PART 1 OF 4: 7 tips TO IMPROVE YOUR MENTAL HEALTH TODAY.

In honor of May being Mental Health Awareness Month, I am sharing one single tip daily to support you in nourishing your mental health daily. I have been highlighting these tips over on Instagram if you’d like to follow along!

Let’s recap the first week of May.

Wellness Tip #1: AVOID REFINED SUGAR

The average person consumes 82 grams of sugar daily. The recommended amount is between 20-30 grams, ideally from naturally occurring sugars in fruits and vegetables. Refined sugar feeds the bad bacteria in our gut, which leads to imbalances and overgrowth. Our mental health is directly linked to our gut health, as 95% of our serotonin is made in the gut. It also contributes to systemic inflammation, which further promotes susceptibility to the permeability of our gut lining and the potential for mental health symptoms to ensure. Furthermore, refined sugar is a contributor to neuroinflammation, otherwise known as inflammation of the brain, which impacts our cognitive functioning and mood. Lastly, it promotes blood sugar imbalances which can lead to symptoms of lethargy, irritability, and others that resemble anxiety and depression, if not, exacerbate preexisting conditions. Consider how you might reduce the amount of refined sugar in your diet — if you need support in this area, click here.

Wellness Tip #2: EAT MORE ANTIOXIDANT RICH FOODS

Antioxidants fight free radical damage that causes oxidative stress. Oxidative stress has been linked to mental health concerns, like depression and anxiety. Oxidative stress is caused by the Standard American Diet like processed foods and refined sugar, environmental toxins, inadequate sleep, chronic stress, and more. It contributes to neuroinflammation and development of issues like depression and anxiety (among other chronic and neurodegenerative diseases). Notable antioxidants include vitamin A, C, and E, polyphenols, flavonoids, glutathione, anthocyanins, quercetin, lycopene, and resveratrol. Minimizing free radical damage and increasing consumption of antioxidants supports a healthy brain and body. My favorite sources of antioxidants include blueberries, blackberries, strawberries, raspberries, pomegranate, cherries, citrus fruits, broccoli and other cruciferous vegetables, dark, leafy greens, green tea, walnuts, and dark chocolate.

Wellness Tip #3: are you iron deficient?

Iron is a very commonly overlooked deficiency - especially within women. Iron is essential because it helps carry oxygen to our cells and plays a key role in other important biological processes. How is iron related to mental health? Iron is needed for your brain to produce dopamine. Dopamine is created through tyrosine (an amino acid from protein rich foods) with the help of iron. If you are iron deficient, not enough iron is passing through the blood-brain barrier into your brain which affects mood regulation. The best sources of iron include lean beef, oysters, chicken, turkey, tofu, dark, leafy greens, cashews, beans and lentils. Be sure to eat foods rich in Vitamin C as well to supports body's absorption of iron.

Wellness Tip #4: are you sleep deprived?

Did you know that just one night of sleep deprivation (6.5 hours or less) can drive up anxiety levels as much as 30%? Sleep deprivation disrupts blood sugar, generates mood swings, and promotes symptoms of anxiety and depression. While sleeping, the brain can replenish serotonin and dopamine which are essential in mood regulation. Check out this blog on how to improve your sleep or consider the tips listed below:

-Develop a sleep routine: I explore more on sleep hygiene, developing a nighttime routine, and improving your sleep in my free workshop, linked here.

-Get to underlying root of any sleep disruption

-Eliminate blue light exposure 2+ hours before bed

-Set consistent sleep/wake time

-Set temperature 60-65 degrees

-Practice breath work and meditation before bed

-Expose yourself to natural sunlight in the morning — big for circadian rhythm regulation and healthy hormones

-Try non-melatonin sleep remedy: passionflower, L-theanine, Valerian root, lavender, chamomile, and lemon balm have all been found to support healthy sleep; always consult your healthcare provider before adding anything new into your routine.

Wellness Tip #5: are you magnesium deficient?

Magnesium is considered the “anti-stress” mineral. According to Dr. Mark Hyman, “anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency - has been found effective in supporting relaxation.” Unfortunately, roughly 70% of us are deficient in magnesium. It is responsible for over 300 cellular processes and is considered anxiolytic, or anti-anxiety. The best sources include dark, leafy greens, pumpkin seeds, almonds, legumes, avocado, and dark chocolate. You may want to consider supplementing with a high quality magnesium glycinate or magnesium threonate.

Wellness Tip #6: love your gut

Did you know that 95% of your serotonin is produced in your gut? Let’s briefly talk the gut brain connection. The gut and the brain have a bidirectional relationship — meaning, what happens in the gut, does not stay in the gut and vice versa. Issues in the gut, like Leaky Gut, imbalances, overgrowth, and more, impact the brain as well. Contributors to Leaky Gut and general gut dysfunction include The Standard American Diet, stress, alcohol and drugs, overuse of antibiotics and OTC medications, poor sleep and sleep deprivation, environmental toxins. The mind body connection is powerful — even the distressing thoughts that we have impact the nervous system and the body. It is imperative to full body wellness that gut health is considered and prioritized. Easy ways to love your gut today include:

-Incorporate fermented, probiotic rich foods

-Add antioxidant rich produce to your plate

-Make a nontoxic swap for a toxic product

-Avoid refined sugar

-Get some sunshine

-Prioritize fiber at each meal (plant foods!)

-Incorporate breath work into your routine

Wellness Tip #7: are you awake at night with your thoughts?

The biggest driving force to sleep deprivation, in my experience, comes from rumination and racing thoughts. When we are left alone with our thoughts, it can be easy to dwell, ruminate, and generate all the "what ifs" and worst case scenarios - this is common with stress and anxiety and something I see in 90% of the individuals I work with. Consider the selection of remedies for rumination below:

Brain dump: a technique that helps clear your mind; when you're caught up in your thoughts, pull out your journal and write down everything that comes to mind - this allows you to relinquish the distress and get to sleep more soundly

Meditation and breath work: an effective tool before bed, meditation and breath work can not only mitigate any worry that may be present and disruptive to your sleep, but it also regulates the nervous system and activates the part that is responsible for relaxation.

Read, journal, distract: sometimes, the more we try and force ourselves to 'get to sleep,' the louder the thoughts can become. Sometimes, it is more productive to divert our focus to sometime mindful instead and then return to bed once we're feeling more at ease. Be sure to practice this tip somewhere other than your bed — it is harmful to your sleep if your brain begins to associate your bed as being a place to toss and turn or worry. Return to bed once you’ve centered yourself and are ready to get back to sleep.

Part 2 is dropping Sunday, May 14th!

If you need support in any of the areas above, schedule a consult below or consider scheduling a 90 Minute 1:1 Intensive Call where we take a deep dive into your habits, your routines, and the facets of your wellness!