Supporting Your Mental Wellbeing

Banner, doctor, nurse practioner for weekly blog — By Dr. Whitney Jackson Smiley

October Mental Health Newsletter:

Supporting Your Mental Wellbeing

This blog will not only discuss these mental health conditions but also provide a variety of holistic approaches to help manage them, including lab work, supplements, and lifestyle modifications. We also have articles and resources to further inform and educate you on these topics.

1. Anxiety: Understanding and Managing the Overwhelm

Anxiety disorders are among the most common mental health issues, characterized by persistent and excessive worry, nervousness, and fear. It can manifest as generalized anxiety, panic disorder, or phobias.

Holistic Treatments:

Lab Work: Check for deficiencies in magnesium, vitamin D, and B vitamins, which are often linked to increased anxiety symptoms.

Supplements: Ashwagandha and L-theanine are known for their calming effects. Omega-3 fatty acids also help reduce anxiety.

Lifestyle Modifications: Practice mindfulness techniques like meditation, deep breathing exercises, or yoga. Reducing caffeine intake and ensuring good sleep hygiene can also alleviate symptoms.

2. Depression: Finding Hope in Holistic Support

Depression goes beyond feeling sad; it involves a prolonged sense of hopelessness, lack of energy, and sometimes physical pain. It can significantly impact daily functioning.

Holistic Treatments:

Lab Work: Get your thyroid levels checked, as hypothyroidism can mimic depression. Also, test for vitamin D and iron deficiencies, which can contribute to fatigue and low mood.

Supplements: St. John’s Wort has been used for mild to moderate depression (but consult your healthcare provider as it can interact with medications). SAMe and 5-HTP support mood regulation.

Lifestyle Modifications: Engage in physical exercise regularly—it boosts endorphins and reduces depressive symptoms. Prioritize social connections and time outdoors for sunlight exposure, which helps regulate your mood through vitamin D synthesis.

3. ADHD: Enhancing Focus and Calm

Attention-Deficit/Hyperactivity Disorder (ADHD) is often associated with inattention, impulsivity, and hyperactivity, affecting both children and adults.

Holistic Treatments:

Lab Work: Consider testing for food allergies or intolerances, which can exacerbate ADHD symptoms. Iron, zinc, and magnesium deficiencies are also linked to ADHD.

Supplements: Omega-3 fatty acids, particularly DHA and EPA, have been shown to improve focus and cognitive function. Ginkgo biloba can support attention and memory.

Lifestyle Modifications: Implement structured routines and use tools like planners or timers to manage time effectively. Regular physical activity like swimming or martial arts helps burn excess energy and improve focus.

4. PTSD: Healing from Trauma

Post-Traumatic Stress Disorder (PTSD) can develop after experiencing or witnessing a traumatic event, leading to flashbacks, nightmares, and severe anxiety.

Holistic Treatments:

Lab Work: Check for inflammation markers such as C-reactive protein (CRP), as chronic inflammation can be linked to PTSD symptoms.

Supplements: Curcumin, a compound in turmeric, has anti-inflammatory properties that may help reduce PTSD-related symptoms. CBD oil has shown promise in calming anxiety and reducing hypervigilance.

Lifestyle Modifications: Incorporate trauma-informed yoga or somatic experiencing therapy to reconnect the body and mind. Engage in creative outlets like journaling or art therapy as part of the healing process.

5. Bipolar Disorder: Balancing the Highs and Lows

Bipolar disorder involves dramatic shifts in mood, energy, and activity levels, ranging from manic episodes to depressive episodes. Managing this condition often requires a combination of medical and holistic support.

Holistic Treatments:

Lab Work: Check for blood sugar imbalances and test for nutrient deficiencies like B vitamins and folate, which can affect mood stability.

Supplements: N-Acetyl Cysteine (NAC) has been shown to help stabilize mood swings.

Lithium orotate, a natural form of lithium, may be beneficial in small, safe doses (with professional supervision).

Lifestyle Modifications: Establish a consistent daily routine with regular sleep patterns and meal times. Incorporate mood tracking to identify triggers and early warning signs of mood shifts.

6. Dementia: Supporting Cognitive Health

Dementia refers to a range of conditions, including Alzheimer’s disease, that lead to cognitive decline, affecting memory, language, and reasoning.

Holistic Treatments:

Lab Work: Monitor homocysteine levels and check for deficiencies in B12 and folate, as these can accelerate cognitive decline.

Supplements: Phosphatidylserine and acetyl-L-carnitine support brain function and memory. Ginkgo biloba may improve blood flow to the brain.

Lifestyle Modifications: Engage in regular mental exercises such as puzzles, reading, and learning new skills to stimulate the brain. A Mediterranean diet, rich in antioxidants, may reduce cognitive decline.

Holistic Health: The Role of Lab Work and Supplements

Many mental health conditions have roots in physical imbalances or nutrient deficiencies.

Lab work such as checking vitamin levels, hormone imbalances, and inflammatory markers can help address the root cause of mental health struggles. Supplements can offer additional support, but it’s important to work with a healthcare provider to ensure safety and appropriateness.

Lifestyle modifications like regular exercise, healthy eating, sufficient sleep, and mindfulness practices are also crucial elements in maintaining optimal mental health. Our mental and physical health are deeply intertwined, and supporting one often benefits the other.

Resources and Further Reading

We encourage you to explore the articles listed throughout the newsletter for more in-depth information on each topic. Remember, mental health is a journey, and taking a holistic approach that incorporates both medical and natural treatments can lead to a balanced and fulfilling life.

Featured Articles:

Mind-Body Interventions for Anxiety Disorders: A Review of the Evidence Base for Mental Health Practitioners https://psychiatryonline.org/doi/10.1176/appi.focus.20200042

Vitamin B12 Supplementation: Preventing Onset and Improving Prognosis of Depression https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7688056/

Natural Compounds for the Management of Parkinson’s Disease and Attention-Deficit/Hyperactivity Disorder https://onlinelibrary.wiley.com/doi/10.1155/2018/4067597

Improving Functioning, Quality of Life, and Well-being in Patients With Bipolar Disorder https://doi.org/10.1093/ijnp/pyz018

Interdisciplinary and Transdisciplinary Perspectives: On the Road to a Holistic Approach to Dementia Prevention and Care https://journals.sagepub.com/doi/full/10.3233/ADR-180070