Our mental health is crucial for our well-being, relationships, performance, and overall quality of life. According to figures from the Trimbos Institute, a Dutch knowledge institute for mental health care, about 43% of Dutch adults have experienced mental health issues at some point (Trimbos Institute, Ten Have, 2023).

How can you improve your mental health? From a holistic perspective on health, several factors influence your mental health that you can control.

Healthy Diet and Supplements
One of these factors is diet. Scientific research has shown that a healthy diet, consisting of sufficient seafood, olive oil, vegetables, fruits, nuts, proteins, and whole grains, has a protective effect against the development of mental health issues such as depression (Kris-Etherton, 2021). Additionally, foods from the sea, such as fatty fish, can help reduce anxiety symptoms.

A healthy diet is rich in sufficient nutrients, vitamins, and minerals, such as essential fatty acids, vitamin B12, magnesium, zinc, B vitamins, vitamin C, and E. Research has shown that suboptimal intake of these nutrients leads to an increased risk of mental health issues, such as depression and anxiety. Therefore, it's crucial to pay attention to the intake of these nutrients, especially when experiencing such symptoms. Laboratory tests can check if you're getting enough of these nutrients. Additionally, certain populations, such as vegetarians and vegans, are more vulnerable to nutrient deficiencies.

Regular Physical Activity
Besides diet, scientific research shows that - although physical activity can be a stress factor for the body itself - exercise reduces the negative effects of other stressors (Deslandes, 2009; Heissel, 2023), such as work-related stress. Specifically, a positive effect has been shown for regular low-intensity exercise on depressive symptoms (Heissel, 2023). Examples of low-intensity exercise include walking, cycling, and swimming.

Sufficient Sleep
Furthermore, sleep has a direct impact on the level of stress we experience and our mood (Lee, 2017). Research indicates that the worse and shorter we sleep, the more we suffer from stress and negative thoughts. Poor sleep over a long period can also lead to anxiety symptoms.

The amount of sleep you need varies from person to person. According to research conducted by the National Sleep Foundation, most adults need 7 to 9 hours of sleep per night (Hirshkowitz, 2015).

Stress Management Techniques
Stress management techniques are methods that can reduce the negative effects of stress on the body (Jerath, 2015), such as experiencing negative feelings and (ruminative) thoughts.

The constant 'on' mode of the autonomic nervous system is also a form of stress for the body. This happens when we are constantly in a 'doing mode.' It's important for the body to switch to the 'rest' mode of the autonomic nervous system. Examples of stress management techniques that also help relax the nervous system include breathing exercises and various forms of meditation (Jerath, 2015).

Social Connection
Social contacts can have a protective effect on your mental health (Abrams, 2022). One of the reasons is the support social contacts can offer when you are confronted with stress or (mental) challenges.

Setting Boundaries
Setting boundaries helps to safeguard your (mental) energy (Maresca, 2022). To set boundaries, you first need to feel them. Additionally, the way you communicate your boundaries is important.

Emotional Intelligence and Self-Compassion
According to Brianna Wiest, an author on mindfulness and emotional intelligence, emotional intelligence involves observing your emotions, feelings, and thoughts (Wiest, 2018; 2020). Being aware of your emotions, feelings, and thoughts helps you get to know yourself better. This can help you better manage stress, anxiety symptoms, and (mental) challenges.

Improving your mental health is a process that takes time and requires dedication and self-compassion. Be patient and, above all, be kind to yourself!

Sources: 

1. Kris-Etherton, P.M., Petersen, K.S., Hibbeln, J.R. et al. (2021). Nutrition and behavioral health disorders: depression and anxiety. Oxford University Press.
2. Deslandes, A., Moraes, H., Ferreira, C., et al. (2009). Exercise and Mental Health: Many Reasons to Move. Neuropsychobiology.
3. Heissel, A., Heinen, D., Brokmeier L.L., et al. (2023). Exercise as a medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. Br J Sports Med.
4. Lee, S., Crain, T.L., Mchale, S.M., et al. (2017). Daily Antecedents and Consequences of Nightly Sleep. J Sleep Res. 
5. Jerath r., Crawford M.W., Barnes V.A., et al. (2015). Self-regulation of breathing as a primary treatment for anxiety. Appl Psychophysiol Biofeedback.
6. Hirshkowitz M., Whiton K., Albert S.M., et al. (2015). National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health.
7. Abrams M.P., Wharton T., Cubillos-Novella A., et al. (2022). Fractured families and social networks: Identifying risk and resilience factors for supporting positive mental health in Venezuelan immigrant groups. Fam Syst Health.
8. Maresca G., Corallo F., Catanese G., et al. (2022). Coping Strategies of Healthcare Professionals with Burnout Syndrome: A Systematic Review. Medicina (Kaunas).
9. ‘101 Essays That Will Change The Way You Think’ and \The Mountain is You’ by Brianna Wiest 
10. Wiest, B. 2018. 101 Essays That Will Change The Way You Think. 
11. Wiest, B. 2020. The Mountain Is You: Transforming Self-Sabotage Into Self-Mastery.
12. Trimbos-instituut. Ten Have e.a. 2023. Prevalence and trends of common mental disorders (NEMESIS). World Psychiatry.