With over 17 million people in the U.S. currently on Prozac, depression is the leading mental disorder in the Western world. It is growing in all age groups and is projected to increase at a rate to be the second most disabling condition in the world by 2020. Other mental disorders, such as bipolar disorder, are all psychologically painful and often require taking medication. However, medications are not the only answer for relief from these painful disorders. While there are numerous well-known benefits to exercising routinely, recent research also provides evidence for the importance of physical activity for mental health. You do not have to let your mental disorder control you, there are many things you can do to take charge of your mental health. Here are some tips to help you take charge of your mental health:

Exercise Regularly.
Studies show that regular exercise can help improve mood whether or not you have a diagnosed mental disorder. Several hundred studies have investigated the effect of exercise on depression and found that exercise can increase self-esteem, improve mood, reduce anxiety levels, increase the ability to handle stress, and improve sleep patterns. One study at Harvard found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Several studies found that strength training provides similar improvements in depression as anti-depressant medications. An Australian study found that high intensity strength training with elderly people resulted in 50-70 percent improvements in depression, which is equivalent to a good antidepressant drug effect. Currently, it is not known if this benefit from strength training is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. Regardless, strength training has been proven as an effective method in battling mental disorders.

A proper exercise program that includes strength training provides similar improvements in depression as anti-depressant medications but without negative side effects. Even a modest exercise program of 30 minutes a day, three days a week is an effective weapon for combating depression and the benefits of such a program are likely to be permanent for individuals who adopt exercise as a regular, ongoing life activity. But researchers suggest that if you’re going to strength train to battle mental disorders, you have to work to constantly increase your goals. Working at a good intensity and progression toward goals are keys to mental health.

Adopt a healthy nutrition plan.
A good nutrition plan for anyone, not just people suffering from mental disorders, can help you feel better and fuel your body with energy by getting the nutrients you need. Avoid “quick fix” fad diets that force you to cut out food groups. Instead focus on the basics: eat plenty of lean protein, lots of fruits, vegetables, and grains, and eat less fat and sugar. Avoid caffeine, alcohol, and drugs. Caffeine is a stimulant, which can keep you up at night and possibly exacerbate your mood. So cut back -- or cut out -- soda, coffee, and tea. Alcohol and drugs can affect how your medications work. They can also worsen mental disorders, like bipolar, and possibly trigger a mood episode. If you have questions about a more detailed nutrition plan for you, feel free to contact me.

Leave time for a good night’s sleep.
Good sleep habits are very important to avoid being overtired and triggering mood swings. Make a habit of going to sleep and getting up at the same time every day. Find ways to relax before bed such as soothing music, reading, or taking a bath without the television.

Learn to relax.
Anxiety can trigger mood episodes in many people with mental disorders. Make an effort to learn to relax, and by relaxing I mean focused relaxation like yoga or meditation rather than television.

Get onto a schedule.
It is suggested that people with mental disorders stick to a daily schedule to help control their mood. Incorporate all of these things -- exercise, healthy meals, relaxation, and sleep -- into a pattern that you more or less stick to every day. But regardless of whether you are battling a mental disorder, start your regular nutrition and training program today. As you get more energy exercising and eating healthy you will get happier, have a better outlook on life, and enjoy life more. This will give you an effective weapon to fight any blues. If I can be of any assistance to you, please feel free to contact me at supernat_ us@yahoo.com or 859-221-4479.

Yours in Health, Willie B. Ray