So what\u2019s the best way to know what is actually going to help, and improve your mind\u2019s wellbeing? Follow the science. We\u2019ve picked out the seven best ideas for dealing with anxiety and boosting your mood, all backed by documented research.<\/p>\n
1. Ignore the social media doomsayers<\/h2>\n ![\""\u00a9\"]( "\\"\"Social-media-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> \u00a9 Tim Robberts<\/span><\/figcaption><\/div>\nWe are constantly told that, while in theory, it should be a fun thing, social media is in actuality making us sad. But is this true? Well, scientists aren\u2019t actually sure<\/a>.<\/p>\nIt wasn\u2019t that long ago that we were told constantly that playing video games causes people to commit violent acts. Now, many years on from that we know for certain that there is no link between games and violent tendencies<\/a>.<\/p>\nWhile that was the panic of the time, social media is the new panic worrying people. That fear, paired with data not being passed on from the social media companies themselves means we\u2019re in a bit of a unsure place in terms of whether there is a link between social media and sadness.<\/p>\n
Right now, the best advice is to judge for yourself how social media makes you feel. If you feel good when and after using it, then keep on going. If it brings you down, taking a break from it can be a good way forward.<\/p>\n
- Read more about social media and mental health<\/a><\/em><\/li>\n<\/ul>
2. Breathe better<\/h2>\n ![\""\u00a9\"]( "\\"\"Breathing-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> \u00a9 Nitat Termmee<\/span><\/figcaption><\/div>\nA time-old classic: when life gets a bit too stressful, the first bit of advice you\u2019ll often hear is to just breathe\u2026 and for good reason.<\/p>\n
According to\u00a0Ian Robertson<\/a>, a psychology professor at Trinity College, Dublin, deep breathing \u201cis the most precise pharmaceutical you could ever give yourself, side effect free.\u201d<\/p>\nHe also points out that it\u2019s very discreet. \u201cYou can do it in a meeting and nobody need know you\u2019re doing it,\u201d he says.<\/p>\n
Deep breathing \u2013 particularly breathing with elongated exhales \u2013 activates your parasympathetic nervous system<\/a>, which acts like a brake, calming your body down. Long, deep breaths from your diaphragm will slow your heart and also reduce your blood pressure and anxiety.<\/p>\nDeep breathing can also be an effective way of dealing with pain<\/a>. Chronic pain is closely linked to stress and learning how to do \u2018controlled breathing\u2019 is an important part of treatment for managing both.<\/p>\nThat\u2019s partly because pain and stress have a similar effect on the body. They increase your heart rate and blood pressure, make breathing faster and shallower, and cause muscles to tighten up. If you live in a state of chronic stress or pain, your nervous system will stay on permanent high alert, with your muscles in a constant state of tension.<\/p>\n
And it\u2019s not just your body. Stress and pain make your levels of stress hormones<\/a> surge, which in turn will keep your brain in a state of constant arousal. You\u2019ll be more sensitive to pain signals and much more aware of them. One way to help break this vicious circle is to practise deep-breathing exercises.<\/p>\nOne breathing exercise you can try is the 4-2-4. Breathe for a count of four, hold it for two, then breathe out to a count of four. Repeat the process at least 10 times.<\/p>\n
- Read more about how breathing can help reduce stress<\/a>\u00a0<\/em><\/li>\n<\/ul>
3. Bolster your microbiome<\/h2>\n ![\""\u00a9\"]( "\\"\"Gut-microbiome-final;\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> \u00a9 Meeko Media<\/span><\/figcaption><\/div>\nA healthy microbiome goes a long way. But what does that actually mean?<\/p>\n
Human cells make up less than half of what you call \u2018you\u2019 \u2013 the rest are trillions of bacteria, fungi and viruses in your gut, on your skin and throughout your tissues, collectively known as your\u00a0microbiome<\/a>.<\/p>\nYou need them because of the role they play in digesting your food and maintaining a healthy immune system. They need you because they need somewhere to live.<\/p>\n
Research is now suggesting<\/a> that a healthy gut biome will also mean a healthy mind. There is a direct link between a strong gut biome and happiness.<\/p>\nScientists are providing evidence for this link, which they refer to as the \u2018microbiome-gut-brain axis\u2019.<\/p>\n
Not only that, but they are showing that by altering your gut bacteria (microbiota) via administering probiotics (live bacterial supplements) and prebiotics (dietary fibre supplements that encourage bacterial growth), you can actually improve stress response, reduce anxiety and mitigate the effects of other mental health problems.<\/p>\n
- Read more about your microbiome<\/a><\/em><\/li>\n<\/ul>
4. Lower your anxiety with yoga<\/h2>\n ![\""\u00a9\"]( "\\"\"Yoga-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> \u00a9 MoMo Productions<\/span><\/figcaption><\/div>\nCertainly, yoga is an activity known for being calming. But while the appearance<\/em> of happy people is there, does the science follow? Yes! Well, to an extent.<\/p>\nScientists at the New York University\u2019s Grossman School of Medicine have found that when it comes to treating generalised anxiety disorder (GAD) \u2013 a chronic condition that causes anxiousness about a wide range of situations and issues \u2013\u00a0yoga has short-term benefits<\/a>\u00a0but is less effective than cognitive behavioural therapy (CBT) in the long run.<\/p>\nA talking therapy that can aid patients with negative thinking, CBT helps people manage overwhelming problems in a positive way.<\/p>\n
However, while it is a better solution in the long run, therapy isn\u2019t going to be for everyone and yoga can be a great alternative.<\/p>\n
Naomi M Simon<\/a>, a professor in the department of psychiatry at NYU Langone Health, who is one of the authors of the study, said: \u201cGeneralised anxiety disorder is a very common condition, yet many are not willing or able to access evidence-based treatments.<\/p>\n\u201cOur findings demonstrate that yoga, which is safe and widely available, can improve symptoms for some people with this disorder and could be a valuable tool in an overall treatment plan.\u201d<\/p>\n
In the study, participants were put through a Kundalini yoga practice that involved getting into different strengthening postures, as well as performing various breathing techniques, relaxation exercises, and meditation.<\/p>\n
Results showed that 54 per cent of those in the yoga group saw their symptoms improve compared to 33 per cent in a group who were given frequent tips and suggestions on how to reduce stress.<\/p>\n
Prof Simon said that while CBT is considered the gold standard treatment for GAD, alternative interventions, such as yoga, could help manage the condition for those unwilling to explore talking therapy as an option.<\/p>\n
- Read more about yoga as therapy<\/a><\/em><\/li>\n<\/ul>
5. Get out in the garden<\/h2>\n ![\""\u00a9\"]( "\\"\"Gardening-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> \u00a9 Tara Moore<\/span><\/figcaption><\/div>\nImproving your mental health doesn\u2019t always mean radical changes to your diet or exercise plan, it can be as simple as getting out into your garden.<\/p>\n
A study from 2021 found that gardening just two to three times a week maximised the benefits of better wellbeing<\/a> and lower stress levels.<\/p>\nThose who garden everyday had wellbeing scores 6.6 per cent higher and stress levels 4.2 per cent lower than those who didn\u2019t garden at all.<\/p>\n
\u201cThis is the first time the \u2018dose response\u2019 to gardening has been tested and the evidence overwhelmingly suggests that the more frequently you garden \u2013 the greater the health benefits,\u201d said Royal Horticultural Society (RHS) wellbeing fellow and lead author\u00a0Dr Lauriane Chalmin-Pui<\/a>.<\/p>\n\u201cIn fact gardening every day has the same positive impact on wellbeing as undertaking regular, vigorous exercise like cycling or running.<\/p>\n
\u201cWhen gardening, our brains are pleasantly distracted by nature around us. This shifts our focus away from ourselves and our stresses, thereby restoring our minds and reducing negative feelings.\u201d<\/p>\n
According to the study, published in the journal Cities<\/em>, gardening on a frequent basis \u2013 at least two to three times a week \u2013 corresponded with the greatest perceived health benefits.<\/p>\n- Read more about gardening and stress relief<\/a><\/em><\/li>\n<\/ul>
6. Eat more healthy foods<\/h2>\n ![\""\u00a9\"]( "\\"\"Close-up\\"")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> \u00a9 F.J. Jimenez<\/span><\/figcaption><\/div>\nIt\u2019s a classic line that you will have heard from your parents. Whether you are ill, tired, or just not feeling your best self, you\u2019ll hear the response of \u201cwell, what have you been eating?\u201d and, as usual, mums are right here.<\/p>\n
The food we put in our bodies plays a huge part in how happy we are, with different foods working to improve our guts, brain power and overall mood. So which grub should you add to your shopping trolly?<\/p>\n
There isn\u2019t a set list, but certain foods to consider are:<\/p>\n
Fermented foods<\/strong><\/h3>\nUnpasteurised sauerkraut, kimchi, kefir, blue cheese, live yoghurt, miso, tempeh, fermented pickles and kombucha all help to boost the diversity of beneficial microbes in our gut.<\/p>\n
As mentioned above, a healthy guy microbe is key to our overall health, including in its influence on your mental health and anxiety.<\/p>\n
Tea, coffee and dark chocolate<\/strong><\/h3>\nIn small doses, tea, coffee and dark chocolate can all be good for you. They are rich in polyphenols which can enhance the elasticity of blood vessels, allowing blood to flow more freely. Polyphenols also have a protective effect on the brain.<\/p>\n
Tea has been shown to reduce anxiety and even improve memory and attention.<\/p>\n
Leafy greens<\/strong><\/h3>\nChard, kale, cabbage, spinach, watercress and rocket are abundant in various nutrients like beta carotene, folate, vitamin K and magnesium, which are involved in the function of the brain and nervous system.<\/p>\n
Raw, unsalted nuts<\/strong><\/h3>\nNuts like almonds, Brazil nuts, hazelnuts, pistachios and walnuts are valuable sources of polyphenols. When these are digested by our gut microbes, they produce phenolic acids that protect the brain by reducing inflammation and oxidation.<\/p>\n
Oily fish<\/strong><\/h3>\nFish like salmon, mackerel, anchovies, trout, herring and sardines are full of omega-3. Omega-3 fats are irreplaceable when it comes to healthy brain structure and function.<\/p>\n
Evidence suggests they may be beneficial for those with mild cognitive impairment and depression. We must obtain omega-3 fats through the diet, which can be achieved by eating one or two portions of oily fish per week, or taking a DHA\/EPA supplement.<\/p>\n
- Read more about getting a healthy diet<\/a><\/em><\/li>\n<\/ul>
7. Reduce your ultra-processed food intake<\/h2>\n ![\""\u00a9\"]( "\\"\"Ultra-processed-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> \u00a9 Andrew Bret Wallis<\/span><\/figcaption><\/div>\nFood plays such a role in your mental health that we are bringing it up once again. As the food we eat becomes more processed, we now have a new foe to deal with, ultra-processed food.<\/p>\n
Food is split into multiple groups of processing. In the earliest group you have completely untouched foods. This is fresh and dried fruit and vegetables, meat and fish, milk, grains etc.<\/p>\n
This works down with things like honey, sugar, salted meats, cheeses and other foods sitting in the middle.<\/p>\n
However, in the ultra-processed food category, you can find mass-produced breads, breakfast cereals, fizzy drinks, ready-to-eat pizzas, and a huge host of other foods.<\/p>\n
Currently, The UK leads the way in the consumption of UPFs across Europe, with\u00a055 per cent of UK adults\u2019 daily calories coming from ultra-processed foods<\/a>, mostly in the form of baked goods (cakes and biscuits), confectionery, processed meats and soft drinks, and that figure is growing. Americans are slightly ahead of us, with ultra-processed food and drinks\u00a0making up 57 per cent of their daily calories<\/a>.<\/p>\nBut food processing has done much good. Food that lasts longer is cheaper for the consumer. UPFs are convenient to prepare and eat. And, by design, they taste good. So what\u2019s the problem?<\/p>\n
\nIn order to extend the shelf life and palatability of UPFs, additional sugar and fats are added, which may have negative consequences for metabolism, blood glucose control and brain health. Finally, and most importantly, the convenience of these foods means that they increasingly push more nutritious but more difficult-to-prepare foods out of our diets.<\/p>\n<\/div>\n
Though one glass of squash isn\u2019t going to kill you, there are reasonable grounds to be concerned about the majority of our diets consisting of these foods. This is because the nature of processing means that brain-healthy nutrients, like vitamins, minerals, antioxidants, essential fats and fibre, are lost.<\/p>\n
- Read more about ultra-processed foods<\/a><\/em><\/li>\n<\/ul>Read more:<\/strong><\/div>\n
- Phone call anxiety: Simple ways to overcome your telephobia, according to psychology<\/a><\/li>\n
- Can mindfulness and meditation be harmful?<\/a><\/li>\n
- Rise of the therapy chatbots: Should you trust an AI with your mental health?<\/a><\/li>\n<\/ul> <\/body><\/html>\n
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![\""\u00a9\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/4\/2023\/05\/Social-media-edit-529a810.jpg?quality=90&resize=620%2C413"\" "\\"\"Social-media-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>We are constantly told that, while in theory, it should be a fun thing, social media is in actuality making us sad. But is this true? Well, scientists aren\u2019t actually sure<\/a>.<\/p>\n It wasn\u2019t that long ago that we were told constantly that playing video games causes people to commit violent acts. Now, many years on from that we know for certain that there is no link between games and violent tendencies<\/a>.<\/p>\n While that was the panic of the time, social media is the new panic worrying people. That fear, paired with data not being passed on from the social media companies themselves means we\u2019re in a bit of a unsure place in terms of whether there is a link between social media and sadness.<\/p>\n Right now, the best advice is to judge for yourself how social media makes you feel. If you feel good when and after using it, then keep on going. If it brings you down, taking a break from it can be a good way forward.<\/p>\n A time-old classic: when life gets a bit too stressful, the first bit of advice you\u2019ll often hear is to just breathe\u2026 and for good reason.<\/p>\n According to\u00a0Ian Robertson<\/a>, a psychology professor at Trinity College, Dublin, deep breathing \u201cis the most precise pharmaceutical you could ever give yourself, side effect free.\u201d<\/p>\n He also points out that it\u2019s very discreet. \u201cYou can do it in a meeting and nobody need know you\u2019re doing it,\u201d he says.<\/p>\n Deep breathing \u2013 particularly breathing with elongated exhales \u2013 activates your parasympathetic nervous system<\/a>, which acts like a brake, calming your body down. Long, deep breaths from your diaphragm will slow your heart and also reduce your blood pressure and anxiety.<\/p>\n Deep breathing can also be an effective way of dealing with pain<\/a>. Chronic pain is closely linked to stress and learning how to do \u2018controlled breathing\u2019 is an important part of treatment for managing both.<\/p>\n That\u2019s partly because pain and stress have a similar effect on the body. They increase your heart rate and blood pressure, make breathing faster and shallower, and cause muscles to tighten up. If you live in a state of chronic stress or pain, your nervous system will stay on permanent high alert, with your muscles in a constant state of tension.<\/p>\n And it\u2019s not just your body. Stress and pain make your levels of stress hormones<\/a> surge, which in turn will keep your brain in a state of constant arousal. You\u2019ll be more sensitive to pain signals and much more aware of them. One way to help break this vicious circle is to practise deep-breathing exercises.<\/p>\n One breathing exercise you can try is the 4-2-4. Breathe for a count of four, hold it for two, then breathe out to a count of four. Repeat the process at least 10 times.<\/p>\n A healthy microbiome goes a long way. But what does that actually mean?<\/p>\n Human cells make up less than half of what you call \u2018you\u2019 \u2013 the rest are trillions of bacteria, fungi and viruses in your gut, on your skin and throughout your tissues, collectively known as your\u00a0microbiome<\/a>.<\/p>\n You need them because of the role they play in digesting your food and maintaining a healthy immune system. They need you because they need somewhere to live.<\/p>\n Research is now suggesting<\/a> that a healthy gut biome will also mean a healthy mind. There is a direct link between a strong gut biome and happiness.<\/p>\n Scientists are providing evidence for this link, which they refer to as the \u2018microbiome-gut-brain axis\u2019.<\/p>\n Not only that, but they are showing that by altering your gut bacteria (microbiota) via administering probiotics (live bacterial supplements) and prebiotics (dietary fibre supplements that encourage bacterial growth), you can actually improve stress response, reduce anxiety and mitigate the effects of other mental health problems.<\/p>\n Certainly, yoga is an activity known for being calming. But while the appearance<\/em> of happy people is there, does the science follow? Yes! Well, to an extent.<\/p>\n Scientists at the New York University\u2019s Grossman School of Medicine have found that when it comes to treating generalised anxiety disorder (GAD) \u2013 a chronic condition that causes anxiousness about a wide range of situations and issues \u2013\u00a0yoga has short-term benefits<\/a>\u00a0but is less effective than cognitive behavioural therapy (CBT) in the long run.<\/p>\n A talking therapy that can aid patients with negative thinking, CBT helps people manage overwhelming problems in a positive way.<\/p>\n However, while it is a better solution in the long run, therapy isn\u2019t going to be for everyone and yoga can be a great alternative.<\/p>\n Naomi M Simon<\/a>, a professor in the department of psychiatry at NYU Langone Health, who is one of the authors of the study, said: \u201cGeneralised anxiety disorder is a very common condition, yet many are not willing or able to access evidence-based treatments.<\/p>\n \u201cOur findings demonstrate that yoga, which is safe and widely available, can improve symptoms for some people with this disorder and could be a valuable tool in an overall treatment plan.\u201d<\/p>\n In the study, participants were put through a Kundalini yoga practice that involved getting into different strengthening postures, as well as performing various breathing techniques, relaxation exercises, and meditation.<\/p>\n Results showed that 54 per cent of those in the yoga group saw their symptoms improve compared to 33 per cent in a group who were given frequent tips and suggestions on how to reduce stress.<\/p>\n Prof Simon said that while CBT is considered the gold standard treatment for GAD, alternative interventions, such as yoga, could help manage the condition for those unwilling to explore talking therapy as an option.<\/p>\n Improving your mental health doesn\u2019t always mean radical changes to your diet or exercise plan, it can be as simple as getting out into your garden.<\/p>\n A study from 2021 found that gardening just two to three times a week maximised the benefits of better wellbeing<\/a> and lower stress levels.<\/p>\n Those who garden everyday had wellbeing scores 6.6 per cent higher and stress levels 4.2 per cent lower than those who didn\u2019t garden at all.<\/p>\n \u201cThis is the first time the \u2018dose response\u2019 to gardening has been tested and the evidence overwhelmingly suggests that the more frequently you garden \u2013 the greater the health benefits,\u201d said Royal Horticultural Society (RHS) wellbeing fellow and lead author\u00a0Dr Lauriane Chalmin-Pui<\/a>.<\/p>\n \u201cIn fact gardening every day has the same positive impact on wellbeing as undertaking regular, vigorous exercise like cycling or running.<\/p>\n \u201cWhen gardening, our brains are pleasantly distracted by nature around us. This shifts our focus away from ourselves and our stresses, thereby restoring our minds and reducing negative feelings.\u201d<\/p>\n According to the study, published in the journal Cities<\/em>, gardening on a frequent basis \u2013 at least two to three times a week \u2013 corresponded with the greatest perceived health benefits.<\/p>\n It\u2019s a classic line that you will have heard from your parents. Whether you are ill, tired, or just not feeling your best self, you\u2019ll hear the response of \u201cwell, what have you been eating?\u201d and, as usual, mums are right here.<\/p>\n The food we put in our bodies plays a huge part in how happy we are, with different foods working to improve our guts, brain power and overall mood. So which grub should you add to your shopping trolly?<\/p>\n There isn\u2019t a set list, but certain foods to consider are:<\/p>\n Unpasteurised sauerkraut, kimchi, kefir, blue cheese, live yoghurt, miso, tempeh, fermented pickles and kombucha all help to boost the diversity of beneficial microbes in our gut.<\/p>\n As mentioned above, a healthy guy microbe is key to our overall health, including in its influence on your mental health and anxiety.<\/p>\n In small doses, tea, coffee and dark chocolate can all be good for you. They are rich in polyphenols which can enhance the elasticity of blood vessels, allowing blood to flow more freely. Polyphenols also have a protective effect on the brain.<\/p>\n Tea has been shown to reduce anxiety and even improve memory and attention.<\/p>\n Chard, kale, cabbage, spinach, watercress and rocket are abundant in various nutrients like beta carotene, folate, vitamin K and magnesium, which are involved in the function of the brain and nervous system.<\/p>\n Nuts like almonds, Brazil nuts, hazelnuts, pistachios and walnuts are valuable sources of polyphenols. When these are digested by our gut microbes, they produce phenolic acids that protect the brain by reducing inflammation and oxidation.<\/p>\n Fish like salmon, mackerel, anchovies, trout, herring and sardines are full of omega-3. Omega-3 fats are irreplaceable when it comes to healthy brain structure and function.<\/p>\n Evidence suggests they may be beneficial for those with mild cognitive impairment and depression. We must obtain omega-3 fats through the diet, which can be achieved by eating one or two portions of oily fish per week, or taking a DHA\/EPA supplement.<\/p>\n Food plays such a role in your mental health that we are bringing it up once again. As the food we eat becomes more processed, we now have a new foe to deal with, ultra-processed food.<\/p>\n Food is split into multiple groups of processing. In the earliest group you have completely untouched foods. This is fresh and dried fruit and vegetables, meat and fish, milk, grains etc.<\/p>\n This works down with things like honey, sugar, salted meats, cheeses and other foods sitting in the middle.<\/p>\n However, in the ultra-processed food category, you can find mass-produced breads, breakfast cereals, fizzy drinks, ready-to-eat pizzas, and a huge host of other foods.<\/p>\n Currently, The UK leads the way in the consumption of UPFs across Europe, with\u00a055 per cent of UK adults\u2019 daily calories coming from ultra-processed foods<\/a>, mostly in the form of baked goods (cakes and biscuits), confectionery, processed meats and soft drinks, and that figure is growing. Americans are slightly ahead of us, with ultra-processed food and drinks\u00a0making up 57 per cent of their daily calories<\/a>.<\/p>\n But food processing has done much good. Food that lasts longer is cheaper for the consumer. UPFs are convenient to prepare and eat. And, by design, they taste good. So what\u2019s the problem?<\/p>\n In order to extend the shelf life and palatability of UPFs, additional sugar and fats are added, which may have negative consequences for metabolism, blood glucose control and brain health. Finally, and most importantly, the convenience of these foods means that they increasingly push more nutritious but more difficult-to-prepare foods out of our diets.<\/p>\n<\/div>\n Though one glass of squash isn\u2019t going to kill you, there are reasonable grounds to be concerned about the majority of our diets consisting of these foods. This is because the nature of processing means that brain-healthy nutrients, like vitamins, minerals, antioxidants, essential fats and fibre, are lost.<\/p>\n The science that can help alleviate anxiety and ward off depression. <\/p>\n","protected":false},"author":24,"featured_media":27482,"template":"","categories":[1],"acf":{"readingTimeMinutes":"10"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/05\/7-simple-science-backed-ways-to-better-your-mental-health.jpg",1200,511,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/05\/7-simple-science-backed-ways-to-better-your-mental-health-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/05\/7-simple-science-backed-ways-to-better-your-mental-health-300x128.jpg",300,128,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/05\/7-simple-science-backed-ways-to-better-your-mental-health-768x327.jpg",768,327,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/05\/7-simple-science-backed-ways-to-better-your-mental-health-1024x436.jpg",800,341,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/05\/7-simple-science-backed-ways-to-better-your-mental-health.jpg",1200,511,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/05\/7-simple-science-backed-ways-to-better-your-mental-health.jpg",1200,511,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"The science that can help alleviate anxiety and ward off depression.","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/rss_feed\/27481"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/media\/27482"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/media?parent=27481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/categories?post=27481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}2. Breathe better<\/h2>\n
![\""\u00a9\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/4\/2023\/05\/Breathing-edit-8ce2061.jpg?quality=90&resize=620%2C413"\" "\\"\"Breathing-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>3. Bolster your microbiome<\/h2>\n
![\""\u00a9\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/4\/2023\/05\/Gut-microbiome-final-61f99f0.jpg?quality=90&resize=620%2C413"\" "\\"\"Gut-microbiome-final;\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>4. Lower your anxiety with yoga<\/h2>\n
![\""\u00a9\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/4\/2023\/05\/Yoga-edit-99614d8.jpg?quality=90&resize=620%2C413"\" "\\"\"Yoga-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>5. Get out in the garden<\/h2>\n
![\""\u00a9\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/4\/2023\/05\/Gardening-edit-06966ab.jpg?quality=90&resize=620%2C413"\" "\\"\"Gardening-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>6. Eat more healthy foods<\/h2>\n
![\""\u00a9\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/4\/2023\/05\/Healthy-food-c19c5df.jpg?quality=90&resize=620%2C414"\" "\\"\"Close-up\\"")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Fermented foods<\/strong><\/h3>\n
Tea, coffee and dark chocolate<\/strong><\/h3>\n
Leafy greens<\/strong><\/h3>\n
Raw, unsalted nuts<\/strong><\/h3>\n
Oily fish<\/strong><\/h3>\n
7. Reduce your ultra-processed food intake<\/h2>\n
![\""\u00a9\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/4\/2023\/05\/Ultra-processed-edit-1f070fe.jpg?quality=90&resize=620%2C413"\" "\\"\"Ultra-processed-edit\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
","protected":false},"excerpt":{"rendered":"