Sunday , March 7 2021

The three keys to mental well-being

One of the biggest hopes we’ve started the year with is Health. Many of us are confident that we have put some of the purposes you want at the top of the list eat healthier or exercise more.

We know that history has historically been associated with three factors physical well-being and above all mental: rest, exercise, and diet. What is not known exactly is what Order affect these three behaviors in health and how they relate to each other.

But now a group of scientists Department of Psychology From the University of Otago in New Zealand, has analyzed the differences and higher degree combinations between sleep, physical activity and dietary factors mental health and well-being of young adults.

Photo: Photo: iStock.
Research shows that poor diet can lead to mental health

Alvaro Hermida

Although previous studies have shown possible synergistic relationships between health behaviors in predicting well-being, they could also be found substitute relationshipsIn other words, according to the model, a balanced diet could compensate for low physical activity.

Sleep, the most powerful fortune teller

In this study, we had 1111 young adults (28.4% were men) 18 and 25 years From New Zealand and the United States, which responded to the estimated online survey quantity and quality sleeping habits, exercise and consumption of raw and processed fruit and vegetables, fast food, candies and soft drinks together with other covariates (including Demographics, socio-economic status); body mass index, alcohol use, smoking and health conditions) and measurements of depressive symptoms according to the scale of the Center for Epidemiological Depression and Welfare.

The majority of participants had no health problems (69.8%), 20% took antidepressants, 6.8% reported vegetarian / vegan, 16.6% were allergic to food and 8.5% smoked regularly. 61% of the participants attended the university (60.8%).

Photo: Unsplash.
Photo: Unsplash.

The results, taking into account the covariates, suggested that sleep quality was the strongest predictor depressive symptoms and well-being followed the amount of this and physical activity. Only one factor in the diet, the consumption of raw fruits and vegetables, predicted greater well-being, but it did not reduce depressive symptoms in covariate control.

The researchers concluded that sleep quality is an essential predictor of young adults ’mental health and well-being, while exercise and diet they are secondary factors but important. These models suggest that future mental health interventions for young adults could prioritize quality of sleep. maximize well-being.

Over the years, it has been shown that a Insufficient or interrupted sleep has a negative effect physical and mental health. And in fact, it is a risk factor for depression and anxiety. This study highlights the relative role of sleep, exercise, and diet in predicting depressive symptoms, and the findings suggest future actions lifestyle-related quality of sleep can be beneficial in improving mental health and well-being.

“However, physical activity and diet should not be ignored, especially when they uniquely predict differences in depressive symptoms (exercise) and well-being. (physical activity and raw fruit and vegetable intake). Sleep, exercise and a healthy diet should be considered as tools promote optimal mental health and well-being, especially among the young adult population, where the incidence of mental disorders is high and well-being is not optimal, ”the researchers say.

Physical activity and diet: secondary but important

“Physical activity is another modifiable health behavior associated with better mental health and well-being among young people,” they explain in the study. Physical activity is known releases endorphins, hormones that act like mediators and promotes well-being and feeling euphoria. Another proven aspect is that regular, moderate intensity can help treat mental disorders such as depression.

Photo: Unsplash.
Photo: Unsplash.

Regarding diet, research has shown that diet adherence balanced and healthy associated with a decreased risk of depression and a better mood. In this sense, getting fruits and vegetables is the key to combining diet with greater happiness. And similarly, the consumption of raw fruits and vegetables may be cheaper than cooked or processed ones. On the contrary, usually following a typical Western diet, classified as consumption of processed grains, high sugar intake and processed foodFried foods have been associated with increased stress and an increased risk of depression.

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