You hold the power to significantly boost your mood, sharpen your focus, and build lasting resilience through simple, powerful, natural daily habits. Let’s celebrate men’s mental health by sharing some easy lifestyle habits that can help. Forget the outdated mindset of “tough it out” and explore an uplifting and holistic approach to men’s mental health. With mental health conditions, such as depression affecting 1 in 8 men, especially young adults, it’s important to spread the word about what men can do to support their mental health.
By integrating small, sustainable changes into your daily routine, you can start to nourish your body, mind, and spirit in ways that help you feel happier, more resilient and successful. Here are five ways to unlock a more vibrant, energized, and mentally fit version of yourself. Let’s dive into these holistic strategies that support men’s mental health.
- Fuel Your Brain: What to Eat to Support Men’s Mental Health
What you put on your plate has a direct impact on your brain function and mood. When researchers analyzed the diets of 15,980 adults, those who ate more fruits and nuts, as well as avoided fast/fried foods had a reduced risk of depression.
Omega-3 Fatty Acids
Eating certain foods can support your mental health. Nutrients, such as omega-3 fatty acids found in fatty fish like salmon, are linked with mental health. Deficiencies in omega-3 fatty acids are linked with an increased risk of developing depression, ADHD and other psychological disorders. This may be because omega-3 fatty acids have roles in neuroinflammation and neurotransmission.
Vitamin C
If you’re struggling with motivation and focus, you may want to eat some more fruits and vegetables. Not getting enough vitamin C, which is found in many fruits and vegetables, is related to a low level of mental vitality. Snack on some raspberries – it may contribute to better mental performance and sustained attention.
Water
Don’t forget to drink water – dehydration can quickly lead to brain fog, fatigue, and irritability. Making water your primary beverage is one of the simplest and most effective ways to support your mental acuity throughout the day.
Flavonoids
Nutrients, such as flavonoids found in chocolate, appear to influence mental health through their impact on the hypothalamus-pituitary-axis (HPA). Studies show that chocolate may reduce cortisol levels (stress), but it is unclear if this translates to physiological effects.
Butyrate
Indirectly, you can impact your brain by eating whole foods. Whole foods that contain insoluble fibre may support mental health. Insoluble fibres can be fermented by microbes in the intestinal tract to create short-chain fatty acids (SCFAs). Short-chain fatty acids, such as butyrate, travel from the gut into the bloodstream and make their way to the blood-brain barrier. Here, SCFAs regulate the transfer of nutrients involved in the maintenance of the blood-brain barrier, directly influencing the brain. In addition, SCFAs appear to mediate the immune system, HPA axis and the synthesis of several neurotransmitters.
Best Foods to Support Men’s Mental Health
- Omega-3 Rich Fish (Salmon)
- Whole Foods (Raspberries)
- Dark Chocolate
A well-nourished brain is better equipped to handle stress, think clearly, and maintain a positive outlook. Enjoy eating healthier foods which contain nutrients known to support the brain, while avoiding fatty or fried foods, as part of a lifestyle that could support mental health.
- Move Your Body for Better Mental Health
Physical activity might be nature’s best mood booster. When you move your body, your brain releases endorphins, which act as natural painkillers and can elevate your mood. Exercise is a key strategy you can incorporate into your daily routine to improve your mental health.
The secret to improving men’s mental health is finding a form of movement that you genuinely enjoy. Turn exercise from a chore into a rewarding part of your day. According to the American Journal of Psychiatry, even small, regular doses of exercise may have a protective role against depression. Let’s get moving to support mental health!
Find Your Way to Move:
- Team Up: Join a local sports league like pickleball, softball, or hockey for the dual benefit of exercise and social connection.
- Explore the Outdoors: Whether you love to hike, bike, garden or kayak, being active outdoors can be an effective way to improve mental health.
- Build Strength: Weightlifting or bodyweight exercises don’t just build muscle – it can build resilience, according to research.
- Start Small: A brisk 30-minute walk each day is a fantastic and accessible starting point for improving men’s mental health – no need to train for a marathon to see benefits.
- Master Your Mindset: Supporting Men’s Mental Health Naturally
Your mind is a powerful tool. The things you focus on and how you speak to yourself can shape the way you see yourself and the world around you. It’s possible to train your mind to support your happiness. Work on trying to adopt a positive and mindful mindset to help you build an inner foundation of strength that can help you weather any storm.
How to Practice Mindfulness
The simple practice of being present in the moment without judgment can be a game-changer. This can be as simple as focusing on wiggling your toes, feeling what’s underneath you. Mindfulness can also be practiced by taking deep breaths, focusing on the air going in and out of your nostrils. When college students participated in a mindfulness program, researchers found it had a positive effect on their mental health, reducing levels of stress, anxiety, and depression. In addition, they found it improved their quality of sleep and life satisfaction.
Mindset Workouts for a Stronger You:
- Practice Gratitude: Each day, take two minutes to write down or think of three things you are grateful for – shift your brain’s focus toward the positive.
- Embrace Stillness: Try a few minutes of daily meditation. You can use an app to guide you. Take a moment to observe your thoughts and calm your mind.
- Challenge Your Inner Critic: Learn to recognize and challenge negative self-talk. Are those thoughts true? Would a friend agree with them? Treat yourself with compassion.
- Connect with Your Tribe: Improving Men’s Mental Health
Connection is a fundamental human need. Foster your relationships with people in your life who bring you joy. Loneliness can be tough on mental health. Make a conscious effort to connect with others. Make plans to meet a friend this weekend. Engage in an activity or club you’re passionate about. Intentionally schedule time to be with friends or connect with your community – social connections can support men’s mental health.
- Rest for Mental Health
Enough can not be said about sleep. Commonly, a priority that gets pushed aside in favour of streaming another episode of your favourite show, sleep should not be neglected. Sleep is your brain’s way of resting and restoring. Get a good night’s sleep – it’s one of the best ways to improve men’s mental health naturally.
How Sleep Improves Mental Health
Mounting evidence supports that improving sleep can lead to improvements in:
- Mental health
- Depression
- Anxiety
- Rumination
- Stress
How to Improve Your Mental Health, Naturally
There are many easy lifestyle strategies you can start today to improve your mental health. If you feel inspired to learn more, particularly about the profound impact of nutrition on well-being on mental health, the Canadian School of Natural Nutrition (CSNN) offers incredible courses holistic guides and workshops.
CSNN has been a leader in holistic nutrition education for over 30 years. Programs, like the Natural Nutrition Diploma Program, can empower you with the scientific knowledge and practical skills to transform your health and professionally guide others.
You can take control of your mental health. Start your journey by integrating these natural strategies into your life. Start today, one small step at a time. Explore courses at CSNN.
References:
The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND”: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial. American Journal of Clinical Nutrition 2022 Aug;116(2):572-580.
Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort. European Journal of Nutrition 2019;58:1271-1282.
Effect of Polyphenol-Rich Dark Chocolate on Salivary Cortisol and Mood in Adults. Antioxidants 2019;8(6):149.
Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications. Gen Psychiatr. 2024 Feb 19;37(1):e101374.
Omega-3 fatty acids and mental health. Global Health Journal 2020 Mar;4(1):18-30.
Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial. Eur J Nutr. 2022 Feb;61(1):447-459.
Exercise and the Prevention of Depression: Results of the HUNT Cohort Study. Am J Psychiatry. 2018 Jan 1;175(1):28-36.
Muscle-strengthening exercise and positive mental health in children and adolescents: an urban survey study. Front Psychol 2022 Aug 19;13.
Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM Popul Health. 2021 Oct 1;16:100934.
Effect of mindfulness program on stress, anxiety, depression, sleep quality, social support and life satisfaction: a quasi-experimental study in college students. Front Psychol 2025 Feb 11;16.
Improving sleep quality leads to better mental health: a meta-analysis of randomized controlled trials. Sleep Med Rev 2021 Dec;60:101556.