A big part of this influence comes from what we inherit from our genes, which we don’t have much control over. However, diet and exercise also play an important role in maintaining a healthy body and healthy mind – and those are things that we do have the power to change.

Here are some of the latest findings on the importance of diet and exercise in mental health, as well as some suggestions on how to improve these aspects of our lives.

What you eat affects your brain.

Your brain needs nutrients and a healthy diet in order for it function at its best.

High-powered brain foods are rich in complex carbohydrates (your brain’s primary source of energy), fiber (which improves absorption of necessary vitamins and minerals), lean protein (for building new neurotransmitters), and unsaturated fats (especially omega-3 fatty acids, which improve cognitive abilities).

You can satisfy most of these nutritional needs by following a healthy diet rich in fresh vegetables, fruit, whole grains, and high-quality meat and fish. Psychology studies have found that a healthy diet that follows these core food groups can significantly lower the risk of psychological disorders such as anxiety and depression.

In contrast, an unhealthy diet contains a lot of processed foods and saturated fats, like potato chips, fried foods, chocolate, sweets, ice cream, and other junk food. These are not only associated with physical problems like heart disease and obesity, but have also shown in recent studies to lead to long-term problems in mental health.

The scientific journal PLoS One published a longitudinal study in 2011 showing that changes in diet correlated with changes in mental health. Among 2,000 participants, those who made healthy changes to their diet experienced improved mental health, while participants who made unhealthy changes to their diet experienced a deterioration in mental health. This is one of many empirical examples of how our diets affect our brains.

Key “brain foods” to keep in mind and why.

• Fish, eggs, and grass-fed meats. Several studies have shown a strong association between seafood consumption and mental health, especially mood disorders. This is because most fish (as well as eggs and grass-fed meat) contain high levels of omega-3 fatty acids, which have been shown to lower depression and anxiety levels, as well as improve memory and cognition. Limited research also suggests that omega-3 fatty acids may be effective in preventing psychotic symptoms in those with schizophrenia. In a six-month study of those with schizophrenia, those who were treated with E-EPA supplements (a concentrate of omega-3 fatty acids) showed a significant increase in grey and white matter, while those who took a placebo had shown a loss in cerebral tissue. Foods such as fish, eggs, and grass-fed meats are widely considered to play an important role in neural growth and healthy brain functioning.
• Nuts and seeds. Many nuts and seeds are also good sources of omega-3 fatty acids, especially butternuts, walnuts, chia seed, and flax. Nuts and seeds are also a great source of protein, fiber, and vitamins – all of which your brain needs to function most effectively. If you are vegan or vegetarian, nuts and seeds are essential for maintaining a healthy body and mind, since they provide a lot of the same nutritional value that can’t be found in other non-animal food products.

• Whole grains. Whole wheat breads, grains and pasta are great sources of complex carbohydrates, fiber, and B vitamins. Your brain needs a steady supply of carbohydrates, which your body breaks down into glucose, the brain’s main source of energy. When glucose is low, psychological processes that require mental effort (like self-control and conscious decision-making) are impaired. Therefore, it’s important that you give your brain the energy it needs to function effectively throughout the day. Without the right amount of complex carbohydrates, your brain will become fatigued and inefficient – it needs energy to function! Other excellent sources of complex carbohydrates include beans, legumes, fruits, and vegetables.
• Many fruits and vegetables. Many fruits and vegetables contain loads of essential vitamins, dietary fibers, carbohydrates, and antioxidants which improve brain function. Blueberries and strawberries, for example, have shown to improve memory and cognition by cleaning out toxins in the brain that cause age-related memory loss and mental decline. Most fruits and vegetables play an important role in maintaining a healthy and balanced diet. It is therefore preferred that you eat a variety of different fruits and vegetables throughout your day, rather than just increasing the quantity of any one specific fruit.
• Water. Up to 70% of our brains are water. Drinking water is therefore essential for keeping our bodies and brains hydrated. When we don’t get enough water each day, this can lead to long-term declines in brain functioning, including stress and fatigue. Water is key for delivering nutrients to our brains, keeping them healthy, as well as eliminating toxins.
• Coffee or tea. Studies show that a moderate amount of caffeine can be beneficial toward brain health. For example, one study found that coffee can slow down dementia and Alzheimer’s disease, as well as improve cognitive functioning and alertness. Similar effects have been found in green tea, which also includes powerful antioxidants that help clean out the brain. Some research has also suggested that caffeine can mimic some of the effects of antidepressants.

There’s no conclusive research on what exactly the “best diet” is for mental health. In all likelihood, there is probably no such thing, as it probably depends on many factors including each individual’s biochemistry and the combination of foods they consume as a whole.

That being said, I think we all have an intuitive sense of what makes “healthy” foods and what makes “unhealthy” foods. The truth is most of us probably don’t need to read a book on nutrition to begin making more health-conscious choices. When we choose to have that piece of cake while watching our favorite TV show, instead of the bowl of salad, we know deep-down that we are choosing the less healthy option.

So while some of these health suggestions may seem like commonsense, please remember that the bigger point here is that what we choose to eat matters to our brains and mental health. Therefore, maintaining a healthy diet plays a significant role in also keeping our brains working properly.

Please talk with your doctor and do more research before making any dramatic changes to your diet.

Exercise improves mental health and cognitive ability.

Over the past decade, research has shown that exercise is just as important to our mental health as maintaining a balanced diet. In a 2011 issue of the Journal of Applied Physiology, researchers did a meta-analysis of over 100 studies looking into the effects of aerobic exercise and strength training on mental health and cognitive ability.

One finding was that exercise during childhood led to a faster rate of cognitive development. Children who were physically inactive tended to perform worse on academic exams and neuropsychological tests, while children who exercised showed improvements in memory, attention, and decision-making.

This was also found to be true in younger and older adults. According to researchers, there is solid evidence that exercise can benefit a variety of executive functions, including multi-tasking, planning, and self-control. Neuroscientists have also done fMRI scans in humans and rats showing that exercise can lead to increases in brain volume, specifically in areas of the brain associated with cognition and memory.

Exercise has also proven to be an effective treatment for several mental disorders. One study published in a 2011 issue of the Journal of Clinical Psychiatry found that exercise can substitute as a second medication for those with depression. Often depressed patients begin to feel better when they receive their first medication, but they don’t feel completely well. In the past, psychiatrists have prescribed a second medication, but now research shows that prescribing exercise instead can be just as, if not more effective.

One of the reasons exercise may help alleviate depression is because it releases neurotransmitters like endorphins, serotonin, and anandamide, which are known to elevate mood and feelings of pleasure. This experience is sometimes referred to as “runner’s high,” and these biochemical levels are known to stay elevated in the body for up to several weeks at a time, contributing to improvements in happiness and increased self-esteem.

Exercise has also been known to increase neural growth and neuroplasticity, which helps protect against neurodegenerative diseases such as dementia and other age-related declines in mental health and cognitive ability.

Minimize alcohol, cigarettes, and drug use.

The other aspect of our physical and mental health are dangerous habits that include excessive alcohol, cigarettes, and drug use. In many ways, substance abuse is a mental illness all on its own. It’s also true, however, that many people who engage in substance abuse can develop other brain abnormalities and mental illnesses later in life, such as alcohol-induced brain damage.

Of course, some drugs can be taken in moderation and not have any adverse effects on your physical or mental health. Every now and then a study comes out showing how the occasional glass of wine or marijuana joint can actually improve certain aspects of our physical and mental health. But even so, it’s important to keep moderation in mind at all times.

There are also some drugs that are probably best avoided altogether. Hard drugs like heroin and cocaine often serve very little long-term benefit physically or mentally (if at all), and the costs just far outweigh the gains.

Make a conscious choice to be smarter about drugs. I can’t realistically tell everyone to avoid alcohol or smoking altogether, but I think it’s wise to do these things with some caution and mindfulness. Because like all things that you consume into your body, it’s going to affect your brain and mental health in some way.

Try one small habit change – just for this week.

I’ve now covered 3 different aspects of your physical and mental health that you could begin improving on today if you really wanted to.

Of course, I understand that making these changes can seem daunting at first. There’s a lot to chew on in this article, and you certainly can’t transform yourself overnight.

By taking small steps, however, you can begin to make changes for the long-term.

If you want to start making changes in your health today, I recommend checking out Try One Small Habit Change – Just for This Week. This article challenges you to a one week experiment on changing one habit. For example, practice substituting soda with water for one week.

By making steady, gradual changes over time, we can instill habits that greatly improve our physical and mental health in the long-term.

Intrusive thoughts are involuntary and unpleasant thoughts, images, or ideas that pop into our mind.

They are a common symptom in those with anxiety, depression, OCD, and PTSD; however, the truth is most people experience intrusive thoughts from time to time.

Common intrusive thoughts are usually associated with aggression, impulsive urges, and sexual fantasies. And although intrusive thoughts are rarely acted upon, they are often considered “inappropriate” by the person thinking the thoughts.

As a result, many intrusive thoughts can lead to strong feelings of guilt and shame, even when the person never physically did anything wrong. Fortunately, there are ways we can accept these thoughts without letting them have too much influence on our mental health.

Some intrusive thoughts you may have are:

• Thoughts or impulses to harm or kill ourselves.
• Thoughts or impulses to harm or kill a person, small child, or animal.
• Thoughts or impulses to shout out or verbally abuse someone by saying something rude, inappropriate, nasty, or violent.
• Thoughts or impulses to do something very risky or dangerous.
• Thoughts or impulses regarding inappropriate sexual behavior.
• Thoughts or impulses to do something we find morally wrong.

There are many different examples of intrusive thoughts, but these are some of the thoughts most commonly associated with the term. For the remainder of this post, I’m going to share 3 steps we can follow to let go of these types of thoughts and limit the power they have over us.

The first step toward letting go of our thoughts is by accepting them. It is pointless and unhealthy to pretend that we don’t have intrusive or negative thoughts every now and then. And by trying to run away from these thoughts we are only deluding ourselves.

In fact, we invest more energy in these thoughts when we try to avoid and suppress them, rather than just acknowledging that they are there. And by running away from intrusive thoughts, we actually give them more power over our well-being.

The purpose of thinking is for our minds to produce new and better ways to respond to our environment. Some of this thinking is conscious, but a lot of it is unconscious. Our brains are constantly working “behind the scenes” to think of new and better ways to behave.

Sometimes, as a byproduct of this creativity, our brains think of some really bizarre and inappropriate ideas – intrusive thoughts. Thoughts that surprise us and make us ask ourselves, “Did I really just think that?” because they seem so out-of-character.

The answer is, “Yes, you really did just think that, and that’s okay.” Intrusive thoughts can often be a side effect of a healthy mind. And just because you have intrusive thoughts from time to time doesn’t mean you have lost your sanity. It means your brain is being active and creative – although maybe sometimes a little too creative.

Remember, just because you accept the thought doesn’t mean you need to act on it.

As explained above, intrusive thoughts are a natural occurrence. Therefore we shouldn’t be too hard on ourselves for thinking bizarre and spontaneous things once and awhile.

It’s common for intrusive thoughts to be followed by feelings of guilt and shame, but try to understand that there is nothing to feel guilty over. After you accept your thoughts, try to watch them in a non-judgmental awareness. Don’t necessarily react to them or judge them as “good” or “bad.” Just sit back and passively watch them as if you were watching a movie.

If you watch your thoughts long enough in a non-judgmental state of awareness, you’ll notice that they eventually “ride themselves out” without much effort.

This is because our thoughts are always changing. Our mind is always going in new directions. So if we can be patient and wait long enough, intrusive thoughts will often go away all on their own.

In mindfulness-based cognitive therapy, there is a technique known as urge surfing that operates on this same principle. The main idea is that our thoughts and emotions are impermanent – they are in a constant state of flux. Therefore, even negative thoughts and emotions will eventually subside when we allow them too.

Through urge surfing we can remain non-reactive to our intrusive thoughts until they eventually become less intense and disappear. It’s analogous toward “riding out” a wave in the ocean. If we can remain balanced within the ebbs and flows, we can more easily navigate safely through the waves. In the same way, if we can remain patient and calm in the midst of intrusive thoughts, we can better overcome them.

It’s not always easy to disengage from intrusive thoughts, but with practice we can learn how to more easily let go of them. Once we learn how to do this, it doesn’t mean we won’t ever have intrusive thoughts anymore, but they will at least have a lot less influence over our mental well-being.

Stay updated on new articles on psychology and self-improvement here.

It’s not that I’m against any of these things or that I’m against spending money. Instead I’ve been investing my money in different ways.

I’m not focused as much on buying new “stuff,” but buying experiences and memories – things that seem to enrich my life more than just collecting material things.

For example, instead of trying to keep up with the latest Macbook, I’d rather spend that money going to concerts with friends or hanging out at new bars and restaurants. Buying new experiences such as these often adds an extra meaning to our lives that material things fail to accomplish.

The reason buying experiences leads to more happiness than buying stuff.

Often when we buy that new pair of shoes or new car, we get a feeling called “buyer’s remorse.” This is our tendency to regret our purchases because we feel we may have made the wrong choice, or that we have spent too extravagantly, or something better will be available in the future.

However, a 2012 study published in Journal of Personality and Social Psychology shows that we aren’t as likely to get buyer’s remorse when we buy experiences.

The reason for this is that when we buy objects they are easily interchangeable with other objects. We get a brand new car, but there’s a new model out within the next 6 months. Material things tend to eventually become out-dated or broken. We get an initial boost in mood when we first buy them, but it quickly dies off.

Experiences, on the other hand, aren’t as easily interchangeable. You can’t trade your first concert experience for someone else’s first concert experience. It’s deeply personal to you – and it’s valuable to you and you alone. When we focus on buying experiences that we can never replace, we build memories and good feelings that stay with us for a lifetime.

Ways to spend money on new experiences.

There are many ways you can spend your money on new experiences:

• Going to a new bar or restaurant with friends.
• Attending a concert or sporting event.
• Planning a trip to a place you’ve never been before.
• Checking out a museum or art exhibit.
• Signing up for a new class or workshop.
• Joining a local club or community center.
• Taking up an extreme hobby like skiing or skating or paintball.
• Throwing a themed party at your house.
• Go camping or plan a mountain hike.
• Buy someone a surprise gift just to see their reaction.

When we spend our money on these types of things, we invest in building good memories. Memories that often stay with us and improve our lives in the long-term.

I’m sure you can still recall pleasant events today that happened in your life 10 or 20 years ago. The pleasure you get from these memories is often much longer lasting than the pleasure you get from solely material-based purchases, which lose their novelty far more quickly.

If you focus your spending habits on experiences vs. stuff, you’re likely to live a more happy and fulfilling life. Of course, this doesn’t mean we should never buy stuff – some material goods are necessary for a comfortable living. The key lesson is that buying things that directly lead to positive experiences often has a stronger impact on our well-being than buying stuff just because we want more.

Stay updated on new articles on psychology and self-improvement here.

References

• Carter, Travis J. & Gilovich, Thomas. (2010). The relative relativity of material and experiential purchases. Journal of Personality and Social Psychology 98. 146-159.
• Rosenzweig, Emily & Gilovich, Thomas. (2012). Buyer’s remorse or missed opportunity? Differential regrets for material and experiential purchases. Journal of Personality and Social Psychology 102. 215-223.

Why do we constantly put off things that we know we should do? What does it take to motivate ourselves to follow through on these activities?

One big part of the answer is identifying activities that we tend to procrastinate on.

When we acknowledge what it is we tend to procrastinate on the most, we better prepare ourselves to overcome that procrastination in the future. Here are some of the most common things we tend to procrastinate on. How many of these apply to you?

You may procrastinate on…

1. Going to the doctor for a check-up.

2. Calling your family and friends to see how they are doing.

3. Paying your monthly bills now so you don’t have to worry about them later.

4. Updating your resume and searching for a job.

5. Answering your e-mails.

6. Starting that hobby you always wanted to try.

7. Cutting out junk food we know is bad but continue eating anyway.

8. Leaving for work or school on time.

9. Doing your homework now so you can relax later.

10. Asking that guy/girl out on a date.

11. Cleaning up the house.

12. Donating to that charity you always wanted to.

13. Planning a vacation to a new country.

14. Finally going to the gym and working out.

15. Getting car maintenance done.

16. Reading that book your friend recommended you last year.

17. Telling someone a secret you’ve been hiding from them.

18. Going back to college.

19. Apologizing to someone after you’ve hurt them.

20. Telling someone you love them.

21. Creating something artistic and sharing it with others.

22. Waiting for that “perfect” moment to start your own business.

23. Doing laundry.

24. Cleaning the dishes.

25. Spending more time with your kids.

 




26. Starting to take small steps toward the life of your dreams.

27. Going to a concert or sporting event.

28. Learning how to speak a foreign language.

29. Taking a week off from work.

30. Running in a marathon.

31. Writing that book you always wanted to write.

32. Volunteering at a local community center.

33 Selling old stuff around the house you don’t use anymore.

34. Letting go of a mistake you made a long time ago.

35. Asking for something because you’re afraid the answer will be no.

36. Studying for an exam.

37. Getting to bed at a reasonable hour.

38. Having children.

39. Helping a friend with something they asked you to help them with.

40. Quitting smoking.

41. Getting married.

42. Shopping for groceries.

43. Putting out the garbage.

44. Buying new clothes.

45. Getting a place of your own.

46. Saving for retirement.

47. Breaking off from a relationship you know isn’t going to work.

48. Trying new recipes.

49. Getting a haircut

50. Doing something just for the fun of it.

Did I miss anything? What are some things you often find yourself procrastinating on?

Here is an experiment you can try in changing one small habit in your daily routine. The goal is to try it out successfully for one full week, then re-evaluate whether you would like to continue the habit change in the future.

Step 1: Choose one habit.

We all know the kinds of habits we want to change. They aren’t hard to think of. The problem is focusing in on one and putting in the effort to make it happen.

Concentrating all your energy on one habit is often better than trying to change too much at once. When we spread our efforts too thin, we burn out easily and nothing gets accomplished.

However, when we focus on one small but meaningful change, we are more likely to see it become a reality. Not to mention we build more momentum to make changes in the future.

If you can’t think of any small change to make, consider one of these common suggestions:

• Substitute every glass of soda with a glass of water.
• Wake up an hour early every morning.
• Sacrifice 15-30 minutes of TV each day and meditate instead.
• Read a chapter of a novel every night before bed.
• Do 10 push-ups every time you want to smoke a cigarette.
• Floss every morning.
• Write a blog/journal entry once a day.
• Make time in your schedule to jog a mile each day.
• Plan 2-4 social interactions throughout the week.

Remember to only choose one of these habits at a time. Also, try to choose something that is relevant to an area in your life that you want to improve.

Step 2: Stay committed.

Now that you have chosen your habit to practice for the week, the key is staying committed.

Because you are only making one simple change, try to be as disciplined as possible about it. If you slip up once, that’s fine, but try to not even let that happen. Remember, you are only trying to stay committed for one week, so it shouldn’t be that big of a deal.

Here are some suggestions to keep you motivated:

• Repeat an affirmation 10 times right when you wake up: “I will do X today.”
• Leave appropriate reminders around the house, such as a sticky note on your kitchen cabinet.
• Tell a couple supportive friends about your goal. Have them keep you accountable.
• Take 5 minutes and imagine yourself doing the habit. This kind of visualization can prepare you to do the action when it’s time.
• Notice the bigger picture. How can this habit benefit you in the long-term?
• Avoid excuses. It’s just one week, really.

Once the week is completed, take the time to reflect and ask yourself:

• Was this habit change worth it?
• How did it change my thoughts and emotions?
• How did it change my behavior?
• Did it improve the overall quality of my life?
• Is this a change I want to continue in the future?

If the answers to these questions are positive, then consider sustaining your new habit into the future. If not, scratch the new habit and try something different.

There are always adjustments to make in life. That doesn’t mean every new thing we try is going to be the best possible choice, but we should always consider room for improvement.

I hope this article has provided you with a simple and easy-to-use framework for trying new habits. A big part of self-improvement is experimentation and trial-and-error. This exercise encourages us to try new habits without feeling like they are set in stone.