The Body - A Gateway to Healthy Mind and Spirit

The Mind-Body-Spirit trifecta has become somewhat trendy in America and possibly world wide. I see this as a sign of progress as we continue towards a post-modern paradigm. This blog post focuses on what I have observed to be largely overlooked my many who struggle with mental health. That is, there are a few things we can do with our body which directly affect our mental state. Several authors have written about this, so I am not saying anything new here. Rather, it is my hope to simply call attention to these things and motivate people to take it from rhetoric to lifestyle.  

EXERCISE

Exercising 20 minutes daily in a way that gets the heart rate up helps on many levels. One thing clients often discuss with me is that it helps to clear their mind. I see this working like a meditation. If you are focusing on your body, movement, etc., you are not thinking about the usual things that may stress you out. The result: a mental break! Also, endorphins are released, which helps elevate mood. Exercise burns excess energy which reduces stress and anxiety. I know more and more people who have successfully substituted daily exercise for the Xanax or Ativan prescribed as needed for anxiety. Lastly, most people sleep better when they exercise, which results in more energy.  This brings me to my next point.

SLEEP HYGIENE 

Humans thrive on routine, no matter how much we think we may be rule breakers or like to resist it. Having a regular pattern of sleep and awake times has shown to decrease symptoms associated with jet lag and many sleep problems.  Better sleep means better mood in your waking life. Daily exercise to burn excess energy can be a part of this, but make sure it is not within a few hours of bedtime. Decrease stimulation in the hours before bed. TV and electronic screens are highly stimulating to the brain. Many of us find that if we abstain from screen time in the hours before going to sleep, we fall asleep faster and sleep better. Try a book, meditation, magazines, journaling, or a shower / bath instead. 

DIET

Related to the last point, if you use tobacco or nicotine products, or ingest caffeinated or sugary foods / beverages, it is best to not have those in the evening hours before bed. It can cause poor sleep which can increase stress and dampen your mood. Too much sugar or stimulants in a daily diet can lead to roller coaster energy levels and mood swings. This is because stimulants and sugar can result in "crashing," which makes one want more of these to get their energy back up, which is how addictions are formed. Also, a diet very high in carbohydrates, especially refined carbs, can lead to higher stress levels. It is like running your car on high octane when you drive a civic. Unless you are an athlete (i.e. a Ferrari), this sort of fuel causes higher RPMs than you really need. If you have trouble with sleep, make sure you are eating foods high in tryptophan. Some tryptophan metabolizes (breaks down) into melatonin and can help keep your circadian rhythm tuned.  These foods include turkey and other meats, and dairy, ( check with your physician especially if you on have high cholesterol before changing your diet). This is a natural way to increase melatonin levels. If it is not enough, you can buy melatonin over the counter at your local pharmacy. They even make a sustained release version to help sustain nightly sleep. I know more and more psychiatrists who will recommend sleep hygiene and melatonin supplement before prescribing any stronger hypnotic medications. (Again, alway a good idea to call your physician first, expecially if you are on any medications). If you are struggling with depressed mood, eating foods high in tryptophan can help because most of it metabolizes into 5-HTP and subsequently to seratonine, both of which have been known to help alleviate depressed mood. Many antidepressants work by increasing the amount of seratonine impacting the brain. DO NOT try to find or take actual tryptophan supplements, as it can cause serious problems and I believe pharmacies are not allowed to sell it in the US. It's better to just go with the foods that have it naturally. 

In conclusion, making some changes to diet, exercise, and sleep hygiene can often help with addressing mental health issues such as stress, mood, and anxiety. I often have a discussion about this with my clients on the first day they come in. Please remember that before making any major changes to your diet or exercise routine, it is best to consult with your physician. 

Wishing you wellness in mind, body, and spirit,

         -Nate