Exercise and nature reduce stress and enhance mood.

In a world that celebrates hustle and constant connectivity, mental well-being often becomes the first casualty. But improving it doesn’t always require grand transformations or expensive therapies. Often, it’s the smallest, most consistent habits – from how you sleep to how you eat and even how much sunlight you get – that help rebalance the mind and body. Experts say that mental health can be greatly enhanced by returning to basics and making simple, intentional shifts in daily routines.

Start With The Basics: Sleep, Nutrition, And Hydration

“Big changes happen through small steps. We often forget about our mental health in day-to-day life, but taking care of it isn’t rocket science. It starts with the basics,” says Dr. Chetna, Clinical Psychologist at Marengo Asia Hospitals.

A consistent sleep schedule, balanced meals, and adequate hydration form the foundation of mental wellness. “Have nourishing meals throughout the day and make sure they’re nutrient-rich,” she advises. Even mild dehydration, she adds, can mimic stress symptoms and heighten anxiety.

Dr. Nupur Rajoria, Consultant Neurologist at Prakash Hospital, Noida, reinforces this connection between nutrition and mental health. “The gut – often called the ‘second brain’ – communicates directly with the central nervous system,” she explains. Diets rich in fresh fruits, vegetables, whole grains, and omega-3 fatty acids foster both intellectual activity and emotional balance. In contrast, refined and processed foods can trigger lethargy and mood swings.

Move, Breathe, And Step Outside

Exercise, according to Dr. Rajoria, acts as a natural antidepressant. “It releases serotonin and endorphins, the hormones that make us feel happy and calm,” she says. Beyond mood regulation, regular physical activity boosts self-esteem, improves sleep, and builds resilience against stress.

Equally powerful is nature’s healing effect. “Taking a walk in the park, sitting in sunlight, or simply being outdoors reduces tension and enhances mood,” says Dr. Rajoria. Nature reminds the mind to slow down and connect with rhythms larger than our own — a powerful antidote to modern overstimulation.

Dr. Chetna also emphasises limiting mental clutter. “In today’s overstimulating times, it’s important to sometimes under-stimulate yourself. Have a phone-free hour or go for a walk without gadgets. It helps the brain reset and breathe,” she notes.

Find Mindful Moments