_e.jpg){kind=logo}
February, with its focus on love, invites us to also love ourselves by nurturing our mental health. In this newsletter, we will explore naturopathic strategies to manage mood imbalances, alleviate stress, and enhance the body-mind connection through detailed insights into lab testing, nutrition, and lifestyle practices.
Lab Testing:
• Vitamin D - Since sunlight, the primary source of vitamin D, is scarce during the winter months, testing for deficiency is essential. Low levels are associated with depression, fatigue and, cognitive impairment. A vitamin D blood test can help to assess for deficiency, and guide supplementation.
• Thyroid Panel - Tests like TSH, Free T3, and Free T4 can provide insight into thyroid function and identify potential imbalances which can exacerbate, or mimic symptoms of anxiety and depression. Thyroid hormones significantly influence mood and energy levels.
• Cortisol - Testing cortisol levels (through saliva or blood) can reveal how your stress hormones fluctuate throughout the day - potentially disrupting your mood and energy. This can be especially useful for understanding sleep patterns and stress responses.
Nutrition Recommendations:
• Omega-3s - Incorporate foods like salmon, mackerel, flaxseeds and walnuts into your diet. These foods are all rich in the mood boosting, anti-inflammatory nutrient, omega-3 fatty acids. Omega-3s are crucial for supporting mood and cognitive function, reducing inflammation, and supporting cardiovascular function. Aim for at least two servings of fatty fish per week, or daily seeds/ nuts.•
• Adequate Protein - Incorporate a source of protein with every single meal and snack. Ideal sources of protein would be those that contain all of the amino acids, such as chicken, turkey, salmon, tilapia, grass-fed beef, lamb and tofu. Protein provides the building blocks for the brain which is essential for neurotransmitter production, while also stabilizing blood sugar - helping to regulate mood and energy levels.
• Dark Chocolate: In moderation, 70% cocoa or higher, increases serotonin levels (known as the “feel good neurotransmitter”) which can provide a mood boost, while also providing essential minerals like magnesium, fiber, and antioxidants.
Lifestyle Medicine:
Exercise
Physical activity can have a profound effect on mood and energy levels. Cardiovascular activities such as brisk walking, swimming, or cycling not only strengthen the heart, but also release “feel-good” endorphins that boost mood and reduce symptoms of anxiety and depression.
Mindful, and low intensity activity such as yoga or tai chi combine physical activity with mindfulness - this helps to reduce stress, activate the parasympathetic (“Rest and Digest”) nervous system, and promote a sense of calm.
Sleep Hygiene
Establishing a routine is an essential part of healthy sleep hygiene. Adequate sleep is a foundation for overall health. It is recommended to go to bed and wake up at the same time daily - this helps regulate your body’s internal clock.
The bedroom should be cool, dark, and quiet. It can be helpful to use essential oils like lavender to create your own calm sanctuary.
Digital Detox
In today’s world, we are constantly being bomardded with technology. Set boundaries by unplugging from technology on a regular basis. This can help to reduce mental clutter, decrease stress, anxiety, and also improve sleep by limiting blue light exposure.
By integrating the above strategies, you’re fostering a nurturing environment for your body, and mind. This February, let’s embrace self-care in a way that celebrates the deep connection between our emotional and physical health.
At Kingsway Wellness, we’re here to personalize these approaches to fit your life’s unique rhythm. Remember, your journey to well-being is your own, and the most impactful strategies are those that resonate with your personal story.
If you’re ready to explore the path to better mental health; reach out - we can’t wait to hear from you!
Comments