Due in part to ongoing global issues, a lot of us have been struggling at varying degrees with clarity, focus, exhaustion, brain overload, disconnection, and unproductivity, which may have just been exacerbated by existing mental health conditions. Unfortunately, this only gets worse when we pair it with the increasingly toxic lifestyles we live (sometimes at no fault of our own).

One major problem is that many of us, myself included, were never taught how to handle these issues naturally and how that might improve our mental health disorder(s). In fact, most of what I was told was that there are therapists and medications available to me if I thought they would help.

So, years ago, that’s how I handled my diagnoses and life’s difficulties – I was placed on several different medications, which turned into almost 10 medications by the time I was 26. I didn’t even feel an improvement in my mental health, and, in fact, I became symptomatic with other issues. These other symptoms then caused my doctor to want to prescribe more medications. Finally, after many years, I realized that these medications weren’t working for me long-term, and it wasn’t healthy to mask issues that were probably exacerbating my health.

And although I didn’t know at the time, I knew there had to be natural solutions; I just didn’t have any guidance, nor did I know where to look. So, I quit cold turkey and suffered through the medication detox confused and distrusting. I often wondered, “why didn’t anyone EVER suggest anything more natural so I wouldn’t have to suffer for years on end?”

I don’t want that to be you.

I also don’t want you to feel strong-armed into unnecessary psychotropic pharmaceutical use if you can go a safer, more natural route. Trust me, you don’t have to spend your days being turned on and turned off by drugs. You can guide your body into a state of homeostasis without those interventions if you so choose and if that’s appropriate for you.

Debunking a Few Myths

Despite what you may have heard, there is no data to support that a chemical imbalance is the cause of mental health disorders – that’s a myth, and it’s one I heard for many, many years. Peter R. Breggin, MD reiterates this idea in his book, Guilt, Shame, and Anxiety: Understanding and Overcoming Negative Emotions where he states, “Reject the idea that feelings of guilt, shame, or anxiety, or moods of despair and depression, are caused by genetic and biomechanical defects that can be fixed by physical or pharmaceutical intrusion. Our most painful and destructive emotions are an inevitable part of being human – but we can learn to manage them and even triumph and transcend them”.

We can do this, in part, by changing our lifestyle. In fact, many of our mental health issues are driven by something called the gut-brain connection, which is the idea that what you put in your body (i.e., food) has a direct impact on your brain function by way of your gut and digestion. For me, the gut-brain connection was huge. After I was diagnosed with SIBO, it made sense why my mental health was a mess – because so was my gut. I had to completely restructure my diet, address deficiencies, and focus on detoxing all the things contributing to my illness in the first place to see change. I really thought that even 5 years ago, I would never see the light due to my mental health disorder, but now, I can honestly say that I feel ten times better than when I was prescribed various medications.

Please understand, I don’t say this to make it seem easy. Healing your mental or physical health is not linear, and it takes a compounded effort over time to feel like you are moving the needle on any aspect of your wellbeing. It is still something I have to work actively on every day through diet and lifestyle (including therapy). I have my fair share of ups and downs, but my body can now regulate and adapt to life’s stressors because I have the tools and the terrain. (By the way, if you want some inspiration that totally changed the way I look at mental health, including more information about the above ideology, check out Dr. Kelly Brogan’s book, Own Your Self).

I want that for everyone. I know a lot of us are trying to “deal” with the emotional and mental curveballs of life, and that can be overwhelming – but I can almost promise that having a well-nourished body will get you one step closer to more balance mental health.

Here are some ways you can start to approach your mental health and wellness naturally:

1. Detox your body

Inflammation is often caused by an overflowing toxic load in our bodies. These toxins affect everything from brain health to hormones and nutrient depletion. To reduce this toxic load, and thus, inflammation, it is important to detox to avoid a buildup that can eventually cause disease. This is especially important if you have been eating a chemical-laden diet, use toxic products, or have been on medications for a while. My two favorite ways to detox are with an infrared sauna and coffee enemas (just make sure you use a high-quality, mold-free coffee like Purity).

2. Get quality sleep

Mental health disorders and stress can already keep us from getting a good night’s sleep. When we don’t get quality sleep, it can place our bodies into a negative cycle where we are less able to control negative thoughts. This was supported in a 2020 study published by the Clinical Psychological Science journal which found that individuals that were sleep-deprived were confronted by more negative mental intrusions.

Like babies, adults can benefit from a nighttime routine that can trigger the brain to downshift and relax. To get the recommended 7-8 hours of sleep a night, it helps to do routine tasks such as turning your phone notifications off, taking a warm bath, drinking tea, meditating, diffusing relaxing oils, or stretching.

3. Change your diet

Diet is critical to your mental health. Unfortunately, while foods can be healing, they can also be poison. One study found that “a dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was apparently associated with a decreased risk of depression. Conversely, a dietary pattern characterized by high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes, and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression.”

Sugar, in particular, is one of the main drivers of chronic systemic inflammation and is one of the primary causes of metabolic cell changes in the body. High sugar intake can cause all sorts of ill effects on the body and mind, including gut inflammation, diabetes, cancer, impaired cognitive function impacting learning and memory, and can be a trigger for ADHD and bipolar disorder. Unlike salt, if you eat too much, your body can’t simply excrete the excess, which is why it’s so important to limit consumption in the first place. While you shouldn’t necessarily limit your intake of nutrient-dense fruits, it is important to consider “hidden” sugars in refined carbohydrates such as bread, pasta, and cereal.

I also want to specifically highlight gluten, as well. A 60-year research study was done studying the effects of gluten-containing grains. After this time, researchers concluded that a diet sans gluten improved symptoms in both neurological and psychiatric problems, including mental health disorders like schizophrenia. While this isn’t to say that gluten is the singular cause of mental health disorders, it has been shown to at least play a small part in neurological illness, and many people (like myself) may find relief from removing them from their diet.

The bottom line, though, is that more often than not, mild depression and anxiety can be symptoms of inflammation, nutritional deficiencies, or hormonal imbalance. One of the best ways to address this naturally is with food and herbs, focusing on fruits and vegetables that will nourish you from the inside out. For more information on the role that food has on your overall functionality, longevity, and wellness, check out Dr. Pam Popper’s book, Food Over Medicine.

4. Integrate quality supplements

As Chris Masterjohn, Ph.D. states in the Wise Traditions Podcast, Episode 323, “the food-first approach means supplements are called supplements for a reason…they supplement a good diet, not replace a good diet”. So once you have changed or improved your diet, it might be best to see where you can fill the gaps with high-quality supplements (rather than taking a whole gamut of vitamins to see what makes you feel better). The best way to do this is to work with a nutritional therapist, a functional medicine doctor, or other trusted medical personnel to get blood work done and then choosing quality supplements that address your specific deficiencies.

Quality really does matter, too. Back in 2015, the NY Attorney General conducted a supplement investigation using lab analysis with products sold at GNC, Walmart, Walgreens, and Target. They found that 79% of the products tested did not even contain the marketed product on the label. Not only that but many were contaminated with known allergens, including wheat and nuts. That’s why I only trust a select few companies for my supplement needs, including Vimergy, Young Living, and Earthley.

Beyond addressing your unique deficiencies, it’s important to note that there are a few vitamin and mineral deficiencies that may affect or exacerbate your mental health:

Vitamin D

For starters, many people have insufficient levels of vitamin d due in part to our reliance on technology, which is keeping us indoors. But researchers have found that vitamin d plays an important role in preventing and treating chronic illnesses, including depression. In fact, for mental health disorders, addressing vitamin d insufficiency has been shown to be an “easy and cost-effective therapy which could improve patients’ long-term health outcomes as well as their quality of life.”

Magnesium

Magnesium is equally important for mental (and physical) health as it’s responsible for over 300 enzymatic functions in the body. Unfortunately, most of the population is also incredibly deficient in this mineral due to soil depletion, increased food processing and manufacturing, stress, and some medications (like antidepressants). Unfortunately, magnesium deficiency is associated with a higher prevalence of depression and ADHD. Luckily, there are a variety of ways we can increase our magnesium levels, including pills, drinks, lotions, and baths.

Lithium

Lithium, often used in treating bipolar disorder for its mood-stabilizing effects, is an essential trace mineral that helps brain cells communicate. Research is beginning to show that lithium has incredible neuroprotective properties due to its ability to increase the volume of brain structures used in emotional regulation (prefrontal cortex, hippocampus, and amygdala) and its ability to hinder the development of proteins that can decrease the production of dopamine.

Zinc

Like magnesium, zinc is responsible for a heap of functions in the body, such as the formation of stomach acid to break down and absorb nutrients from food. But, the highest amount of zinc in the body is actually found in the brain (specifically in the hippocampus). Therefore, when we are deficient in zinc, it can cause many different mental and emotional health symptoms. For example, zinc and depression go hand-in-hand. It was found that the more depressed someone felt, the lower levels of zinc they had. Luckily, zinc supplements have been shown to have antidepressant-like effects, which supports the idea that zinc may play a role in natural treatment options.

CBD

While it’s not a deficiency, it may also be helpful to supplement with CBD or even adaptogenic herbs, which are plant-derived substances that can help your body adapt to physical, chemical, and environmental stressors. They have been shown to help your body by balancing stress hormones, helping with adrenal fatigue, increasing the release of helpful brain chemicals such as nerve growth factor and BDNF, supporting neuroplasticity, and creating “calming” effects on the body and the mind.

Some of my favorite adaptogenic herbs include:

Luckily, many products have a combination of these products, including Anxiety Relief Herbal Extract, Calm and Clarity Herbal Extract, and Nooma Hydration Packs (a great alternative to Gatoraid, the way). But, one of my favorite way to get my daily serving of adaptogenic herbs is by mixing them in with smoothies!

5. Exercise

I am sure you have heard it, but exercise has been proven to be a viable (and successful) treatment for mental health disorders. In fact, some research shows it is as powerful as pharmacological intervention, including this study which showed that almost 100% of patients formerly hospitalized for psychiatric issues had cognitive improvements with exercise. In addition, these patients reported decreased anger, elevated mood, and less depression and anxiety. This is likely because exercise reduces inflammation, improves blood flow and circulation to the brain, and aids in the detoxification process, which are crucial for mental health.

Even just 5 minutes of aerobic exercise has been proven to improve your mood. As a bonus, exercise doesn’t have to include anything hard-hitting such as running, boxing, or high-intensity workouts. Yoga and walking are equally as beneficial to the brain and mental health outcomes.

While this article isn’t meant to undermine the real effects of mental health disorders, it is meant to provide a guiding light towards a more natural approach to emotional wellness if that is appropriate for your individual healing journey. I personally know how difficult it can be some days to put one foot in front of the other with mental health, and I hope these tips lead you to more holistic and well-balanced options to enhance your journey towards improved mental wellness.

NOTE: This is not medical advice. I am not a doctor. If you are feeling different, notice a loved one feeling/behaving differently, please don't hesitate to get help. 

Reversing nutritional deficiencies should be done under the guidance of a trusted professional and can take time. This article simply aims to help guide you towards more natural solutions.