The days, weeks, and years seem to be going faster, and I am seeing more and more people struggling with stress and mental health challenges. Is it because we can’t keep up and our minds are spinning out, or is it something else? It’s great to see that people are becoming more curious about learning to empower themselves with natural strategies to navigate some of those mental health challenges. But, before we get too fancy with externally manipulating brain chemistry, or applying complicated psychotherapy techniques, it’s critical to understand and apply the most basic of human health needs; otherwise, we are missing the point.
As a naturopath, I recognise that mental health encompasses mind, body, and spirit, and it’s all connected. The pillars of health- sleep, nutrition, stress, movement, emotional and spiritual health all play a vital role in shaping our mental state.
Mental Health Foundations to Prioritise!
Sleep
Without adequate and good-quality sleep the brain doesn’t get a chance to unplug, reset or defrag overnight. Healthy sleep has 5 stages, and during each of these stages, the brain undergoes essential processes such as memory consolidation, emotional regulation, and cognitive restoration. Stage 3 and 4, known as deep sleep or slow-wave sleep, are particularly significant for physical restoration and immune function, while REM sleep is essential for processing emotions and consolidating memories. Disruptions in these stages, whether due to insomnia, sleep apnea, or other sleep disorders, can lead to cognitive impairment, mood disturbances, increased stress levels, and a higher risk of developing mental health conditions such as depression, anxiety, and bipolar disorder. Prioritizing good sleep hygiene and addressing sleep-related issues are vital to maintaining optimal mental well-being.
Nutrition & The Gut-Brain Connection
What we eat and drink, think, and do every day impacts our mental resilience. The gut-brain connection highlights how what we eat directly influences our cognitive function, mood stability, and emotional regulation. The gut microbiome, comprised of trillions of microorganisms, plays a pivotal role in regulating neurotransmitter (brain chemical messengers) production and immune function. An imbalance in gut bacteria, known as dysbiosis, can disrupt these processes, leading to cognitive impairments and mood disturbances. Maintaining a healthy gut through a balanced diet, probiotics, and daily habits is essential for promoting optimal mental well-being.
Movement & Exercise
So, if you haven’t already heard it a thousand times -movement is good for you! Regular physical activity and exercise can have a profound influence on mental health, contributing to improved mood, reduced stress levels, and enhanced cognitive function. Engaging in the right amount of movement releases endorphins, neurotransmitters that act as natural mood lifters, promoting feelings of happiness and well-being. Exercise also has an impact on the body’s stress hormones, helping to alleviate symptoms of anxiety and depression. However, it’s wise to strike a balance with exercise. Too much exercise, can lead to burnout, injury, and an unhealthy preoccupation with body image. Healthy exercise involves listening to your body, enjoying a variety of activities, and prioritizing rest and recovery. By finding movement you love, that you can keep doing most days, and that suits your individual needs, you can harness the mental health benefits of movement while avoiding the pitfalls of overexertion.
Emotional, Spiritual Health & Connection
Last, but certainly not least….hmmm….maybe it should actually be first…
Emotional and spiritual connection, along with a sense of community, are fundamental pillars of mental health and well-being. Cultivating meaningful relationships and fostering a sense of belonging provide vital sources of support, empathy, and validation, buffering against feelings of loneliness and isolation. Sharing experiences, thoughts, and emotions with others is something humans have thrived on since the beginning of time. Engaging in spiritual practices, whether through meditation, prayer, or mindfulness, offers individuals space, purpose, meaning, and a sense that there is something bigger than themselves, and the everyday humdrum. It’s essential to prioritize nurturing these connections, whether through spending quality time with loved ones, participating in community activities, or engaging in personal reflection and spiritual exploration. By having the courage to explore the breadth of emotional and spiritual well-being, (separate from the constraints of religious dogma), individuals can cultivate a strong foundation for mental resilience and empowered self-responsibility.
As we prioritize mental wellness in our lives, embracing a holistic approach that considers the interconnectedness of mind, body, and spirit can lead to profound transformations. Regarding mental health, naturopathic principles include addressing factors such as nutritional imbalances, hormonal disruptions, and gut health using food as medicine, herbal remedies, and where appropriate, targeted supplements can also play a crucial role in supporting mood balance and cognitive function. By integrating naturopathic principles, lifestyle practices, and community support, we can nurture our mental health and cultivate a sense of vitality, resilience, and fulfillment.
If you or someone you know needs help or support here are some resources.
- Lifeline: 13 11 14 or lifeline.org.au
- SANE Australia Helpline: 1800 18 SANE (7236) or sane.org
- Beyond Blue: 1300 22 46 36 or beyondblue.org.au/forums
- Black Dog Institute: blackdoginstitute.com.au
- Headspace: 1800 650 850 or headspace.org.au
- ReachOut: reachout.com
- Suicide Call Back Service: 1300 659 467
- 13YARN: 13 92 76
If you’d like to know more about natural supports to help the mind and body work better together, reach out and let us know.
