Proper nutrition is essential for maintaining physical and mental health. However, due to the ongoing pandemic, many people struggle to access foods rich in micronutrients—vitamins, minerals, and phytonutrients necessary for proper bodily functions.
As a result, we may be more prone to developing nutrient deficiencies, leading to an increased risk of chronic diseases and mental health conditions such as depression and anxiety.
To combat this issue, we must focus on eating nutrient-dense foods rich in micronutrients. Eating a variety of fruits, vegetables, legumes, nuts, and whole grains can provide the essential vitamins and minerals needed to maintain mental wellness. Limiting processed foods, sugar, and saturated fats can help improve nutrient absorption.
But for many people, dietary interventions alone may not be enough to improve their mental health. Supplements can help fill the gaps in micronutrient intake and may benefit overall mental wellness.
Recent studies suggest that supplementation with certain micronutrients can help reduce stress and depression symptoms. For example:
A systematic review and meta-analysis demonstrated that omega-3 fatty acids significantly reduced symptoms associated with stress and depression, with significant increases in overall mental wellness after three months of supplementation.The analysis also reported significant reductions in cortisol levels and improved emotional and physical health compared to the placebo.
A clinical study has found a connection between the effects of magnesium supplementation (360 mg/day) on individuals with moderate to severe anxiety.
A recent review concluded that vitamin D supplementation reduced anxiety symptoms in participants and showed promising results for improving depressive symptoms.
The evidence suggests that incorporating micronutrient-rich foods and certain dietary supplements into one’s diet can help improve overall mental wellness.
This has been especially important during this pandemic period, as people have been more prone to developing nutrient deficiencies and struggling with stress, anxiety, and depression. With proper nutrition, we can ensure that our bodies have the micronutrients necessary for optimal physical and mental health.
Functional Medicine & MicroNutrient Testing
Functional medicine is an approach that focuses on identifying and addressing the root causes of disease. It considers lifestyle, environmental, dietary, genetic, and emotional factors to improve overall health and wellness.
In addition to dietary changes, functional medicine practitioners may also recommend micronutrient testing to assess individuals’ deficiencies and tailor appropriate treatment plans.
Micronutrient testing can provide important information about an individual’s nutrient status, which is essential for optimizing overall health and wellness. This type of testing helps identify micronutrient deficiencies so that accurate dietary and supplement recommendations can be made to improve their nutritional status.
Additionally, micronutrient testing can help identify underlying causes of mental health issues, such as nutrient deficiencies.
Lifestyle Changes That May Help Improve Mental Health
Beyond improving one’s nutrition, several lifestyle changes can help improve mental health and overall well-being.
Exercise: Exercise is one of the most important things you can do for your mental health. Regular physical activity has been shown to reduce stress and anxiety levels, improve mood, and increase energy levels. Aim for at least 20-30 minutes of moderate-intensity physical activity 3-4 times per week to reap the maximum benefits.
Sleep: Getting sufficient, quality sleep is essential for mental health and well-being. Aim to get 7-8 hours of uninterrupted sleep each night to optimally manage stress and improve mood.
Mindfulness: Mindfulness has recently become increasingly popular to reduce stress levels and improve overall mental health. Practices such as yoga, deep breathing, journaling, and meditation can help reduce stress and focus one’s attention on the present moment.
Social Support: Strong social support is vital for mental health and well-being. Spend time with family and friends, reach out to people who understand and support you, and build a strong community of positive people around you.
Let Internal Healing & Wellness Help You On Your Path to Wellness
Improving mental health starts with proper nutrition and lifestyle changes. Incorporating micronutrient-rich foods into one’s diet is essential for optimal physical and mental well-being, while incorporating certain nutrients and supplements, such as magnesium and vitamin D, can help reduce anxiety and depression symptoms.
At Internal Healing & Wellness, we are committed to helping our clients improve their mental health and overall well-being. Dr. Khan is an experienced Functional Medicine Practitioner specializing in mental health and can provide personalized recommendations based on your individual health needs. Don’t let mental health issues stand in the way of living your best life – reach out today for personalized wellness advice!
Let Internal Healing & Wellness help you create a healthy, balanced lifestyle that supports physical and mental well-being. Contact us to schedule an appointment with Dr. Khan today!
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