Depression, anxiety, and panic attacks, substance abuse, self harm, eating disorders, OCD and more are the mental health issues that are the norm in many people’s lives – in fact according to the Center for Addiction and Mental Health, otherwise known as CAMH say that in any given year, 1 in 5 Canadians experiences a mental illness or addiction problem. And by the time Canadians reach 40 years of age, 1 in 2 have—or have had—a mental illness. Health situations like an irregular thyroid, lack of sleep, hormonal imbalance, low dopamine or serotonin, and digestive imbalance can all affect or be contributing factors to mood and mental health, and I’m not sure if that’s always a part of the mental health conversation. Moving mental health to under the overall HEALTH umbrella and finding ways to support further is what I want to talk about, because I believe there are diet and lifestyle factors that you can focus on to support yourself and enhance any other treatment that you are receiving or might seek. Now I’m not saying that diet is the only answer, but I know it can play a big role.
So today on EAT THIS with Lianne, the fourth in this #beintentional series, a discussion about mental health with a special guest who herself has suffered with mental health issues of varying degrees, and inspiration of how to be intentional with your own mental health.
I speak from experience as I talk about this topic. It wasn’t until my youngest daughter’s mental health issues became clear and a focus in our family, that I realized that I too have suffered from depression at different times in my life. I didn’t know it, no one diagnosed me with depression in my late teens when I tried to end my life twice. No one talked about the anxiety that started as I entered peri-menopause, and getting on an airplane became a panic-attack worthy experience. I didn’t question if I was suffering with depression or anxiety until I saw it in someone else who happened to be my daughter. When I was growing up, the stigma was so much of a thing that it wasn’t ever talked about with me—don’t know why—maybe my parents weren’t clued in or my doctor didn’t get out the prescription pad to give me meds. Fast forward to the past five years, breaking down that stigma is such a positive thing, that it allows for people to not hide behind the shame of mental health. The shame of seemingly not being like everyone else; happy, bubbly, successful, and fitting in (to what exactly is a good question), who doesn’t want to feel NORMAL—whatever the perception of that is. As the conversation around mental health has increased, people from all walks of life have come forth and spoken out. This can affect everyone on so many levels. Can you imagine the anxiety an Olympic athlete deals with as they head into competition? We saw that in the most recent games, and it brought it home for so many.
The number one misdiagnosed mental health issue is Anxiety Disorders: Anxiety disorders are the most common mental health condition in the US and can include OCD, panic attacks and phobias. It is estimated that 40 million adults have an anxiety disorder.
Let’s talk to someone who has intensely suffered over the past 18 months, and hear her experience with mental health, with the hopes of her vulnerability and experience helping others to identify within themselves what they don’t see, and hear what she does to help herself. My very special guest today is my daughter Hadley, a wonder of a 16 year old who has an energy about her that is magnetic, a smile that lights up a room and creativity that will truly take her places that we can’t even imagine. Welcome my love, to EAT THIS with Lianne.
Understanding that intentional wellness means consciously choosing that which best supports health & balance in our body, mind, & spirit. What do you do on a daily basis or even in the moment to support your health?
So while Hadley has been facing her demons, dealing with all that she has to, I’ve been advocating for her, finding the right people for her to speak to and ways to help her stay out of the dark corners, as a doctor once described how taking CBD can help depression.
What I find most fascinating is how the topic of diet does NOT come up in any conversation with doctors, psychiatrists or psychologists. And I don’t believe that’s because they know I’m a nutritionist.
In Hadley’s case I can see the impact of her diet, her hormones and lack of sleep. With 70% of mental health problems have their onset during childhood or adolescence And young people aged 15 to 24 are more likely to experience mental illness and/or substance use disorders than any other age group, again according to CAMH, this is a crucial time in life that we need to be having this conversation.
So how can you be intentional with your mental health? Let’s start with diet as we don’t consider the diet and food as an influencing factor.
Let’s look at a typical diet – you’re eating mostly good food, some take out and craving something sweet in the afternoon and evening. Doesn’t sound that bad does it? Well, it could be better. Can you take charge and find a few more beneficial foods to help elbow out the processed foods like fried foods, white foods like bread and sugary drinks and snacks? That would be an intentional step in my opinion.
Two diets that seem to have a positive impact on mental health are the Mediterranean diet (encouraging more healthy fats) and the DASH diet (focusing on reducing sugar intake). Intermittent Fasting has also shown some promise with its reduction in calories and the timing of meals.
In a recent study, it was found that omega-3 supplementation resulted in a 20% reduction in anxiety symptoms in medical students. That’s huge! Another article in Vice, talked about increasing intake of oily fish–salmon, tuna, herring, trout, mackerel and sardines, as much as possible. Taking an omega 3 supplement is often needed in high doses like those found in my Take This by Lianne Omega Boost. The balance of EPA and higher than most, DHA, have helped many of my clients to feel a difference in their mood and memory.
Research has also found that closely following the Mediterranean lifestyle (diet, physical activity and socialization) made people 50% less likely to develop depression. The social aspect of breaking bread together is the perfect arena for discussion, laughter and connection.
If a structured diet like I’ve mentioned above isn’t your thing, then find a way to increase your intake of plants like fresh fruits and vegetables, healthy proteins (like legumes), whole grains, along with fatty fish and olive oil (or other sources of omega-3s). At the same time, reduce your sugar intake. Sugar has been linked to decreases in a protein called brain-derived neurotrophic factor (BDNF), which can play a role in anxiety and depression. Another study of 23,245 people over 22 years found that men who ate 67 grams or more of sugar per day were 23% more likely to develop depression over five years, compared to those who consumed less than 40 grams a day. That’s a staggering number!
Then there’s your gut health: There’s also incredible research showing that the gut microbiome and its communication with the brain can be linked to anxiety and depression. An article in Vice said this:
“It’s well-known now that the gut is more than a digestive space, it’s also the largest sensory organ, comprised of more than 100 million nerve cells, and the largest producer of serotonin in the body; such features have earned it the nickname “the second brain.”
With that said, paying attention to your gut health which includes eating more fiber and eliminating as much sugar as possible from your diet, it also means taking probiotics daily. I recommend my Take This by Lianne Bio Boost be taken daily to support the gut microbiome and good bacteria. We lose probiotics with every bowel movement, so it needs to be taken daily. The number one thing that influences your gut health is food.
In episode 101 we talked about testing your dNA and that I believe is going to be a big reveal for myself and my daughter, but stay tuned for more on that. Then the blood tests that Dr B talked about in 103, that can also be a very intentional way of knowing what’s up with your hormones for instance.
What else can I do?
Movement and Exercise
The female brain is more prone to depression and the male brain more prone to spectrum disorders. Because the brain produces serotonin mostly efficiently 2 hours after sunrise, women benefit from morning exercise to combat depression. Conversely, because dopamine is most efficiently produced from 10 pm to midnight, it’s better for men to exercise at night to combat spectrum disorders. Yoga works for some where as going for a run works for others.
Of course seek Medical Advice and don’t just take what I say as the holy grail of mental health… Speak with your doctor, consult your psychologist and stick to the plans you’ve decided on together. This is intended to support your mental health routine and does not replace anything that your doctor is prescribing or recommending, but it can help you take your power back and intentionally impact what you are able ot. Don’t stop asking questions – reach out to me for specific help with foods and eating and above all else, know that you’re not alone.
