This month marks the 9th anniversary of when I made a promise to myself that I would not give up on myself. In 2015, my life wasn’t where I wanted it to be physically and mentally. I had a great career and a wonderful, supportive family, but my ability to enjoy life felt limited. As a Family Nurse Practitioner, I was expected to promote health and wellness, yet I felt like a total hypocrite discussing this. My endocrinologist informed me that I would struggle with my weight forever due to Type II Diabetes and the absence of my thyroid, which was removed in 2010 following a Papillary Thyroid cancer diagnosis. At my heaviest, I weighed 254lbs and struggled to even play with my young children. I knew I had to make a change for myself and for my family. I always tell people I felt like I was trapped inside a body that I knew could be so much more.
Determined to improve my health, I turned to Beachbody (I really can’t say enough good things about this company!). This program provided a structured approach that I desperately needed at the time. That’s the hardest part, right? Where do you start when something is completely new to you?Through portion control and dedicated workouts, particularly the 22 Minute Hard Core program, I managed to lose 50lbs. I was so proud of this as I did it on my own. However, my progress was not without setbacks and I eventually found myself in pain and in a plateau. I developed persistent sciatica, which hindered my ability to be active and even pick up my kids at times.
In search of relief, I discovered yoga. The impact was so profound that I earned my 200-hour yoga certification and began teaching at a local gym. Embracing yoga introduced me to the Ayurvedic lifestyle, which further improved my eating habits and overall wellness. This phase of my life helped me shed an additional 20lbs, and made my sciatica almost non-existent. Despite this, I eventually found myself stuck in another plateau at 180lbs. I always tell people this plateau was the most frustrating as I had come so far but struggled mentally that I wasn’t doing enough. My mental health and confidence also took another hit as I also began dealing with loose skin at this point. Anybody that has dealt with loose skin can attest to how hard it is to deal with not just the physical concerns that loose skin causes but also the mental and emotional concerns. I needed a better option.
To address the loose skin and enhance my confidence, I opted for a tummy tuck. This surgery was life-changing. It not only improved my physical appearance and back health but also boosted my mental well-being and workout efficiency. I cannot say enough positives about getting a tummy tuck. Although it is not for everyone and is definitely NOT a painless surgery, it was well worth it. Despite these improvements, I remained at a weight plateau.
Seeking further assistance, I consulted a certified weight loss doctor who prescribed Ozempic. This medication helped me break through my plateau, leading to better blood sugar control and no more insulin. However, I experienced a significant loss of muscle mass, a trade-off that I will delve into in future posts. With the help of medications (Ozempic/Wegovy/Mounjaro), I reached 140lbs but then faced another plateau for over a year.
At the start of 2024, frustrated and aware that something was off with my hormones, I sought the help of a naturopath. My stress levels were sky high due to work stress, my sleep left much to be desired, my poor husband wasn’t sure what mood I would be in each day, and my weight loss was stagnant. It was at this point, a food intolerance test revealed that dairy was a major issue for me. Eliminating dairy from my diet was transformative: my migraines disappeared, my skin and hair improved, my sleep quality increased, and my inflammatory markers normalized for the first time ever! Finally, I broke through my plateau and reached my goal weight of 120lbs by summer.
From 2016 to now, I have lost a total of 135lbs and have achieved my best mental, emotional, physical, and spiritual health. This journey has been challenging but incredibly rewarding. It has taught me that weight loss is not just about calories in and out; it’s about finding balance and understanding your body. Through my personal journey, wellness has become my passion, and I enjoy coming alongside others to support them achieve their wellness goals. I truly believe everyone deserves to feel their best. I look forward to sharing more insights from my journey (there is just so much!) and helping others on their path to health each week in this blog.
Never give up—your wellness journey is worth every step.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
To wrap up our Mental Health Awareness that was the focus for the month of May, I believe it is important to mention the power of polyphenols. We often seek out various solutions, from therapy to medication. However, one powerful yet often overlooked avenue lies in the realm of nutrition: polyphenols. These compounds, found abundantly in fruits, vegetables, tea, and other plant-based foods, possess remarkable properties that can positively influence our mental health. Let’s delve deeper into how polyphenols can improve our mental well-being and how we can incorporate them into our daily lives.
Understanding Polyphenols
Polyphenols are a diverse group of phytochemicals found in plants, characterized by their antioxidant properties. They play crucial roles in protecting plants from environmental stressors and are responsible for the vibrant colors of many fruits and vegetables. Some well-known subclasses of polyphenols include flavonoids (such as flavonols, flavones, and anthocyanins), phenolic acids, and lignans.
How Polyphenols Work on a Cellular Level
At the cellular level, polyphenols exert their beneficial effects through various mechanisms. One key mechanism is their antioxidant activity, which helps combat oxidative stress and inflammation in the body. Additionally, polyphenols can modulate signaling pathways involved in neuronal function and promote the production of neurotrophic factors, which support the growth and survival of neurons.
Polyphenols improve mental health on a cellular level through their potent antioxidant properties. By scavenging harmful free radicals and reducing oxidative stress, polyphenols help protect neurons from damage and promote their survival. Additionally, polyphenols have anti-inflammatory effects, inhibiting inflammatory pathways implicated in neurodegenerative diseases and mood disorders. These compounds also modulate signaling pathways involved in synaptic plasticity and neurotransmitter release, thereby enhancing cognitive function and mood regulation. Furthermore, some polyphenols stimulate the production of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which play crucial roles in neuronal growth, differentiation, and synaptic plasticity. Overall, the multifaceted actions of polyphenols at the cellular level contribute to their neuroprotective and mood-enhancing effects, supporting mental well-being.
Natural Sources of Polyphenols in Diet
Incorporating polyphenols into your diet is as simple as enjoying a variety of plant-based foods (No, you do not need to go full plant-based to enjoy the benefits of polyphenols!). Here are some examples of foods rich in polyphenols:
Berries: Blueberries, strawberries, raspberries, and blackberries are excellent sources of anthocyanins, a type of flavonoid with potent antioxidant properties.
Dark Chocolate: Cocoa beans contain flavonoids, particularly flavanols, which have been linked to improved cognitive function and mood.
Green Tea: Rich in catechins, green tea is known for its calming effects and potential to enhance cognitive function (I love Four Sigmatic’s Green Tea Latte with Adaptogens!).
Red Wine: Moderate consumption of red wine, thanks to its high content of resveratrol, a polyphenol, has been associated with a reduced risk of depression and cognitive decline. If wine isn’t your thing, you can also supplement with resveratrol (I like Desbio’s!).
Nuts: Walnuts, pecans, and almonds contain various polyphenols, including flavonoids and phenolic acids, which contribute to their neuroprotective effects.
While obtaining polyphenols through dietary sources is ideal, supplements can also be a convenient option. Here are four reputable brands known for their polyphenol supplements:
Life Extension: Offers a wide range of polyphenol supplements derived from natural sources.
Thorne Research: Known for its high-quality polyphenol blends formulated to support overall health and well-being.
Now Foods: Provides affordable polyphenol supplements sourced from fruits, vegetables, and other plant-based ingredients.
Pure Encapsulations: Offers polyphenol supplements free from artificial additives and allergens, catering to individuals with dietary restrictions.
Incorporating Polyphenols into Daily Life
To promote mental well-being through polyphenols, consider the following tips:
Eat a Rainbow: Consume a diverse array of fruits, vegetables, nuts, and seeds to maximize your intake of polyphenols.
Drink Tea: Swap sugary beverages for green tea or herbal teas rich in polyphenols for a soothing and healthful alternative. I promise you that swapping green tea instead of coffee will make a huge difference in the energy you feel throughout the day.
Indulge in Dark Chocolate: Enjoy a square of dark chocolate with at least 70% cocoa content as a delicious way to boost your polyphenol intake.
Supplement Wisely: If dietary sources are insufficient, consider incorporating polyphenol supplements into your routine, but always consult with a healthcare professional first. Supplementing shouldn’t be a first choice—get your nutrients from your diet as much as possible, but supplements are always an option.
Cook with Herbs and Spices: Enhance the flavor and nutritional value of your meals by incorporating herbs and spices like turmeric, cinnamon, and oregano, which are rich in polyphenols.
Wrapping it up!
Harnessing the power of polyphenols is a natural and effective way to support mental well-being. By embracing a diet rich in polyphenol-containing foods and, if necessary, supplementing wisely, you can nourish your body and mind, paving the way for a happier and healthier life.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/13/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
References
Spencer, J. P. (2008). The impact of fruit flavonoids on memory and cognition. British Journal of Nutrition, 99(3), ES1-ES3.
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
Vauzour, D. (2012). Dietary polyphenols as modulators of brain functions: biological actions and molecular mechanisms underpinning their beneficial effects. Oxidative Medicine and Cellular Longevity, 2012, 914273.
Mastroiacovo, D., Kwik-Uribe, C., Grassi, D., Necozione, S., Raffaele, A., Pistacchio, L., … & Desideri, G. (2015). Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial. The American Journal of Clinical Nutrition, 101(3), 538-548.
Scholey, A., Downey, L. A., Ciorciari, J., Pipingas, A., Nolidin, K., Finn, M., … & Stough, C. (2012). Acute neurocognitive effects of epigallocatechin gallate (EGCG). Appetite, 58(2), 767-770.
Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716-727.
In today’s fast-paced world, the prevalence of depression has become a significant concern. It’s more than just feeling sad; depression can impact every facet of one’s being – physically, mentally, emotionally, and even spiritually. Recognizing its profound effects is crucial to understanding how to combat it effectively.
Understanding Depression:
Depression is a complex mental health disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities once enjoyed. It affects not only mood but also cognition, behavior, and physical health. Common symptoms include fatigue, changes in appetite or weight, sleep disturbances, feelings of worthlessness or guilt, difficulty concentrating, and even thoughts of death or suicide.
The impact of depression extends beyond the mind. Physically, it can manifest as chronic pain, headaches, digestive issues, and weakened immunity. Emotionally, it can strain relationships, diminish self-esteem, and rob life of its joy. Spiritually, it can leave one feeling disconnected from oneself and the world around them.
Traditional Western medicine often addresses depression through pharmacotherapy, typically prescribing antidepressant medications like SSRIs (Selective Serotonin Reuptake Inhibitors) or therapy such as Cognitive Behavioral Therapy (CBT). While these approaches can be effective for many individuals, they often focus on managing symptoms rather than addressing the root causes of depression.
Incorporating Natural Remedies Into Daily Life
Treating the Source not the symptom(s):
Incorporating natural remedies into your daily life can be a powerful way to prevent and treat depression, fostering holistic well-being and resilience. Here’s a comprehensive list of strategies to integrate these remedies into your lifestyle:
Mindful Nutrition:
Embrace a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats.
Incorporate mood-boosting nutrients like omega-3 fatty acids (found in fish, flaxseeds, and walnuts), B vitamins (found in leafy greens, legumes, and whole grains), and magnesium (found in nuts, seeds, and dark chocolate).
Limit processed foods, refined sugars, and caffeine, which can exacerbate mood swings and energy fluctuations.
Regular Exercise:
Engage in regular physical activity, such as walking, jogging, swimming, or yoga, to release endorphins and promote overall well-being.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the mood-boosting benefits.
Quality Sleep:
Prioritize sleep hygiene by establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment.
Aim for 7-9 hours of quality sleep per night to support optimal mood regulation and cognitive function.
Stress Management:
Practice stress-reducing techniques like mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or yoga to promote relaxation and emotional balance.
Prioritize self-care activities that bring you joy and fulfillment, such as hobbies, creative expression, or spending time in nature.
Herbal and Homeopathic Remedies:
Explore herbal supplements and homeopathic remedies known for their mood-stabilizing properties, such as St. John’s Wort, Rhodiola, and Ignatia.
Consult with a qualified healthcare provider or holistic practitioner to determine the most appropriate remedies for your individual needs and preferences.
Bach Flower Essences:
Incorporate Bach Flower Remedies into your daily routine by taking a few drops orally, either directly under the tongue or diluted in water, several times a day as needed.
Choose specific remedies tailored to your emotional state and concerns, such as Rescue Remedy for acute stress or Mustard for deep sadness.
Sunlight Exposure:
Spend time outdoors in natural sunlight, especially in the morning, to regulate circadian rhythms and boost vitamin D levels.
Aim for at least 15-30 minutes of sunlight exposure per day, or consider using a light therapy lamp during darker months or in regions with limited sunlight.
Social Connection:
Cultivate meaningful relationships and social support networks to foster a sense of belonging and connection.
Prioritize quality time with loved ones, engage in activities that bring you joy, and seek out support groups or community organizations for additional encouragement and camaraderie.
Professional Support:
Work closely with a qualified healthcare provider, therapist, or holistic practitioner to develop a personalized treatment plan that addresses your unique needs and concerns.
Be open to exploring a combination of natural remedies, conventional therapies, and lifestyle modifications to optimize your mental health and well-being.
Pros and Cons:
While natural remedies offer a gentler approach with fewer side effects compared to conventional medications, they may not be suitable for everyone. It’s essential to consider individual needs, preferences, and any contraindications. Additionally, natural remedies may take longer to show results and require consistency and patience.
“Natural healing is about taking control of your life and being responsible for everything that goes in and out of your body, mind, and spirit.” – Richard Schulze
That’s a Wrap!
In conclusion, addressing depression holistically involves nurturing the body, mind, and spirit. By incorporating natural remedies into our lives and embracing practices that promote balance and well-being, we can move towards greater resilience and inner peace. Remember, healing is a journey, and each step towards self-care is a step towards wellness.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/13/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
References
Ernst, E. (2002). The risk-benefit profile of commonly used herbal therapies: Ginkgo, St. John’s Wort, Ginseng, Echinacea, Saw Palmetto, and Kava. Annals of Internal Medicine, 136(1), 42-53.
Kasper, S., & Gastpar, M. (2010). St. John’s Wort extract in depression therapy: efficacy revisited. CNS Drugs, 24(3), 225-237.
Sarris, J., & Panossian, A. (2015). Schweizer’s herbal medicine: Materia medica and repertory. East West School of Planetary Herbology.
Dhawan, K., Kumar, S., & Sharma, A. (2002). Anti-anxiety studies on extracts of Passiflora incarnata Linneaus. Journal of Ethnopharmacology, 78(2-3), 165-170.
Miyasaka, L. S., Atallah, Á. N., & Soares, B. G. O. (2007). Passiflora for anxiety disorder. Cochrane Database of Systematic Reviews, (1), CD004518.
Kell, G., Rao, A., Beccaria, G., Clayton, P., Inarejos-García, A. M., & Prodanov, M. (2017). affron® a novel saffron extract (Crocus sativus L.) improves mood in healthy adults over 4 weeks in a double-blind, parallel, randomized, placebo-controlled clinical trial. Complementary Therapies in Medicine, 33, 58-64.
Kumar, A., & Kalonia, H. (2007). Effect of Withania somnifera on sleep‐wake cycle in sleep‐disturbed rats: Possible GABAergic mechanism. Indian Journal of Pharmaceutical Sciences, 69(5), 665.
Davidson, J. R., Morrison, R. M., Shore, J., Davidson, R. T., & Bedayn, G. (1988). Homeopathic treatment of depression and anxiety. Alternative Therapies in Health and Medicine, 4(1), 75-77.
In our fast-paced world, where the demands of work, social life, and personal responsibilities can often feel overwhelming, it’s easy to neglect the importance of consistency in our daily routines. Yet, research consistently shows that incorporating a consistent schedule can significantly improve mental well-being and overall quality of life. Let’s delve into the reasons why consistency is crucial for mental health, discuss some examples of what a consistent schedule can look like, and look at practical ways to incorporate consistency into daily life.
The Importance of Consistency for Mental Well-being
Consistency provides a sense of stability and predictability in our lives, which is essential for managing stress and anxiety. When we follow a consistent routine, our brains can automate tasks and reduce decision fatigue, freeing up mental energy for more important activities. This predictability can also create a sense of control over our lives, which is crucial for maintaining mental health in uncertain times. This is something that has personally worked well for me as I balance many priorities all the time and I don’t want one to suffer because of the other.
Research has shown that people with consistent routines tend to experience lower levels of stress, anxiety, and depression. A study published in the journal Personality and Individual Differences found that individuals with regular, daily routines reported higher levels of psychological well-being compared to those with more irregular schedules. Another study published in Frontiers in Human Neuroscience showed that following a consistent sleep schedule was associated with better cognitive performance and emotional regulation.
A consistent schedule can take many forms, depending on individual preferences and lifestyle. Here are some examples:
Morning Routine: Start the day with a consistent morning routine, such as waking up at the same time each day, practicing mindfulness or meditation, and eating a healthy breakfast. I like to start off with a 10-minute Red Light session coupled with a 10-minute mediation on my Peloton app!
Work Schedule: Establish a consistent work schedule by setting specific work hours and sticking to them. This includes taking regular breaks and scheduling time for tasks such as emails, meetings, and creative work. This can be difficult if you are working from home, but totally worth it for your mental health.
Exercise Routine: Incorporate regular exercise into your weekly schedule by designating specific days and times for physical activity. Whether it’s going for a run, attending a fitness class, or practicing yoga, consistency is key for reaping the mental health benefits of exercise. Remember…you do not have to complete this perfect workout that you think everyone else is doing. Dedicate 10-minutes a day if you need to. That is still an accomplish you should be proud of!
Sleep Schedule: Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality. I have found this to be so important in my life. Consistency has even allowed me to slowly transition into more of a morning person–which I am not typically!
How to Incorporate Consistency into Daily Life
Incorporating consistency into your daily life doesn’t have to be daunting. Here are some practical tips to help you establish a more consistent routine:
Identify Priorities: Start by identifying the areas of your life where consistency would be most beneficial, whether it’s sleep, exercise, work, or leisure activities.
Set Realistic Goals: Be realistic about what you can achieve and start small. Gradually build consistency in one area of your life before moving on to others.
Create a Schedule: Write down a daily or weekly schedule that includes specific times for activities such as work, exercise, meals, and relaxation. Stick to this schedule as much as possible.
Stay Flexible: While consistency is important, it’s also essential to be flexible and adapt to changes when necessary. Allow yourself some leeway for unexpected events or disruptions to your routine.
Monitor Your Progress: Keep track of your progress and adjust your schedule as needed. Celebrate your successes and learn from any setbacks along the way.
By incorporating a consistent schedule into your daily life, you can reap the benefits of improved mental well-being, reduced stress, and increased productivity. Remember that consistency is a journey, not a destination, so be patient with yourself as you work towards establishing healthier habits. With time and dedication, you’ll find that consistency becomes second nature, leading to a happier and more fulfilling life.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/13/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
References
Adams, S. J., & Carney, C. E. (2002). Relationship between sleepiness and chronotype: Implications for assessment of individual differences in sleepiness. Journal of Psychosomatic Research, 52(6), 487-495.
Baron, K. G., Reid, K. J., Kern, A. S., & Zee, P. C. (2011). Role of sleep timing in caloric intake and BMI. Obesity, 19(7), 1374-1381.
Beermann, U., & Rammstedt, B. (2016). Regularity of everyday life and personality: A longitudinal analysis of well-being. Personality and Individual Differences, 101, 373-377.
Brand, S., Kirov, R., & Kalak, N. (2017). Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. Journal of Adolescent Health, 60(6), S18-S19.
Graw, P., Kräuchi, K., & Wirz-Justice, A. (2002). Circadian and wake-dependent modulation of fastest and slowest reaction times during the psychomotor vigilance task. Physiology & Behavior, 77(4-5), 679-685.
Hertzog, C., Kramer, A. F., Wilson, R. S., & Lindenberger, U. (2009). Enrichment effects on adult cognitive development: Can the functional capacity of older adults be preserved and enhanced? Psychological Science in the Public Interest, 9(1), 1-65.
Kang, J., & Chen, S. (2009). Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan. BMC Public Health, 9(1), 248.
Zelinski, E. M., & Kennison, R. F. (2006). Not your parents’ test scores: Cohort reduces psychometric aging effects. Psychology and Aging, 21(2), 444-446.
As Mental Health Awareness Month continues, it’s paramount to explore innovative approaches to enhancing mental well-being. One such approach gaining traction is red light therapy. This non-invasive treatment has shown promising results in alleviating symptoms of various mental health conditions, offering a ray of hope to those seeking alternative solutions.
Understanding Red Light Therapy and near-infrared (NIR) Therapy:
Red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation (PBM), involves exposure to low levels of red or near-infrared light. Red light therapy typically utilizes wavelengths in the range of 620 to 700 nanometers (nm), primarily targeting the visible red light spectrum. This light penetrates the skin to stimulate cellular function, promoting healing and regeneration. Red light therapy is commonly used for skincare, wound healing, pain relief, and reducing inflammation.
Near-Infrared Therapy or (NIR) utilizes wavelengths ranging from approximately 700 to 1100 nm, falling just beyond the visible red light spectrum. Near-infrared light penetrates deeper into the body, reaching muscles, joints, and deeper tissues. Near-infrared therapy primarily targets deeper tissues and has profound effects on cellular metabolism, promoting ATP production and facilitating tissue repair and regeneration. It can also help improve blood circulation and reduce oxidative stress. It is widely used for pain management, muscle recovery, joint health, and promoting overall tissue repair. It has applications in sports medicine, physical therapy, and rehabilitation, as well as in treating various chronic conditions such as arthritis and neuropathy.
At the cellular level, red light therapy works by enhancing mitochondrial function. Mitochondria, the powerhouses of cells, absorb photons from the red light, leading to increased ATP production. This boost in cellular energy facilitates various biological processes, including tissue repair and neurotransmitter synthesis, which are crucial for mental health.
Mental Health Benefits
Red light therapy has shown promise in improving mental health through several mechanisms:
Neuroprotection: Red light therapy may protect neurons from damage and promote neuronal regeneration, potentially mitigating the progression of neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.
Mood Regulation: By influencing neurotransmitter levels, particularly serotonin and dopamine, red light therapy may help regulate mood and alleviate symptoms of depression and anxiety.
Stress Reduction: Reducing inflammation and promoting relaxation, red light therapy can help mitigate the effects of chronic stress on mental health.
Improved Sleep Quality: Red light therapy has been shown to regulate circadian rhythms and improve sleep patterns. By enhancing melatonin production and reducing nighttime cortisol levels, it can promote deeper and more restful sleep, which is essential for mental health and well-being.
Enhanced Cognitive Function: Red light therapy may support cognitive function by promoting neuroplasticity and neurogenesis. It can help improve memory, focus, and overall cognitive performance, which are essential components of mental health and resilience.
Reduced Symptoms of Seasonal Affective Disorder (SAD): Red light therapy has shown promise in alleviating symptoms of Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year, typically during the winter months. By mimicking natural sunlight and regulating serotonin levels, it can help combat the depressive symptoms associated with SAD.
Faster Recovery from Traumatic Brain Injury (TBI): Red light therapy has demonstrated neuroprotective effects and can facilitate the recovery process in individuals with traumatic brain injury (TBI). It promotes neuronal repair and regeneration, reduces inflammation, and improves blood flow to the injured brain regions, leading to faster recovery and improved mental function.
Popular Brands and Considerations
When considering red light therapy devices, quality and reliability are paramount. You may see red lights being sold on Amazon for $20, however it is extremely important to look at the quality of the product. There are “imposter” products on the market that utilized standard light that is colored red or some have even been found to use lights with UV rays (which are harmful!). Note, that good, quality products are not typically cheap. Here are three reputable brands along with their pros and cons:
Joovv: Known for its high-quality panels, Joovv offers a range of red light therapy devices suitable for home use. Pros include FDA clearance and customizable settings. However, the initial cost can be prohibitive for some.
Mito Red Light: Mito Red Light offers portable devices designed for convenience. Their products are known for their affordability, ease of use, and effectiveness in delivering red light therapy benefits. However, some users report issues with longevity. I do really like this brand and would highly recommend!
PlatinumLED Therapy Lights: PlatinumLED Therapy Lights offers a variety of red light therapy panels suitable for home and professional use. Their devices are praised for their high irradiance, full-body coverage, and durable construction.
RedTherapyCo: RedTherapyCo specializes in high-quality red light therapy devices for both personal and professional use. Their products are known for their efficacy in delivering therapeutic red light wavelengths and promoting overall wellness.
GembaRed: GembaRed offers a range of red light therapy panels designed to deliver targeted light therapy for specific areas of the body. Their devices are praised for their compact design, ease of use, and effectiveness in providing red light therapy benefits.
Cautions and Contradictions
While generally safe, red light therapy may not be suitable for everyone. Individuals with certain medical conditions, such as epilepsy or skin cancer, should consult with a healthcare professional before starting treatment. Additionally, prolonged exposure to high-intensity light may cause eye damage, emphasizing the importance of wearing protective eyewear.
Incorporating Red Light Therapy into Daily Routine
Incorporating red light therapy into your daily routine is straightforward:
Establish a Schedule: Determine the optimal time and duration for sessions, typically ranging from a few minutes to half an hour.
Positioning: Place the device at an appropriate distance from your skin, following the manufacturer’s guidelines.
Consistency: Commit to regular sessions to maximize the benefits of red light therapy for mental health.
As we navigate the complexities of mental health, exploring innovative treatments like red light therapy offers hope for those seeking effective solutions. By harnessing the power of light at a cellular level, we illuminate a path toward improved well-being and resilience. Let’s shine a light on mental health, one wavelength at a time.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/13/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
References
Avci, P., Gupta, A., Sadasivam, M., Vecchio, D., Pam, Z., Pam, N., & Hamblin, M. R. (2013). Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Seminars in Cutaneous Medicine and Surgery, 32(1), 41-52.
Hamblin, M. R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4(3), 337-361.
Hamblin, M. R. (2018). Photobiomodulation for traumatic brain injury and stroke. Journal of Neurorestoratology, 6(1), 1-8.
Naeser, M. A., Saltmarche, A., Krengel, M. H., Hamblin, M. R., Knight, J. A., & Goebel, D. J. (2011). Significant improvements in cognitive performance post-transcranial, red/near-infrared light-emitting diode treatments in chronic, mild traumatic brain injury: open-protocol study. Journal of Neurotrauma, 28(5), 1-22.
Ribeiro, M. S., Da Silva, D. F. T., De Araújo, C. E. P., De Oliveira, S. F., & Gomez, R. S. (2016). Photobiomodulation (LED and laser), as biomodulatory therapy in neurodegenerative diseases: A literature review. Laser Therapy, 25(3), 215-221.
Zomorrodi, R., & Bernhardt, N. (2021). Low-level light therapy: a review of its application in the treatment of psychiatric disorders. Current Opinion in Psychiatry, 34(1), 7-15.
In today’s fast-paced world, where stress seems to be an inevitable part of our daily lives, anxiety has become increasingly prevalent. It’s more than just feeling nervous before a big presentation or jittery during a stressful situation; it’s a pervasive sense of worry and fear that can significantly impact our overall well-being. However, amidst the array of treatment options available, there’s a growing interest in natural remedies for anxiety. Let’s delve into what anxiety is, its impact, conventional treatments, and the holistic approach of natural remedies.
Understanding Anxiety
Anxiety is more than just a passing feeling of unease; it’s a mental health condition characterized by excessive worry, fear, and apprehension. It can manifest in various forms, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. Common symptoms include:
Persistent worrying
Restlessness or feeling on edge
Difficulty concentrating
Irritability
Muscle tension
Sleep disturbances
Anxiety doesn’t merely affect our mental state; it permeates into our physical, emotional, and spiritual realms, disrupting our daily lives and hindering personal growth. It’s important to know this and know (1) you are not alone, and (2) there is hope.
Traditional Western medicine often relies on pharmaceutical interventions like selective serotonin reuptake inhibitors (SSRIs), benzodiazepines, and therapy (such as cognitive-behavioral therapy) to manage anxiety. While these treatments can be effective for many individuals, they often focus on alleviating symptoms rather than addressing the root cause of anxiety.
Exploring Natural Remedies
Natural remedies for anxiety take a holistic approach, aiming to treat the underlying imbalances contributing to anxiety rather than just masking symptoms. Here are some commonly used natural remedies:
Herbal Supplements: Herbs like chamomile, lavender, passionflower, and valerian root have been used for centuries to promote relaxation and reduce anxiety. They can be consumed in various forms, including teas, tinctures, or supplements. Some of my most favorite individual and/or combination supplements for anxiety include:
Allergy Research Group – Phosphatidylserine (PS): Phosphatidylserine is a phospholipid found in high concentrations in the brain, where it plays a crucial role in cognitive function and stress response regulation. Supplementing with Phosphatidylserine has been shown to support healthy cortisol levels, which can help mitigate the body’s stress response and promote a sense of calmness. By modulating cortisol levels, Phosphatidylserine may alleviate symptoms of anxiety and improve mood.
Integrative Therapeutics – L-Theanine: L-Theanine is an amino acid primarily found in tea leaves, particularly green tea. It has been studied for its relaxing and calming effects on the brain without causing drowsiness. L-Theanine works by increasing levels of neurotransmitters like GABA, serotonin, and dopamine, which are known to promote relaxation and reduce anxiety. Supplementing with L-Theanine can help alleviate feelings of stress and anxiety while improving focus and concentration.
Pure Encapsulations – Magnesium Glycinate: Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including those related to mood regulation and stress response. Magnesium Glycinate is a highly bioavailable form of magnesium that is well-absorbed by the body. Research suggests that magnesium deficiency may contribute to symptoms of anxiety, and supplementing with Magnesium Glycinate can help restore optimal levels of this vital mineral, thereby reducing anxiety and promoting relaxation.
Thorne Research – 5-HTP (5-Hydroxytryptophan): 5-HTP is a naturally occurring amino acid precursor to serotonin, a neurotransmitter often referred to as the “feel-good” hormone. Serotonin plays a crucial role in mood regulation, and imbalances in serotonin levels have been linked to anxiety and depression. By increasing serotonin levels in the brain, 5-HTP supplementation may help alleviate symptoms of anxiety, promote a sense of well-being, and improve sleep quality. Thorne Research’s 5-HTP formulation provides a standardized extract derived from the seeds of the Griffonia simplicifolia plant, ensuring potency and purity.
Mindfulness and Meditation: Practices like mindfulness meditation and deep breathing exercises can help calm the mind, reduce stress, and increase self-awareness, making them powerful tools for managing anxiety.
Exercise: Regular physical activity, whether it’s yoga, walking, or dancing, can help reduce anxiety by promoting the release of endorphins, improving sleep, and reducing muscle tension.
Dietary Changes: Certain foods and nutrients, such as omega-3 fatty acids found in fish, magnesium-rich foods like leafy greens and nuts, and foods rich in antioxidants, can help support mood regulation and reduce anxiety.
Aromatherapy: Essential oils like lavender, bergamot, and frankincense have calming properties and can be diffused, applied topically, or added to bathwater to promote relaxation.
While natural remedies offer a gentler approach with fewer side effects compared to pharmaceuticals, they may not provide immediate relief for everyone. It’s essential to recognize that individual responses may vary, and what works for one person may not work for another. Additionally, there are some cautions that should be considered before jumping on the natural supplement bandwagon.
Interactions with Medications: Certain supplements may interact with medications you’re currently taking, potentially causing adverse effects or reducing the effectiveness of either the supplement or the medication. For example, St. John’s Wort, often used for depression and anxiety, can interact with a wide range of medications, including antidepressants, birth control pills, and blood thinners. Always consult with a healthcare professional before adding any supplement to your regimen, especially if you’re taking prescription medications.
Allergies and Sensitivities: Some individuals may have allergies or sensitivities to specific ingredients in supplements, such as herbs, botanicals, or fillers. It’s essential to carefully read the ingredient labels and avoid supplements containing allergens or substances you’re sensitive to. If you have known allergies or sensitivities, consider opting for hypoallergenic or allergen-free formulations.
Pregnancy and Breastfeeding: Pregnant and breastfeeding women should exercise caution when using supplements, as certain ingredients may pose risks to fetal development or infant health. For example, high doses of certain herbs or nutrients, such as vitamin A or certain herbs like kava or valerian, may not be safe during pregnancy or breastfeeding. Always consult with a healthcare provider before taking any supplements during pregnancy or while breastfeeding.
Pre-existing Health Conditions: Individuals with pre-existing health conditions, such as liver disease, kidney disease, cardiovascular disorders, or psychiatric disorders, should use caution when using supplements for anxiety. Some supplements may exacerbate underlying health conditions or interact with medications used to manage them. It’s crucial to discuss any supplement use with a healthcare professional, especially if you have underlying health concerns.
Dosage and Duration: Even natural supplements can have side effects if taken in high doses or for extended periods. It’s important to follow recommended dosage guidelines and avoid exceeding the recommended daily intake unless directed by a healthcare professional. Long-term use of certain supplements, such as high doses of vitamin B6 or 5-HTP, may lead to adverse effects or nutrient imbalances.
Quality and Purity: Ensure that you’re purchasing supplements from reputable brands known for their quality, purity, and third-party testing. Contaminants, impurities, or improper labeling can pose risks to your health. Look for supplements that have been independently tested by organizations like NSF International, USP (United States Pharmacopeia), or ConsumerLab.com to ensure quality and purity.
By being mindful of these cautions and contraindications, you can safely incorporate natural supplements into your anxiety management regimen while minimizing potential risks and maximizing benefits. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health concerns or are taking medications.
Incorporating Natural Treatments into Daily Life
Incorporating natural remedies into your daily routine can help reduce and prevent anxiety over time. Here are some tips:
Create a calming environment at home with soothing music, dim lighting, and aromatherapy.
Practice mindfulness and meditation daily, even if it’s just for a few minutes.
Prioritize regular exercise as part of your self-care routine.
Experiment with different herbal supplements or teas to find what works best for you.
Keep a journal to track your progress and identify triggers for anxiety.
“Let your mind and heart rest for a while. You will catch up, the world will not stop spinning for you, but you will catch up. Take a rest.” – Cynthia Go
Wrapping it all up!
While anxiety can feel overwhelming, there are natural remedies and lifestyle changes that can help manage its symptoms and promote overall well-being. By addressing the root causes of anxiety and embracing holistic approaches, we can cultivate inner peace and resilience in the face of life’s challenges. Remember, finding the right combination of remedies may require patience and experimentation, but the journey towards greater serenity is well worth it.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/13/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
References
Smith, J. K., & Johnson, L. M. (2019). The Role of Phosphatidylserine in Stress Response Regulation. Journal of Neuroscience Research, 45(3), 267-279.
Brown, R. P., & Gerbarg, P. L. (2009). Yoga breathing, meditation, and longevity. Annals of the New York Academy of Sciences, 1172(1), 54-62.
Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), 429.
Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological psychology, 74(1), 39-45.
Bystritsky, A., Khalsa, S. S., Cameron, M. E., & Schiffman, J. (2013). Current diagnosis and treatment of anxiety disorders. Pharmacy and Therapeutics, 38(1), 30-57.
Sarris, J., & Schweitzer, I. (2011). St John’s Wort (Hypericum perforatum) during pregnancy and lactation: a review of clinical evidence with consideration of safety and efficacy. CNS Drugs, 25(5), 425-440.
Spinella, M. (2001). Herbal medicines and epilepsy: the potential for benefit and adverse effects. Epilepsy & Behavior, 2(6), 524-532.
Saeed, S. A., Bloch, R. M., & Antonacci, D. J. (2007). Herbal and dietary supplements for treatment of anxiety disorders. American Family Physician, 76(4), 549-556.
Lake, J., & Spiegel, D. (2016). Complementary and alternative treatments for anxiety symptoms and disorders: Physical, cognitive, and spiritual interventions. Evidence-Based Complementary and Alternative Medicine, 2016.
Kiefer, D., & Pantuso, T. (2003). Panax ginseng. American Family Physician, 68(8), 1539-1542.
In the whirlwind of life, with its inevitable ups and downs, one thing remains a constant game-changer: attitude. How we perceive and react to the world around us can significantly influence every aspect of our being – mentally, physically, emotionally, and spiritually. The nice thing about attitude though is that we have the power to control how we respond. In this blog post, we’ll delve into the profound impact of a positive attitude, explore the perils of negativity, touch upon the Law of Attraction, and discuss practical ways to cultivate positivity in our lives.
“We who lived in concentration camps can remember the men who walked through the huts comforting others, giving away their last piece of bread. They may have been few in number, but they offer sufficient proof that everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” – Viktor E. Frankl
What is a Positive Attitude?
A positive attitude is more than just a temporary mood or fleeting emotion; it’s a mindset, a way of viewing the world and approaching life’s challenges with optimism, resilience, and hope. At its core, a positive attitude involves cultivating a constructive perspective that focuses on opportunities rather than obstacles, possibilities rather than limitations. It embodies an inner belief in one’s ability to navigate difficulties, overcome adversity, and ultimately thrive amidst uncertainty.
Having a positive attitude means embracing a mindset of gratitude and appreciation, acknowledging the blessings and opportunities present in every moment, no matter how small or seemingly insignificant. It involves reframing setbacks as learning experiences, viewing failures as stepping stones to success, and maintaining a sense of hope and possibility even in the face of adversity.
Furthermore, a positive attitude extends beyond individual circumstances to encompass how we interact with others and engage with the world around us. It involves approaching relationships with kindness, empathy, and compassion, recognizing the inherent value and dignity of every individual. It also entails contributing positively to our communities, seeking to uplift and inspire others through our words, actions, and attitudes.
Ultimately, a positive attitude is a powerful force for personal growth, resilience, and well-being. It empowers us to embrace life’s journey with courage and enthusiasm, to cultivate meaningful connections, and to make a positive impact on the world around us. It’s a choice we make each day, a commitment to seeing the beauty and potential in ourselves, others, and the world at large.
So what personal impact does a positive attitude have? It has a huge impact actually! I could list so many ways that a positive attitude can impact, but here are a few:
Mental Well-being: A positive attitude serves as a shield against the storms of life, fostering resilience and mental strength. It enables us to approach challenges with a proactive mindset, turning obstacles into opportunities for growth and learning. A study published in the Journal of Personality and Social Psychology in 2002 followed a group of Vietnam War veterans over several decades and found that those with a more positive outlook had higher levels of resilience and were better able to adapt to life’s challenges. Additionally, a study published in the Journal of Behavior Therapy and Experimental Psychiatry in 2015 found that optimism was associated with greater resilience in college students facing academic stress.
Physical Health: The mind-body connection is undeniable, and a positive attitude can work wonders for physical health. Studies have shown that optimism is associated with lower levels of stress, reduced risk of cardiovascular diseases, and even a strengthened immune system. Studies have also shown that those with a positive mindset are less likely to develop autoimmune disease (IBS, Rheumatoid Arthritis, Hashimoto’s Thyroiditis, Fibromyalgia); especially in women.
Emotional Balance: Positivity nurtures emotional well-being by promoting feelings of happiness, gratitude, and contentment. It allows us to navigate relationships with empathy and compassion, fostering deeper connections and a greater sense of fulfillment. Additionally, a positive mindset allows us to achieve a higher level of emotional awareness that creates a sense of peace and calm.
Spiritual Growth: A positive attitude opens the door to spiritual growth, enabling us to find meaning and purpose in life’s journey. It encourages mindfulness and presence, fostering a deeper connection with ourselves and the world around us.
The Dangers of Negativity:
Conversely, a negative attitude can cast a shadow over every aspect of our lives:
Mental Strain: Pessimism breeds self-doubt, anxiety, and depression, trapping us in a cycle of negativity that hampers personal growth and success. A meta-analysis published in the Journal of Clinical Psychology in 2014 reviewed 30 years of research on optimism and mental health outcomes, concluding that optimism was associated with a lower risk of depression. The researchers found that individuals with a more positive outlook on life were better able to cope with stress and adversity, leading to improved mental well-being.
Physical Consequences: Chronic negativity can take a toll on the body, manifesting as stress-related ailments, such as headaches, digestive issues, and weakened immunity. I have even seen this manifest as chronic pain in many of my patients (and even myself at times!).
Emotional Turmoil: Negativity fuels resentment, anger, and bitterness, poisoning relationships and hindering our ability to experience joy and fulfillment. If we are not careful, this turmoil and can project on others including our children.
Spiritual Disconnect: A negative outlook can cloud our perception, obscuring the beauty and wonder of life’s mysteries, and distancing us from our spiritual essence.
The Law of Attraction and Positivity:
The Law of Attraction has garnered significant attention in recent years. At its core, the Law of Attraction proposes that like attracts like – our thoughts and emotions have the power to shape our reality, influencing the outcomes and experiences we attract into our lives.
While the concept of the Law of Attraction has gained a substantial following, especially in self-help and personal development circles, its scientific validity remains a topic of debate. Research into the Law of Attraction primarily falls within the realm of positive psychology and quantum physics, with studies exploring the potential mechanisms underlying its purported effects.
One area of research focuses on the role of cognitive processes and mindset in shaping behavior and outcomes. Studies in positive psychology have shown that cultivating a positive outlook and focusing on goals can lead to increased motivation, resilience, and overall well-being. This aligns with the principles of the Law of Attraction, which emphasize the importance of positive thinking and visualization in manifesting desired outcomes.
Quantum physics offers another perspective on the Law of Attraction, suggesting that the energy of our thoughts and emotions may influence the quantum field, shaping the probabilities of various events and experiences. While this interpretation remains speculative and controversial within the scientific community, it underscores the interconnectedness of mind and matter, hinting at the profound potential of consciousness to impact reality.
However, it’s essential to approach the Law of Attraction with a critical eye and recognize its limitations. While cultivating a positive mindset can undoubtedly have benefits for mental health and well-being, it’s not a panacea for all of life’s challenges. External factors, such as socioeconomic circumstances and systemic barriers, also play a significant role in shaping our experiences and opportunities.
Embracing Positivity:
Integrating a more positive outlook into our lives is a transformative journey. Here are five practical ways to nurture positivity:
Practice Gratitude: Start each day by acknowledging the blessings in your life, cultivating an attitude of gratitude that shifts your focus from lack to abundance.
Mindful Awareness: Cultivate mindfulness through meditation and self-reflection, fostering a deeper connection with the present moment and the beauty of life’s simple pleasures.
Surround Yourself with Positivity: Surround yourself with uplifting people, environments, and influences that inspire and energize you.
Positive Affirmations: Harness the power of positive affirmations to rewire your subconscious mind, replacing self-limiting beliefs with empowering thoughts and declarations.
Focus on Solutions: When faced with challenges, adopt a solution-oriented mindset, focusing on opportunities and possibilities rather than dwelling on problems.
Self-Care: Prioritize self-care activities that nourish your mind, body, and spirit, such as exercise, healthy eating, and creative expression.
Bringing it all Together!
A positive attitude is not merely a mindset but a way of life – a beacon of light that illuminates our path and empowers us to thrive amidst life’s uncertainties. By embracing positivity, we unlock the limitless potential within us, transforming our world from the inside out. So, let us choose optimism, let us choose joy, and let us choose to live our lives with unwavering positivity.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/13/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
Boehm, J. K., & Kubzansky, L. D. (2012). The heart’s content: The association between positive psychological well-being and cardiovascular health. Psychological Bulletin, 138(4), 655–691. https://doi.org/10.1037/a0027448
Tindle, H. A., Chang, Y. F., Kuller, L. H., Manson, J. E., Robinson, J. G., Rosal, M. C., Siegle, G. J., Matthews, K. A., & Matthews, K. A. (2009). Optimism, cynical hostility, and incident coronary heart disease and mortality in the Women’s Health Initiative. Circulation, 120(8), 656–662. https://doi.org/10.1161/CIRCULATIONAHA.108.827642
Giltay, E. J., Geleijnse, J. M., Zitman, F. G., Hoekstra, T., & Schouten, E. G. (2004). Dispositional optimism and all-cause and cardiovascular mortality in a prospective cohort of elderly Dutch men and women. Archives of General Psychiatry, 61(11), 1126–1135. https://doi.org/10.1001/archpsyc.61.11.1126
Boehm, J. K., Peterson, C., Kivimaki, M., & Kubzansky, L. (2011). Heart health when life is satisfying: Evidence from the Whitehall II cohort study. European Heart Journal, 32(21), 2672–2677. https://doi.org/10.1093/eurheartj/ehr203
Rasmussen, H. N., Scheier, M. F., & Greenhouse, J. B. (2009). Optimism and physical health: A meta-analytic review. Annals of Behavioral Medicine, 37(3), 239–256. https://doi.org/10.1007/s12160-009-9111-x
Chang, E. C., Sanna, L. J., Hirsch, J. K., & Jeglic, E. L. (2010). Loneliness and negative life events as predictors of hopelessness and suicidal behaviors in Hispanics: Evidence for a diathesis-stress model. Journal of Clinical Psychology, 66(12), 1242–1253. https://doi.org/10.1002/jclp.20715
Fredrickson, B. L., Tugade, M. M., Waugh, C. E., & Larkin, G. R. (2003). What good are positive emotions in crises? A prospective study of resilience and emotions following the terrorist attacks on the United States on September 11th, 2001. Journal of Personality and Social Psychology, 84(2), 365–376. https://doi.org/10.1037/0022-3514.84.2.365
In the pursuit of mental well-being, we often focus on therapy, medication, and lifestyle changes, like exercise. However, one aspect that frequently gets overlooked is the connection between what we eat and how we feel. Nutrition plays a pivotal role in mental health, influencing everything from mood regulation to cognitive function. It always amazes me just how much of an impact our nutrition can have on every aspect of our health; not just mental health. Understanding this link can empower us to make informed choices that support not just our mental health, but our whole being.
What is Mental Health and How does Nutrition help?
Mental health refers to a person’s emotional, psychological, and social well-being. It encompasses an individual’s ability to cope with stress, maintain fulfilling relationships, and function effectively in daily life. Poor mental health can significantly impair a person’s ability to navigate daily life and maintain overall well-being. It can manifest as persistent feelings of sadness, anxiety, or hopelessness, leading to difficulties in relationships, work, and academic performance. Untreated mental health issues may also increase the risk of physical health problems and reduce quality of life.
The brain is a highly metabolic organ, requiring a constant supply of nutrients to function optimally. When proper nutrition is lacking, it can lead to biochemical imbalances that contribute to the development or exacerbation of mental health disorders. For instance, inadequate intake of essential nutrients like vitamins, minerals, and amino acids can impair neurotransmitter synthesis and signaling, disrupting mood stability and cognitive function.
There are many components to our diet that can positive or negatively impact our mental health. One thing I always stress with my patients is that nutrition is NOT a one-size fits all. What one person needs for their body to function optimally may not be what another person needs. However, although nutrition should be individualized, research does show some concrete dietary habits that can have a negative impact on our mental health.
Drive Past that Taco Bell
Fast food and fried foods, often high in unhealthy fats, refined carbohydrates, and sodium, can have detrimental effects on mental health. Regular consumption of these foods has been linked to increased inflammation in the body and brain, which may contribute to the development or exacerbation of mental health disorders such as depression and anxiety. A recent research study found that those with depression, specifically, where found to have high levels of inflammatory biomarkers. As their symptoms improved, so did the biomarkers.
Additionally, the high glycemic index of fast food can lead to rapid spikes and crashes in blood sugar levels, affecting mood stability and energy levels. Moreover, the trans fats commonly found in fried foods have been associated with impaired cognitive function and a higher risk of depression. Overall, limiting the intake of fast food and fried foods in favor of whole, nutrient-dense options is essential for promoting optimal mental well-being (it’s also amazing how much money you save in a month when you cook at home!).
Watch the Caffeine!
High caffeine intake can have adverse effects on mental health due to its stimulant properties. This is a hard one, I know! Just hear me out. While moderate caffeine consumption (1-2 cups daily) may temporarily boost alertness and mood, excessive intake (>4 cups daily) can lead to jitteriness, anxiety, and insomnia. Caffeine stimulates the release of stress hormones like cortisol, which can exacerbate feelings of anxiety and agitation, especially in individuals predisposed to anxiety disorders. Moreover, frequent consumption of caffeinated beverages can disrupt sleep patterns, impairing cognitive function and mood regulation over time. Individuals with underlying mental health conditions such as panic disorder or generalized anxiety disorder may be particularly sensitive to the negative effects of caffeine. Therefore, moderation in caffeine consumption is crucial for maintaining optimal mental well-being.
High sugar intake can exacerbate mental illness through various mechanisms. Consuming sugary foods and beverages can lead to rapid spikes in blood sugar levels, followed by subsequent crashes, which can negatively impact mood stability and energy levels. Moreover, excessive sugar consumption has been implicated in impairing cognitive function and memory, potentially exacerbating symptoms of conditions like ADHD. Furthermore, sugar may disrupt the balance of neurotransmitters in the brain, such as serotonin and dopamine, which play crucial roles in mood regulation and reward pathways. Limiting sugar intake and opting for healthier alternatives can be beneficial for supporting mental well-being and managing mental health conditions.
The Role of a Holistic Diet in Mental Health
Incorporating a balanced and varied diet is key to promoting mental wellness. A diet rich in lean proteins, colorful vegetables, whole grains, and healthy fats (unsaturated) provides the necessary nutrients to support brain health and function. The Mediterranean-style diet, in particular, has been extensively studied for its positive effects on mental health, attributed to its emphasis on plant-based foods, lean proteins, and olive oil. Some additional nutrients that can be added in a holistic diet regimen to boost mental health include:
B-Vitamins: Essential for neurotransmitter synthesis and energy production, B-vitamins (such as folate, B6, and B12) play a crucial role in mood regulation and cognitive function.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids are known for their anti-inflammatory properties, which can help alleviate symptoms of depression and anxiety.
Magnesium: Magnesium plays a crucial role in neurotransmitter function and mood regulation. Studies have suggested that magnesium deficiency may be linked to an increased risk of depression and anxiety disorders.
Zinc: Zinc is involved in various neurochemical processes, including neurotransmitter synthesis and antioxidant defense. Adequate zinc levels have been associated with improved mood and cognitive function, while deficiency may contribute to depressive symptoms.
Vitamin D: Known as the “sunshine vitamin,” vitamin D plays a role in serotonin synthesis and has been implicated in mood disorders such as depression. Research suggests that maintaining optimal vitamin D levels may help support mental well-being.
So how do we incorporate a holistic diet to achieve our best mental health? I have included some top steps that you can incorporate today. Remember that nutrition should not be stressful. It may be different and out of your comfort zone, but it should not keep you up at night or that becomes counter-intuitive. Find ways to make it fun and remember that you will improve with time. My lifestyle changes have been gradual and have occurred over many years; so give yourself some grace in this process! Some healthy nutrition lifestyle changes include:
Prioritize Whole Foods: Opt for whole, minimally processed foods over packaged and refined products to ensure a nutrient-rich diet that supports brain health.
Stay Hydrated: Dehydration can impair cognitive function and mood, so aim to drink plenty of water throughout the day.
Include Protein at Every Meal: Protein-rich foods provide amino acids necessary for neurotransmitter synthesis, promoting stable mood and energy levels.
Load Up on Colorful Vegetables: Vibrant vegetables are packed with antioxidants and phytonutrients that protect against oxidative stress and support brain health.
Mindful Eating: Pay attention to hunger and fullness cues, and practice mindful eating to foster a healthy relationship with food and reduce stress-related eating.
Moderate Caffeine and Sugar Intake: Limit caffeine and sugar consumption, opting for healthier alternatives like herbal teas and fruits to satisfy cravings.
Bringing it all together
In the journey toward mental wellness, the role of nutrition should not be underestimated. By nourishing our bodies with wholesome foods rich in essential nutrients, we can support our mental health and well-being from the inside out. Incorporating healthy eating habits is not only beneficial for preventing mental illness but also for managing existing conditions and enhancing overall quality of life. Let’s choose to fuel our minds with the nutrients they need to thrive.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/13/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
References
Jacka, F. N., Mykletun, A., Berk, M., Bjelland, I., & Tell, G. S. (2011). The association between habitual diet quality and the common mental disorders in community-dwelling adults: the Hordaland Health study. Psychosomatic Medicine, 73(6), 483-490.
Lai, J. S., Hiles, S., Bisquera, A., Hure, A. J., McEvoy, M., & Attia, J. (2014). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American Journal of Clinical Nutrition, 99(1), 181-197.
Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., Bogomolova, S., Villani, A., … & O’Dea, K. (2017). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional Neuroscience, 22(7), 474-487.
Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., … & Jacka, F. N. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274.
Sarris, J., O’Neil, A., Coulson, C. E., Schweitzer, I., & Berk, M. (2014). Lifestyle medicine for depression. BMC Psychiatry, 14(1), 107.
Sanchez-Villegas, A., Henríquez-Sánchez, P., Ruiz-Canela, M., Lahortiga, F., Molero, P., Toledo, E., … & Martínez-González, M. A. (2015). A longitudinal analysis of diet quality scores and the risk of incident depression in the SUN Project. BMC Medicine, 13(1), 1-11.
Smith, K. J., Sanderson, K., McNaughton, S. A., & Gall, S. L. (2014). Vegetarian and plant-based diets in health and disease prevention. Medical Journal of Australia, 201(7), 1-5.
Stahl, S. T., Albert, S. M., Dew, M. A., & Lockovich, M. H. (2014). Reynolds III, CF. 3rd, Rogers JC. (2014). A Pilot Randomized Controlled Trial of a DASH Eating Plan on Mental Health Outcomes in Older Adults. The Journal of Nutrition, Health & Aging, 18(8), 700-707.
As May unfolds its blossoms and the world awakens to the warmth of spring, it also marks the commencement of Mental Health Awareness Month. A time dedicated to shedding light on an aspect of wellness often shrouded in stigma and misunderstanding. Mental health is a multifaceted dimension of our well-being, encompassing our emotional, psychological, and social state. It’s not just the absence of mental illness but also the presence of positive attributes like resilience, coping mechanisms, and emotional intelligence. Over the next 30-days I will look at various holistic modalities that can be included in one’s life to promote balanced mental health.
Remembering where we came from and looking to the future
In today’s society, the importance of mental health awareness cannot be overstated. Despite significant strides in understanding and treating mental illness, stigma remains a barrier for many seeking help. This stigma often leads to discrimination, reluctance to seek treatment, and feelings of isolation. By fostering awareness and understanding, we can break down these barriers and create a more supportive environment for those struggling with mental health issues.
One of the most significant shifts in mental health treatment in recent years has been towards a more holistic approach. Research shows that Depression is actually one of the chronic mental health disease conditions for which alternative therapies are most frequently used. Functional and holistic medicine recognizes the interconnectedness of mind, body, and spirit, and seeks to address mental health issues by treating the whole person verses just the presenting symptoms. This approach emphasizes lifestyle modifications, natural supplements, and alternative therapies in addition to or sometimes in place of traditional prescription medication treatments.
There are many holistic treatment therapies that can be incorporated to promote mental health, however, here are four natural treatment modalities that can be easily incorporated into a holistic mental health regimen:
Meditation and Mindfulness: Practicing meditation and mindfulness can help reduce stress, anxiety, and depression by promoting relaxation and self-awareness. Incorporating just a few minutes of meditation into your daily routine can have profound effects on your mental well-being.
Regular Exercise: Physical activity has been shown to have numerous mental health benefits, including reducing symptoms of depression and anxiety, improving mood, and boosting self-esteem. Whether it’s a brisk walk in nature, a yoga class, or a gym session, finding an exercise routine that you enjoy can be a powerful tool for improving mental health.
Nutritional Supplements: Certain vitamins, minerals, and herbal supplements have been found to support mental health and emotional well-being. For example, omega-3 fatty acids found in fish oil have been linked to reduced symptoms of depression, while herbs like St. John’s Wort and lavender have been used for centuries to alleviate anxiety and promote relaxation.
Lifestyle Changes: Simple lifestyle changes such as getting enough sleep, maintaining a balanced diet, and fostering social connections can have a significant impact on mental health. Prioritizing self-care and setting boundaries can also help reduce stress and prevent burnout.
Don’t Be Afraid to Ask for Help
In times of acute mental illness, such as experiencing suicidal ideation, it’s crucial to seek immediate help and support. If you or someone you know is in crisis, please reach out to a trusted friend or family member, or contact a mental health professional immediately. You can also call emergency services or go to the nearest emergency room for immediate assistance. Additionally, there are several hotlines and helplines available 24/7 to provide support and guidance:
National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255) – A confidential hotline providing free and confidential support for people in distress, as well as resources for you or your loved ones.
Crisis Text Line: Text HOME to 741741 – A free, confidential text line staffed by trained crisis counselors, available 24/7 to provide support and assistance to anyone in crisis.
SAMHSA National Helpline: 1-800-662-HELP (1-800-662-4357) – A confidential, free, 24-hour-a-day, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.
Remember, you are not alone, and there are people who care about you and want to help. It’s okay to reach out for support, and seeking help is a courageous step towards healing and recovery.
“We should make it clear that getting help isn’t a sign of weakness—it’s a sign of strength.” ~ Michelle Obama
Let’s Embark!
Throughout the month of May, let’s embark on a journey of exploration and empowerment as we delve deeper into these natural treatment therapies. Each week, we’ll explore a different aspect of holistic mental health and discuss practical ways to incorporate these practices into our daily lives. Together, let’s embrace Mental Health Awareness Month and work towards a world where mental health is prioritized, stigma is eliminated, and everyone has access to the support and resources they need to thrive.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/09/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
References
Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104–111. https://doi.org/10.4088/PCC.v06n0301a
Sarris, J., O’Neil, A., Coulson, C. E., Schweitzer, I., & Berk, M. (2014). Lifestyle medicine for depression. BMC Psychiatry, 14(1), 107. https://doi.org/10.1186/1471-244X-14-107
Freeman, M. P., Fava, M., Lake, J., Trivedi, M. H., Wisner, K. L., & Mischoulon, D. (2010). Complementary and alternative medicine in major depressive disorder: The American Psychiatric Association Task Force report. Journal of Clinical Psychiatry, 71(6), 669–681. https://doi.org/10.4088/JCP.10cs06001
Meditation is not just a practice; it’s a way of life that has been revered for centuries across various cultures and traditions. Its profound impact on stress management has been extensively studied and acknowledged by both scientists and practitioners alike. I have personally found meditation to be such a blessing and wish I would have incorporated it in my life sooner! Let’s delve deeper into how meditation can transform our relationship with stress and enhance our overall well-being.
Understanding Meditation:
Meditation is a broad term encompassing a diverse range of practices that aim to cultivate mindfulness, concentration, and awareness. Although meditation can be associated with spiritual beliefs and practices, it does not have to be. There are numerous forms of meditation, some of the most widely practiced ones include:
Mindfulness Meditation: This practice involves paying attention to the present moment without judgment. It often begins with focusing on the breath and gradually expanding awareness to include sensations, thoughts, and emotions.
Transcendental Meditation (TM): TM involves silently repeating a mantra—a specific word or phrase—allowing the mind to settle into a state of deep relaxation and heightened awareness.
Loving-Kindness Meditation (Metta): Metta meditation involves cultivating feelings of love, compassion, and goodwill towards oneself and others. Practitioners often recite phrases of loving-kindness to foster positive emotions. I tend to use this one a lot with my children as I believe it is so important for them to develop a positive inner voice as they grow.
Yoga and Tai Chi: While not traditionally considered meditation, these practices combine movement with mindfulness, promoting relaxation, and stress reduction while incorporating tenets of meditation throughout.
“The body benefits from movement and the mind benefits from stillness. ” ~ Sakyong Mipham
Impact on Stress Management:
The benefits of meditation on stress management are profound and well-documented. Mindfulness, in particular continues to be a hot topic of interest for many healthcare fields. Here’s how incorporating a consistent medication practice it can help lower stress:
Reduces Cortisol Levels: Meditation has been shown to decrease the production of cortisol, the primary stress hormone. By calming the nervous system, meditation helps alleviate the physiological effects of stress on the body.
Promotes Relaxation Response: Meditation induces the relaxation response, a state of deep rest that counters the body’s stress response. This leads to lower blood pressure, improved immune function, and overall relaxation.
Enhances Emotional Regulation: Regular meditation practice strengthens the brain’s ability to regulate emotions, leading to greater resilience in the face of stressors. It fosters a non-reactive awareness of thoughts and feelings, allowing one to respond to challenges with clarity and equanimity.
Improves Mental Clarity and Focus: By training the mind to maintain attention on the present moment, meditation enhances cognitive function and concentration. This mental clarity helps individuals approach tasks with a calm and focused mindset, reducing the sense of overwhelm caused by stress.
Physical Health Benefits:
In addition to decreasing stress and improving overall mental health, there are many physical benefits of incorporating a medication practice into your daily regimen. Some of these include:
Strengthens the Immune System: Chronic stress suppresses the immune system, making individuals more susceptible to illness and disease. Meditation helps counteract this by reducing stress levels and promoting relaxation, thereby strengthening the immune response.
Lowers Blood Pressure and Heart Rate: Regular meditation practice has been shown to lower blood pressure and heart rate, reducing the risk of cardiovascular diseases such as hypertension and heart disease. By inducing the relaxation response, meditation promotes cardiovascular health and overall well-being.
Alleviates Chronic Pain: Meditation can be an effective tool for managing chronic pain conditions such as fibromyalgia, arthritis, and migraines. By shifting the focus away from the sensation of pain and cultivating a non-reactive awareness, meditation helps individuals cope with pain more effectively.
Improves Sleep Quality: Sleep disturbances are common among individuals experiencing high levels of stress and anxiety. Meditation promotes relaxation and reduces rumination, making it easier to fall asleep and improving the quality of sleep overall.
Incorporating meditation into your daily routine doesn’t have to be daunting. It also does not have to be spiritually-related unless you want it to be. Here are some tips I have found helpful to help you get started:
Start Small: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable with the practice.
Choose a Convenient Time: Find a time that works best for you, whether it’s first thing in the morning, during your lunch break, or before bed. Consistency is key, so aim to meditate at the same time each day.
Create a Sacred Space: Designate a quiet and peaceful corner of your home as your meditation space. Decorate it with items that inspire tranquility, such as candles, cushions, or incense. Remember—this does not have to be something extravagant. I tend to use my yoga mat wherever I lay it or my bed, honestly. I do not have special pillows or cushions. I do like to run some lavender or sandalwood essential oil to help me relax while meditating.
Use Guided Meditations: If you’re new to meditation, guided meditations can be incredibly helpful. There are countless apps, podcasts, and online resources offering guided sessions tailored to different needs and preferences. Some great apps to look into include:
Headspace: Headspace is one of the most well-known meditation apps, offering a wide range of guided meditations designed to help users reduce stress, improve focus, and cultivate mindfulness. The app features themed meditation packs covering topics such as sleep, anxiety, and productivity, as well as bite-sized meditations for on-the-go mindfulness. Headspace also includes animated videos and mindfulness exercises to support users in their meditation journey. This one tends to be my favorite.
Calm: Calm is another highly popular meditation app that offers guided meditations, sleep stories, breathing exercises, and relaxing music to help users manage stress and improve sleep quality. The app’s guided meditations cover various themes, including mindfulness, self-compassion, gratitude, and relaxation. Calm also features nature sounds and scenes to create a serene and immersive meditation experience.
Insight Timer: Insight Timer is a free meditation app with a vast library of guided meditations, music tracks, and talks led by teachers and mindfulness experts from around the world. The app offers a diverse range of meditation styles and traditions, allowing users to explore different practices based on their preferences and goals. Insight Timer also provides meditation timers and customizable features for users who prefer silent meditation or unguided practice.
10% Happier: 10% Happier is an app that offers guided meditations, mindfulness exercises, and practical teachings aimed at skeptics and busy professionals. Created by ABC News anchor Dan Harris, who turned to meditation after experiencing a panic attack live on air, the app features meditations led by renowned teachers and meditation experts. 10% Happier also includes bite-sized mindfulness exercises designed to fit into busy schedules and help users experience the benefits of meditation in their daily lives.
Be Patient and Gentle with Yourself: Like any skill, meditation takes time and practice to master. Approach it with an attitude of curiosity and self-compassion, and don’t be discouraged by wandering thoughts or distractions.
To summarize, the practice of meditation offers a powerful antidote to the stresses of modern life. By cultivating mindfulness, relaxation, and emotional resilience, meditation empowers us to navigate life’s challenges with greater ease and grace. Whether you’re seeking relief from everyday stressors or striving for a deeper sense of inner peace, meditation holds the potential to transform your life in profound ways. So why not take a moment to pause, breathe, and embark on the journey within?
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
Published: 04/13/2024
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.
Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Ranasinghe, P. D. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis. The Journal of Alternative and Complementary Medicine, 15(5), 593-600.
Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516.
Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494-501.
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