Many people find that a sunny day lifts their mood like nothing else. Culturally, we associate sunshine with happiness and relaxation, and as it turns out, there’s science to back that up. We know that a lack of sunshine can have a negative effect on mental health. Research across different countries and climates has long suggested that there’s a seasonal pattern to depression.
Our bodies need direct sunlight exposure in order to create vitamin D (a.k.a. “the sunshine vitamin”), which plays a major role in regulating mood. Vitamin D supplementation has been shown to improve mood, and many people with depression also have low vitamin D levels, which suggests that there may be a causal link.
A lack of sunlight can affect the body’s production of serotonin, leading to lower levels that can, in turn, have an effect on your mood. Sunlight also affects your body’s ability to produce a hormone called melatonin. Research indicates that abnormalities in melatonin production play a role in depression.
So if you live with depression and don’t typically get much sunlight, it may be helpful to try and find ways to gently increase your sun exposure.
“Can Sunlight Help Depression?,” PsychCentral, psychcentral.com, Nov. 30, 2022.
Research shows that water is important for maintaining your mental health. Multiple studies point to a link between dehydration and a higher risk of anxiety. In one 2018 study of over 3,000 adults, those who drank more water had a lower risk of anxiety and depression than those who drank less water.
In a smaller 2014 study, researchers found that people who usually drink lots of water felt less calm, less content, and more tense when their water intake dropped. When the researchers increased the participants’ water intake, people in the study felt more happiness, no matter how much water they normally drank.
Researchers in a 2015 study tracked mood and total water intake among 120 healthy women. They found that lower water intake was associated with greater tension, depression, and confusion. Researchers in a 2011 study found a similar connection between increased tension and dehydration in otherwise healthy men.
It’s also possible that your water intake could influence your sleep. One study involving Chinese and US adults shows that dehydration is associated with less sleep. Research has also shown that poor sleep can lead to more anxiety during your waking hours.
“Dehydration and Anxiety: How to Keep Calm and Hydrate On,” Healthline, healthline.com, Dec. 15, 2020.
Growing evidence shows that getting quality sleep is correlated with improved brain health.
Neurologists note that getting quality sleep is beneficial for those with existing neurological disorders and can lower the risk of developing conditions such as Alzheimer’s disease, Parkinson’s disease, autism spectrum disorder, frontotemporal dementia, REM sleep disorder, epilepsy, and traumatic brain injury.
The glymphatic system, which cleans the brain of waste material, is only effective during sleep. Active during the first half of the night in slow-wave sleep, it is a major “power wash” for the brain, clearing it of all the toxins from a day of activity. This cleaning process is so powerful your brain is able to do little else during this time, and when this process is disrupted, the risks for dementia increase.
Improved sleep results in improved immunity and reduced stress levels, which in turn lower inflammation. Additionally, improved sleep could lead to healthier eating habits, which may benefit weight loss and increase motivation to exercise—all of which are good for the brain.
“Getting Enough Sleep Can ‘Clean’ Your Brain and Decrease Your Alzheimer’s Risk,” Healthline, healthline.com, Sept. 15, 2023.
A neuroscientific study suggests that getting outside has a good effect not only on our general well-being but also on our brain structure. It shows that the human brain benefits from even short stays outdoors.
The researchers regularly examined six healthy, middle-aged city dwellers for six months. In total, more than 280 scans were taken of their brains using magnetic resonance imaging (MRI). The focus of the study was on self-reported behavior during the last 24 hours and in particular on the hours that participants spent outdoors prior to imaging.
Brain scans show that the time spent outdoors by the participants was positively related to the amount of gray matter in the part of the cortex that is involved in the planning and regulation of actions as well as what is referred to as cognitive control. In addition, many psychiatric disorders are known to be associated with a reduction in gray matter in the prefrontal area of the brain.
The researchers performed statistical calculations in order to examine the influence of sunshine duration, number of hours of free time, physical activity, and fluid intake on the results. The calculations revealed that time spent outdoors had a positive effect on the brain regardless of the other influencing factors.
“Spending time outdoors has positive effect on our brains,” ScienceDaily, sciencedaily.com, July 15, 2021.
Growing research is revealing that what we eat may be a significant factor in how angry we feel. In fact, a University of California study showed that a diet high in trans-fatty acids was directly linked to increased aggression. (Trans fats are found in margarine and many fried foods.) It appears that trans fats interfere with the brain’s ability to produce and use omega-3 fatty acids—a nutrient shown by research to lower aggression.
In England, Dr. Drew Ramsey led an Oxford University study that focused on how diet would affect mood and behavior among a group of prison inmates.
Dr. Ramsey notes that “nutrient deficiency is a major cause of behavioral abnormalities. Without the proper nutrients, the body cannot produce the appropriate chemicals and hormones required for clear thinking and healthy mood, which in turn can lead to irrational and even dangerous behaviors.”
During the research study, a group of inmates received vitamin supplements while others ate typical junk food. Results showed that the inmates who took the vitamins were far less aggressive and angry than those who primarily consumed typical junk foods.
“Anger Management: How Food Affects Your Mood,” Mind Body Seven, mindbody7.com.
Regular aerobic exercise (walking, jogging, running, swimming, cycling, etc.) will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress.
The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts.
Even a simple 20-minute stroll can clear the mind and reduce stress. But some people prefer vigorous workouts that burn calories along with stress. And the same stretching exercises that help relax muscles made tense by stress will help relax your mind as well.
“Exercising to relax,” Harvard Health Publishing, health.harvard.edu, July 7, 2020.
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