GP and TV health expert Dr Amir Khan has outlined five straightforward steps people can take every day to boost their mental wellbeing and alleviate anxiety. Speaking in a recent TikTok video, Dr Khan, who regularly appears on ITV's Lorraine and Good Morning Britain, detailed the simple measures that can be adopted when mental health feels like a struggle.
"Having some anxiety is normal, but when it starts impacting your quality of life, it's time to get help," he said. "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's first recommendation was exercise and physical activity, noting that numerous studies have demonstrated 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," he explained. Serotonin, often called the "feel-good" chemical, transmits messages from the brain throughout the body and plays a key role in regulating mood, sleep, and digestion. Endocannabinoids perform a comparable function.
He also highlighted the detrimental effects 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," Dr Khan said.
Sleep and Diet
Dr Khan emphasised the importance of sleep, pointing to concrete evidence of its benefits. "Prioritise getting a good night's sleep," he said. "That's seven hours or more. That's been repeatedly shown to help reduce anxiety levels."
Diet also plays a role, as amino acids in protein are used by the brain to produce chemicals such as dopamine, while caffeine and foods that raise blood sugar can negatively affect mood. "Chemicals and additives in ultra-processed foods can cause mood changes in some people," Dr Khan added. "So drink lots of water, eat lots of fruit and vegetables, lean proteins, and complex carbohydrates."
Breathing and Nature
For his final piece of advice, Dr Khan said: "Deep breathing, meditation, and getting out in nature have all been shown to improve anxiety levels." He closed by encouraging anyone with concerns about their mental health to consult a healthcare professional.
