Let’s Talk About Mental Health

Let’s talk about mental health – a topic that came front and center during the worldwide COVID-19 pandemic. Concerns over mental health have skyrocketed, especially in vulnerable groups. Mental health is an intricate part of overall health and a key component of a comprehensive, holistic health assessment, as much as any physical concerns. Your brain, after all, is the most important part of your body! While conventional medicine has made strides in treating mental health conditions, studies show that only 50% of people treated for depression and anxiety with the conventional strategies of medication and therapy attain relief. Even more concerning, these same studies show that half of the responders who obtained relief will relapse back into depression or anxiety. This means that only 25% of people treated with conventional mental health treatment strategies actually achieve lasting relief! There is a lot more that can be done to improve the way we approach mental health. Luckily, your functional medicine doctor or functional medicine nurse practitioner is also well-equipped to discuss mental health. Addressing the whole body and root causes of inflammation in the brain that can manifest as depression, anxiety, PMDD, and other mood disorders, is a cornerstone of the functional medicine approach. 

Mental health issues are incredibly prevalent, and many factors can affect well-being and mental health, including early childhood adverse events, genetics, hormones, nutrition, environment, activity level, and other modifiable lifestyle factors. In this functional medicine blog, we will discuss what can be done to boost mental health. Many of the methods also contribute to overall physical health as well.

Monitor Vitamin D3 Levels Twice a Year

Vitamin D3 is an essential nutrient made by the body when exposed to the right amount of sunlight. Some say vitamin D3 functions more like a hormone, involved in many important actions like absorbing calcium and phosphorus, both critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Lower levels of vitamin D are also associated with fatigue and low mood, and even cognitive decline. Looking at vitamin D (specifically 25-OH vitamin D, or 25-hydroxy vitamin D) is super important. Functional medicine doctors or nurse practitioners recommend testing these levels at least twice a year to establish seasonal patterns unique to each person. Factors such as skin color (melanin levels), sun exposure, geographic location, and sunscreen all affect our ability to produce and absorb vitamin D. Unfortunately, using a SAD light in the winter and fall will not help your body to make more vitamin D. Few foods contain adequate levels of vitamin D. Most people must supplement with vitamin D during Fall, Winter and early Spring. Finding your right dose is key. Most adults will take anywhere from 1,000 iu to 10,000 iu a day to achieve optimal levels. Working with an integrative medicine doctor or nurse practitioner is vital. 

Optimize Blood Sugar

Maintaining a healthy blood sugar level is crucial for overall health, but it is also linked to optimal mental health. Blood sugar is the glucose carried in our blood to provide energy to our cells. One’s body naturally controls blood sugar levels by releasing insulin – which then helps transport glucose from the bloodstream into cells, where it is stored and used for energy. Several studies have shown that people living with depression are more likely to have abnormal blood sugar levels. It may be essential to evaluate your metabolic function. Many conventional doctors are not looking into the root causes of blood sugar dysregulation. Looking at fasting blood sugar, fasting insulin levels, Hemoglobin A1C levels, and a full thyroid panel is something functional medicine providers do as a baseline workup for any mental health concerns. Considering continuous glucose monitoring and daily nutrition is also part of an integrative approach. Ask your telehealth functional doctor how to better regulate your blood sugar levels. 

Address Gut Issues

The gut is often called the ‘second brain’ because of its connection to our nervous system, so it’s no wonder that a healthy gut can lead to improved mental health. The gut and brain are connected by a complex communication system that utilizes several pathways to communicate, including the nervous system, the immune system, and the endocrine system. The correlation between an unhealthy gut and mental health conditions is strong. Someone with gut issues such as irritable bowel syndrome (IBS), small intestine bacterial overgrowth (SIBO), or leaky gut syndrome is much more likely to experience mental health issues. Additionally, the neurotransmitter serotonin is produced in the gut, so when the microbiome is unbalanced, it can negatively impact serotonin production. Serotonin is a critical component in improving mood and fighting against depression and anxiety. 

Get Moving

Sitting is the new smoking. In our modern lives, most of us spend many hours sitting. We sit in front of computers for work and sitting in front of screens for entertainment. Our bodies were meant to be much more active. Our genetic ancestors were busy outside running from predators, hunting and gathering, and moving much more than we do. Though improvements in modern life are undeniable, our genetics have not changed as much as our environment in the ensuing years. Our bodies need to move. Studies show people who exercise at least two to three times a week experience significantly less depression, anger, and stress than those who exercise less frequently or not at all. And recent research even suggests that over time, regular exercise can help fend off dementia and Alzheimer's. So, set a timer and get up every hour that you are sitting at your desk, move and stretch. Do some push-ups and sit ups. Check out the 7 min workout in the New York Times. It all adds up!

Sleep for 8 hours

One of the best ways to improve your mental health is to prioritize rest and a good night’s sleep. Make sure you have good sleep hygiene. Don’t eat within 2-3 hours of going to sleep. Use your bedroom for rest, reading, and romance only. Go to bed around the same time each night–our bodies love routine. Get early exposure to bright sunlight each morning to encourage optimal melatonin production in the evening. This practice helps reset your circadian rhythm.  If you snore or are waking up unrefreshed every morning, talk to your holistic provider about getting a sleep study to assess for sleep apnea or other sleep concerns. 

Functional medicine or integrative medicine offers a comprehensive and personalized approach to mental health care. Working with your provider either in person or via a telehealth appointment can provide you with many avenues to ensure optimal functioning. Use telehealth doctors in Denver or find a functional doctor Devner by clicking membership to get set up with an appointment.