You know that grumpy feeling when you haven’t had quality sleep in a few days? Or if you’re in an exercise rut and lacking extra energy? It happens to everyone. But new research has revealed it may have consequences on your mental health.

A recent study published in Frontiers in Psychology looked at the connection between mental health and lifestyle habits. They found that sleep quality was the strongest predictor of mental health. This was closely followed by sleep quantity, physical activity and consumption of fruits and vegetables.

After the year we have all had, this may not be the most encouraging news if you’re struggling to sleep, find time to move your body and get your veggies in. However, here are simple ways to improve your mental health by focusing on these three basic habits.

1. Sleep

How can you improve the quality and quantity of your sleep? It all starts with building a healthy nighttime routine. Here are a few simple tips:

2. Exercise

When you exercise, it releases endorphins in your body, which can lead to short- and long-term feelings of well-being.

For this study, they asked participants how many days they were physically active for 30 minutes or more. The average response was three days per week. Though a lack of physical activity did not have profound effects on depressive symptoms and well-being, increased levels of physical activity significantly improved depression and overall wellness. If you are looking for a way to boost your mood, move your body. Here are a few ways to get started:

3. Fruit and vegetable intake

Similar to physical activity, the researchers noted that fruit and vegetable intake was a secondary factor to mental health compared to sleep. That said, increased fruit and vegetable intake had significant impacts on overall well-being. There are so many ways that what you eat can impact your stress levels, anxiety, depression and much more. Here are some easy ways to boost your intake:

Bottom line

Mental health is complicated and individual, but research continues to illuminate factors that may help boost our health, happiness and well-being. Focusing on these basic healthy habits — sleep, physical activity and fruit and vegetable intake — is a science-approved way to boost your mood and improve your overall health. And you don’t need a complete lifestyle overhaul. These small tips can help nudge you in the right direction.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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