Part 2 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! Check out Part 1 here.

Let’s recap the second week of May.

Wellness Tip #8: iMBALANCES OF OMEGA 6 TO OMEGA 3S

The ideal ratio of omega 6 fatty acids to omega 3s is 4:1; the Standard American Diet now stands at 50:1! So why are we so imbalanced? The Standard American Diet is heavily saturated with omega-6 fatty acids - seed oils, vegetable oils, and animal products - we are consuming omega-6 in abundance. Omega-3s are essential to fully body wellness, especially as it relates to nourishment of the gut and the brain, but we are not consuming adequate amounts . It is both the surplus of omega-6 fatty acids in the American diet as well as the lack of priority on omega-3 fatty acids that promotes this issue. In order to optimally nourish your body with omega-3 fatty acids, it is imperative that you reduce consumption of processed, refined foods and increase foods that are rich in these compounds. The best sources include wild caught fish, grass fed meats, pasture raised eggs, freshly ground flax and chia seeds, almonds, walnuts, berries, avocados, leafy greens, cruciferous vegetables, and bone broth. Supplementing with a high quality fish oil or algae oil can also support a healthy ratio.

Wellness Tip #9: Are you sensitive to caffeine?

Caffeine spikes our stress hormone, cortisol, which can cause and/or exacerbate symptoms of anxiety. Addressing your relationship with caffeine can make a huge impact on how you feel from day to day, especially if you’re over-consuming. Caffeine can sometimes worsen symptoms of anxiety due to its impact on cortisol and how it impacts your heart rate. Furthermore, most people, nowadays, drink their coffees with lots of added syrups, sugars, and more, which can further impact our blood sugar and gut health. Limiting your caffeine intake and setting a caffeine curfew is a good health practice to integrate into your routine. Consider trying a high quality matcha instead of your cup of coffee or energy drink - matcha contains L-theanine, otherwise known as "Nature's Xanax" which helps to stabilize the caffeine and provides a prolonged release of energy instead of a spike and crash. My favorite brand is Pique — check them out here to receive 15% off and free shipping on your subscription order.

Wellness Tip #10: Are you deficient in b12?

Vegans and vegetarians are exceptionally vulnerable to B12 deficiency and it's important to recognize it's relevance to mental health. While all B vitamins are important to brain health, bringing our attention to B12 is especially needed for mental health. B12 is needed to make important mood-regulating chemicals in your brain such as serotonin and dopamine. It supports insulation that wraps around brain cells to optimize function, and supports homocysteine reduction, a marker of inflammation. Vegetarians, and vegans especially, are susceptible to this deficiency because B12 is found predominantly in animal based foods. Rich sources of B12 include high quality eggs and dairy, beef liver, oysters, mussels, and clams. Supplementation may be necessary.

Wellness Tip #11: GET MORNING SUNLIGHT

Regulating your circadian rhythm, supporting healthy cortisol, and getting enough vitamin D are all valuable to mental health. Sunlight initiates the healthy release of cortisol in the morning, our stress hormone, that allows us to feel awake and alert. In the modern American world, the excessive use of technology and blue light exposure impacts healthy cortisol regulation throughout the day. Luckily, sunlight is the master regulator. It inhibits cortisol dysregulation that can result in symptoms of anxiety as well as low mood and lethargy, resembling symptoms of depression. Sunlight is most commonly known for facilitating the body's production of Vitamin D, a hormone important to mental health, with deficiencies connected to depression. Aim for 5-10 minutes of direct sunlight exposure in the morning.

Wellness Tip #12: ADD HERBAL MEDICINE TO YOUR ROUTINE

Don't underestimate the power of herbal medicine! Integrating herbs that have been known to elicit relaxation and calm can be a powerful way to support your mental health throughout the day. A number of herbs are powerful in offering a relaxing or calming effect which can support symptoms like stress and anxiety. Herbs to consider include Valerian root, lemon balm, passionflower, holy basil, chamomile, lavender, and adaptogenic herbs such as ashwaghandha, rhodiola, and reishi. My favorite brand of herbal tea is Traditional Medicinals — always the highest quality. Be sure to consult your healthcare provider before integrating anything new into your routine.

Wellness Tip #13: HOW ARE YOUR HORMONES?

Hormone balance is such an essential part of our wellness - and not just in relation to the female cycle. Imbalances within our hormones can contribute to symptoms of anxiety and depression. Begin to cultivate hormone supporting habits throughout the day. For example, regulate your circadian rhythm through morning sunlight exposure and good sleep hygiene. Prioritize healthy fat and protein at every meal. Eat a wide array of color and prioritize eating the rainbow. Avoid endocrine disrupting chemicals and toxins by utilizing nontoxic products. Avoid overexercising/too much high intensity training. If you suspect issues with your hormones, consider consulting your healthcare provider or a trained professional to support you in your journey.

Wellness Tip #14: Do you have enough green?

While all colors of the rainbow are critical for wellness, green produce are exceptionally nutritious for supporting your brain. So, why prioritize your greens? Greens are rich in folate, which is critical for brain health and development. They are rich in antioxidants, to fight free radical damage and oxidative stress. Greens are loaded with fiber, essential for a healthy gut which in turn, nourishes the brain. They are exceptionally rich in magnesium which has been coined the "Anti Stress Mineral" and deficiencies are linked to anxiety. Lastly, greens are rich in iron, needed for your brain to produce dopamine. The greens to incorporate include: kale, spinach, bok choy, asparagus, romaine, collard greens, arugula, broccoli, Swiss chard, mustard greens, green cabbage, and Brussels sprouts. I try and add one type of green to my cart every shop — I challenge you to do the same!

Wellness Tip #15: do you have an attachment to your screens?

Did you know that more than 70% of people who own a smartphone refuse to move more than five feet away from their devices? According to the book, State Change, by Dr. Robin Berzin, “Digital devices and media platforms work on the brain the same way that drugs do, triggering the same release of the feel-good neurotransmitter dopamine in the brain.” Overtime, we can experience emotional and mental withdrawal. It is important to recognize that, "studies show that smartphones, the internet, and social media can all increase depression, anxiety, loneliness, low self esteem, and even self harm in people of any age." Tips for healthy tech use include: set a technology curfew throughout the day and before bed, set your phone to 'do not disturb' more often, unfollow accounts that do not serve you, or take a social media detox.

Check back for a week 3 wrap up as we make our way through Mental Health Awareness Month! If you need support in any of these areas, schedule a free consult below!