Small changes, big results

The American Psychological Association has published a summary of various studies showing that small changes in our lifestyle can bring major results in our way of understanding life.

Roger Walsh, professor of psychiatry, philosophy and anthropology at the University of California, Irvine, analyzed various studies on the theme the impact of lifestyle on the quality of mental health.

It appears from these studies that physical exercises, nutrition, relationships, recreation, relaxation, time spent in nature and helping others are important elements of the psychological balance. In contrast, spend much time watching television or a computer screen, do not leave home and live socially isolated may be detrimental to mental health.

From there, Walsh introduces the concept of “therapeutic change in lifestyle "which he considers as effective as drugs, while being inexpensive and with much fewer side effects. Furthermore, these changes in lifestyle are often pleasant.

Some things are common sense but others are more surprising. Let me see:

• Exercise helps you feel better. It reduces stress and improves depressive symptoms. More surprisingly, it would help children do better in school. By increasing the formation of new neurons, it would also improve mental performance in adults and reduce memory loss.

• A diet rich in vegetables, fruits and fish increases school performance in children, helps maintain cognitive function in adults and reduces the symptoms of schizophrenia and affective disorders.

• Maintain a good relation with others increases psychological well-being dramatically. It also reduces the risk of contracting a disease, whether the common cold, stroke or mental illness.

•  Recreation and entertainment can reduce defensiveness and promote social skills.

• Relaxation and stress management improves number of disorders such as panic or insomnia.

• The meditation increases empathy, sensitivity and emotional stability. It reduces stress and burnout, and improves cognitive function.

• Make service and demonstrate altruism enhances the joy and generosity. Altruism enhances physical and mental health, and it seems that even lengthen life.

• Contact with nature improves mood and well-being. It promotes cognitive function and facilitates social relationships and community involvement.

Walsh's ambition that the 21st century way these "therapeutic lifestyle" become common practice for public health. But he nevertheless aware that adopting these lifestyle changes is not so easy. Indeed, Western societies are often in a passive expectation that healing comes from an outside authority or a pill, which can be a hindrance to the implementation of such practices. Moreover, the media often promote unhealthy lifestyles such as smoking, drinking alcohol and eating fast food, says the researcher.

It seems that the widespread adoption of lifestyles in the population will require therapeutic measures including large scale systems of education, mental health and public and political leadership.