While we wait. And hope. And pray. And agonize about what is going on with our world today and our world tomorrow.
On some levels, we deteriorate.
We spend time and effort worrying about what this world will present for our kids, their kids.
We want to speak about truths and love and peace and revolution. But we are afraid. We are silenced.
We feel small and useless and powerless.
Overwhelmed.
The Mental Health Crisis that has ensued following the grave detriments of the Pandemic is REAL. More real than many want to admit. But….AND, it has been here all along. There was Mental Health Crisis long before this Pandemic and there will be Mental Health Crisis after. It is ongoing and never ending and what’s more important than instilling fear on social media, worrying people about the state of their mental health, is to acknowledge it, accept it, look around and notice who might be a part of it, stuck in it, swallowed by it, and what your role is to support and help and contribute.
Too many are in denial.
Too many are stuck in the fear and not in the doing.
And.
We can do nothing.
Or.
We can do something.
You can do something.
And learning is always a powerful place to start.
I am currently studying Mental Health & Neurology for Clinical Practice. It is fascinating and intriguing and has given me a new lens to look through when it comes to the health of the brain and the nervous system. While there seems to be growing knowledge in the medical and mental health support communities, there is still much to learn about how we can support our own mental health, and that of of our loved ones, through medical avenues AND/OR holistic and functional medicine strategies.
I am not a mental health expert, I admit, but I have been studying holistic health and nutrition for over a decade. I recognize that medical interventions are sometimes, maybe often, necessary for many folks out there and I am grateful for the continued efforts of the medical community to release studies and research that enables all health professionals to further their education. While many of those struggling with their mental health may need to rely on the medical system to support them, there are many others who are challenged with mental health issues, looking for alternative ways to manage it.
There is no question that some people need medication.
AND.
Undeniably, there are issues with the overuse of medication. Unfortunately, there are many people out there who have been prescribed medication that they potentially do not need, and many others are on medication that is doing much more harm than good.
The current statistics on how many people are medicated for depression and other mental health struggles is absolutely staggering:
”30 million Americans are prescribed 12 Billion Dollars in antidepressants every year”
what’s much more interesting to me is that
“89% of depressed patients are not receiving a clinically significant benefit from the antidepressants that are prescribed for them;
antidepressants are not effective for mild to moderate cases of depression;
and 25% of those taking antidepressants don’t have a diagnosable condition”.
What this really means is that we are failing catastrophically to provide help for those suffering; that many are taking medications that are likely doing more harm than good (depression medications are known for their detrimental effect on the digestive system and microbial balance, can cause hard-to-reverse physiological changes, insomnia, loss of energy and libido, among a LONG list of other destructive side effects), costing people money they might not have, and FAILING to teach these sufferers that there might be ANOTHER WAY.
Make no mistake.
Medication may be the right answer for some.
AND
It may NOT be for others.
And Medication Is NEVER the Only Option.
I must mention, first, that it is CRITICAL to work with a professional to help devise an approach that is individualized to suit you and your specific needs. If you are currently on medication and want to ease off of it, it is imperative that you do this with the support of your medical practitioner and with a clear path forward.
What you CAN do right now, medication or not, is work on some holistic strategies that can help strengthen your mental health naturally and safely.
Supporting Your Mental Health Naturally
Balance Your Blood Sugars: A powerful place to start to reduce many symptoms and improve brain health, is balancing daily blood glucose levels. Many folks don’t realize just how much damage is being done by regularly consuming problematic foods and drinks that will offset the natural, happy rhythm of the glucose levels in the body. Regular fluctuations in blood sugar levels produce SO VERY MANY symptoms: mood swings, fatigue, difficulty focusing, feelings of anxiety and depression, insomnia, symptoms of ADHD, hormonal imbalances, immune function depression, adrenal fatigue, and the list goes on. Eating regularly throughout the day and developing a food rhythm that is right for you is a powerful place to start. Reducing refined and processed foods, stimulants: caffeine, alcohol, sugar, nicotine, and including a solid plant diversity in the diet can go a LONG way.
Eat A Real Food Centered Diet: What is mostly sucking us dry by way of positive energy and mentality is our constant exposure to social media marketing and the bombardment of the food industry. If you can step out of those effects for just a moment, you may notice the rays of light that shine through with a little realism and sense. We are meant to eat real food. Period. We are not meant to ingest processed non-food products laden with chemicals, colourings, preservatives, that come in fancy wrapping that winds up destroying the planet that we inhabit. These hundreds of ingested toxins have great impacts on mental function, nervous system function, and brain health, and are cumulative in nature. Look around you and ask yourself how you can tweak your regular diet to include a more real food focus. Can you shop smarter, support local farmers, grow more of your own food, and slide away from things that are not truly meant for the body? We can ALWAYS do better; there is ALWAYS improvement to be done.
Include Healthy Fats: The brain is made up of over 60% fat. Low fat diets, high fat, poor quality diets, restrictive cholesterol intake, and confusing evidence around diet and fat consumption, are ALL to blame for the massive amount of cardiovascular disease and mental health issues crushing the health of North Americans at an alarming speed. Here are a few important things to understand:
Cholesterol is needed for proper function of the brain, the nervous system, the heart, the blood vessels, to maintain hormone balance, and plays a critical role in the absorption of vitamin D. Good cholesterol intake and a proper HDL to LDL ratio is important for mental health.
Reduce LDL cholesterol foods: dairy, red meats, processed meats, fried foods, baked goods, eggs, shellfish, hydrogenated oils/fats
Include foods that support healthy cholesterol levels: avocado, olive oil, nuts, seeds, beans, legumes, leafy greens, cruciferous vegetables, whole grains, all varieties of fruits & vegetables
Both Omega 6 (Linoleic acid) & Omega 3 (Alpha-linoleic acid) must be obtained from the diet and are both responsible for helping to make all the other fats in the body. What is most important to know about these fats is that it is the RATIO between the Omega 6: Omega 3 that has the most effect on health. Most North Americans consume a diet far too high in Omega 6s and not high enough in Omega 3s (about a 40 : 1 ratio), where the more appropriate and ideal ratio is actually a 4 : 1, Omega 6: Omega 3. Reducing poor quality oils in the diet: canola, safflower, sunflower, vegetable, soya, peanut, etc. and processed foods, and increasing quality Omega 3s can help balance this ratio: cold water fish, flaxseeds, chia seeds, nuts, seeds, walnuts, flaxseed oil, or consider supplementing with a cod liver oil or another Omega 3 oil.
Exercise: The absolute BEST and CHEAPEST way to reduce symptoms of anxiety and depression is to include daily exercise. Studies are now concluding that exercise can be AS EFFECTIVE at treating depression as drugs (SSRIs and others) and psychotherapy! Daily movement, whatever feels right for you, is imperative to a solid, Holistic Approach, to working with depression. The only thing required is a little effort and motivation. What I often suggest to clients who struggle getting started on a movement regime is to either buddy up with a friend who needs a little kick in the butt too, or sign up for a loca class, pay for it so that you are held accountable, and reap the benefits of not only the movement, but the connection as well.
Use Healthy Stress Management Techniques: I feel as though it’s difficult to read anything about Holistic health these days that doesn’t give heavy mention of stress and its insurmountable effects on health (mental & physical) and disease. You may roll your eyes at yet another mention of yoga and meditation, but let me just tell you this: if it feels like a hard thing to integrate in your life, it’s likely the thing you need most 😉 AND, take it first hand from someone who struggles to slow down and make time to breathe, I realize how hard this can be to include in your everyday life. But friends, STRESS IS DAMAGING your mental health! 5 - 10 minutes a day can go a long way. Find a breathing APP or guided meditation, a yoga class or tai chi, that you like and see if you can’t weave a little down time into your everyday routine.
Supplement Strategically: While it’s always the ideal approach to use food as medicine first and foremost, sometimes we can use a little clinical support through strategic supplementation. I will first mention that it’s important to work with a Health Professional to help you find the right supplements, in the proper form, and in the appropriate dosage for YOU in order to get the benefits that you hope for through the use of supplements. Some supplements that could be considered to support Mental Health:
Folic Acid & B12: deficiencies can cause depression, particularly in the elderly
Vitamin B6: levels are typically low in those suffering from depression
Zinc: an imperative role in regulating the nervous system and low levels are associated with depression
Selenium: low levels significantly increase risk of developing depression, anxiety, confusion, and hostility
Chromium: critical mineral for insulin sensitivity and thus, needed for movement of glucose into the neurons
Vitamin D: plays a critical role in affecting nerve growth, low levels are associated with depression and anxiety
Omega 3: can drastically reduce symptoms of anxiety, ADHD, and depression
5-HTP: can be as effective as SSRIs, crosses the blood brain barrier and can thus increase serotonin conversion by up to 70%
SAMe: increases serotonin, dopamine, and phosphatides; has as great a response as antidepressant
Herbs to Consider:
St. John’s Wort: natural antidepressant, modulates serotonin uptake, calms the adrenals, potent antioxidant
Kava: calms the nervous system
Gingko Biloba: improves circulation to the brain, protective antioxidant for the brain, enhances oxygen & glucose utilization by the Nervous System
Turmeric: reduces inflammation & anxiety with the potential to be as effective as prozac
Learn About Mental Health: What’s super tough about being a health advocate these days is that there is FAR too much conflicting evidence out there; unsubstantiated claims, fad diets & glorified negative food habits & behaviours, causing a cascade of mixed up feelings, emotions, & reactions. If you are confused as to what is YOUR best path forward, please don’t ask the internet or tiktok or the latest health APP. Find a trusted Health Professional that has studied and read and is part of support networks of other health professionals who are doing the work and receiving the proper information. Find an avenue of learning that supports your goals, is genuine and not financially driven, and learn in a real and honest way about supporting your health and happiness LONG TERM!
We cannot be power-LESS if we are power-FULL.
Take your health into your own hands.
References:
Antidepressants affect gut bacteria
Benefits of Exercise for Clinically Depressed
Mental Health & Neurology - Josh Gitalis