Mental Health Mojo: Daily Habits for Mental Wellness
Mental Health Mojo: Daily Habits for Mental Wellness
Taking care of your mental health is cool. We need to think of mental health less like something that only pops up when there's a problem, and more like something we take care of, stretch, and exercise every day - just like our physical health.
Imagine your mental health as a garden: if you only water the plants when they're wilting, the garden will never thrive. But if you tend to it regularly, giving it consistent care and attention, it flourishes. The same goes for our minds. By nurturing our mental well-being daily, we create a resilient, vibrant, and balanced inner landscape.
I don’t know about you, but I don’t just want average mental strength; I want strength and resiliency when it comes to my mental health.
“I want strength and resiliency when it comes to my mental health.”
Having worked in mental health my entire dietetic career, I have some opinions about the system. There are parts of it that are not working. For instance, 1 in 4 American women are prescribed medication for mental health disorders. There has been a significant increase in the prevalence of depression among adolescents over the past decade.
Women and Mental Health
Prevalence of Anxiety Disorders:
Women are nearly twice as likely as men to be diagnosed with an anxiety disorder.
Lifetime prevalence of anxiety disorders in women is approximately 23.4%, compared to 14.3% in men.
Prevalence of Depression:
Women are about twice as likely as men to experience depression.
Approximately 10% of women experience symptoms of major depression at some point in their lives, compared to 5.5% of men.
Postpartum depression affects 10-15% of new mothers.
Trends Over Time:
Depression rates in women have shown an increase, particularly among younger age groups.
These statistics highlight the significant impact of anxiety and depression on teenagers and women, emphasizing the importance of early intervention, awareness, and ongoing support.
Because of the increasing rates, it makes sense that we are seeing more and more people seek out mental health treatment.
The Misconceptions About Mental Health
I have a few bones to pick with some of the messages out there about mental health. One pervasive idea is that you have to be clinically depressed, have an anxiety attack, or experience burnout to seek help.
Our culture hints that you cannot claim burnout or depression until you hit rock bottom. You cannot quit your job until you become so disconnected that your husband wants a divorce, or you shouldn’t seek therapy unless you are so deep in postpartum depression that you have a debilitating breakdown.
Why wait until something awful happens? Why can’t we see the red flags and fix it? It would be like letting your debt build up so much that you ignore the collection calls and don’t address it until the cops are knocking at your door to repossess your house.
We cannot wait for rock bottom. We need to read the signs and care for ourselves before we get there.
This is something I say to woman after woman. I work with so many of you who are in a season of stretch, juggling motherhood, careers, dreams, health, and you are tired! Instead of waiting for it to crush you, what are you doing right now to build your strength? You do not have a spirit of victimhood, fear, or timidity. I believe you were made strong and powerful! Take on the stress before it overtakes you.
“We weren’t called to live a life of the best paying job or the highest status job, but to a life that serves our family, friends, and the mission God has laid out before you.”
- Bob Goff
Prevention and Mental Strength Training
Prevention and mental strength training go a really long way. We are NOT broken and don't need chemicals to rebalance. I am not opposed to medication for mental health, but I am opposed to the idea that you need them forever and that they are the only cure for your problem. Your health is under your control. Optimal health is possible through avenues outside medication when working with lifestyle medicine, which involves simple, everyday habits.
DISCLAIMER: This is not a case against medication. I believe strongly that medication serves a purpose in the right place and time. What I do take issue with is the thought that you are broken and medication is the only answer. To help you understand how and why I came to this, let’s dive into some of the research.
The Chemical Imbalance Theory
The theory that depression is caused by a chemical imbalance, specifically a deficiency in neurotransmitters like serotonin, has been a prevalent explanation for decades. This idea suggests that medications such as selective serotonin reuptake inhibitors (SSRIs) can correct this imbalance and alleviate depressive symptoms. However, this theory remains contentious and has not been conclusively proven.
Criticisms and Evidence Against the Theory
Lack of Direct Evidence:
Despite extensive research, there are no consistent biomarkers for serotonin levels that can reliably diagnose depression. Studies have not consistently shown lower serotonin levels in people with depression.
Post-mortem studies on serotonin levels in the brains of deceased individuals with depression have not consistently supported the theory.
Effectiveness of Antidepressants:
Antidepressants do not work for everyone, and their efficacy varies widely among individuals. Some studies suggest that the placebo effect plays a significant role in the perceived effectiveness of these medications.
SSRIs and other antidepressants often take several weeks to show effects, despite increasing serotonin levels almost immediately, suggesting that their therapeutic effects might not be directly due to correcting a chemical imbalance.
Alternative Theories and Models:
Depression is increasingly understood as a complex condition influenced by genetic, environmental, and psychosocial factors. Chronic stress, trauma, and adverse life events are significant contributors.
Newer theories propose that depression may be linked to changes in brain plasticity and inflammation rather than a simple neurotransmitter deficiency.
While the chemical imbalance theory provided a useful framework for understanding depression and developing treatments, it is now considered overly simplistic. Depression is a multifaceted disorder with various contributing factors beyond neurotransmitter levels.
Current research suggests a need to focus on a broader range of biological, psychological, and social factors in understanding and treating depression.
Nutritional Psychiatry
Nutritional psychiatry is becoming more and more popular as we now know that 95% of serotonin is made in the gut. And if you have an inflamed gut, you likely have serotonin shortages. So my plan is to leave the medication prescribing to trusted psychiatrists, while I continue to work with people like you on lifestyle medicine. Let’s dive into nutrition for mental health or nutritional psychiatry.
Here are some things you need to know:
Are you vitamin D deficient?
What is your hemoglobin A1c?
What are your inflammation levels (this can be measured through high sensitivity C-reactive protein testing)?
Is your thyroid imbalanced?
Are you B12 deficient?
These are conversations I like to have one-on-one with folks as we dive in deeper, but for the purposes of this blog, let’s talk about some nutrition specifics for your mental health.
Your Gut-Brain Connection
Our brains are incredibly metabolically active organs. That means they require many different nutrients to function properly. When our nutrition becomes imbalanced, it can lead to changes in our brain metabolism that impact our mood, thinking, and memory.
Below are nutrients that are necessary for brain healing:
Essential Fatty Acids (1-2 g daily of EPA and DHA)
Complex Carbohydrates
High-Quality Protein (tyrosine, tryptophan, phenylalanine)
Vitamin A (associated with memory and thinking skills)
B Vitamins (B1, B2, B3, B12)
Vitamin C
Choline
Vitamin D
Vitamin E
Inositol
Foods to Prioritize
Fatty fish (salmon, herring, tuna, sardines, trout)
Eggs and dairy
Whole grains
Beans and legumes
Avocado
Nuts and seeds
Leafy greens
Berries
Potatoes
By incorporating these nutrients and foods into your daily diet, you can support your mental health and overall well-being.
Remember, taking care of your mental health is a daily practice, just like physical exercise. Let's make mental wellness a priority and build a stronger, more resilient you!
Call to Action
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Cheers, and happy eating!
