Here's How Men Can Improve Their Mental Health Through Food And Exercises

Globally and in India, mental health issues among men have seen a sharp rise, often leading to tragic outcomes such as suicides and sudden deaths due to stress-induced health problems. Societal pressures, stigmatisation of emotional expression, and lack of support contribute to these challenges. Men frequently neglect their mental well-being, dismissing it as unimportant or a sign of weakness. This neglect can result in chronic stress, anxiety, depression, and even physical ailments like heart disease. Addressing this growing crisis is essential to promoting a healthier, more balanced life for men.

Why mental health is important for men

Mental health is as crucial for men as it is for anyone else, affecting their relationships, productivity, and overall well-being. Men often face unique stressors, such as societal expectations to be providers or to suppress emotions, which can exacerbate mental health problems.

Small daily steps can significantly improve mental health. These include maintaining a balanced diet, regular exercise, sufficient sleep, and mindfulness practices. Families play a critical role in recognising signs of mental distress, fostering open communication, and providing emotional support. Encouraging men to share their struggles without judgment is vital for creating a supportive environment.

How men can improve mental health through food

1. Incorporate omega-3 fatty acids

Foods like salmon, walnuts, and flaxseeds are rich in omega-3 fatty acids, which reduce inflammation and promote brain health. Studies show omega-3s can help alleviate symptoms of depression.

2. Add probiotic-rich foods

Yogurt, kimchi, and fermented foods boost gut health, which is directly linked to mood regulation and mental clarity.

3. Balance blood sugar levels

Men should avoid skipping meals and consume complex carbohydrates like whole grains and legumes to maintain steady blood sugar levels, reducing irritability and fatigue.

4. Eat Magnesium-rich foods

Spinach, almonds, and avocados are high in magnesium, a mineral that helps reduce anxiety and improve sleep quality.

5. Limit caffeine and sugar

Excess caffeine and sugary snacks can worsen anxiety and disrupt sleep. Switching to green tea or natural sweeteners is a healthier alternative.

6. Stay hydrated

Dehydration can negatively impact concentration and mood. Drinking enough water is a simple yet effective way to support mental health.

7. Incorporate dark chocolate

Dark chocolate in moderation boosts endorphins and contains antioxidants that promote feelings of happiness.

8. Plan meals mindfully

Meal planning can reduce the stress of daily food choices while ensuring balanced nutrition, contributing to overall mental stability.

How men can improve mental health through exercises

1. Engage in cardiovascular activities

Running, cycling, or swimming releases endorphins, often called “feel-good” hormones, which help combat stress and anxiety.

2. Practice strength training

Lifting weights or bodyweight exercises not only improve physical fitness but also increase self-confidence and reduce symptoms of depression.

3. Try yoga and meditation

Yoga combines physical activity with mindfulness, while meditation helps calm the mind and improve emotional regulation.

4. Spend time outdoors

Walking or hiking in nature has been shown to reduce cortisol levels and improve mood.

5. Incorporate breathing exercises

Techniques like diaphragmatic breathing can help men manage anxiety and maintain a calm state of mind.

6. Play team sports

Sports like football or basketball offer physical benefits and social interaction, reducing feelings of isolation.

7. Follow a consistent routine

Regular physical activity helps regulate sleep, improve focus, and build resilience against stress.

8. Explore hobbies

Physical hobbies like gardening or dancing provide an outlet for stress and promote creative expression, contributing to mental health.

The prevalence of mental health problems among men has surged in recent generations due to increasing stress, societal expectations, and lifestyle changes. However, a proactive approach to mental well-being through balanced nutrition, regular exercise, and family support can significantly improve outcomes. By breaking the stigma around men's mental health and promoting healthy habits, men can achieve better emotional balance and overall health. Acknowledging and addressing these issues today ensures a healthier, happier tomorrow for men worldwide.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.