Your Mental Health Matters: Extra Brain-Love During Times of Stress

Photo by Polina Zimmerman

Presented by Rhiannon Lytle, RHN with Organika (source: Full Webinar)

Tags: brain, cortisol, mental health, stress

tired black woman touching head and looking down
Photo by Liza Summer

Mental Health Triggers

  • Lack of schedule (working from home) 
  • Feeling alone
  • Sleep disturbances
  • Stress
  • Hormonal disruptions (out of balance – shift in mood) 
  • Feeling hopeless/helpless
  • Frustration from external sources 

What is cortisol?

  • Known as the stress hormone
  • Created by your adrenal glands
  • Controls your sleep + wake cycle
  • Boosts energy (especially in fight-or-flight) 
  • Can be released more during high stress 
  • A master hormone that can take preference when creating other hormones (like progesterone in women) 
    • Cortisol takes away the production of hormones (e.g., leading to irregular cycles)
person holding a alarm clock
Photo by Ola Dapo

Your Hormones

  • Men and women differ in their hormonal makeup:
    • Men have a 24-hour hormone clock
    • Women have a 28-day hormone clock 
  • It is natural for us to have “low” moments: that’s OK!
  • When to seek help:
    • Noticeable changes in mood, sleep or eating behaviours
    • An inability to cope with daily issues
    • Feeling withdrawn or constantly fatigued 

Human Connection

  • According to CMHA, lack of human connection can be more harmful to your health than obesity, smoking and high blood pressure
  • We should look at “wellness” as “whole-ness”
    • Volunteering, donating 
  • Right now, during times of self-isolation, it is important to find ways to connect with others through:
    • Online games
    • Facetiming friends
    • Making an indoor date-night with your partner
    • Sending care packages to loved ones
    • Disconnecting from social media

Feelings You May Experience

  • Lack of motivation
  • Fatigue
  • Anxiety
  • Loneliness
  • Confusion
  • Physical fatigue 
wake up and workout slogan on light box among sports equipment
Photo by Karolina Grabowska

Fitness

  • For those living with depression, some studies have shown that exercising can provide similar results as do antidepressants
  • The release of endorphins has als shown benefits for anxiety
  • Try going outdoors for a walk (Vitamin D + release of endorphins) 
  • Make sure you’re changing up workouts according to your energy levels 
  • Women can cycle sync workouts based on their cycle 

Foods to Consume 👍

  • Blood sugar balancing foods (important for energy and mental health):
    • Complex carbohydrates
    • Healthy fats
    • Quality protein
    • Fibre
  • Foods to reduce inflammation:
    • Wild-caught fatty fish (contains Omega-3 fatty acids)
    • Plants
  • Foods that increase serotonin:
    • Tryptophan-rich foods (along with a side of carbohydrates) like:
      • Turkey
      • Eggs
      • Spinach
      • Seeds 

Foods to Avoid 👎

  • Refined sugars
  • Alcohol
  • Dairy
  • Gluten 
  • Caffeine (spikes cortisol levels) 

Supplements

  • Butterfly Pea Flower: traditionally used to help reduce stress and anxiety
  • Probiotics: very strong gut-brain connection 
    • If gut is off, you’re not absorbing the nutrients need from your food
  • Inositol (Vitamin B8): supports production of serotonin 
  • Medium-Chain Triglycerides (MCTs): healthy fats
  • Lion’s Mane: an adaptogen used traditionally to support memory and cognitive 
  • Krill oil: an essential fatty acids (essential to brain health)

Recipes

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WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.