesn’t have to be! We offer Spravato and ketamine treatments that show positive results for people who haven’t found relief with other therapies. We work with our clients to help them implement strategies and tools to have better overall health and maximize their ketamine treatment therapy.
MindWell serves the greater Greenville, South Carolina area and beyond, our experienced and trustworthy medical staff can help guide you during this process. Contact us today and set up a consultation to see if ketamine treatments are right for you. There is no charge for this informational call. Contact us by phone, email, or the contact button to get started.
Disclaimer: This material is intended for general information purposes only and does not constitute medical advice. Responses to inquiries, whether by email, telephone, or other means, do not constitute medical advice.
