This week has been quite hectic. Personally, I’ve had a lot on my plate, facing various challenges. If you’re anything like me, you’ve probably encountered a couple of “oh shoot… sigh” moments. So, I’d like to delve into that a little. Here we go!
Wisdom:
“You cannot deal with an issue you are too afraid to look at.” – Pastor Emy Vazquez
I’d like to add to this: Denial is self-sabotage. If you’re reading this, you’re among the small percentage of people willing to confront the things that make them afraid and focus on them. There can be no growth without acknowledging, accepting, and addressing a problem once it’s recognized. Mental health is a significant topic today not because it’s new, but because we, as a society, are finally willing to confront it.
Are there areas of your life and mental health that you’re avoiding? Are there aspects you hope will fade away? In my experience, they tend to do the opposite. They clamor for attention until someone listens, not unlike children when they want something. I believe the key is not to become tone-deaf to those cries but rather to calmly address them by name.
There are great resources out there for learning to start this work. Andy Yarborough at The Well Clinic is a great place to look into as well. They have plenty of content to help you.
Wellness:
Since we’re discussing mental health, let’s explore how we can support internal work with a better external foundation.
The Benefits of Physical Activity:
Physical activity, such as functional movement, is one of the most significant contributors to our physical and mental well-being. Regular exercise helps maintain a healthy weight, improves cardiovascular health, and reduces the risk of chronic diseases. However, its benefits extend beyond physical health. Exercise positively impacts mental health by reducing symptoms of depression, anxiety, and stress. This is because physical activity triggers the release of endorphins, enhancing mood and reducing stress and anxiety levels. Additionally, exercise boosts self-esteem and confidence, further benefiting mental health.
Pro Tip: Engaging in outdoor exercise amidst nature provides an extra boost to health and well-being.
The Advantages of a Proper Diet:
A nutrient-dense paleo diet serves as an excellent foundation or starting point for supporting physical and mental health. By embracing a diet rich in whole, nutrient-dense foods such as leafy greens, fresh fruits, and grass-fed meats, we can maintain a healthy weight, reduce the risk of chronic diseases, and improve overall health. Such a diet also positively impacts mental health. For instance, consuming foods high in Omega-3 fatty acids, such as wild-caught salmon and nuts, has been shown to improve symptoms of depression and anxiety.
Moreover, by avoiding processed foods, added sugar, seed oils, wheat, and legumes, we can minimize inflammation in the body.
Certain nutrient deficiencies can significantly affect mental health and brain function. Some common ones include:
- Vitamin B12: Essential for neurotransmitter production and nerve cell health. Deficiency can lead to depression, memory loss, and cognitive decline.
- Vitamin D: Important for brain development and function. Deficiency has been linked to depression, anxiety, and increased risk of cognitive decline.
- Iron: Essential for neurotransmitter production and proper brain function. Deficiency can cause fatigue, irritability, and depression.
- Omega-3 Fatty Acids: Crucial for brain health and function. Deficiency is associated with depression, anxiety, and increased risk of cognitive decline.
- Magnesium: Magnesium is important for proper brain function and has been shown to have a calming effect on the nervous system. A magnesium deficiency can lead to symptoms such as anxiety, irritability, and insomnia. Pumpkin seeds and chia seeds can be a good source of magnesium. You can also supplement magnesium with a great product from Upgraded Formulas – use code ADAM10 to get a discount.
It’s important to note that these deficiencies can be caused by a variety of factors, including poor diet, chronic illness, and certain medications. If you suspect that you may have a nutrient deficiency, it’s important to speak with a healthcare professional for proper diagnosis and treatment.
In conclusion, prioritizing our physical health through a nutrient-dense paleo diet and regular physical activity can have a profound impact on our mental health. It’s crucial to remember that our bodies and minds are interconnected, and taking care of our physical health is an essential aspect of maintaining optimal mental wellness.
If you are looking to take your health to the next level this is a great place to start. You can also check out my podcast and YouTube Channel for more practical content.
In faith,
Adam
Sources:
- The Mental Health Benefits of a Paleolithic Diet (Paleo Leap) – https://paleoleap.com/mental-health-benefits-paleolithic-diet/
- The Connection between Nutrition and Mental Health: The Role of the Paleolithic Diet (Nutrition Journal) – https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-9
- The Impact of a Paleolithic Diet on Mental Health (Frontiers in Psychiatry) – https://www.frontiersin.org/articles/10.3389/fpsyt.2018.00245/full
- The Effect of a Paleolithic Diet on Mental Health: A Systematic Review of Clinical Trials (Nutrients) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7156906/
- The Influence of a Paleolithic-Type Diet on Mood and Anxiety in Healthy Participants: A Systematic Review (Journal of Affective Disorders) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6599079/
- The Connection between Physical Health and Mental Health (Mental Health America) – https://www.mentalhealthamerica.net/conditions/connection-between-physical-health-and-mental-health
- Exercise and Mental Health: The Proven Stress-Buster (Harvard for Health) – https://www.helpguide.org/articles/healthy-living/exercise-and-mental-health.htm
- The Mental Health Benefits of Exercise (Psychology Today) – https://www.psychologytoday.com/us/blog/the-athletes-way/201504/the-mental-health-benefits-exercise
