Mental Health And Finding Balance Naturally

 

Mental health struggles like low mood, anxiety, depression, and OCD are more common than many realize, affecting people from all walks of life. Almost all of us at some point in our lives suffered with at least one of these mental health problems. These battles aren't just in our heads; they can impact every aspect of our daily existence, from work to relationships and beyond. It's crucial to recognise that mental health is just as important as physical health and deserves the same level of attention and care.

Here I am sharing some mindful exercises and natural supplements that might elevate your mood and help with some mental health issues: 

1. Meditation: Practicing mindfulness meditation involves focusing your attention on the present moment, typically by focusing on your breath, bodily sensations, or a specific object. There are different styles of meditations, for example: focused meditation, transcendental meditation, mantra meditation, movement meditation, spiritual meditation, body-scan meditation. You can choose whichever you like, because not all meditation styles are suitable of everybody. For example I like mantra and spiritual meditations. Although if I am really stressed about something and cannot focus, body scan meditation is my go to.

Reading a novel has also been shown to put our brains into calm, relaxed and trance-like states similar to meditation.

2. Deep Breathing: Deep breathing exercises, such as diaphragmatic breathing or box breathing, involve taking slow, deep breaths to activate the body's relaxation response. These exercises can help calm the nervous system, reduce tension, and improve overall emotional well-being.

Here is a very simple breathing technique I also use myself:

• Two short inhales through your nose
• One long exhale from your mouth

You can repeat this 1-3 times. according to Stanford Neuroscientist Andrew Huberman, this simple technique can help you short-circuit your stress. Huberman calls this "psychological sigh". If our inhales are longer than exhales, we are speeding up the heart rate, so if we want to calm down quickly, we need to make our exhales longer than our inhales.

3. Mindful Walking: Mindful walking involves walking slowly and deliberately while paying attention to each step and the sensations in your body. This practice can help ground you in the present moment, reduce rumination, and increase feelings of connection to nature and the world around you. I usually prefer to walk somewhere with lots of trees around if I cannot walk in the woods, or there is no forest nearby. 

Also, did you know you can boost your immune system by walking in a forest? Taking walks in forested areas or spending some time in a forested area, forest bathing (a.k.a. shinrin-yoku in Japanese which I am also thinking of writing another blog post just dedicated to it) can significantly boost natural killer cell activity in your body. Natural killer cells are known for their ability at killing virally infected cells and detecting and controlling early signs of cancer.

Don't worry if you live in a busy city and cannot make time every day for forest walks. Researches even found that just looking at pictures of nature offers cognitive benefits similar to that of walking in nature. Hospital patients with views of trees outside of their window recovers faster! 

4. Yoga: Yoga combines physical postures, breathwork, and meditation to promote physical strength, flexibility, and mental relaxation. Regular yoga practice has been shown to reduce symptoms of anxiety, depression while also improving mood and self-esteem. 

I have recently added simple yoga moves with the breath work to my daily morning routine and I already feel the benefits. 

Tip: If you struggle to find time for this, try habit stacking. Have you heard of habit stacking? It involves stacking the new behavior onto a current behaviour. For exmaple, I have "stacked" stretching and yoga moves right after I put moisturiser on my face every morning. ( I have a dry skin and I cannot skip moisturising.)

5. Pilates: Pilates is more than just a workout for our body – it's also beneficial for our mental well-being. Whe we focuse on controlled movements, precise breathing, and mindful awareness of body alignment, pilates helps to calm our minds and reduce stress. 

6. Strength Training: Regular resistance training such as weight lifting may also boost our mood and mental heath. You don't need to go to the gym to get benefits of this. A set of dumbbells with different weights and Youtube videos (such as Joe Wicks and Juice &Toya) are all you need. I can't tell you enough how much these daily dumbbell workouts helped me get through things. Just do it! 

Several natural supplements have shown promise in supporting mental health:

1. Omega-3 fatty acids: Found in fatty fish like salmon and in supplement form, omega-3s are essential for brain health and may help reduce symptoms of depression and anxiety. 

(I prefer to use krill oil supplements. Even though EPA and DHA in krill oil is much less than fish oil, their bioavailability is much higher in krill oil.)

2. Saffron: This spice has also been studied for its mood-enhancing properties and found to help alleviate symptoms of depression and anxiety. 

"It increases serotonin, so your mood is better, and it increases norepinephrine, so you have better energy,” says Dr. Amen, Brain MD

3. Magnesium: Magnesium is another supplement that many of us are deficient which plays a role in regulating neurotransmitters and has been linked to improved mood and reduced symptoms of depression.

( I am taking magnesium taurate which also helps for the skipped heart beats I experience.)

4. Vitamin D: Low levels of vitamin D have been associated with an increased risk of depression, so supplementation may be beneficial, especially for those with limited sun exposure. Although, I definitely advise you get your vitamin D level tested before supplementing. I have found, it is easy to over supplement with vitamin D, contrary to what is believed.   

 

  Vitamin B Complex: Low levels of vitamin B12 and other B vitamins such as B6 and folate may be linked to depression. You can read more about B vitamin supplementation on depression symptoms, anxiety and stress here.

5. Lavender: Lavender supplements or essential oil may help reduce anxiety and promote relaxation.

6. Rhodiola rosea: This adaptogenic herb may help the body better cope with stress and improve mood.

7. Ashwagandha: Another adaptogenic herb, ashwagandha has been studied for its potential to reduce stress and anxiety.

(I have heard some people are getting palpitations using ashwagandha, so I have not tried this myself yet.)

8. Probiotics: We all heard now that the gut-brain connection,  probiotics may help support a healthy gut microbiome, which in turn can positively impact our mood and mental health.

I really have to remind you that while these supplements may offer benefits for some of us, they are not a substitute for professional medical advice or treatment. Always consult with a healthcare provider before starting any new supplement regimen, especially if you're already taking medication or have underlying health conditions.

Whether it's seeking professional help, talking to a trusted friend, or exploring self-care practices, remember that you're not alone in this journey. There is hope, there is help, and there is healing. You matter, and your mental health matters.

Let's meet in the comments. What you find most helpful to lighten up your mood? Is there anything else you would recommend the other readers?