Mental health is central to our overall well-being. It influences how we think, feel, and manage daily challenges. In Episode 3 of The AzureWell Podcast, Susan Booth interviews Dr. Alphonzo Monzo, ND, a Biblical naturopathic doctor, who shared insights into improving mental health using natural, holistic approaches.
Whether you're seeking to reduce stress, enhance mood, or maintain a balanced emotional state, these 10 key strategies can guide you toward better mental wellness.
1. Prioritize Brain & Mental Health with Nutrition
Good mental health starts with what you put on your plate. The brain needs specific nutrients to function optimally. According to Dr. Monzo, omega-3 fatty acids play a crucial role in maintaining brain health and combating mental decline. Foods rich in omega-3s, such as salmon, chia seeds, and walnuts, are known to support cognitive function, maintain proper inflammatory response, and promote emotional balance.
Moreover, your brain requires essential minerals like copper, magnesium, and zinc for neurotransmitter production, which helps regulate mood. Deficiencies in these nutrients can lead to problems like anxiety, depression, and mental fatigue.
Tip: Incorporate brain-friendly foods like fatty fish, flaxseeds, walnuts, and avocados into your diet. Boost your intake of leafy greens, almonds, and seeds for magnesium and copper. Consider a methylated B-complex supplement to support brain function and energy.
2. Support Methylation and Balance Homocysteine Levels
Methylation is a biochemical process that impacts everything from detoxification to DNA repair, but it also plays a significant role in brain health. When methylation processes are impaired, the body can struggle to maintain balanced homocysteine levels, which are closely linked to cognitive health. High levels of homocysteine can increase the risk of mental health disorders like anxiety, depression, and cognitive decline.
Dr. Monzo suggests supporting methylation by consuming methylated B vitamins (B9 and B12), which help regulate homocysteine and promote optimal brain function. Ensuring your diet provides adequate folate and B12 is vital for mental and emotional resilience.
Tip: Add B-vitamin-rich foods like spinach, eggs, and beef liver to your meals. If you suspect a deficiency, consider taking a methylated B-complex supplement to support cognitive function and emotional well-being.
3. Stay Active to Boost Your Brain and Mood
Exercise is more than just a physical activity—it’s a mental health booster. Physical movement triggers the release of serotonin, dopamine, and endorphins, which are essential for managing mood, reducing anxiety, and fighting depression. Studies show that regular exercise can also enhance memory and cognitive function.
Whether it’s taking a brisk walk, practicing yoga, or hitting the gym, exercise helps regulate stress hormones like cortisol and improves the body’s ability to cope with stress. Regular movement even stimulates the production of brain-derived neurotrophic factor (BDNF), which supports brain cell growth and overall mental clarity.
Tip: Engage in 30 minutes of moderate physical activity five times a week. Activities like walking, swimming, or cycling can improve your mood and help manage stress. If you're pressed for time, even short bursts of exercise, such as a quick 10-minute walk, can provide significant benefits.
4. Manage Stress with Relaxation Techniques
Stress is a natural part of life, but chronic stress can wreak havoc on your mental health. It elevates cortisol levels, triggers anxiety, and impairs cognitive function. Dr. Monzo recommends learning to manage stress naturally by laughing, lying down, doing nothing, or listening to relaxing music. Taking a moment to pause and focus on your breathing can activate the body’s parasympathetic nervous system, helping you relax and regain focus.
5. Detoxify for Mental Health
We are exposed to countless toxins daily, from the food we eat to the air we breathe. Pesticides, heavy metals, and environmental pollutants can affect brain function, leading to increased inflammation and oxidative stress, both of which are linked to mood disorders like anxiety and depression. Dr. Monzo emphasizes the importance of detoxifying regularly and eating a whole-food, organic diet to reduce toxic buildup in the body.
Supplements like antioxidants and magnesium can help the body neutralize toxins, support detoxification pathways, and reduce inflammation.
Tip: Opt for organic fruits and vegetables to minimize exposure to harmful chemicals. Consider a regular detox regimen with antioxidant-rich foods like blueberries, green tea, and leafy greens.
6. Improve Sleep to Boost Mental Clarity
Sleep is your body’s natural reset button. It is during sleep that the brain consolidates memories, processes emotions, and detoxifies itself. Lack of sleep, on the other hand, exacerbates stress, anxiety, and depression. Studies show that people who consistently get 7-8 hours of sleep per night have better cognitive function, lower levels of stress, and greater emotional resilience.
For those who struggle with insomnia or disrupted sleep patterns, Dr. Monzo suggests natural sleep aids like magnesium or melatonin. These supplements support the body’s natural sleep-wake cycle without the side effects often associated with pharmaceuticals.
Tip: Create a calming bedtime routine to signal your brain it's time to wind down. This might include limiting screen time before bed, drinking a calming herbal tea, or doing light stretches.
7. Nurture Your Gut for Better Brain Health
Your gut and brain are intimately connected through the gut-brain axis. In fact, 90% of your serotonin, the neurotransmitter responsible for mood regulation, is produced in the gut. This makes gut health an integral part of mental wellness. An imbalanced gut can lead to issues like mood swings, anxiety, and depression.
To support a healthy gut, Dr. Monzo recommends including probiotic-rich foods like yogurt, kefir, raw sauerkraut, and raw kimchi in your diet. These foods help maintain a balanced microbiome, which plays a critical role in neurotransmitter production and overall mental health.
Tip: Include raw fermented foods like kefir, sauerkraut, and kimchi in your diet. If you’re not getting enough through food, a high-quality probiotic supplement can help support gut health and, in turn, mental health.
8. Practice Deep Breathing for Emotional Regulation
Learning to breathe deeply and intentionally can help regulate emotions and reduce stress. Studies show that nasal breathing can improve cognitive function and lower levels of stress hormones. Proper breathing techniques can help manage the body's fight-or-flight response, shifting you into a more relaxed state.
Dr. Monzo emphasizes that deep breathing is not just about taking in more air but also about how you breathe. Nasal breathing stimulates the vagus nerve, which activates the body’s relaxation response and improves mental clarity.
Tip: Set aside time each day for deep breathing exercises. Try breathing deeply through your nose for 4 seconds, holding for 2 seconds, and exhaling slowly for 6 seconds. Practicing this regularly can improve mental focus and reduce stress.
9. Get Sunlight to Boost Mood and Energy
Sunlight is essential for producing both serotonin and melatonin, two hormones that regulate mood, sleep, and overall well-being. Getting enough sunlight, especially in the morning, helps reset your circadian rhythm and improves sleep quality. Exposure to natural light can significantly enhance energy levels, boost mood, and reduce symptoms of seasonal affective disorder (SAD).
Dr. Monzo recommends spending time outdoors every day to boost mental health naturally.
Tip: Spend at least 15-20 minutes in natural sunlight each day, especially in the morning. For those in areas with limited sunlight, consider using a light therapy lamp to mimic natural sunlight during the darker months.
10. Reduce EMF Exposure and Practice Grounding
Electromagnetic fields (EMFs) from devices like cell phones, Wi-Fi routers, and computers can interfere with the body’s natural electrical systems, affecting brain function and mental health. Grounding, also known as "earthing", involves making direct contact with the Earth’s surface to neutralize EMFs and reduce stress. Walking barefoot on the grass or using grounding mats indoors can help restore balance.
Reducing exposure to EMFs, especially at night, can also improve sleep quality and reduce the brain's stress load.
Tip: Practice grounding by walking barefoot outdoors for at least 10 minutes daily. When indoors, use blue light-blocking glasses and switch your phone to airplane mode at night to minimize EMF exposure.
A Holistic Approach to Mental Wellness
Improving mental health naturally is not about quick fixes—it’s about making consistent, intentional choices in your daily life. By prioritizing nutrition, exercise, stress management, and reducing exposure to environmental toxins, you can foster a healthier, more balanced mind. These 10 strategies provide a comprehensive roadmap to achieving and maintaining optimal mental health. Start with one or two changes and gradually incorporate more over time.
Take the first step today by incorporating one of these strategies into your routine. Looking for more natural support? Explore AzureWell’s range of supplements specifically designed with your mental health and well-being in mind.
The information provided in this article is for informational purposes only and is not intended as medical advice. It is not meant to diagnose, treat, cure, or prevent any disease or condition. Always consult with a qualified healthcare provider before starting any diet, exercise, supplementation, or lifestyle changes, especially if you have any pre-existing medical conditions or are taking any medications. The opinions expressed by podcast guests/interviewees and AzureWell are their own and are based on their research and interpretation of available scientific information. The statements made in this article have not been evaluated by the Food and Drug Administration (FDA).
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