Our daily habits have a big impact on our mental health. A growing body of research shows that lifestyle changes with behaviors we can modify—especially exercise, diet, and sleep—can have important interconnected effects on mood, anxiety, depression, and general mental well-being. Read on to learn more how these influence mental health and practical steps to benefit from each.
The Power of Exercise for Anxiety and Depression Treatments
Physical activity is one of the most effective natural antidepressants. Exercise releases endorphins within the body. This helps to promote well-being, feelings of euphoria, and increase mood and energy.
Numerous psychological effects, such as improved self-esteem, cognitive function, mood, depression, and quality of life, have been noted. Effects of exercise go beyond physical fitness and include:
- By releasing endorphins and serotonin, exercise has been shown to enhance mood and self-esteem while decreasing stress tendencies.
- Reduced cortisol levels (the body’s stress hormone), help manage anxiety.
- Promotes neurogenesis (growth of new brain cells), particularly in the hippocampus, which is vital for emotional regulation.
Worldwide standards prescribe a weekly allowance of about 150 minutes of modest to vigorous physical exercise. When these recommendations are followed, many chronic diseases can be reduced by 20%-30% [1].
What You Can Do:
- Aim for 30 minutes of moderate exercise (walking, cycling, yoga) most days.
- Strength training 2-3 times a week also shows mental health benefits.
- Even short bursts of activity (like a 10-minute walk) can reduce stress.
Nutrition and Mental Health: You Are What You Eat
The gut-brain connection is powerful—what we eat directly impacts our emotions. Nutrition is directly linked to mental health [2]. This connection works both ways. Poor mental health can lead to unhealthy eating habits. And poor diet can worsen mental health. This may create a cycle that perpetuates stress and low mood.
Research is increasingly focused on the microbiome—the bacteria in your gut that not only influence what you digest and absorb, but also the amount of inflammation throughout your body. And this in turn impacts our mood and energy level [3].
Key dietary influences include [3]:
- Omega-3 fatty acids (found in fish, flaxseeds, walnuts) reduce inflammation and support brain function.
- Probiotics and fiber (from yogurt, kefir, vegetables) improve gut health, which is linked to lower anxiety and depression.
- Sugar and processed foods can worsen mood swings and inflammation.
What You Can Do:
- Create a diet rich in whole, minimally processed foods to provide essential vitamins, minerals, and antioxidants that support brain function and regulate mood and stress responses.
- One form this takes is the Mediterranean-style diet with plenty of vegetables, whole grains, healthy fats, and lean proteins. Studies show that increasing fruits and vegetables can reduce symptoms in people with mental health challenges. The Mediterranean diet has been linked to significant reductions in depression symptoms.
- Reduce processed sugars and refined carbs, which can destabilize mood.
- Stay hydrated—even mild dehydration affects focus and mood.
Sleep as the Foundation of Emotional Stability
Sleep is fundamental for the brain to process information and for the body to recover. Poor sleep quality is both a symptom and a cause of mental health struggles In fact, high quality sleep stands out as the most significant predictor of mental health and well-being, even more so than physical activity and diet in some studies.
Adults are recommended to get 7 to 9 hours of sleep per night. Both too little and too much sleep are linked to higher depressive symptoms. This highlights the importance of balanced sleep duration and quality [4].
Studies reveal that improving sleep quality has, on average, a medium-sized effect on mental health, including clear evidence that improving sleep quality reduces depression, anxiety, and stress [5]. The greater the improvement in sleep, the greater the benefit for mental health.
Chronic sleep deprivation:
- Increases anxiety and depression risk.
- Impairs emotional regulation, making stressors feel worse.
- Disrupts neurotransmitter balance, affecting serotonin and dopamine.
What You Can Do:
- Maintain a consistent sleep schedule (even on weekends).
- Limit screen time before bed (blue light disrupts melatonin production).
- Create a calming bedtime routine (reading, meditation, warm tea).
Combining Lifestyle Changes for Maximum Impact
When combined, exercise, a balanced diet, and good sleep create a powerful positive feedback loop:
- Exercise improves sleep quality [6].
- A healthy diet fuels energy for exercise.
- Better sleep enhances willpower to make healthier food choices [7].
While lifestyle changes aren’t a substitute for therapy or medication when needed, they are a foundational part of mental health care. Small, consistent improvements in movement, nutrition, and rest can lead to significant emotional benefits over time.
The Corner Canyon Health Centers Approach to Holistic Healing
At Corner Canyon we strive to provide a holistic approach to mental health with special emphasis on each of the above three areas:
Exercise: Our recreational therapy program offers hiking, sober softball, ropes courses, swimming, team-building exercises, music therapy, yoga, service projects, and massage therapy.
Gut-Brain Diet and Nutritional Psychiatry: Our in-house staff is trained in these cutting-edge practices, and we pay special attention to the connection between diet and mental health.
Sleep: Our program encourages clients to have routine bedtimes and plenty of restorative sleep.
Beginning Your Recovery Journey In Utah
Treatment for mental health conditions and trauma is available in Utah. Are you or a loved one looking for a compassionate space to heal from anxiety, trauma, PTSD, other mental health conditions, or addictions? Our licensed trauma-informed professional therapists and counselors at Corner Canyon Health Centers can provide compassionate help using a range of therapeutic and holistic techniques.
Reach out to our Admissions team now at Corner Canyon. We’re in a peaceful setting bordered by the beautiful Wasatch Mountains.
Sources
[1] Mahindru, A. et al. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475.
[2] Mass General Brigham Mclean. 2024. Diet and Mental Health: How Nutrition Shapes Your Well-Being.
[3] Selhub, E. 2022. Nutritional psychiatry: Your brain on food. Harvard Health. September 18, 2022
[4] Wickham S. et al. 2020. The Big Three Health Behaviors and Mental Health and Well-Being Among Young Adults: A Cross-Sectional Investigation of Sleep, Exercise, and Diet. Front. Psychol., 09 December 2020. Sec. Health Psychology. Volume 11 – 2020
[5] Scott, A. et al. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep medicine reviews, 60, 101556
[6] Dolezal, B., et al (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in Preventive Medicine. Adv Prev Med. 2017.
[7] Newsom, R. 2024. The Connection Between Diet, Exercise, and Sleep. Sleepfoundation.org
