Maintaining good mental health can be a real challenge. While professional support is available for those struggling with anxiety and related conditions, there can often be a lengthy wait between seeking help and actually speaking to someone. It comes as no surprise, therefore, that many people are searching for straightforward measures they can take themselves.
Fortunately, GP and television health expert Dr Amir Khan has set out five simple steps you can follow to improve your mental wellbeing and ease anxiety. In a recent TikTok video, Dr Khan, who regularly features on ITV’s Lorraine and Good Morning Britain, outlined five practical actions you can adopt if you are finding your mental health difficult to manage.
“Having some anxiety is normal, but when it starts impacting your quality of life, it’s time to get help,” he said. “Talk to someone. There are online resources, healthcare professionals, talking therapy, and medication if you need it. As well as that, there are things that we can all do to improve our mental health.”
To begin with, he recommended exercise and physical activity. A wealth of studies have shown that keeping active can provide wide-ranging benefits for mental wellbeing, reports the Mirror. “Getting your heart rate up changes the brain chemistry in our heads and creates more space for anti-anxiety chemicals like serotonin and endocannabinoids,” Dr Khan explained.
Serotonin is frequently described as the “feel-good” chemical. It carries messages from the brain throughout the body, and serves a crucial role in mood regulation, along with other functions including sleep and digestion. Endocannabinoids fulfil a similar purpose.
Similarly, there is considerable evidence underlining the harmful impact of alcohol and smoking on mental wellbeing. Dr Khan stated: “Heavy consumption of alcohol can interfere with the chemicals that improve mood, and chemicals in cigarette smoke can affect pathways in the brain linked to anxiety and panic disorder.”
We’re all familiar with how much better we feel after a proper night’s rest – and Dr Khan noted there is solid evidence showing just how beneficial it genuinely is. “Prioritise getting a good night’s sleep,” he advised. “That’s seven hours or more. That’s been repeatedly shown to help reduce anxiety levels.”
In the same way, what we consume can also influence our mental health. Studies have revealed that amino acids present in protein are used by the brain to manufacture chemicals such as dopamine, while caffeine and foods that elevate blood sugar levels can adversely affect your mood.
Dr Khan explained: “Chemicals and additives in ultra-processed foods can cause mood changes in some people. So drink lots of water, eat lots of fruit and vegetables, lean proteins, and complex carbohydrates.”
Offering his final recommendation, Dr Khan said: “Deep breathing, meditation, and getting out in nature have all been shown to improve anxiety levels.” To conclude, Dr Khan urged anybody with worries about their mental health to seek guidance from a qualified healthcare professional.
This story originally appeared on Express.co.uk
