Sacred Sunday: Nurturing The Mind and Body Connection
Learning how to strengthen and heal the mental and physical health relationship.
When I first started struggling with my mental health in 2016, I was quickly taught about the importance of staying physically active as a method of managing my mental state. While I may not be in the gym every day, I do believe that increasing my physical activity levels significantly helped me emotionally and mentally; as well as becoming more intentional with and diversifying my diet.
I’ve learned so much about the mental and physical health connection, and it’s become glaringly clear how my mood, focus, anxiety, and manic/depressive episodes, all correlate with what I eat, how active I am, and how I care for myself. What’s physical and mental can seem opposite and disconnected, yet they have quite a reciprocal relationship.
DIET
Our brains are fueled by the same foods as our bodies, so their function and ultimately our mood and behaviors are also directly affected. This is shown through depression, anxiety, and ADHD symptoms as well as other medical conditions.
Breakfast IS the Most Important Meal of the Day
Avoid skipping breakfast! After a night of fasting, your body needs the fuel to jump-start your metabolism for the day and help avoid feelings of “brain fog”. A study comparing breakfast eaters to breakfast skippers found that those who ate breakfast had a decrease in appetite, improvement in healthy food choices, and improved sleep quality. More specifically, having a high-protein breakfast can be beneficial to regulating your thoughts and feelings, maintaining energy and focus, curbing sugar cravings, and balancing blood sugar levels. Protein contains amino acids, vital to the brain's production of neurotransmitters (ex. serotonin, dopamine, adrenaline, etc.)
Sources: Mental Health Connecticut, National Library of Medicine, Scientific Research Publishing
The American Society for Nutrition says that a healthy diet provides more vitamins and minerals, healthy fats, and fiber from fruits, vegetables, whole grains, nuts, and seeds, which can reduce inflammation and positively alter neurotransmitters. Healthline further reports some health agencies recommend a Mediterranean-like diet to support gut health and lower the risk of depression. This includes an increased intake of fruits, vegetables, fish, nuts, legumes, olive oil, and dairy products; and limiting fried foods, processed meats, baked goods, and sweetened beverages.
For stress and anxiety: Limit alcohol, caffeine, and sugary foods
The English and Welsh mental health awareness site Mind suggest these can:
Disturb your sleep, especially if you have it just before bed
Give you withdrawal symptoms like feeling irritable or depressed, if you suddenly stop having it
If you feel the need to have caffeine, try tea which has natural amounts lower than coffee and provides antioxidant chemicals found in plants that protect body tissues and prevent cell damage.
INSTEAD: Drink at least 8 glasses of water a day (about 2 liters) to prevent dehydration; linked to fatigue, difficulty concentrating, and mood changes, in addition to physical effects.
“Today, fortunately, the burgeoning field of nutritional psychiatry is finding there are many consequences and correlations between not only what you eat, how you feel, and how you ultimately behave, but also the kinds of bacteria that live in your gut.” -Eva Selhub MD, Contributing Editor to Harvard Health Blog
Gut Health/Microbiomes
An article published in August 2019 in Physiological Reviews found that the gut microbiome composition could alter and be altered by mood. Johns Hopkins Medicine posted an article describing our guts as the “second brain”, and how people with mental disorders generally experience more gastrointestinal symptoms like abdominal pain, bloating, diarrhea, constipation, and conditions like irritable bowel syndrome (IBS).
MedicalNewsToday says that a diet high in fiber and vegetables may significantly lessen the severity of depression symptoms; and according to a review published in October 2021 in Molecules, probiotics also affect the microorganisms in the gut, possibly providing stabilization to mood disorders, sleep, and bloating, among other potential health benefits. I like to drink ginger tea, kombucha, and green smoothies with kale or spinach as well as eat bananas and Greek yogurt, to support my gut health!
SUPPLEMENTS
I’ve been doing supplemental research to treat mental and physical symptoms in replacement of medications with undesirable effects; as well as for any deficiencies or extra support I may need that I don’t receive from my normal diet. These are my current favorites:
For ADHD:
L-theanine: L-theanine is an amino acid. The human body does not produce this compound, and it is not essential for humans. Green tea, black tea, and certain types of mushrooms naturally contain L-theanine. L-theanine may affect the levels of certain chemicals in the brain; including serotonin and dopamine, which influence mood, sleep, and emotion, and cortisol. A change in the balance of these chemicals can change a person’s mood or stress levels. I notice an improvement in my focus, sleep, and cognitive performance when I take L-theanine along with Magnesium at night.
For overall health:
Magnesium: Magnesium is the fourth most abundant mineral in your body but studies show that most people in the United States are deficient. Dietary sources of magnesium include legumes, nuts, seeds, and green leafy vegetables, with smaller amounts in meat and fish. Taking a magnesium supplement has been linked to improvements in blood pressure, mood, migraines, and blood sugar management, as well as a lower risk of developing health conditions such as heart disease. Findings also suggest an inverse relationship between magnesium levels and the occurrence of ADHD.
Omega 3’s: Some studies suggest Omega-3 EPA and DHA specifically may help treat the side effects of depression and ADHD with a mood-stabilizing effect as well. Oily fish (salmon, trout, mackerel, anchovies, and sardines) are the most highly recommended sources with the American Heart Association suggesting eating these types of fish at least twice a week. Omega-3s can also be found in walnuts, flax (or flaxseed oil), olive oil, fresh basil, and dark green leafy vegetables.
Vitamin D: Deficiency is linked to higher rates of depression, particularly in Seasonal Affective Disorder (SAD) which affects people during fall and winter. Fatty fish like salmon and tuna have the most naturally occurring Vitamin D. Other foods are fortified with Vitamin D, such as milk, orange juice, and breakfast cereals. Sun exposure is also a source of Vitamin D, with ten to thirty minutes of sun exposure twice a week being enough to produce sufficient levels.
Sources: Mental Health America: Healthy Diet: Eating with Mental Health in Mind, Rupa Health, Healthline, and MedicalNewsToday
GET ACTIVE
I’ve never been a super active person, more like super sleepy; so it’s taken me a while to apply some of this advice to my own life. Sometimes it feels wrong to speak on issues I haven’t completely solved for myself or stayed consistent with, but I hope being vulnerable about my inconsistencies can help ease the guilt anyone else might feel. If you’re anything like me, know that stress is a major factor when it comes to your physical and mental health, so don’t worry about whether you’re eating the right thing, exercising enough, or being productive enough ALL the time. This journey is not straight with a clear finish line at the end, it’s okay to not be perfect.
The physical health benefits of regular exercise are hard to overstate. It improves muscle mass and function, improves metabolic function, reduces inflammation, strengthens the immune system, improves cardiovascular and respiratory health, and even contributes to better gut microbiome diversity.
Mentally you’d see improvements in cognitive and executive function, including working memory and impulse control; reduced depression and anxiety symptoms; elevated moods, and reduced stress. Many of these benefits are cumulative so consistency within a routine is key to noticing real differences.
Source: VeryWellMind
For optimal short and long-term benefits, I suggest following these tips from VeryWellMind:
Don’t overdo it. Training that is too intense can end up counteracting the benefits of exercise by causing excessive strain and putting you at risk of injuries. Rest and sleep are just as important when it comes to nurturing your body.
Aim for 30-45 minutes of moderate physical activity per day, including some muscle-strengthening activities at least two days per week. I like to take 2 mile walks outside my neighborhood or follow a YouTube Pilates class like PilatesBodyRaven.
Pick activities you enjoy. Exercise doesn’t have to be about how far you push yourself and it doesn’t only belong in a gym; you can focus on fun and different forms of exercise as long as you get your body moving and can challenge yourself when you have the energy. If you don’t know what you enjoy, I suggest trying something different every week until you find it. I used ClassPass which converted my monthly subscription into credits I could use to attend different fitness studios, salons, and spas. I enjoyed being able to discover different activities such as Aerial Yoga, Pilates, Zumba, and Pole Dancing without having to commit to each studio separately!
It’s important to learn about yourself and the needs of your body as it is unique to you. the overall priority should be health which can look and feel different for everyone. A lot of people don’t know that modern trends and diets are based on male 24-hour hormonal clocks compared to a woman's 28 days. This Thursday, February 29th, in a post accessible by my paid subscribers only, I’ll be further discussing the information I’ve learned about the hormonal differences between men and women and how they affect our digestion, energy, and moods differently. So look forward to that if you’d like to learn how to improve those PMS symptoms ladies!
Changing my diet and activity strengthened the foundation of my health so I hope today’s newsletter was helpful for anyone trying to holistically heal their bodies. We can all gain something from worshipping the temples that are our bodies and minds.
These are my opinions based on my personal research and experiences. Anyone considering making changes to their diet, exercise routine, and/or considering taking supplements and other non-traditional treatments in lieu of prescribed medication are encouraged to research and consult with a physician, nutritionist, naturopath, or other specialist before undertaking any changes.