We all know the saying “Mind over Matter”. In other words, whatever is going in the mind has a direct effect on the physical health. A wise and inspired little lady penned these words over 100 years ago: “Sickness of the mind prevails everywhere. Nine tenths of the diseases from which men suffer have their foundation here” Counsels on Health p324.
Approximately 80% of all doctor’s office visits are related to stress. Between 70% to 80% of all health-related problems are either precipitated or aggravated by stress including acne, type II diabetes, colds and flu, shingles, migraines, autoimmune disease, heart disease and cancer. Therefore, it is so important, for the overall health, that the diseases and distress of the mind are addressed.
There are multiple identified causes of mental distress. When the mind is affected by multiple adverse factors, it is possible for the distress to develop into a mental health disorder, such as depression and anxiety. Genetic risk factors run in some families. For example, if there is a family history of depression or suicide in a first degree relative – this will increase the risk of mental illness. It is not possible to change the inheritance of these factors, but the expression of these genes can be altered with healthy lifestyle choices and experiences. Childhood stressors: this is how an individual was raised, the environment that they grew up in, and how this affects the individual’s thinking. Some of these aspects include broken families, physical, verbal or sexual abuse, neglect, living with or being raised with someone who has addictions to drugs or alcohol, or even excessive expectations on the individual’s achievements. Exposure to high levels of lead, mercury, arsenic, bismuth, and other such things, can directly lead to mental distress and illness. Medical conditions including heart disease, stroke, cancer, poorly controlled diabetes, head injuries, chronic pain, poorly controlled and treated autoimmune diseases, and any chronic illness can lead to a decline in mental health. Addiction to alcohol, tobacco, recreational drugs, daily use of addictive sleeping pills, and caffeine can all adversely impact the mental health. Social stressors such as isolation and the absence of social supports, negative and stressful life events, and low socioeconomic status also contribute to excessive distress of the mind. Detrimental lifestyle factors encompass a range of choices such as poor dietary habits and nutritional deficiencies, a lack of regular exercise, insufficient exposure to sunlight, and poor sleeping habits are also contributing factors to suboptimal mind health. The key to all of these potential causes of distress, is how all these affect the frontal lobe functioning.
The frontal lobe is the largest of the four lobes in the brain, and it is essentially the control center. The function of the frontal lobe is highly complex and very intricate. It includes the following:
- Contains the Will – the God-given right to choose,
- Develops morality, spirituality, character, wisdom and judgment,
- Lays the foundation for the personality, expression and self-awareness,
- Performs all the complex and abstract reasoning, learning and problem solving,
- Directs organisation and planning behaviours,
- Expands the speech and language skills,
- Helps one to pay attention and concentrate,
- Establishes the working memory,
- Controls the voluntary body movements, including all the complex sequencing and fine skills,
- Regulates the emotions and mood, impulses and social behaviours, and
- The source of motivation and happiness.
With such an array of functions, it is easy to understand why it is vitally important to protect this frontal lobe of the brain.
Some mental illnesses are directly linked to an impairment in the frontal lobe including Depression, Bipolar Disorder, ADHD and Obsessive-Compulsive Disorder. There are a number of lifestyle choices that can compromise to the frontal lobe functioning. Some examples include:
- Low carbohydrate diets (the brain depends on carbohydrates almost exclusively for energy),
- A diet high in processed sugars,
- A diet high in saturated fat,
- Alcohol (a nasty brain toxin),
- Caffeine,
- A media addiction (includes gaming, social media, and the TV/movie entertainments),
- Pornography,
- Regular exposure to the syncopated rhythms found in modern music,
- Mindfulness and eastern meditation practices (consciously suppress the frontal lobe activity),
- A lack of regular problem-solving activities,
- Not enough appropriate spiritual exercise, and
- Acting against your conscience.
Many believe that a tea or coffee of a morning, and resulting cups of this beverage throughout the day, are a necessary part of the diet. Few realise the harm that this is causing on the mind, and the importance of avoiding this harmful substance. Caffeine has a significant effect on the blood flow to the frontal lobes of the brain – in fact it decreases the blood flow to the whole brain by up to 30%. The literature has suggested that caffeine does play a role in Depression, Anxiety Disorders, Schizophrenia, Split Personality Disorder and Anorexia. Caffeinated drinks can interfere with our sleep, and this is especially the case when it is within 6 hours of our bedtime:
- It stops you from falling asleep so readily,
- It worsens the sleep quality and the total amount of sleep that you get, and
- You will not experience as much of the restorative stage of the sleep – those parts that help to rejuvenate the body and mind whilst you rest.
Caffeine is quite disruptive to the brain chemistry and the transmission of signals in the brain. It can seriously impair your mental performance. Whilst you feel very alert, the more complex tasks are very difficult to perform. Caffeine also adversely affects your ability to cope with stress.
Many of the things that can compromise our minds and our mental health have been addressed so it’s time to check out the lifestyle measures and natural aids that can enhance the frontal lobe and overall brain function.
A great place to start improving your mental health is to introduce or reintroduce yourself to your Creator, and foster your relationship with God. There has been considerable research done on spirituality and mental health over the last few decades. Harold Koenig in his 2015 article in Advances in Mind-body Medicine sums up all this cumulative research on these benefits.
Spirituality:
- Enhances mental health and sense of well-being,
- Gives a greater sense of purpose and meaning in life,
- Provides hope and optimism,
- Improves your sense of worth,
- Reduces rates of depression, anxiety, suicide, and substance abuse,
- Increases rate of recovery from depression, and
- Strengthens social connectedness.
Diet plays a very important role in your mental well-being. The whole-food plant-based diet – which is a diet made up of fruits, vegetables, legumes, grains, nuts and seeds in their whole or very minimally processed form – has been shown in multiple studies to
- Decrease the risk for depression and anxiety,
- Enhance the mood overall, and
- Prevent brain fog and fatigue.
Mental illness such as depression has been linked to inflammation of the brain and imbalances of the brain chemicals called neurotransmitters. All the plant foods are high in anti-inflammatory antioxidants and phytonutrients, which have been shown to repair damage, decrease inflammation in the brain, and restore the balance of neurotransmitters.
Avoid highly processed sugar-rich foods. These have been shown to:
- Increase risk of depression,
- Exacerbate anxiety and stress,
- Promote mood swings, irritability and fatigue,
- Decrease concentration, memory and learning abilities, and
- Contribute to addictive behaviours.
It’s really important to minimise the animal-based products in your diet. They contain too much of the pro-inflammatory compound called arachidonic acid, which can upset the balance of this chemical in the brain and adversely affect your mental health. The saturated fats found in animal products can cause a reduction in the formation of new brain cells, and make brain nerve communication more difficult. A diet high in animal protein also inhibits the production of the happy neurotransmitter serotonin. All of these factors can adversely influence mood and brain function.
There are some particular nutrients that stand out in supporting mind health. Tryptophan is an amino acid needed to make serotonin and important brain chemical that we need to prevent depression. Good sources include tofu, flaxseeds, sesame seeds, almonds and walnuts, and leafy greens, including watercress. When having these foods, put them in a meal with plenty of complex carbohydrates such as fruits, vegetables, legumes and whole grain products as these types of carbohydrates will enhance the amount of tryptophan crossing the blood brain barrier to make serotonin. Omega 3 is a very important anti-inflammatory brain nutrient that has been shown to be helpful in both depression and bipolar disorder. Good plant-based sources include flax/linseed, chia seeds and walnuts. Unfortunately, the research shows that you cannot get the same benefits from Omega 3 found in seafood as the inflammatory effects from the arachidonic acid, saturated fats and cholesterol outweighs any anti-inflammatory benefits of the Omega 3. So only plant sources can help with your mental health. Magnesium plays an essential role in the process of making serotonin – the happy chemical in our brain. It’s a really wonderful relaxing mineral. It’s found naturally in leafy greens, nuts, seeds, legumes (chickpeas, lentils and variety of beans) and whole grains. A deficiency in folate can be a direct cause of depression. Good sources include chickpeas, lentils, red kidney beans, navy beans and green leafy vegetables. B12 deficiency is another direct cause of depression and is vital for brain health. It can only be found naturally in animal products, so if you are on a plant food diet you will need to supplement or find fortified foods. Vitamin B6 is another vitamin important in brain health. Good sources of this include chickpeas, potatoes, avocados, bananas, and leafy greens. When under a lot of stress, we tend to use up a lot of the B group vitamins. They are all involved in making the brain chemicals serotonin and dopamine that help to regulate the mood. If the distress becomes chronic, sometimes taking a Vitamin B complex supplement can be helpful in supporting the mental health.
Research shows that moderate exercise several times a week halves your risk of developing depression compared to those who exercise only occasionally or not at all. Regular exercise leads to an increase in serotonin levels in the brain, which improves the mood and reduces symptoms of depression and anxiety. It can also help reduce the levels of stress hormones in the body, such as cortisol, and trigger the release of endorphins, which are natural mood lifters. Exercise is as good as medication and better than counselling for reducing depression. To get these benefits, you only need half an hour of exercise each day. If you want to take exercising for mental health to the next level, then try exercising in nature. Outdoors activities in the natural environment such as gardening, bushwalking, hiking, trail cycling and riding provides additional benefits. Spending time in nature has been linked to reduced stress, improved mood, and enhanced feelings of well-being. This type of exercise is the big winner for the enhanced release of endorphins.
Sunlight can have a really positive impact on the mental health. The Vitamin D that we produce in response to sunlight helps to regulate our mood. Low levels of vitamin D have been associated with an increased risk of depression and other mood disorders. Exposure to sunlight increases serotonin levels – the happy chemical in the brain – which leads to improved mood and decreased symptoms of depression and anxiety. It also helps regulates the body clock and improve sleep quality, which in turn can positively impact mood and cognitive function. Sunlight exposure has been shown to reduce stress hormones with corresponding reduced feelings of stress and anxiety. It promotes relaxation and a sense of calm. Cognitive function, concentration, and alertness improves with exposure to sunlight. The best time for sunlight is 30 minutes in the early morning sun.
Being well hydrated is essential for optimal mind health. Drinking enough water throughout the day ensures that the brain receives a plentiful supply of oxygen, and supports the natural detoxification processes in the brain. When well hydrated, studies have shown that the mood is more positive and there is better emotional stability. Conversely, when dehydrated the mood declines with more tension, irritability, and fatigue. Drinking plenty of water can have a calming and relaxing effect, because it helps to regulate the stress hormones and subsequently reduce feelings of stress and anxiety. It also enhances motivation and energy levels, and supports concentration, alertness, problems solving skills and overall mental performance.
Sleep has very close links to the mental health. It appears to have a strong bi-directional relationship in that poor sleep is both the cause and consequence of mental illness. As an example: 40% of people with insomnia will develop a mental health disorder, and the risk of major depression in insomniacs was 40 times higher than those without insomnia. A sleeping brain works through our thoughts and memories of the day and a lack of sleep which is less than six hours per night, has been shown to particularly interfere with the consolidation of the positive experiences and emotions. This in turn has a negative influence on our mood and emotional reactions whilst awake. Conversely, the research also shows that sleeping more than nine hours as an adult also increases the risk of depression and anxiety. Therefore, the best scenario is about seven to eight hours of restful sleep per night, with a regular bedtime, and about half of the sleep time in the hours before midnight.
Pessimism is a predictor of anxiety, perceived stress and self-rated lack of physical health. In fact, the research has discovered that it is more important to avoid negative thinking than to be optimistic. As soon as you are aware that you are having an unconstructive negative thought, you should immediately replace it with a positive thought.
Good social supports and positive relationships are necessary for mental well-being. Loneliness and isolation lead to withdrawal and depression. On the other hand, a sense of belonging will improve the mood and the overall mental health.
There is a special blessing that comes with serving others or volunteering your time, particularly with regard to your mental health. It can:
- Enhance the mood,
- Alleviate stress,
- Provide added purpose and meaning to your life,
- Promote feelings of value and appreciation, and
- Lower rates of depression and anxiety – especially in retirees.
There are some herbs that can be of assistance with your mental health. Passionflower provides some sedative properties on the nervous system. It is specifically indicated for insomnia but can be used to help with anxiety disorders where there is restlessness and irritability. The dose is 3g of the dried plant daily. Skullcap is an herb with both sedative and restorative functions on the nervous system. It’s a nice tonic, particularly where there is nervous tension, exhaustion and debility. The dose is 3-6 grams of the dried plant daily. Valerian is a well-known gentle, calming herb. It is helpful in treating most anxiety and nervous tension states, and insomnia. Dosing is 3-6 grams of the dried root daily. It’s best not to use with sedative drugs or alcohol. Oats are an old-fashioned herb but very useful as an overall nervous system tonic. Oats are helpful when there is general debility, and more specifically in depression. The dose is 6g of the dried green oats harvested just when they are ripe; oatmeal porridge is a great second option. You will need to avoid this if you have an allergy to gluten. Damiana herb is another restorative herb to the nervous system. It is really useful in the setting of nervous tension, stress, and anxiety. The dose is 3-6 grams of the dried stems and leaves daily. Withania is a nice calming and tonic herb for the nervous system, and provides some relief for stress, tension and anxiety. It also helps with learning and memory. The dose is 3-6 g of the dried root daily.
