Mental Health Solutions

There’s a lot we can do to improve our mental health naturally however if a person is in a position where they are a danger to themselves or others, or if anxiety is moderate to severe, they must seek immediate help from a medical doctor or visit their nearest emergency room. 

There are many steps one can take to support their mental health, especially if anxiety or depression is mild and begins by eliminating process foods, removing high sugar foods, identifying and avoiding allergenic foods and environmental factors, exercising regularly, getting plenty of sunlight and fresh air, getting adequate and refreshing sleep and replacing missing nutrients. 

Avoid Processed Foods

Our brains need to have nourishing foods in the right balance of nutrients to work properly. If our body is deficient in these nutrients, we won’t be able to tolerate stress as well and  we will experience anxiety and a depressed mood. Our brains need healthy foods for good brain functioning. Processed food lacks essential vitamins and minerals that are found in whole foods. Trans fats, processed vegetable oils, alcohol, refined carbohydrates and sugars are all unhealthy choices for our body and our brain. The Avon Longitudinal Study of Parents and Children showed that a diet which includes lots of vegetables, fruit, fish, and greens was associated with a lower rate of depression and anxiety. Another study of over 10,000 adults, reported that when participants followed a Mediterranean diet rich in olive oil, fruit, legumes, beans, lentils, green leafy vegetables, and fish, had less depression. 

Avoid High Glycemic Foods

There also appears to be a link between depression and bipolar disorder and a diet high in glycemic index foods. High glycemic index foods are usually simple sugars and refined carbohydrates. Gluten sensitivity is known to cause neurological problems. 

Gluten Sensitivity

According to one study, gluten sensitivity was shown to contribute to schizophrenia, bipolar disorder and anxiety.  

Omega 3 Fatty Acids and Certain Other Nutrients Improved Depression in Studies

Current evidence also finds omega-3 fatty acids beneficial for depression. 

Depression can also be improved by restoring missing vitamins and minerals, such as Vitamin D, Vitamin E, and B vitamins like B12 and folate, calcium, magnesium, lithium, chromium, and zinc. Supplements such as SAMe and St. John’s Wort have also been shown helpful to those who have mild to moderate depression. 

Research shows that a diet low in refined carbs and sugar and rich in whole grains and omega-3 fatty acids is associated with a lower rate of depression and bipolar disorder. A 2022 study reported that dietary intake or supplementation of Omega-3 fatty acids was found to be associated with improved bipolar disorder symptoms, along with seafood, folic acid and zinc. The study also found promising results associated with Coenzyme Q10 (Coq10) and probiotics. Taken together, these findings suggested that those with bipolar disorder should lead a healthy dietary lifestyle that includes a daily diet of fruits, vegetables, seafood and whole grains. 

Vitamin D

One study evaluated the link between a deficiency of magnesium in the diet and depression in over 5000 participants. Vitamin D is very important to our health and affects many different mechanisms and systems in our body. A study in 2005 showed that low levels of vitamin D are significantly associated with a higher depression score. Another study found that psychiatric patients had significantly lower levels of vitamin D than a control group. 

Folate

Folate, a B vitamin, is one of the most important vitamins for treating depression. Folate is used to treat depression with or without antidepressants. When folate is taken along with an antidepressant medication like Prozac, research showed that there was an improvement in depression greater than the effect of the antidepressant alone. 

Exercise, Sunlight and Sleep

Exercise is another treatment for depression, however many who are depressed do not feel like exercising. An hour per day of exercise is recommended for people with or without depression, but a person who is depressed should at least start with 15 to 20 minutes of exercise per day and slowly increase the time. Walking outside is an excellent choice. Nothing works better for depression than exercising in the sunlight. St. John’s Wort is a common herbal supplement used for mild to moderate depression however studies show it may interact with certain medications, so caution should be taken when taking it.

When anxiety becomes chronic, it can affect one’s physical health, relationships, and job. It is important to exercise, eat a nourishing, unprocessed diet and get adequate, quality sleep. A lot of people find it helpful to walk outside while listening to music. 

Adaptogenic herbs like Ashwaganda, Cordyceps , Rhodiola and Eleuthero Root, or a combination of all, can reduce stress hormones, such as cortisol. Kava kava research can also be helpful for anxiety and is also used for musculoskeletal pain.  Lobelia herb is also an excellent because it slows down breathing and calms the heart rate. It also relaxes muscle cramps and spasms. If liquids or tinctures are not available, empty the powder from the lobelia capsules directly onto the tongue.

Key nutrients for anxiety are GABA and magnesium. Flowers remedies are also helpful for decreasing the feeling of anxiousness - try 5 to 10 drops of Bach Rescue flower remedy underneath the tongue. This helps reduce anxiety, grief, and emotional shock and should be a part of every first-aid kit.  

If you have moderate to severe anxiety not relieved by diet, exercise or nutritional supplements, please seek medical help.

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If you feel depressed, do whatever possible to be physically active on a regular basis. Get your vitamin D levels checked and consider an omega 3 fatty acid supplement (fish oil). Avoid all substances and incorporate a healthy, unprocessed diet without refined carbohydrates, sugars or trans fats. Light therapy and music therapy have both been shown to be helpful. 

If you have moderate to severe depression not relieved by diet, exercise or nutritional supplements, please seek medical help.

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