How to Improve Your Mental Health - Holistically
By Lethabo Phaahla
In honour of Mental Health Month, it's important to highlight the often overlooked but powerful role that a holistic approach plays in supporting mental wellness. Holistic wellness goes beyond just focusing on one area, like our diet. It embraces the idea that nutrition, sleep, and our everyday lifestyle choices all work together to impact our mental well-being. When we address these elements together, we can create a more balanced, sustainable approach to mental health.
The Gut-Brain Connection: Nutrition’s Role in Mental Health
Let’s start by diving into the science behind the gut-brain connection. Research has shown a strong link between our gut and brain, known as the "gut-brain axis." The gut is home to trillions of microbes that support digestion, mood regulation, and even cognitive function. Remarkably, about 90% of serotonin, the neurotransmitter that helps regulate mood, is produced in the gut. This is the same hormone that most antidepressants aim to increase and stabilize.
When our gut microbiome is imbalanced, it can lead to poor digestion, mood disturbances, anxiety, and depression. But here's the good news: we can support our mental health by supporting our gut health. A diet rich in fruits, vegetables, whole grains, and lean proteins gives our bodies the nutrients they need to maintain a healthy gut. Omega-3 fatty acids, found in foods like salmon and walnuts, have also been shown to reduce symptoms of depression. Additionally, antioxidants from plant-based foods help combat inflammation, a known contributor to mental health issues.
The Role of Sleep in Mental Wellness
Just as essential to our mental health is sleep. During sleep, our bodies and brains undergo repair and restoration. Poor sleep not only increases the risk of developing mental health issues like anxiety and depression but also affects our ability to regulate emotions, making us more irritable and less able to cope with stress. If we tire stress back to the gut-brain axis, we see that it kills the good bacteria in our gut.
The National Sleep Foundation recommends adults get 7-9 hours of sleep per night. Yet, nearly 35% of adults report getting less than 7 hours, which raises cortisol levels - our body's primary stress hormone - and further impacts mental health. Over time, chronic sleep deprivation can lead to cognitive decline, chronic stress, and serious mental health concerns.
The Intersection of Nutrition, Sleep, and Mental Health
The connection between diet, sleep, and mental health is backed by growing research. A 2019 study published in The Lancet Psychiatry found that individuals following a healthy diet reduced their risk of depression by 33%. Similarly, a study published in Sleep Health revealed that people with irregular sleep patterns were significantly more likely to experience anxiety and depression.
In addition, diets high in processed sugars and unhealthy fats can worsen symptoms of anxiety and depression, while poor sleep can magnify the negative effects of these food choices. Nutrition and sleep work hand-in-hand, serving as essential pillars for maintaining a balanced mind and body.
Taking Mental Health into Your Own Hands at Work and Home – Holistically
With work responsibilities, family, and life’s endless demands, finding the time to focus on your mental health can feel overwhelming. However, small, intentional actions can create meaningful changes in both your work and personal life. Here’s how you can start:
1. Eat for Mental Clarity: Incorporate nutrient-dense, whole foods into your meals. At work, swap sugary snacks for healthier options like nuts, fruits, or dark chocolate to stabilize your energy and mood throughout the day. Prepping your meals can also save you from last-minute unhealthy choices. Learn more in this blog post.
2. Prioritize Quality Sleep: Set up a consistent sleep routine by going to bed and waking up at the same time each day, even on weekends. Avoid heavy meals, caffeine, or screen time before bed. Wind down with calming activities like meditation or stretching to promote restful sleep. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
3. Stay Hydrated: Dehydration can affect mood, cognitive function, and gut health. Keep a water bottle nearby and make it a habit to drink water regularly, especially if you start to feel mentally sluggish.
4. Get Moving: Physical activity is a powerful stress reliever. Exercise releases endorphins, which are natural mood boosters. Activities like walking, yoga, or strength training can help reduce stress, anxiety, and depression symptoms.
5. Step Outside for Fresh Air: Spending time outdoors in nature has been shown to lower stress levels and reduce anxiety and depression. A daily walk or simply sitting in a green space can benefit your mental well-being.
6. Set Boundaries and Manage Your Time: Protect your mental health by setting clear personal boundaries and learning to say no when you’re overwhelmed. Practicing effective time management will help reduce stress and prevent burnout.
The Benefits of a Holistic Approach to Mental Health
When we take a holistic approach to mental health and address not only what we eat but also how we sleep and live, the results are transformative. Here are some of the top benefits of using this approach:
1. Reduced Stress and Anxiety: Eating nutritious meals and getting enough quality sleep provides your body with the stability it needs to manage stress. Together, these habits help lower cortisol levels and prevent spikes in irritability or anxiety.
2. Improved Mood: A healthy gut leads to better serotonin production, which helps stabilize your mood. Meanwhile, adequate sleep allows your brain to process emotions and handle stress more effectively.
3. Sharper Focus and Productivity: Proper nutrition fuels your brain, and restorative sleep improves cognitive function. When these habits are combined, you’ll find it easier to stay focused and productive, even during busy periods.
4. Sustainable Mental Health: Rather than masking symptoms, a holistic approach addresses the root causes of mental health challenges, such as inflammation, nutrient deficiencies, and sleep deprivation. This leads to long-term mental wellness.
Conclusion
Mental health is deeply intertwined with our overall wellness. By nourishing our bodies with the right foods and prioritizing restorative sleep, we can take meaningful steps toward better mental health, both at work and at home. This Mental Health Month and beyond, let’s embrace a holistic approach and take control of our well-being by nurturing our minds, bodies, and spirits. Progress is about sustainability, not perfection, so remember to be kind to yourself as you make these changes.
Sources:
1. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems, Journal of Neurochemistry, 2016.
2. The Lancet Psychiatry, "Diet and mental health: Is there a link?, 2019.
3. Sleep Health, Irregular sleep patterns and mental health: A study review, 2020.
4. National Sleep Foundation: "Sleep and mental health, 2021.
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