A Holistic Approach To Mental Health

May is Mental Health Awareness Month. We are very passionate about mental health and eliminating the stigma that surrounds it. At Jo Anne's Place, we take a holistic approach in understanding that mental health conditions are caused by a whole bunch of different factors from one's environment, to their circumstances, to their biology. In this blog post, we are going to discuss what it means to take a holistic approach to mental health, product recommendations based on over 47 years of experience, lifestyle changes to boost mental health, and more - so keep reading!

What does a holistic approach to mental health mean?

Taking a holistic approach means providing support that takes into account a person's entire physical, emotional, social, and spiritual wellbeing to help meet their mental health needs. We think this is really important because studies have shown us that mental health conditions arise not only from psychological factors, but from biological, social, emotional, and circumstantial ones. Therefore, approaching mental health holistically includes looking at your lifestyle, environment, psychological health, relationships, and more.

Let's take a look...

Diet & Nutrition

As the famous saying goes, you are what you eat! A poor diet can not only aggravate existing mental health conditions, but can actually lead to them. Eating nutritious foods that contain lots of vitamins, minerals, and antioxidants, nourishes your brain and protects it from oxidative stress. Oxidative stress is "waste" (known as free radicals) produced when the body uses oxygen, which can damage cells. Many studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms in those with depression.

Here are some best practices and tips for a mental health-friendly diet:

• Drink 7-10 glasses of filtered or spring water. Avoid chlorine.
• Eat a diet composed of 75-80% alkaline forming foods. View the chart here!
• Go organic. Pesticides do not contribute to health and have been found to contribute to ADHD.
• Focus on antioxidants. See Dr, Axe’s Top 10 Antioxidants!
• Eat fermented foods daily – improves digestion, PH balance, and mood. There is a proven link (known as the brain-gut connection) between gut health and mental health. Did you know that over 90% of the body's serotonin - the happy hormone - is synthesized in the gut?
  
• Eat lean meats, small body fish, and free run organic eggs in moderation. Amino acids from protein sources are important for the production of many neurotransmitters. Turkey is a good source of tryptophan which also supports serotonin synthesis.
• Have one or two cups of organic coffee daily to increase serotonin and dopamine levels.
• Extra folate – symptoms of deficiency are anxiety, depression, shortness of breath, poor concentration and memory. Folate is also needed to detoxify pesticides so there may be a connection between symptoms and pesticide toxicity.
• Cherry juice is a good source of melatonin. Melatonin affects the timing and quality of sleep. It is necessary for the production of serotonin. Cherry juice also has anti-inflammatory properties.
  

Lifestyle Changes

Your lifestyle has a lot do with your mental health. Things like exercise, living environment, and community can all have a significant impact. Here are some lifestyle changes to consider:

• Meditation, Yoga, Pilates, and Tai Chi have all been shown to reduce stress and relieve anxiety. Classes also provide an opportunity to connect with like-minded individuals.
• Movement in general is extremely positive for mental health, whether its walking, swimming, running, or gardening. Check out our post on VILPA for simple movement ideas!
• This one can be difficult, but try and expose yourself to situations that bring out your “best” and avoid those that bring out your “stressed”. 
• Make your home and work environments as calming as possible by displaying photos that bring you comfort, diffusing relaxing essential oils, beeswax or soy candles, warm lighting, and anything else that makes you feel at peace.
• Practicing your hobbies, and trying new ones, has proven to be great for mental health and calming the mind. Even better, try hobby classes that introduce you to like-minded individuals! If you're a creative person, Artspace PTBO has great workshops.
• Get out in the community. Isolation is not good for mental health. This can be super difficult, especially if you struggle with something like social anxiety, but try and push yourself to be social at least a couple of times a month. Whether its heading to the farmers market to chat with vendors, visiting Jo Anne's to chat with our staff, or attending events like Peterborough's First Friday Art Crawls. You'll find that people are surprisingly kind, open, and warm.
• Reach out for help and know that although it may feel like it, you are not alone. There are tons of mental health resources available to you. Find many of them here.
• If you are a spiritual person, taking time to connect with your higher power can also help calm your mind and give you a sense of purpose.
• Take advantage of free resources like The Wellness on Purpose Program, which takes a holistic approach to health and teaches you the foundations of nutrition, sleep, and stress. It's our self-guided online program lead by Holistic Nutritionist Marissa Laughlin - start today!

Supplements, Herbs, Adaptogens, & Teas for Mental Wellness

With over 47 years of experience in the wellness industry, we have compiled quite the list of natural products that can improve mental health by boosting mood, promoting calm, easing anxiety, increasing stress resistance, and more.

Here are some of them:

• If you know Jo Anne's, you know that we love Bio-Strath - and so do our customers, it is one of our most consistently sold products! Studies in Europe have shown Bio-Strath reduces anxiety, improves stress tolerance, and promotes mental clarity in children and adults. 
• Deficiency in vitamin C reduces the production of neurotransmitters associated with anxiety causing you to feel fatigued, depressed, and can cause cognitive impairment.
• Anxiety and depression are conditions associated with a Vitamin D deficiency. Vitamin D is active in serotonin synthesis and those taking SSRIs medications have found it makes them more effective.
• Omega 3 fatty acids – a deficiency in them is associated with depression.
• Calcium and magnesium have calming and alkalizing effects and promote better sleep, which can be difficult with many mental health conditions.
• Individuals who are under chronic stress often have high copper and low zinc levels, which can worsen feelings of anxiety and cause brain fog. Zinc is beneficial for anxiety, depression, and sleep disorders.
• Probiotic daily to promote immunity, correct PH, and keep the gut flora healthy. As we know, there is a strong connection between gut health and brain health.
• Functional mushrooms are popular for managing mental health conditions. Cordyceps are known to ease fatigue, stabilize heartbeat (which can be rapid with anxiety conditions), and have anti-oxidative stress effects. Lion's Mane can help enhance focus and memory, reduce inflammation and oxidative stress, and protect gut health. Reishi is known for reducing inflammation, promoting relaxation, and managing stress and anxiety!
• Adaptogenic herbs like Panax Ginseng, Rhodiola, and Holy Basil are used to combat fatigue, enhance mental performance, ease depression and anxiety, and improve stress response
• Ayurvedic traditional medicine has several suggestions for supporting mental health. Turmeric is used to regenerate and protect the nervous system, relieving anxiousness. Ashwaghanda is popular for reducing stress and promoting feelings of calm. Gotu Kala is used to combat mental fatigue and increase circulation to the brain.
• Herbal teas are a great option. Chamomile promotes sleep and reduces anxiety. Peppermint tea can help relieve tension headaches, improve energy, improve sleep, and improve concentration. Lavender tea can also promote sleep, easy anxiety symptoms, and boost mood. Lemon Balm tea is known for its calming effects.

Mental health is health. Take the time to support it the way you would any other health condition.



*These suggestions are not intended to replace appropriate professional advice. Please check labels for contraindications and check with your pharmacist if you are on prescription drugs. These suggestions are based on over 47 years of customer experience at Jo Anne's Place.