9 surprising ways to boost your mental health: insights from researchers in 2024.
The Oxford Word of the Year for 2024 is "brain rot," reflecting growing concerns about the decline in cognitive abilities linked to excessive media use. While this term may sound alarming, researchers suggest promising methods for enhancing brain health and reducing stress, writes WFYI.org.
Writing by Hand
1 In an era dominated by computers, handwriting offers unexpected cognitive benefits. Studies indicate that writing by hand helps children recognize letters and aids adults in grasping complex concepts.
The coordination between motor and visual systems enhances brain function. Even artists note that handwriting sparks creativity, making it a simple yet effective method for improving focus and learning.
The Gut-Brain Connection
New research reveals a close link between gut health and resilience to stress. Individuals with diverse microbiomes and strong gut barriers are better equipped to handle life's challenges.
Since the gut produces a significant portion of serotonin and dopamine, maintaining its health is crucial. While fermented foods like yogurt and kimchi are beneficial, experts emphasize the need for personalized strategies due to the gut's complexity.
The Impact of Late-Night Work
2 Research highlights the risks associated with night shifts or irregular schedules, particularly for underserved populations.
Working late over time leads to depression and deteriorating physical health. Experts stress the importance of systemic changes that promote a better work-life balance and overall well-being.
Lifestyle Changes Reduce Dementia Risk
Minor lifestyle adjustments, such as improving sleep, eating healthily, engaging in regular physical activity, and maintaining an active social life, can lower the risk of developing dementia by 40%, according to recent studies.
Even those with genetic risk factors benefit from these changes.
Internal Family Systems Therapy
Internal Family Systems (IFS) is a new therapeutic approach that focuses on understanding the different "parts" of the self, such as the inner critic or protector.
Early research suggests it may help manage stress, PTSD, and depression. While studies continue, many patients find this method transformative for addressing mental health issues.
Strength Training
3 Regular strength training boosts mood, alleviates symptoms of depression and anxiety, and enhances physical health. Minimal efforts, such as using resistance bands or body-weight exercises, can yield significant benefits.
This accessible form of exercise is particularly appealing to those looking to improve their mental and physical resilience.
Ultra-Processed Foods and Mental Health Risks
4 The diet significantly influences mental health. Consumption of ultra-processed foods, made entirely from substances extracted from other foods or synthesized in laboratories, is linked to an increased risk of depression.
Common examples include fast food, sugary drinks, cereals, cookies, and other snacks. They often contain high levels of salt, sugar, fats, and calories while being low in fiber and micronutrients like vitamins.
Experts recommend focusing on whole foods and avoiding products with unfamiliar ingredients to support both mental and physical health.
The Role of Sleep
5 The brain contains around 170 billion cells, and while performing their regular tasks, they produce waste—lots of it. Deep sleep allows the brain to clear out this waste, protecting against conditions such as Alzheimer's disease, depression, and migraines.
According to research, during sleep, synchronized neuronal activity helps eliminate toxins, highlighting the critical role of rest in maintaining brain health.
The Ketogenic Diet and Mental Disorders
The ketogenic diet, high in fats and low in carbohydrates, shows potential in treating mental disorders such as bipolar disorder and schizophrenia.
While initial results are promising, experts note that the strict requirements may limit its long-term appeal.
By implementing these strategies, individuals can take significant steps toward maintaining brain health. These findings underscore the importance of simple yet effective lifestyle adjustments for a healthier and more balanced life.
This article is based on recent scientific and medical research and does not contradict them. The text is for informational purposes only and does not contain medical advice. For a diagnosis, please consult a physician.