Mental Health Awareness and the Importance of Nutrition
Welcome to May and Mental Health Awareness Month — This is an important time to take a moment to reflect on the importance of taking care of yourself, especially your mental health. This also hits home as a family member took his own life a few weeks ago, and we are now seeing the heart-wrenching effects it is having on the entire family. It is a solemn reminder of how precious life is and that we need to keep checking in with each other no matter what season of life we’re in.
As many as one in five adults in the United States live with depression or mental illness, yet many people fail to recognize the warning signs or seek help when they need it. This month is an opportunity for all of us to be mindful of how we can take better care of ourselves inside and out so that we can lead happier and healthier lives before it is too late.
One way to promote better mental health for yourself and others is to become cognizant of the indicators. Many people suffer without even realizing what’s going on, so it is important to be able to recognize the signs in yourself and others. Some common warning signs include:
- Feeling numb, hopeless, helpless, or worthless
- Experiencing excessive anxiety or fear
- Isolating yourself from friends and family
- Abusing drugs or alcohol
- Engaging in self-destructive behaviors
It’s okay to not be okay . . . if you notice any of these signs in yourself or someone else, it’s important to seek help from a professional counselor or therapist. Mental health problems can be extremely difficult to manage on your own, and professional support can make a huge difference in how you feel and function.
Another important way to promote better mental health is to take care of yourself inside and out. This means making healthy lifestyle choices, such as eating well, getting regular exercise, and getting enough sleep each night. Additionally, it’s crucial to find ways to reduce stress in your life and practice regular self-care. Some effective strategies for self-care include workouts (my favorite is walking/running/hiking), meditation, journaling, or spending time with loved ones. By taking care of your mind and body, you are more likely to just feel better overall.
Whether you struggle with any issues or want to help others through their issues, there are many ways you can make a difference during this Mental Health Awareness Month (and beyond). Take the time to recognize the signs of someone that is not okay and reach out to them if you know they might be struggling, and make a commitment to taking care of yourself both mentally and physically. By doing so, you can help promote better mental health for yourself and others around you.
For yourself, remember that good nutrition is essential for overall health, especially for your brain. Just as eating a healthy diet can help reduce your risk of physical health problems. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains can help improve your mood and keep your mind sharp. Additionally, staying hydrated and avoiding processed foods can help reduce the negative effects of stress.
If you are struggling, making healthy dietary choices is even more important. Research has shown that diets rich in certain nutrients, such as omega-3 fatty acids, B vitamins, iron, zinc, magnesium, and vitamin D can help improve your mood and promote better mental functioning. Additionally, eating regular meals and snacks can help stabilize blood sugar levels, which can also impact your mood and energy levels.
Omega-3 fatty acids are a type of polyunsaturated fat found in fish and some plant foods like walnuts and chia seeds. They are believed to be particularly important for brain health, as they help support the growth and development of nerve cells in the brain. Studies have also shown that omega-3s can help reduce symptoms of depression, improve learning and memory, and enhance focus and concentration.
B vitamins are a group of essential nutrients found in many whole foods like leafy greens, legumes, and nuts. They play a role in several brain functions, including energy production and nervous system function. B vitamins have also been linked to improved mood, cognitive function, and mental clarity.
Iron is an essential mineral that helps transport oxygen to all parts of the body, including the brain. It is necessary for the production of several neurotransmitters, including serotonin and dopamine. Studies have shown that low iron levels can lead to decreased cognitive function and poorer mood.
Zinc and magnesium are great for boosting your mood and cognitive function. As with iron, it is also involved in the synthesis of neurotransmitters, including serotonin, dopamine, and norepinephrine. Zinc also helps protect the brain from damage caused by stress and inflammation while magnesium helps bring the inflammation down in your body.
In addition, St. John’s Wort is also known to be effective in the treatment of mild to moderate depression. This herb has been used for centuries in traditional European medicine and has been shown to be as effective as some prescription medications for depression.
I’ve learned about the above vitamins and supplements from my own medical providers, and you can read more details about them at Medical News Today (https://www.medicalnewstoday.com/articles/325823#vitamin-b-complex) or WebMD (https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitamins-and-mental-health).
While there are many nutrients that are important for brain health, getting them from a healthy diet is always the best option. If you are struggling, talk to your doctor or a mental health professional about whether taking a supplement might be right for you. With the proper care and support, you can begin to feel better and live healthier, and treat a variety of health conditions. There are many resources available to you, and no one should have to suffer in silence.
Resources for help now:
National Suicide Prevention Lifeline: https://suicidepreventionlifeline.org/ Call: 1–800–273–8255
Veteran’s Crisis Line: https://www.veteranscrisisline.net/ 1–800–273–8255 press 1 or Text 838255