Boosting your mental wellbeing goes far beyond just hitting the gym. While you’re likely already aware that factors like diet, sleep, and exercise all play a role, it’s the way these elements work together that truly strengthen mental resilience. A workout routine alone won’t cut it if the rest of your lifestyle isn’t supporting your mind as well as your body.
Regular exercise, nourishing food, and quality sleep are powerful tools for improving mental health—but they’re most effective when combined in a mindful, intentional way. Research consistently shows that a well-balanced approach, including time outdoors and eating whole foods, can reduce symptoms of depression and anxiety while neglecting sleep can quickly undo much of that progress. By weaving these habits into your daily life, you’re not just ticking boxes—you’re laying the foundation for lasting mental and emotional strength (source).
Get Outside
Fitness doesn’t start and finish within the four walls of the gym. If your routine is feeling a little stale (and especially if your mental wellbeing is taking a hit), let Mother Nature be your personal trainer. “At times exercise can be a bit of a chore, but having the luxury to exercise outside can be a lot more enjoyable,” explains Third Space personal trainer Dean Suazo, who also heads up the Third Space run club from the Tower Bridge club, “You can even turn it into a social outing and meet a friend for a run.”
As we head into the colder months, joining a community like a run club can be especially motivating. The autumn and winter seasons bring shorter days and colder weather, making it harder to stay active and upbeat. But committing to a group can help you push through those cold-weather slumps—having like-minded people around you can increase accountability, keep your routine consistent, and provide a sense of accomplishment that goes beyond the gym. It’s also a great way to combat the isolation many people feel during the darker months.
It’s not just about the physical benefit, Suazo says. “Joining a run club can provide an opportunity to form meaningful social connections,” he explains. “These connections provide a support system, reduce stress, and ease feelings of loneliness and isolation.”
In addition, getting outdoors for exercise, especially in winter, has the added bonus of helping you absorb natural sunlight. This is crucial for wellbeing during the colder months when daylight is scarce. Sunlight helps regulate your circadian rhythm and boosts the production of serotonin, a hormone that can improve mood and ward off seasonal depression. So, by staying active outdoors and soaking up whatever sunlight is available, you’re not just training your body but also supporting your mental health.
Switch Up Your Diet
To truly boost your mental wellbeing, taking a more mindful approach to eating can make a significant difference. This means not just paying attention to what you’re eating, but also tuning into how food impacts your body and mind. Nourishing yourself is more than counting calories or cutting out indulgences—it’s about creating a balanced relationship with food that supports both physical and emotional health. “Research indicates that a diet low in nutrients and high in processed foods is associated with mental health issues, such as depression and anxiety,” explains Frances Smith, Head of Nutrition at Natural Fitness Food.
By choosing a more mindful approach to your diet, you can transform the way you feel. Slowing down and savouring nutrient-dense foods allows you to appreciate how each meal nourishes your body, rather than viewing food as a quick fix or afterthought. “A balanced, nutrient-rich diet can enhance mental wellbeing,” Smith adds. Key nutrients like Omega-3 fatty acids, vital for brain function and found in fatty fish, can help support mental clarity and mood stability. B Vitamins, present in green vegetables, are essential for cognitive function and mood regulation, while Vitamin D, a mood booster primarily sourced from sunlight but also found in foods such as oily fish, is especially important during the darker months in the UK when sun exposure is limited.
By incorporating these nutrients into your meals, you’re not just feeding your body but also investing in your mental resilience. Taking a mindful approach to eating—whether by choosing whole foods or being present with each bite—creates a foundation for better mental health and overall wellbeing.
Get Between the Sheets
During sleep, particularly deep sleep, the brain undergoes a detoxification process through the glymphatic system, a network of channels that clears away metabolic waste and toxins. The glymphatic system becomes more active during sleep, allowing cerebrospinal fluid to flow more freely through the brain’s interstitial space. This fluid helps flush out harmful substances, such as beta-amyloid and tau proteins, which are associated with neurodegenerative diseases like Alzheimer’s. By effectively clearing these waste products, quality sleep helps prevent the accumulation of toxic proteins, reducing the risk of cognitive decline and supporting overall brain health.
To support this detoxifying process, aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule, reduce blue light exposure before bed, and create a calming bedtime routine to improve your chances of entering deep, restorative sleep and protecting your brain in the long run.
