What factors contribute to the development of mental health issues?
Genetics. Instead of a deep dive in to genetics, consider the vital role of neurotransmitters in every aspect of life. Imbalances in these vital chemicals, whether in their production or the way they are broken down, can wreak havoc on a quiet mind.
To give you a brief example, vitamin B6 is converted to pyridoxal phosphate (PLP) in the liver. PLP is used by enzymes around the body to help form serotonin from the amino acid tryptophan, and dopamine from the amino acid tyrosine. You can grasp how a possible issue in the conversion of vitamin B6 or the way PLP functions because of a genetic condition like an ALDH7A1 deficiency might impact a healthy mind. Digestive function comes in to play here as lots of these transmitters are, in part, associated with a healthy gut. More on this later though.
Another component to consider is the function of the hypothalamic-pituitary-adrenal (HPA) axis. This system responds to stressors and various stimuli, helping to regulate certain rhythms across the body. Many of the most common day to day exposures can influence the HPA axis.
Everything from caffeine and irregular sleep to imbalanced blood sugar and allergens can shift this and impact one's state of mind. In certain populations of individuals with mood disorders, the HPA axis has been shown to be hyperactive in response to stimuli.
What are some of the common symptoms across mental health conditions like anxiety, depression and others?
Most of these symptoms are probably ones that you may have experienced yourself or heard loved one's comment on. Whether feeling your heart suddenly race for no discernable reason, a mind stuck in a spiral that you cannot seem to steer out of, or feeling disconnected from those around you, it may be pointing to a mood disorder.
Other common symptoms include:
- Withdrawal from work, loved ones or social commitments
- Lack of motivation or drive
- Sleep disturbances like over- or under-sleeping
- Changes in appetite or weight
- Sense of fatigue despite a restful sleep
How would improving gut health nurture a calm mind?
With the explosion in research around the gut microbiome and how the trillions of microbes living there function, is it really a revelation to think they impact our mood?
What are some other ways to support myself and those around me?
- You are what you eat. This statement has never been truer than now. We are beginning to unravel the connection between certain foods and what species they influence. This starts as early as birth where breast feeding is associated with an increase in the two dominant geni, Bifidobacterium and Lactobacillus.These gut microbes help reduce inflammation and support neural pathways. This is important given the role stress plays in mental health as discussed above. When humans battling depressive symptoms were given a Bifidobacteria-based probiotic for three weeks, they experienced a shift to a more overall happy mood. In another study over 30 days, healthy volunteers given probiotics had improvements in mood and cortisol on par with the common anti-anxiety medication diazepam. Other studies have repeated these results with diazepam and citalopram.
- Botanicals. Sometimes despite the best efforts to eat well, exercise and spend time in nature, knowing you have a helping hand eases the mind. The first natural anti-stress spray in Canada, known as Relax Spray, might be that hand to hold. It contains the anxiolytic herbs passion flower and lemon balm which influence calming brain chemicals like GABA. It comes in a convenient travel size and can be used in adults and teens (13+).
- Exercise. Activity and using movement as medicine has repeatedly been shown to be as effective as the most powerful anti-depressants available, without the side effects. The impact of exercise on mood has been evaluated across thousands of studies using different scales. The largest benefits are seen in ratings of depression, anger, confusion and tension. Studies using imaging and detecting brain waves have found improvements in all wave forms – alpha, delta, theta and beta. Other imaging studies show increases in blood flow through various parts of the brain involved in regulating emotions, mood, choice and impulse control.
- Greens & blues. With the amount of time we spend inside on various screens, authors like Richard Louv believe we are collectively suffering from something known as Nature Deficit Disorder. This is the culmination of countless symptoms that are born through our separation from the natural world. This could be a walk in the forest, gardening, sitting by the water or even gazing up at the cosmos. Research has shown that time with nature leaves us feeling more connected to those around us, happier, and experiencing less rumination, anxiety or depressive symptoms.
If you enjoyed this article, consider reading How to Help Your Children Manage Anxiety for more information. While this report is meant to support your body and mind, if you experience suicidal thoughts or ideation, contact your local health authority or hotline.
This article does not provide medical advice and is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.
