Psychological Disorders Connected to Unhealthy Lifestyle Habits

The following are only some examples of mental disorders, but many are often deeply connected to one’s lifestyle habits.

1. Depression

Depression is a psychological illness that causes a significant decrease in all motivation. While this disease can be genetically inherited and triggered by individual personalities or external factors, it can also be caused by a physical ailment. Studies have shown that difficulties or unpleasant symptoms in our daily life (including heart disease, asthma, high blood pressure, headaches, etc…) can increase the risk of developing depression by about 150~200%.

2. Panic Disorder

Panic disorder is a mental condition that often occurs in conjunction with depression. The symptoms of a panic attack includes heart palpitations and severe anxiety, accompanied by intense physical symptoms. Many often suffer from “anticipatory anxiety”(the fear of not knowing when an attack may occur), and “agoraphobia” (the fear of the outdoors). These fears can cause significant disruptions in our lives. The onset of a panic attack is often associated with taking large doses of caffeine to prevent drowsiness while working long hours. The disorder commonly occurs in adults at peak working age.

3. Sleep Disorders

Adequate rest plays a crucial part in the treatment of mental disorders. Sleep plays a big role in quality rest. Since sleep disorders often occur as a precursor to many diseases, chronic lack of sleep or insomnia may be an indication that there is underlying illness.

4. Dementia

Dementia is often thought as a condition strictly associated with the elderly, but it can also occur in people under the age of 65. It is often triggered by strokes, and irregular or unhealthy lifestyle habits can be a contributing factor in the cause.

Unhealthy Lifestyle Diseases in Relation to Mental Conditions

Now, let’s look at lifestyle diseases and how they relate to mental disorders.

1. Diabetes (Type II)

10% of diabetics are found to have major depression, while at least 30% have some symptoms of depression. Patients diagnosed with diabetes are firstly mentally upset at the revelation and feel a great shock at the loss of their health, potentially becoming a catalyst for a decline in healthy lifestyle habits. Treatment is long term and many factors can take a toll on a diabetic patient, including necessary lifestyle modifications, financial burdens of taking time off from work, and the burden on their families.

2. Obesity

It is well-known that obesity can trigger a myriad of diseases and gradual decline in healthy lifestyle. The loss of motivation resulting from mental disorders can lead to oversleeping and overeating, causing unintended weight gain. Some individuals may also experience weight gain through prescription medications.

3. High Blood Pressure

When a person suffers from a mental disorder, their stress tolerance tends to become lower, leading to more frequent drinking, smoking, and consumption of caffeine, amongst other lapses in typically healthy lifestyle habits. As a result, increased blood pressure may be observed.

What’s the Solution?

As we have seen, mental conditions and lifestyle diseases are intricately connected. However, in order to prevent both, the important first step is to maintain a healthy lifestyle. Of all the lifestyle habits that lead to disease, smoking and drinking habits are said to be the two most harmful. First of all, it is vital to look closely at these two habits and if you are dependent on either of them, it’s important to break the chain.

Moreover, moderate exercise, eating a well-balanced diet with a variety of foods, being in touch with nature, and building good human relationships are all things that are generally considered good for a sustainably healthy lifestyle. These positive habits seem to be effective against both lifestyle-related diseases and mental disorders. It’s easy to think, “I don’t know if it really works,” “It’s a hassle,” or “I don’t have time for that in my daily life,” but it’s important to try including these activities in our lives.

We can easily get stuck in a vicious cycle when one disease triggers another. For starters, try going on a short walk, try cutting back on drinking, or really anything that’s doable within your means. It’s never too late to start living a healthy lifestyle. The moment we acknowledge is the moment to start living a healthy lifestyle!

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Reference:
Nukariya, K. (2014). Lifestyle-related Disease and Mental Health. Japanese journal of occupational medicine and traumatology, 62, 316─321.

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Nutrition for the Soul

The food we eat provides us with the nutrients we need for our daily activities. But did you know that our heart needs these nutritions as much as our bodies? There are a number of nutrients that are very helpful for the prevention and treatment of mental disorders. Various studies have proven that diet has a strong impact on physical health as well as our mental health.

The Hidden Benefits of a Traditional Diet

In Japan, a traditional meal is typically governed by the “one soup and three side dishes” rule. This means that the meal would consist of one staple food (usually rice), one soup dish (usually miso-soup), and three other small portioned side dishes that may include grilled fish, pickled vegetables, tofu, eggs, or fermented beans (known in Japanese as natto). People who are not familiar with the culture may think that this is an awful lot of separate small dishes for one meal, but the “one soup and three side dishes” rule allows the Japanese to maintain a delicious and well-balanced diet.

Another traditionally healthy food option is the Mediterranian diet from Italy, Spain, and Greece. It is characterized by recipes that are rich in beans and tomatoes. Experiments were done to see how additional mixed nuts and olive oil in these Mediterranean diets influence the body and mind. Researchers conducted this experiment across various regions of Europe. Type II diabetics that added mixed nuts to the traditional diet had a 41% lower risk of developing depression. Individuals who have depression tend to experience mild inflammation and a disturbance of metabolism. Vegetables, legumes, fish, and red wine, which are all abundant in the Mediterranean diet, serves as one form of protection through their antioxidant properties.

Berries Help Prevent Depression

Berries, a food option served in Norwegian and Finnish cuisine, offer healthy benefits despite being such small fruits. Berries such as raspberries, blueberries, and lingonberries are packed with polyphenols, which are rich in antioxidants. These antioxidants firmly lower inflammatory markers that increase when depressed. These sweet and pleasantly sour fruits not only taste great but also support a healthy mind!

If there is room for improvement in your current diet, adopting a few of the above-mentioned diets can assist your mental well-being.

The Effects of Chewing

As mentioned earlier in the discussion of nutrients, the state of our body is deeply connected to the health of our minds. The act of “chewing” that accompanies eating also has a very positive effect. A lot of research has been done on the relationship between chewing and brain hormone secretion. When a person feels psychological stress, the brain produces an excess of dopamine, which causes anxiety, fear, and other unpleasant symptoms. Chewing thoroughly during a meal dramatically increases blood flow to parts of the brain, releasing a hormone called CCK-8. This hormone reduces the effects of dopamine and reduces the feelings of fear and restlessness. This hormone also has a memory-enhancing effect.

If you want to reap the mental benefits of chewing without increasing your calorie intake, gum is the way to go. It’s gentle on your teeth and can help you fight drowsiness. It’s a great item to carry when you feel anxious or sleepy during the day.

Happy Eating with Healthy Food Options !

Eating is an essential part of our lives, and cooking has been studied since ancient times to make food more enjoyable. This article has talked about the benefits of food from a scientific perspective, but at the end of the day, there is nothing greater than the pleasure of eating delicious foods. Cooking is a well-established hobby that can be practiced every day. We can really get into the details of quality ingredients to the seasoning preferred or figuring the best methods to prepare a dish. With fewer means of entertainment during this pandemic, cooking is a great hobby choice to begin.

This article mentioned how diet can be beneficial to our minds in various ways. We can all aim for a healthier diet to make our lives a little more colorful while we keep indoors.

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If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference:
Funakoshi, M. (1996) Mastication and Mental Health. Journal of Japanese Society for Mastication Science and Health Promotion, 6(1), 35-38. doi: 10.14858/soshaku1991.6.35

Matsuoka, Y., & Hamazaki, K. (2016) Considering Mental Health from the Viewpoint of Diet: The Role and Possibilities of Nutritional Psychiatry. The Japanese Society of Psychiatry and Neurology, 118(12), 880-894.

Yasuhiro, N., Kishio, S., & Funakoshi, M. (1993). Effect of gum chewing on arousal in a self-reported psychologicall test. Journal of Japanese Society for Mastication Science and Health Promotion, 3(1), 23-26. doi: 10.14858/soshaku1991.3.23

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