The physical side of mental health: 5 habits for better mood

The mind-body connection

Mental health isn’t just in your head—it’s in your daily habits. For decades, mental health has been treated separately from physical health. But cutting-edge research reveals deep connections between depression, metabolic function, chronic inflammation, gut health, and behavioral health. This shift in understanding means improving mental health isn’t just about counseling with mental health professionals or antidepressants—it’s also about what you eat, how you move, how well you sleep, and how much stress you have in your life.

To equip you with the tools to improve mental health, we’ll explore the science behind the mind-body connection and provide practical, evidence-based strategies to strengthen both mental and physical well-being.

Long-term health impact

Mental health isn’t just about how you feel today—it shapes long-term brain health, cognitive resilience, and disease prevention. Research shows:

• People who develop dementia experience depression and anxiety symptoms more frequently, decades before diagnosis.
• Chronic stress increases the risk of Alzheimer’s disease by 2.45 times.
• Depression raises Alzheimer’s risk by 2.32 times, and having both stress and depression almost doubles that risk.
• People with high anxiety have a 48% increased risk of dementia, even without depression.

This growing research reveals just how important it is to address mental health early—because the steps you take today impact your mental and cognitive future. 

Physical health, mental impact

Your brain doesn’t operate in isolation. It’s deeply influenced by metabolic health, inflammation, and lifestyle habits. Studies show that:

• Metabolic dysfunction and insulin resistance increase the risk of depression. Blood sugar instability disrupts brain function, affecting mood and mental clarity.
• Chronic inflammation is a driver of mood disorders. Elevated inflammatory markers, such as high-sensitivity C-reactive protein (hs-CRP), are linked to higher rates of depression and anxiety.
• Gut health plays a direct role in mental health and brain function. The gut produces neurotransmitters like serotonin and dopamine, which regulate mood. Disruptions in the gut microbiome is linked to increased symptoms of chronic depression.
• Nutrient deficiencies affect brain chemistry. Vitamin D, B vitamins, magnesium, and omega-3 fatty acids are essential for neurotransmitter production and brain health.

5 ways lifestyle shapes mood

Your mental health is built on everyday actions. Small, intentional choices shape how you think, feel, and function. Whether it's movement, nutrition, social connections, or time in nature, these elements have a profound effect on your emotional well-being. 

Strengthening your lifestyle to support mental health doesn’t require an extreme overhaul—just consistent, mindful adjustments to support both brain and body. When you strategically tweak your lifestyle choices, you can reduce the risk of seasonal affective disorder (SAD), depression, and other mood disorders. Here’s how:

1. Social connection: The most overlooked mental health booster

Humans are wired for connection. Isolation isn’t just lonely—it’s harmful to health. Social bonds provide emotional security, help regulate stress, and even impact brain function. A strong support system can:

• Lower stress levels which in turn decreases the production of cortisol, the body’s primary stress hormone.
• Improve emotional resilience, and mental clarity, making it easier to navigate challenges and setbacks.
• Strengthen the immune system, reducing inflammation that contributes to chronic depression.
• Lower the risk of depression by 47%. 

Even small social interactions—like a phone call with a friend or a quick chat with a neighbor—can boost your mood and help maintain a healthy lifestyle, both mentally and physically.

2. Nature exposure: The mental health benefits of the outdoors

Spending time in nature, often referred to as “green therapy” or “ecotherapy,” isn’t just relaxing—it’s healing. Spending time outdoors lowers stress, improves concentration, and combats seasonal affective disorder (SAD). Studies show that:

• Time in green spaces can lower blood pressure and cortisol levels, which can reduce feelings of anxiety.
• Sunlight exposure is essential for vitamin D production, which supports stable mood, and may reduce depression and anxiety symptoms.
• Natural environments provide sensory stimulation that enhances creativity and cognitive function.

Even if you can’t escape to a forest, simple habits like sitting by a window, taking a short walk, or putting your hands in the soil can offer psychological benefits. Research has found:

• Even short daily outdoor walks can improve mental clarity and reduce stress.
• Activities such as gardening, or even viewing nature scenes can improve mood and cognitive function.

Incorporating nature into daily life—whether it’s short walks in a park or simply sitting outside—can have profound effects on mental resilience and overall well-being.

3. Sleep: The foundation of emotional stability

Poor sleep isn’t just about feeling tired—it directly affects mental health, stress regulation, and cognitive function. Sleep deprivation increases stress, weakens memory, and disrupts neurotransmitter balance. To improve sleep:

• Stick to a consistent bedtime routine—your body thrives on regularity.
• Reduce blue light exposure before bed, as screens interfere with melatonin production.

Don’t treat rest like a luxury—it’s a necessity. How does a healthy lifestyle affect mental health? It ensures your brain gets the downtime it needs to process emotions, repair itself, and function optimally the next day.

The consequences of poor sleep are serious, from impaired emotional stability to altered cognition. Research shows:

• Short sleep duration is a predictor of depression.
• Chronic sleep deprivation disrupts serotonin receptors, potentially impacting memory.

Prioritizing high-quality sleep improves mental resilience, focus, and overall health.

4. Nutrition: How food impacts mood

Your brain is fueled by what you eat. If you want to invest in a healthy lifestyle and mental clarity, prioritize whole, nutrient-dense foods over processed, sugar-laden alternatives. Here’s why:

• High-sugar, ultra-processed foods disrupt the gut microbiome, leading to higher odds of mood disorders and increasing seasonal affective disorder (a type of depression).
• Probiotics and fiber-rich foods support gut health, which in turn affects mental clarity and emotional resilience.

What you eat influences how you think. A healthy lifestyle starts with nourishing foods that provide the right balance of vitamins, minerals, and essential fatty acids. Studies confirm:

• The Mediterranean diet is linked to a 33% lower risk of depression.
• Omega-3 fatty acids, found in fatty fish and nuts, support neurotransmitter function, cognitive performance, and mood.
• Magnesium, B vitamins, and antioxidants are essential for brain health and emotional regulation—helping the body combat stress.

5. Exercise: A natural antidepressant

If there were a pill that could instantly improve mood, energy levels, and cognitive function, everyone would take it. Regular exercise is that pill. The physical and mental benefits of exercise include:

• A natural release of endorphins, which reduce stress and promote feelings of well-being.
• Increased brain-derived neurotrophic factor (BDNF), a protein that supports brain plasticity and reduces depression and anxiety.
• A boost in dopamine and serotonin levels, neurotransmitters that influence happiness and emotional balance.

Even short bursts of movement—like stretching, brisk walking, or light strength training—can positively impact mental health. If you’re wondering, “what are the mental benefits of exercise?” the answer is simple: better focus, improved mood, and reduced symptoms of chronic depression and seasonal affective disorder (SAD).

Regular physical activity is one of the most effective lifestyle interventions for mental health. Studies show that:

• Even small amounts of exercise can reduce depression risk by 18%. 
• Sedentary behavior (600+ minutes/day) increases depression risk by 39.8%.
• Aerobic exercise and strength training reduces symptoms of depression and anxiety.
• Mind-body activities like yoga and tai chi help regulate stress responses.
• Exercise improves cognitive function, sleep quality, and emotional regulation.

How to make meaningful change

Shifting to a lifestyle that supports mental health doesn’t require drastic changes—small, consistent steps can yield powerful results. Pace yourself—implement a few of these habits and begin stacking them over time. Here’s how:

Prioritize social interaction - Invest in meaningful relationships and build community. Make dinner plans with a friend and don’t cancel them. Join a community book club. Volunteer with a local organization. Put yourself out there.

Spend time in nature - It’s not a reward, it’s a necessity. Even brief exposure to sunlight improves mood and focus. Take that mid-day walk you’ve been putting off. Schedule a daily reminder to view the sunset. 

Incorporate movement daily - All movement counts. Even light activity has side effects of improved mental and physical resilience. Start with a short walk, add stretching to the end of your day, or add another workout class to your week—just keep moving.

Improve sleep hygiene - Easier said than done? Start small. Create a bedtime routine that supports deep, restorative sleep. Drink herbal tea or light a candle as you unwind. Charge your phone away from your bed so you’re less likely to scroll before sleep. Go to bed in a clutter-free room. 

Diala in your nutrition - Choose whole, nutrient-dense foods to fuel brain function. It doesn’t mean you have to spend hours in the kitchen—but it does mean you have to be strategic about how you grocery shop, prepare healthy snacks, and be thoughtful about what you put on your plate. 

Engage in mindfulness practices - Science says meditation, breathwork, yoga, and journaling help regulate stress, sharpen perspective, and build emotional resilience. You don’t need all four—start with one. No pressure—this is about lowering stress, after all.

By focusing on these essential habits, you can take control of your mental and physical health.

Takeaway

The habits you cultivate for your mental and physical health influence your emotional strength, overall well-being, and brain health over time. How does a healthy lifestyle improve mental health? It promotes a better balance of neurotransmitters, lowers inflammation, and supports emotional steadiness. Every decision, from implementing self-care ideas to prioritizing mental health resources, contributes to this process and improves quality of life. By consciously altering your lifestyle, you are investing in a more resilient and healthier future for both your mind and body.

To get an action plan for your best health, start with 100+ advanced lab tests through Function. Get personalized insights on nutrition, supplementation, and lifestyle practices like exercise and stress management that are vital for good mental and physical health.