TV health expert Dr Amir Khan has outlined five simple daily actions that can help improve mental health and ease anxiety. In a recent TikTok video, he said: "Having some anxiety is normal, but when it starts impacting your quality of life, it's time to get help. Talk to someone. There are online resources, healthcare professionals, talking therapy, and medication if you need it. As well as that, there are things that we can all do to improve our mental health."
Exercise and physical activity
Dr Khan highlighted the mental health benefits of regular physical activity. "Getting your heart rate up changes the brain chemistry in our heads and creates more space for anti-anxiety chemicals like serotonin and endocannabinoids," he said. Serotonin, sometimes called the "feel-good" chemical, carries messages from the brain throughout the body and plays a key role in regulating mood, sleep and digestion, while endocannabinoids perform a similar function.
Avoid alcohol and smoking
He also pointed to evidence on the damaging effects of alcohol and smoking. "Heavy consumption of alcohol can interfere with the chemicals that improve mood, and chemicals in cigarette smoke can affect pathways in the brain linked to anxiety and panic disorder," Dr Khan said.
Sleep, diet and relaxation
Dr Khan advised prioritising sleep of seven hours or more, which he said has been repeatedly shown to help reduce anxiety levels. On diet, he noted that amino acids in protein are used by the brain to create chemicals such as dopamine, while caffeine and foods that raise blood sugar can lower mood. "Chemicals and additives in ultra-processed foods can cause mood changes in some people. So drink lots of water, eat lots of fruit and vegetables, lean proteins, and complex carbohydrates," he said.
For his final tip, Dr Khan said: "Deep breathing, meditation, and getting out in nature have all been shown to improve anxiety levels." He concluded by urging anyone concerned about their mental health to speak to a healthcare professional.
Where to get support
Mental health support is available from a GP and NHS 111, with 999 for emergencies. Free and confidential help is offered by Samaritans on 116 123, and people aged 18 and under can call Childline on 0800 1111. Additional advice is available from Mind at mind.org.uk.
