Over 10% of the global population live with a mental health disorder.
To put that into perspective, more than 800 millions individuals co-exist with their depression, anxiety, schizophrenia, anorexia nervosa or bulimia and substance addiction on a daily basis. If you are someone who has a mental health disorder, you can appreciate that every day is a battle. "The monster morphs into something else the day after you think you've defeated it. So you wake up, meet the new adversary and hope you make it through the day," *Gemima shared with me not too long ago.
Therapy and chronic medication might alleviate the symptoms for some, others aren't always so lucky.
Anti-depressants and mood stabilizers tend to have nasty side effects. If you're not experiencing nausea or blurry vision, you might be affected by a disturbed appetite, weight loss or weight gain, decreased libido, erectile dysfunction, insomnia, fatigue or dizziness - to name a few. While I'm certainly not advocating that people should neglect their medication, I can empathize with those who, like myself, choose to forgo prescribed treatment. Between an ex-boyfriend with Bipolar 1, who self medicated by staying high on marijuana, an old classmate with the same disorder who pursued cognitive behavior therapy through videos on the internet, and close friends who have been in and out of rehab, I am well aware that there are pros and cons to both Western and alternative medicine.
It's been nine years since I filled out my final prescription for anti depressants, and while the bad spells come and go, I prefer motoring my diet and lifestyle as opposed to existing through the numb feeling the pills offered. If you're interested in supplementing your own treatment with proven dietary advice, here are a few things to keep in mind for your next trip to the grocery store.
Avoid refined sugar
Anyone who has had experience minding children will attest to the destructive excitement of a sugar rush that leads to the inevitable sugar crash. Adults certainly exercise a greater level of self control when they go through the same thing, but internally, it can play out like a kind of mania.
I rarely eat candy, but when I do, I will experience a nervous tingling sensation course through me. The glucose level in my body spikes unnaturally because the sugar isn't coming from a fruit (which offers a slow release of the soluble carbohydrate).
We all know that what goes up must eventually come down. When it does, it thunders through the floor and lands somewhere in the basement.
Many people might have a similar experience because, during a sugar rush, your insulin levels will use the same momentum that got them to soar high, to plummet before stabilizing. If you keep your blood sugar level at a safe place, while managing your stress, you'll notice a steadiness in your mood.
Note: refined sugar isn't just in the obvious places like chocolate and soft drinks, your favourite pre-made salad dressings are often loaded with sugar to make them taste better. You'll also want to avoid anything low fat or fat free. Manufacturers have a tendency of to substituting what they've removed with sugar.
Ditch processed food
A few years ago, I had a bit of a cancer scare. After visiting the breast clinic and having a mammogram, it was revealed that the lumps were benign. I was relieved. My mother, on the other hand, wasn't going to let lumps remain in my breast with no explanation. She sought out Medical Practitioner Patrcik Fieuw.
"You must remember, our souls lie in our stomachs," the GP advised after confirming that the lumps were stress-related. During the consultation, he'd asked me if I experienced any digestive difficulties and I shared that I had irritable bowel syndrome. "She has had a history with depression and anxiety, could that factor in at all," my mother, the psychologist, inquired.
We truly underestimate the effect our mood has on our physical bodies. We'll repeat the manta 'mind over matter' at the gym and forget to consider it when it comes to mental health. If you struggle with anxiety, the hormones released when you disorder is aggravated often make their way into your digestive system and affect how it functions. When you add the stress of having to break down processed foods to the equation, you have a recipe for disaster.
If you want to do your body a favour, stick to meals that are as close to natural as possible. You definitely don't have to convert to veganism, but try limit your consumption of junk food. If you simply can't live without things like bread and ice cream (I know I can't) consider making them at home so you know what's going into it. I treat myself to my dairy-free blueberry cheesecake gelato whenever I get a sweet craving, and because it's all fruit, my gut needn't worry.
GMO's a no-go
A few years ago, sourcing ethically treated meats and fresh produce was difficult. Nowadays, there are a great many farmers markets that offer consumers face time with agronomists who run sustainable establishments. Put in the extra effort to find clean ingredients and it will serve you in the long run. Your body won't have to fight the pollution of meat that has been fed a cocktail of growth hormones before making onto your plate and into your body.
If you have the space and patience to invest in a vegetable garden, consider growing your own food so you have the assurance that no carcinogenic chemicals from harmful pesticides and fertilizers are making it into your greens.
Staying physically healthy may be your best defense against your disorder, because the vitamins and minerals will provide a fair amount of support to help balance out your hormones. The added bonus is that, when you're diligent about the standard of food your eating, there is a lower risk of exposing yourself to anything that might exacerbate a pre-existing condition.
Basic shopping list
Fish - salmon, mackerel, anchovies and pilchards are high in Omega 3 Fatty Acids which, according to recent studies, the average diet is lacking in. A diet rich in the oil that coats and protects the brain has proven to reduce symptoms of schizophrenia, depression and attention deficit hyperactivity disorder, as it naturally releases neurotransmitters that include dopamine (happy hormone) and serotonin (mood regulator).
Complex carbohydrates - think low gi bread, wholegrain pasta, wild rice and brown rice, oats too. These release carbohydrates at a steady level which keep your blood sugar level at a health place instead of jarring your body with unhealthy spikes.
Probiotics - kombucha has become wildly popular over the last couple of years, mainly because of the increased importance placed on gut health. Healthy working intestines help the brain release the previously mentioned neurotransmitters that also include melatonin and acetylcholine - which help you relax and sleep at night. Other forms of probiotics include pickles, sauerkraut and full fat yoghurt.
*Shoppers tip: If you stick to the outer aisles, which tend to be the whole foods like fresh fruits and frozen vegetables, as well as milk and eggs, you'll avoid temptation all together.
Remember, there is no single treatment that offers the perfect and permanent solution for everyone. Find what works for you. Happy eating and happy living.
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I've written extensively about the healing properties in a few herbs and spices, if you want to brush up on your homeopathy.
On Friday, I'll give you some information about the power of Moringa and share a few simple recipes that you can introduce to your daily diet. Keep an eye out for that
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