Nancy McCormack
In an era where everyone seems to be discussing mental health, it may be time for each of us to do a self-inventory. So many of us relate to the faces of depression, the sad, expressionless, apathetic masks worn by so many suffering from Major Depressive Disorder (MDD). However, many of us face the day with a smile, a sustainable routine and attend to all of our daily needs, including work, children, and other needed obligations. Does this mean we are NOT depressed? Or just not “happy”, “satisfied” or is this just considered being “content”?
Truly defining our mental health state depends on how we regulate our emotions, reactions and perceptions of what, who and why, we want what we do. Defining a normal state of well-being is as easy as someone saying they prefer the color red. Bright red, fire engine red, maroon, red, blush red, and so on. To each, the meaning of red is different, normal. Each day we open our eyes and start our daily routine. Through which lens do we choose to begin our day? Are we so routine that we have created the pathways of the brain to repeat our patterns that lead us down an unfulfilling road that we accept as our life?
Depression is not always as severe as wanting to harm one’s self. Mild signs and symptoms of depression are often overlooked in society and by our own selves. Some key identifying signs are loss of concentration, forgetting relatively mundane tasks or ideas and having some difficulty making decisions. Sometimes, we just “don’t feel like it” The way we think, perceive, and interpret our reality is how we create our truths. By taking small steps, our state of mind can be rewired, as long as we continue to make a practice a daily routine.
What we eat is something we usually all take for granted. We grab and go, order meal kits or do a drive thru. Defining our mood often comes down to what we have eaten. Paying attention to what we feed our body is essential as what we ingest, we become. Foods high in sugar, additives and other substances cause our brain to become bogged down, our organs not to function optimally, and it effects everything from our sleep cycle to our physical appearance and performance. All of those factors play a role in our mood and our“ stuck” cycle.
In taking a look at nutritional therapies, we have learned that both prevention and treatment are key. There is an intersection of both mental and physical health where we can apply what we eat to how we feel. An overall improvement can be accomplished by a significant amount just by making some simple adjustments.
Self Care Tips for Wellbeing
Eat
Add vitamins and minerals to your diet. Change white refined sugar to monk fruit, agave nectar, organic sugars or raw honey.
Chew your food. Simple steps such as eating when you are relaxed and chewing thoroughly improves your digestion which can improve mood
B complex and D vitamins (get tested for deficiency yearly)
Vitamin D is associated with both chronic pain and depression and vitamin B is crucial for brain function
Good proteins support a good mood, provide energy and lessens anxiety.
Eat a variety of pre and probiotic foods – soluble and insoluable fiber,
Fermented foods such as sauerkraut, miso, cultured yogurt are also important for digestive and brain health
Add collagen to your drink or smoothies.
Drink
Keep balance-drink the coffee! Your basic amount of coffee can actually help you focus and increase your attention. Too much, as with anything, will increase your anxiety and create insomnia.
Drink plenty of water, if straight water isn’t your thing, add slices of lemon and cucumber, eat watermelon or spinach. There are plenty of creative ways to hydrate.
If you drink alcohol, do it mindfully. Alcohol is a natural depressant, therefore it can lead to feelings of depression. Alcohol also impairs the natural detoxification of the organs.
Drink carrot juice, add cabbage, garlic, onions to your diet.
Sleep
Get good sleep! Eat cherries, they stimulate melatonin, make a smoothie.
Decrease your caffeine intake after dinner.
Put your phone down, stop stimulating your brain.
Practice mindfulness, feel the core of your inner being. Sit and be still. Imagine all your racing thoughts keeping you awake, now imagine a train station. The train is coming at a high rate of speed, as it approaches, guide all of your thoughts onto the train as it races by. Keep doing this until your head is clear.
As melatonin decreases with age we need to start taking simple steps to maintain a healthy sleep/wake cycle. For example; room darkening shades, relaxing our body, taking a warm bath, listening to mindfulness, meditations or comforting sounds can help ease us into a deeper sleep.
Use an app! There are several worthwhile apps to assist in sleep. Take advantage of them. If you are a healthcare provider, an annual subscription to Headspace could be free!
and Be Merry
Laugh! Not only laugh with others, learn to laugh at yourself. Laughter provides essential mood support and allows us to become mentally flexible, spiritually open. Laughter can relieve anxiety, symptoms of stress, assist in decreasing pain, uplifting our spirits by generating mental relaxation. It allows us to enhance our oxygen rich air, stimulating our organs. Once a day, make it a goal just to laugh (a big smile doesn’t count) and give yourself extra points if it’s a good belly laugh!
Know :
Amino acids support brain function.
Your circadian rhythm affects your mental health as a whole and plays a crucial role in how we feel both mentally and physically. These are key in reducing the risk for depression.
When choosing a vitamin or supplement, or making any other lifestyle changes, consult with your pharmacist or physician as some over the counter (OTC) supplements, vitamins, minerals and/ or herbs are contraindicated with certain medications. An example would be an SSRI should not be combined with 5-HTP, an amino acid (a natural occurring SSRI), this could potentially lead to Serotonin poisoning (KORN, 2018). Also, when choosing a vitamin, it is important to read labels. This will allow you to identify vitamins that contain unnecessary additives, fillers and even food coloring.
Always, know your worth Never give up
Nancy McCormack MSN, RN
References
KORN, L., PhD,MPH,LMHC,RPP,NTP,NCBTMB. (2018). Nutritional and Integrative Medicine for Mental Health Professionals [audiobook].
Author: Amaury Abreu
