GP and TV health expert Dr Amir Khan has outlined five simple daily steps to boost mental wellbeing and ease anxiety, ranging from physical activity to deep breathing.
In a recent TikTok video, Dr Khan, who regularly appears on ITV's Lorraine and Good Morning Britain, 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 Sleep
His first recommendation was exercise and physical activity, noting that a wealth of studies show keeping active provides wide-ranging benefits for mental wellbeing. "Getting your heart rate up changes the brain chemistry in our heads and creates more space for anti-anxiety chemicals like serotonin and endocannabinoids," Dr Khan explained.
Serotonin, often described as the "feel-good" chemical, carries messages from the brain throughout the body and plays a crucial role in mood regulation, along with sleep and digestion. Endocannabinoids serve a similar purpose.
Dr Khan also highlighted the harmful impact of alcohol and smoking on mental health. "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," he stated.
On rest, he advised: "Prioritise getting a good night's sleep. That's seven hours or more. That's been repeatedly shown to help reduce anxiety levels."
Diet and Relaxation
Diet also influences mental health, with studies showing that amino acids in protein help the brain produce chemicals like dopamine, while caffeine and foods that raise blood sugar can adversely affect 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," Dr Khan said.
His final tip was relaxation techniques, adding: "Deep breathing, meditation, and getting out in nature have all been shown to improve anxiety levels."
Dr Khan urged anybody with concerns about their mental health to seek guidance from a qualified healthcare professional.
