User:Biosthmors/Lifestyle and Mental Health

Lifestyle and Mental Health is the title of a 2011 review article published in the journal American Psychologist by Roger Walsh (MD, PhD, DHL). The article provides 8 categories of potential lifestyle changes to improve one's mental health along with supporting research. It is used as a basis for preparing patient education materials.

Background
Other notable publications by Walsh prior to the article "Lifestyle and Mental Health" include the books Paths Beyond Ego: The Transpersonal Vision (1993, with Frances Vaughan), Essential Spirituality: The 7 Central Practices to Awaken Heart and Mind (2000), A Sociable God: Toward a New Understanding of Religion (2005, with Ken Wilber), and The World of Shamanism: New Views of an Ancient Tradition (2007). Additionally, Walsh's 2006 publication in the American Psychologist with Shapiro, entitled "The Meeting of Meditative Disciplines and Western Psychology: A Mutually Enriching Dialogue" had garnered more than 1300 citations by May, 2024 according to Google scholar.

Thesis
The stated thesis of the article is that: "'Health professionals have significantly underestimated the importance of lifestyle for mental health. More specifically, mental health professionals have underestimated the importance of unhealthy lifestyle factors in contributing to multiple psychopathologies, as well as the importance of healthy lifestyles for treating multiple psychopathologies, for fostering psychological and social well-being, and for preserving and optimizing cognitive capacities and neural functions.'"

Therapeutic lifestyle changes
Walsh writes that therapeutic lifestyle changes (TLCs) can be effective, affordable, and stigma-free. They can boost self-esteem and also improve physical health. They can be enjoyable and thus potentially self-reinforcing. Walsh notes even clinicians can benefit from meditation given it can help cultivate "calmness, empathy, and self-actualization." Walsh cites evidence suggesting that the positive effects of TLCs might even generate significant multiplier effects in society by positively impacting "families, friends, and co-workers."

1. Exercise
Exercise is presented as "a healthful, inexpensive, and insufficiently used treatment for a variety of psychiatric disorders." Exercise reduces the risk of depression, age-related cognitive decline, Alzheimer's disease, and Parkinson's disease according to cross-sectional and prospective studies. "In terms of therapeutic benefits, responsive disorders include depression, anxiety, eating, addictive, and body dysmorphic disorders. Exercise also reduces chronic pain ... and some symptoms of schizophrenia."

2. Nutrition and diet
Walsh emphasizes a "rainbow diet" mainly consisting of fruits and vegetables (a multicolored plant-based diet) with some salmon-like fish content, for omega-3s. Walsh endorses reducing excess calories (calorie restriction) given obesity may be associated with reduced cognitive function, reduced gray matter, and reduced white matter in the brain. Walsh notes that "fish and fish oil" are fundamental for mental health given that "they supply essential omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)" for neural functioning.

3. Nature
Time in nature has healing and restorative effects, but modern societies tend to isolate us from sunlight, box us away from nature, and have reduced us, through digital immersion, to being people who "have become the tools of their tools." In contrast, time in nature is associated with "greater cognitive, attentional, emotional, spiritual, and subjective well-being."

4. Relationships
One's relationships are a cornerstone of one's wellness, and "the health risk of social isolation is comparable to the risks of smoking, high blood pressure, and obesity."

Editorials
In response to the article, the editors of the Journal of College Student Psychotherapy, Grayson & Meilman, wrote an article entitled "Eat Your Veggies." They stated that Walsh's "indictment of mental health professionals does seem bit unfair, at least as applied to those of us working on campus." They found the recommendations "doctor-like" and "simplistic" and summarized the entire article as follows: "'Exercise is both preventive and therapeutic for mild to moderate depression and increases brain volume in the bargain. (Yet only 10% of mental health professionals recommend it.) Diets emphasizing multicolored fruits and vegetables and some fish may prevent or ameliorate psychopathologies, and fish oils may ward off first episode psychosis. Spending time in nature is good for you. Not so good are artificial environments (bad news for those of us in windowless offices) and media immersion—too much television, e-mail, texting, Internet surfing and the like (bad news for just about all of us).'" Yet, Grayson & Meilman were impressed with Walsh's amassment of 153 diverse references. They concluded with an anecdote about a client who had felt "stuck" but whose condition improved markedly after an offhand recommendation for exercise.

The editor of Issues in Mental Health Nursing, Sandra Thomas, also wrote an editorial in response to Walsh's article. Agreeing with Walsh, Thomas said "the trend toward 15-minute 'medication management appointments' is a formidable barrier to inclusion of patient education about lifestyle change." Thomas found the mention of nature deficit disorder intriguing. And in response to Walsh's call for altruistic service, Thomas said all psychiatric clients could be called upon to serve in a capacity similar to roles played in the organization Alcoholics Anonymous, which "works because members are helping themselves as they help others." Thomas cited Post and Niemark, who "pointed out that we could herald the discovery of a great new drug called 'Give Back—instead of Prozac.' " Thomas closed her editorial with an endorsement of Walsh's article, repeating the call for therapeutic lifestyle changes to be included in clinical practice.

Further reception and impact
Greg Bogart, a lecturer in psychology at Sonoma State University, devoted over 2 pages to discussing the article in their 2017 book Dreamwork in Holistic Psychotherapy of Depression. Bogart, a psychotherapist, concluded his treatment of the subject by stating "I often share these principles with clients and encourage them to practice them in their own lives." Hidaka considers the article as similar to others in the medical literature that have "posited that capitalist values have directly contributed to a decline in social well-being and an increase in psychopathology throughout the western world." Authors Benas & Bryan, in their 2022 book The Resilient Warrior, describe the article as "seminal." According to Google Scholar, the article has been cited over 1000 times as of May, 2024.