The connection between diet, sleep, and mental health

Unlocking Wellness: How Diet and Sleep Shape Our Mental Health

5 min read

Exploring the Vital Links Between Nutrition, Sleep, and Mental Well-being

Mental health is a complex and multifaceted aspect of human health, influenced by various lifestyle factors including diet and sleep. Recent research underscores that nutrition and sleep quality play powerful roles not just in physical health but also in emotional and psychological wellness. As mental health challenges such as anxiety and depression continue to affect millions, understanding how diet and sleep interact with mental well-being offers important insights for prevention and treatment. This article delves into the science behind these connections and highlights practical strategies for enhancing mental health through lifestyle changes.

What Constitutes Comprehensive Mental Health Care?

What types of mental health services are typically included in comprehensive care?

Comprehensive mental health care encompasses a broad spectrum of services designed to address various mental health conditions such as anxiety, depression, bipolar disorder, PTSD, and substance use disorders. These services begin with thorough assessment and diagnosis to tailor individualized treatment plans.

Treatment often involves evidence-based therapies including Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Acceptance and Commitment Therapy (ACT), and trauma-focused approaches. The delivery of these therapies varies by clinical need and can be provided in outpatient settings, or more intensive levels like intensive outpatient programs (IOP), partial hospitalization (PHP), and inpatient/residential care.

Medication management plays a crucial supportive role, utilizing antidepressants, anti-anxiety drugs, mood stabilizers, and antipsychotics to target specific symptoms alongside therapy.

Additionally, support services integrate crisis intervention strategies such as helplines and suicide prevention lifelines, psychoeducation, tele-therapy, and support groups to ensure continuity of care and relapse prevention.

Ultimately, comprehensive mental health care prioritizes a patient-centered, individualized approach that combines medical, psychological, and social support resources to optimize long-term mental wellness.

The Role of Diet in Mental Health: Nutrients and Brain Function

Nutrients That Nurture Your Brain

What Nutrients Does the Brain Need to Function Properly?

The brain relies on a diverse range of nutrients to support its complex functions. Essential components include vitamins, minerals, antioxidants, fats, carbohydrates, proteins, and water. These nutrients help maintain brain plasticity, the brain's ability to adapt and reorganize, which is vital for emotional regulation and cognitive health.

How Do Nutrient Deficiencies Affect Mental Health?

Deficiencies in key nutrients can worsen mental health conditions. For example, lacking sufficient protein, B vitamins, vitamin D, magnesium, zinc, selenium, iron, calcium, or Omega-3 fatty acids has been linked to depression and anxiety symptoms. Such shortages can impair neurotransmitter function, reduce brain plasticity, and increase vulnerability to mood disorders.

Which Nutrients Play a Special Role in Mental Wellness?

Omega-3 fatty acids: Found in fatty fish and plants, these reduce nervous system inflammation and support brain health.
B vitamins (including B1, riboflavin): Important for serotonin production, a neurotransmitter regulating mood, sleep, and appetite.
Vitamin D and Magnesium: Contribute to brain function and may alleviate depressive symptoms.

How Does Diet Influence Serotonin Production?

Serotonin depends on adequate levels of nutrients such as vitamin B1, copper, riboflavin, and calcium. These nutrients aid the synthesis and regulation of serotonin, which influences mood balance and sleep patterns. Thus, poor diet can lead to reduced serotonin, exacerbating anxiety and depression.

What Is the Link Between the Gut Microbiome and Mental Health?

The gut microbiome produces vitamins like B1 and neurotransmitters including serotonin. A diverse gut bacteria population correlates with fewer depressive and anxious traits. Conversely, chronic gut inflammation and conditions like leaky gut elevate systemic inflammation that harms the brain, increasing risk for mental disorders.

Which Dietary Components Help Reduce Inflammation?

Diets rich in omega-3 fatty acids, antioxidants, and whole foods such as fruits, leafy greens, fish, and legumes provide anti-inflammatory effects, supporting brain health. Conversely, high intake of saturated fats, sugar, and food additives promote inflammation, negatively impacting cognition and mood.

Maintaining a balanced, nutrient-dense diet supports neurotransmitter production, preserves brain function, and helps reduce inflammation, all of which are crucial for mental health and emotional well-being.

Diet Patterns and Their Influence on Depression and Anxiety

Eat Well, Feel Better: Diet and Mental Health

How Do Mediterranean and Traditional Diets Compare with Western Diets in Mental Health?

Mediterranean, Okinawan, and Nordic diets, rich in whole foods, legumes, fruits, and vegetables, consistently support better mental health compared to the Western diet. The latter often includes high intakes of ultra-processed foods, sugar, and saturated fats, contributing to inflammation and worsened mental states.

What Impact Do Processed Foods and Sugar Have on Mental Health?

Diets high in processed foods and sugar cause blood sugar spikes and crashes, which can lead to emotional instability and increase risks of anxiety and depression. They also foster systemic inflammation, which negatively affects brain health and cognitive function.

What Does Research Say About Diet Quality and Depressive Symptoms?

Large surveys like NHANES reveal that individuals with unhealthy diets — characterized by low intake of fruits, vegetables, and whole grains — have significantly higher odds of depressive symptoms. For example, poor diet quality increases depression risk by about 40%, and when coupled with poor sleep, the risk nearly triples.

How Effective Are Dietary Interventions in Clinical Populations?

Interventions centered on improving diet quality, such as adopting Mediterranean dietary patterns, have shown promise in reducing depression and anxiety symptoms. These diets offer antioxidant and anti-inflammatory benefits, supporting brain health and mood regulation.

What Is the Emerging Role of Nutritional Psychiatry?

Nutritional psychiatry is a growing field examining how dietary habits influence emotional well-being. Evidence from controlled trials suggests that dietary improvements, particularly increasing omega-3 fatty acids, B vitamins, and antioxidants, can be effective adjunct therapies for managing mood disorders and depression.

Diet Type/Factor	Mental Health Impact	Remarks
Mediterranean Diet	Reduced depression and anxiety	Antioxidant-rich, anti-inflammatory
Western Diet	Increased depression symptoms	High in processed foods, sugar, saturated fats
Processed Foods & Sugar	Emotional instability, inflammation	Leads to blood sugar crashes and brain inflammation
Dietary Interventions	Promising reduction in symptoms	Includes Mediterranean and whole-foods focused diets
Nutritional Psychiatry	Supports diet as adjunct therapy	Focused on specific nutrients like omega-3s, B vitamins

How Diet Affects Sleep Quality and Mental Health Outcomes

How does diet influence sleep hormones like melatonin and serotonin?

Diet plays a crucial role in regulating sleep hormones such as melatonin and serotonin. Nutrients including vitamin B1, riboflavin, calcium, and copper contribute to the brain's production of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Melatonin, which controls the sleep-wake cycle, is synthesized from serotonin. A balanced diet rich in these vitamins supports the hormonal mechanisms necessary for quality sleep.

What effect does diet have on blood sugar and sleep?

Diet impacts blood sugar stability, which in turn affects sleep patterns. Poor nutrition, especially diets high in sugar and processed foods, leads to blood sugar spikes and crashes. These fluctuations can disrupt sleep quality by causing awakenings or difficulty falling asleep. Conversely, eating a healthy diet with balanced nutrients helps stabilize blood sugar and promotes more restful sleep.

What is the relationship between diet, sleep quality, and internalising symptoms like anxiety and depression?

Research shows a close link between diet, sleep quality, and internalising symptoms such as anxiety and depression. Healthy dietary patterns, including higher intake of fruits, vegetables, and balanced nutrients, improve sleep quality, which mediates the reduction of anxiety and depression symptoms. Poor sleep, often linked to unhealthy diets, is associated with increased levels of these mental health challenges.

What do research findings say about diet mediating the connection between sleep and mental health?

Studies confirm that diet acts as a mediator between sleep quality and mental health. For example, in athletes and general populations, a nutritious diet enhances sleep quality by supporting hormonal balance and reducing inflammation. Improved sleep quality then leads to fewer internalising symptoms. This mediation highlights the therapeutic potential of focusing on diet to improve both sleep and mental wellbeing.

How do unhealthy diets impact sleep and mental health?

Unhealthy diets high in saturated fats, sugar, and additives contribute to inflammation and disrupt normal sleep patterns. Such diets impair the production of serotonin and melatonin, worsening sleep quality. This sleep disruption is linked to higher incidences of anxiety and depression. Additionally, diets rich in processed foods correlate with depressive symptoms and poor cognitive health.

Understanding the interplay between diet, sleep hormones, and mental health underlines the importance of nutritious eating habits for promoting sound sleep and psychological well-being. Integrating healthy dietary choices can be a valuable step in managing and potentially preventing anxiety and depression.

Sleep Quality and Its Powerful Impact on Mental Health

Prioritize Sleep for Mental Wellness

Sleep's Role in Emotional Regulation and Cognitive Processing

Sleep is fundamental not only for physical healing but also for mental processing and emotional regulation. During sleep, the brain consolidates memories, processes emotions, and clears metabolic waste, making it crucial for maintaining cognitive function and mood balance.

Link Between Poor Sleep Quality and Anxiety, Depression

Poor sleep quality has been strongly linked with heightened levels of anxiety and depression. Studies indicate that individuals with inadequate or disturbed sleep often experience more severe internalising symptoms such as heightened anxiety and depressive moods.

Bidirectional Relationships Between Sleep and Mental Health

The relationship between sleep and mental health is complex and bidirectional. Poor sleep can exacerbate mental health conditions, while anxiety and depression may disrupt sleep patterns, creating a self-perpetuating cycle that worsens overall well-being.

Statistics on Insomnia and Associated Risks

Research shows that individuals suffering from insomnia are significantly more likely to develop mental health disorders; specifically, they have a 10-fold increased risk of depression and a 17-fold increased risk of anxiety. This underscores the critical need for effective sleep interventions in managing these conditions.

Importance of Sleep Timing and Hygiene

Sleep timing also plays an important role — going to bed and waking up early correlates with better mental health outcomes compared to late sleepers. Interventions to improve sleep hygiene, such as maintaining consistent bedtimes, limiting stimulants, and reducing screen time before bed, can dramatically enhance sleep quality and promote emotional stability.

Key Strategies to Improve Sleep for Better Mental Health

What are effective sleep hygiene practices?

Good sleep hygiene involves behaviors that support consistent and restful sleep. Maintaining a regular sleep schedule by going to bed and waking up at the same time daily is fundamental. Limiting exposure to stimulants like caffeine and nicotine, especially in the hours before bedtime, can prevent sleep disturbances. Reducing screen time before sleep is also crucial, as blue light emitted from devices can suppress melatonin production, hindering the ability to fall asleep.

How do limiting stimulants and screen time improve mental health?

Stimulants such as caffeine increase alertness, making it harder to initiate sleep. This can lead to reduced sleep quality and duration, exacerbating anxiety and depression symptoms. Screen time before bed negatively impacts sleep by delaying sleep onset and fragmenting sleep cycles. By curbing these behaviors, individuals can experience improved sleep quality, which is strongly linked to reduced depressive and anxious symptoms.

Why are consistent sleep schedules important?

Consistent bedtimes and wake times reinforce the body’s internal clock, promoting better sleep timing and quality. Irregular sleep schedules can disrupt circadian rhythms, leading to chronic sleep deprivation and poorer mental health outcomes. A stable sleep routine helps break the cycle of insomnia and mood disturbances.

What role does Cognitive Behavioral Therapy (CBT) play?

CBT is an evidence-based intervention effective for treating insomnia and related anxiety and depression. It addresses negative thoughts and behaviors around sleep, helping to reduce sleep anxieties and improve sleep patterns. CBT techniques can lead to sustainable improvements in sleep and mental health symptoms.

What are optimal sleep durations and timings?

Research identifies a quadratic relationship between sleep duration and mental health. Both insufficient sleep (under 8 hours) and excessive sleep (>12 hours) are linked to worse mental health. For depressive symptoms, around 9.7 hours per night is optimal, while overall well-being peaks around 8 hours. Additionally, going to bed early and waking early is associated with better mental health outcomes.

How do sleep needs differ by age?

Adolescents and young adults commonly experience chronic sleep deprivation due to lifestyle and biological changes, with up to 80% not obtaining sufficient sleep. This group is particularly vulnerable to sleep-related worsening of mental health. Tailored interventions that improve sleep hygiene and address age-specific challenges are critical for this demographic.

In summary, prioritizing good sleep hygiene, limiting stimulant intake and screen exposure before bedtime, maintaining consistent schedules, and using CBT can significantly enhance sleep quality. Achieving optimal sleep duration and timing also plays a vital role in reducing anxiety and depression, especially among young adults and vulnerable age groups.

Interactions Between Diet, Sleep, and Mental Health: Additive Effects

How Do Poor Diet and Sleep Together Influence Depression Risk?

Research indicates that an unhealthy diet combined with inadequate sleep significantly increases the risk of depressive symptoms beyond their separate effects. Both poor eating habits and sleep habits individually raise depression risk, but together they interact additively, amplifying this risk even further.

What Do Large-Scale Studies Like NHANES Reveal?

Data from the NHANES survey, encompassing over 19,000 adults, found that participants reporting an unhealthy diet (scoring below the 60th percentile on the Healthy Eating Index-2015) had 40% higher odds of experiencing depressive symptoms. Additionally, those sleeping less than 7 hours or more than 9 hours per night faced nearly double the odds of depression. When both factors were present, the odds of depression nearly tripled (OR 2.91), demonstrating a significant additive interaction where the combined effect surpasses the sum of individual risks.

Which Groups Are More Vulnerable to These Combined Effects?

Stratified analyses identify that females, middle-aged adults, individuals with higher education levels, and those engaging in low physical activity are especially susceptible to elevated depressive symptoms when exposed to both poor diet and suboptimal sleep durations.

What Does the Additive Interaction Mean for Mental Health?

The interaction between diet quality and sleep duration means that interventions addressing only one lifestyle factor may not be sufficient. Instead, improving both diet quality and sleep hygiene synergistically could more effectively reduce depression risk.

Why Is an Integrated Lifestyle Approach Important?

Given the overwhelming evidence, comprehensive mental health strategies should prioritize integrated lifestyle interventions incorporating nutrition, sleep improvement, and physical activity. Such holistic programs align with findings underscoring the interconnectedness of diet, sleep, and mental health outcomes, enhancing prevention and treatment of depression in vulnerable populations.

The Gut-Brain Axis: Microbiome’s Influence on Mental Health

Role of Gut Bacteria in Producing Neurotransmitters and Vitamins

The gut microbiome is critical for producing certain vitamins and neurotransmitters that regulate mental health. For example, gut bacteria synthesize vitamin B1 and serotonin—a neurotransmitter involved in mood, sleep, and appetite regulation. Nutrient deficiencies can impair serotonin production, potentially worsening anxiety and depression symptoms.

Impact of Gut Diversity on Anxiety and Depression

A diverse gut microbiome correlates with fewer symptoms of depression and anxiety. Studies particularly highlight this link during pregnancy, where a richer gut bacteria population supports better mental well-being. Conversely, lack of diversity in gut flora may increase vulnerability to mood disorders.

Effects of Probiotics and Prebiotics

Probiotics and prebiotics promote beneficial gut bacteria growth. Supplementation with these has been demonstrated to reduce stress, anxiety, and depressive symptoms, supporting their role as a potential intervention to improve mental health through gut modulation.

Inflammation from Gut Health and Mental Disorders

Poor gut health can lead to chronic gut inflammation and "leaky gut" conditions, which trigger systemic inflammation. This inflammation damages the brain and plays a role in the development or exacerbation of mental disorders, such as depression and cognitive impairments.

Diet’s Role in Supporting Gut Microbiome Health

Diet is a crucial factor in maintaining a healthy gut microbiome. Consuming fruits, leafy greens, fish, and legumes fosters beneficial bacteria, whereas diets high in processed foods are linked with negative mental health outcomes. Nutritional psychiatry emphasizes the importance of a diet rich in whole, anti-inflammatory foods to support both brain and gut health.

Topic	Details	Impact on Mental Health
Gut bacteria and neurotransmitters	Produce vitamin B1 and serotonin, essential for mood and sleep regulation	Helps reduce anxiety and depression symptoms
Gut diversity	Higher diversity correlates with fewer depressive and anxious traits	Promotes overall mental well-being
Probiotics and prebiotics	Promote beneficial bacteria growth, reduce stress and depressive symptoms	Potential therapeutic for mood disorders
Gut inflammation	Chronic inflammation linked to mental disorders due to brain damage	Aggravates depression and cognitive impairments
Diet and microbiome	Diet rich in fruits, vegetables, fish supports healthy microbiome; processed food harms it	Improved diet supports mental health via gut-brain axis

Exercise as a Complementary Factor in Mental Health

How does exercise influence mood and anxiety?

Physical activity is a powerful ally in promoting mental wellness. Regular exercise not only reduces symptoms of anxiety and depression but also enhances self-esteem and cognitive clarity. This improvement in mood is largely attributed to the release of endorphins—natural chemicals in the brain that elevate feelings of happiness and reduce pain perception.

What is the relationship between physical activity, sleep, and mental health?

Exercise improves cardiovascular health, muscle strength, and bone density, all of which contribute to better overall physical health. More importantly for mental health, engaging in regular physical activity enhances sleep quality, which is a crucial factor in managing mental health conditions. Improved sleep supports emotional regulation and decreases the likelihood of anxiety and depressive symptoms.

Why is endorphin release and cognitive benefit significant?

The endorphins released during exercise act as natural mood lifters, helping to alleviate stress and anxiety. Additionally, exercise boosts mental clarity by increasing blood flow to the brain, facilitating better brain plasticity and cognitive function. This dual impact supports overall psychological resilience and well-being.

Why is a holistic lifestyle approach important for mental wellness?

Addressing mental health effectively requires integrating exercise with other lifestyle components such as nutrition, sleep hygiene, and stress management. Poor diet and inadequate sleep have been shown to exacerbate anxiety and depression, while improvements in these areas along with physical activity can significantly enhance mental health outcomes. Regular monitoring and support from healthcare providers help tailor these interventions to individual needs, emphasizing a rounded, holistic approach for sustained well-being.

Addressing Mental Health in Young Adults: The Importance of Lifestyle

Why Is Sleep Quality the Strongest Predictor of Mental Health in Young Adults?

Sleep quality surpasses sleep quantity, diet, and physical activity as the most significant predictor of mental health and well-being in young adults. Research shows that better sleep quality is linked to fewer depressive symptoms and greater overall well-being. Both insufficient and excessive sleep can worsen mental health, with an optimal duration close to 8–9.7 hours depending on the outcome measured. Chronic sleep deprivation, common among teens where up to 80% do not get enough rest, further contributes to increased anxiety and depression risks.

How Do Dietary Patterns Influence Mental Health in Athletes and Youth?

Young adult athletes benefit from healthy dietary habits supporting sleep quality, which in turn reduces anxiety and depression. Diet influences sleep through hormone regulation, serotonin, and melatonin production, all vital for mood stabilization. Diets rich in fruits, vegetables, whole grains, omega-3 fatty acids, and balanced nutrients help mitigate internalising symptoms, while poor nutrition and high intake of processed foods and sugars increase inflammation and mental health problems.

What Is the Prevalence and Impact of Insufficient Sleep in Teens?

Chronic sleep deprivation affects a vast majority of teenagers, seriously impacting their mental health. Poor sleep disrupts mood and cognitive function and raises risks for depression and anxiety, creating a vicious cycle where mental health disturbances further impair sleep.

Which Interventions Promote Better Nutrition and Sleep?

Effective strategies include cognitive behavioral therapy for insomnia (CBT-I), promoting consistent sleep schedules, limiting screen time before bed, and encouraging diets aligned with patterns like the Mediterranean diet known for mental health benefits. Nutrition interventions emphasize increasing fruit and vegetable consumption, omega-3 fatty acids intake, and hydration to support neurotransmitter function.

What Campaigns Target Youth Mental Health and Substance Use?

SAMHSA’s RecoverMe campaign supports young adults managing substance use and mental health challenges. Additionally, October prevention efforts focus on stopping substance use initiation and progression, highlighting the strong connection between substance use, mental health, sleep, and nutrition.

These lifestyle-focused measures are crucial for addressing mental health challenges in young adults, emphasizing the interconnected roles of diet, sleep, and substance use prevention.

The Emerging Field of Nutritional Psychiatry

Evidence from Randomized Controlled Trials

Nutritional psychiatry is an evolving field that examines the impact of diet on emotional and mental health. Recent randomized controlled trials reveal promising outcomes where dietary modifications have helped manage mood disorders and depression. For example, interventions promoting diets rich in fruits, vegetables, whole grains, and healthy fats demonstrate significant improvements in depressive symptoms.

Cost-Effectiveness of Dietary Approaches

Dietary strategies within nutritional psychiatry are recognized for their safety and affordability. High-quality prospective research supports that adherence to diets such as the Mediterranean diet can serve as a cost-effective adjunct therapy for clinical depression, potentially reducing reliance on pharmacological treatments while improving patients’ quality of life.

Specific Diets and Mood Disorders

Certain diets have distinct effects on mental health conditions:

Ketogenic Diet: May enhance emotional well-being by lowering stress and anxiety levels.
Mediterranean Diet: Strongly linked with reduced depression risk due to its anti-inflammatory and antioxidant properties.
Vegan and Vegetarian Diets: Can support mental health but require careful monitoring of nutrients such as vitamin B12 and Omega-3 fatty acids to prevent deficiencies that could worsen symptoms.
Gluten-Free Diet: May improve mood in individuals sensitive to gluten.

Challenges and Future Directions in Research

While emerging evidence is encouraging, challenges remain. Variability in study design, dietary adherence, and controlling confounding factors complicate interpretation. Future research aims to clarify mechanisms linking diet to neurochemical changes, optimize dietary recommendations, and develop individualized nutritional therapies for mental health disorders. Multidisciplinary approaches combining diet, sleep, and exercise interventions hold promise for holistic treatment strategies.

Towards a Holistic Approach: Integrating Diet, Sleep, and Mental Health Care

Holistic Mental Health: Connecting Diet, Sleep, and Well-Being

Why Is It Important to Recognize the Interconnections Between Lifestyle Factors and Mental Health?

Mental health is deeply intertwined with lifestyle elements such as diet, sleep, and exercise. Evidence consistently shows these factors do not operate in isolation; poor nutrition and inadequate sleep can exacerbate anxiety and depression, while improving these areas can enhance mental well-being. Understanding this interconnectivity is crucial for developing effective interventions.

What Is the Potential for Combined Interventions Addressing Diet, Sleep, and Mental Health?

Combining strategies to improve diet and sleep quality may yield stronger outcomes in managing mental health issues than focusing on one aspect alone. For instance, healthy dietary habits support hormone balance and neurotransmitter production, which in turn promote better sleep quality, creating a positive feedback loop that reduces symptoms of depression and anxiety.

How Do Mental Health Services Support Dietary and Sleep Improvements?

Organizations like SAMHSA provide comprehensive mental health services that include crisis intervention and promote evidence-based resources for improving lifestyle behaviors. Their initiatives emphasize prevention and support for co-occurring challenges such as substance use, diet, and sleep disturbances, offering helplines and funding to help integrate these approaches.

What Are the Benefits of Personalized Care That Incorporates Nutrition and Sleep Hygiene?

Personalized care plans that address individual dietary needs and sleep patterns can optimize mental health treatment. Tailoring interventions acknowledges variations in chronotype, nutrient deficiencies, and lifestyle habits, potentially improving adherence and mental health outcomes. Strategies might include nutritional counseling, sleep hygiene education, and referrals to specialized professionals.

Why Is There a Call for Greater Awareness and Research?

While observational and clinical studies highlight the benefits of integrated care, more high-quality prospective research is needed to fully understand the mechanisms and to establish standardized guidelines. Increased awareness among healthcare providers and the public can foster holistic approaches, reduce stigma, and promote early interventions that address behavioral and biological contributors to mental health.

This holistic mindset paves the way for sustainable improvements in mental wellness by bridging gaps between nutrition, sleep, and psychological support.

Building Mental Wellness Through Diet and Sleep Awareness

Understanding the intricate connections between diet, sleep, and mental health opens new avenues for managing common psychiatric conditions such as anxiety and depression. Evidence consistently supports that quality nutrition rich in essential nutrients and adherence to sound sleep hygiene can profoundly influence brain function, mood regulation, and emotional resilience. When poor diet and inadequate sleep coincide, their compounded effects substantially increase the risk of depressive symptoms, highlighting the need for integrated lifestyle interventions. Alongside traditional mental health therapies, adopting healthier eating patterns and prioritizing sleep quality present promising, cost-effective strategies to support comprehensive mental health care. As research in nutritional psychiatry and sleep science advances, healthcare providers and individuals alike can benefit from embracing these critical lifestyle factors to achieve lasting mental wellness.