The Overlooked Impact of Healthy Lifestyle Behaviors on Mental Health

Introduction

When addressing feelings of stagnation, unfulfillment, or emotional distress, healthy lifestyle behaviors (HLBs) are sometimes overlooked despite the profound impact they can have on overall well-being. These sometimes overlooked "healthy" behaviors can encompass a range of activities that contribute to both physical and mental wellness. They include how we spend our leisure time, our engagement in physical activity, our diet, our connection to community, and spirituality.

The Impact of Healthy Behaviors

Nearly two-thirds of poor health outcomes are related to behavior rather than infections, toxins, or genetic predisposition (Centers for Disease Control and Prevention, 2009). This insight underscores the profound impact that healthy lifestyle behaviors can have on our well-being. From my own personal and clinical experiences, I’ve repeatedly seen how struggles can often correlate with a lack of attention to these foundational habits. By integrating even small changes, like regular physical activity or improved nutrition, individuals can create significant shifts in both their physical and mental health.

Leisure Activities

Healthy lifestyle behaviors can act as building blocks for a better quality of life. For instance, leisure activities such as reading, painting, spending time outdoors, or engaging in hobbies provide essential opportunities for relaxation and presence. Research highlights how such activities reduce stress and improve mood by allowing individuals to recharge and reconnect with themselves (Jacobs et al., 2008).

Community Involvement

Community involvement is another overlooked yet powerful element of HLBs. Participating in group activities, whether through fitness classes, hobby clubs, or volunteer work, fosters connection and helps combat isolation. I’ve seen clients experience significant boosts in their well-being simply by becoming more engaged with their communities. Personally, my experience in Brazilian Jiu-Jitsu has connected me with a diverse group of individuals, including accountants, scientists, musicians, bakers, and therapists. Despite our different backgrounds, we formed close relationships, united by our shared passion for BJJ. This common interest became an anchor, allowing us to explore our differences and gain exposure to new worlds. Together, we delved into Buddhist concepts and attended meditation centers, fostering both camaraderie and personal growth.

Nutrition and Diet

In terms of nutrition, there's often debate about which diet is "best." While various diets make compelling arguments, what seems to matter most is not the specific diet itself but rather that it includes whole foods and significantly reduces processed foods, added sugars, and low-nutrient options. Studies indicate that diets rich in whole foods like fruits, vegetables, and lean proteins are consistently linked to better physical and mental health, regardless of the particular dietary approach (Jacka et al., 2010).

The Benefits of Home Cooking

An often overlooked aspect of diet is cooking your own food. Preparing meals at home has been shown to have significant mental health benefits, as it encourages healthier eating habits and fosters a sense of accomplishment. People who frequently cook at home tend to have a healthier diet and are less likely to experience symptoms of depression and anxiety (Wolfson & Bleich, 2016). Home cooking also reduces the intake of processed foods and encourages the consumption of whole, nutrient-dense meals, further supporting both cognitive function and mood regulation (Larsen et al., 2015). Additionally, cooking can serve as a form of mindfulness, providing a creative outlet that reduces stress and promotes emotional well-being (Ehrenreich & Hochschild, 2017).

Spirituality and Purpose

Spirituality here refers not to religion but to cultivating a sense of connection and finding a purpose that goes beyond oneself. This aspect is often overlooked but can serve as a powerful driver of behavior change. Whether someone finds meaning in relationships, work, or personal growth, connecting with what truly matters to them can be central to fostering long-term well-being (Steger et al., 2009).

Benefits for Specific Populations

HLBs have been demonstrated to have significant benefits in specific populations. For example, in veterans' programs, interventions that promote healthy lifestyle behaviors such as improved diet, regular exercise, and social engagement have shown positive outcomes in reducing relapse rates for substance use and improving overall well-being. Veterans often face unique challenges, including post-traumatic stress disorder (PTSD) and depression, which can contribute to substance use disorders. Research indicates that regular physical activity can help alleviate PTSD symptoms and reduce cravings for substances, while proper nutrition supports cognitive function and mood regulation (Boehm & Bernstein, 2017). Additionally, community-based programs that foster social connections have been particularly effective in helping veterans reintegrate into civilian life, providing both emotional support and a sense of purpose (Tsai & Rosenheck, 2015). These holistic approaches allow veterans to manage their emotional well-being and recovery more effectively by building sustainable, healthy habits.

Building a Healthier Future

Incorporating healthy lifestyle behaviors into our daily lives sets the foundation for a more enjoyable, stable, and peaceful life. By focusing on key areas such as physical activity, nutrition, community involvement, and purposeful living, we create the conditions for long-term success and well-being. These behaviors not only help us cope with immediate challenges but also support us in thriving over the long term.

As you reflect on your own life, consider what small adjustments you might make to prioritize these foundational habits. Whether it's dedicating time to a hobby, connecting with others, or improving your diet, remember that even subtle shifts can lead to significant changes.