Mental health is important at every stage of life. Dr. Brock Chisholm stated that “without mental health there can be no true physical health” (K. Kolappa, et al., 2013).

As with physical health, there are things that can be done to improve mental health like, healthy eating, physical activity, and sufficient sleep. And from a spiritual perspective, spending time in prayer (A. Stanton 2021).

A study was done in Australia and New Zealand using a randomized controlled trial design to ascertain the possible therapeutic impact of dietary changes on existing mental illness. The aim was to investigate the efficacy of a dietary improvement program for the treatment of major depressive episodes. The results indicated that dietary improvement may provide an efficacious and accessible treatment strategy for the management of this highly prevalent mental disorder (F. Jacka, et al., 2017).

Focus on eating plenty of fruits (especially berries) along with foods rich in omega-3 fatty acids, dark green leafy vegetables, nuts, seeds and legumes, such as beans and lentils. In addition, stick to a low-fat, plant-based, whole-food diet. This will improve your mood and decrease anxiety and stress. It is also important to limit or eliminate caffeinated beverages such as soft drinks or coffee and also alcohol. A high-fat or high-sugar diet is bad for gut health and, therefore, your brain (E. Selhub 2022).

WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week for all adults, and an average of 60 minutes per day for children and adolescents. And younger children 1 – 4 years of age 180 minutes per week. The brain releases endorphins (happy hormones) when we exercise. Some of the benefits of exercise are improved confidence, self-discipline, sleep and reduced anxiety, stress and depression.

Seven to eight hours of sleep is recommended for adults and more for children. Some of the health benefits of sleep are improved memory, and reduced stress and depression.

Researchers suggest that sleep deprivation makes us more irritable, and we react negatively to minor annoyances and interruptions.

Anxiety, depression, and other mental health issues can be lessened by spending time outside, engaging in activities like, gardening, swimming, and outdoor exercise. Studies have shown that being outdoors lowered levels of cortisol, a hormone that’s a marker for stress. The attention-improving effect of nature is so strong it has been studied as a method of treating children with Attention-Deficit Hyperactivity Disorder (ADHD) and asthma (C. Ashour 2021). 

It has only been in recent years that scientists have begun to consider the tangible effect that prayer might have, especially as it relates to mental health. One large population study, led by Harvard Professor Tyler VanderWeele, found that young adults who prayed daily tended to have fewer depressive symptoms, and higher levels of life satisfaction, self-esteem, and positive affect, in comparison to those who never prayed. Another study that examined the perspectives of over 2,000 adults with mental illness in California, found that over 80 percent agreed or strongly agreed that spirituality was important to their mental health (R. Whitley, 2019).

One research study found that praying is connected to lower levels of depression. The most positive results were found in those who had associations with the church or strong religious beliefs. For those who didn’t have any type of faith or who used prayer as a desperate plea, there was no evidence that suggested praying helped alleviate their depression.

In a Baylor University study, researchers found that individuals who prayed to a loving God were much less likely to experience worry, anxiety, fear and obsessive-compulsive disorder.

It is important to note that mental illnesses, such as depression, are not always cured by practicing eating well, physical activity and having a healthy relationship with God. While mental illness can be caused by external pressures like trauma and stress, substance abuse, and environmental factors, it can also be caused by biological factors, such as genes, brain chemistry, or hormonal changes. When healthy habits are not enough to squash one’s dark thoughts, the next step is often medical treatment. Therapy, antidepressants, or both may be prescribed to treat mental illness (A. Stanton 2021).

Philippians 4:6-7 says, “Be careful for nothing; but in everything by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus” (KJV).

--This article was written by Mrs. Nathelyn LaCroix, Health Ministries Director, South Bahamas Conference of Seventh-day Adventists.