Mood-Boosting Tools for Better Mental Well-Being

Q

How do you think about mental health from a holistic perspective?

A

Mental health is an underserved area—in part because there is a stigma around the term “mental disease.” The field is brimming with potential for innovation and growth—more and more are people seeking out natural ways to improve their mood and brain performance, and there are some excellent tools that people can use on a daily basis.

The best approach is a holistic one. Too often people in this space try the singular approach, like taking one drug or supplement to boost serotonin levels and expecting major long-term benefits. But your brain’s health is multifactorial—it’s connected to your diet, gut health, stress responses, sleep patterns, brain chemistry, and so on. In my experience, the surefire way to create long-term change is to address multiple influences at once.

Q

What foods do you recommend for supporting mental health?

A

Food plays a critical role in your mental state. In general, I recommend that people (and especially those of us with a propensity for negative mood states) eat a little protein in the morning to help sustain energy and maintain healthy blood sugar levels throughout the day. Just 6 grams of protein before 10 a.m. is likely all you need.

I am also a huge proponent of the “sattvic diet,” which comes from Ayurveda and is highly prized in the yogic tradition for purifying the mind and restoring mental health. According to Ayurveda, there are three types of foods: sattvic foods (which create joy and mental clarity), tamasic foods (which create inertia or dullness in the mind), and rajasic foods (which create movement in the mind).

“Food plays a critical role in your mental state.”

Sattvic foods are pure, light, nutrient-dense foods that are high in prana (vital energy). They generally consist of the following (for more, see Dr. David Frawley’s book, Ayurvedic Healing):

• Organic fruits and vegetables

• Some grains—like white basmati rice, oats, quinoa, sprouted-grain breads

• Legumes—generally smaller beans, which are easier to digest, like mung and adzuki beans, and chickpeas, yellow split peas, organic tofu

• Nuts and seeds—like almonds, sesame, sunflower, pumpkin, freshly ground flax

• Organic dairy—milk that is boiled, lightly spiced (i.e., ginger, cinnamon, cardamom), and served with raw honey

• Oils—cold-pressed olive oil, sesame oil, organic ghee

• Sweeteners—raw unheated honey, sugars in small amounts

• Mostly mild spices—like fresh ginger, turmeric, and a little bit of black pepper

• Drinks—room temp or heated water; herbal teas; black, green or yerba mate teas occasionally

In my experience, eating a sattvic diet can facilitate a huge transformation in the mind and emotions. Of course it takes time for the effects of dietary changes to manifest on the mind. But over the course of several weeks you should begin to feel more calm, more clear-headed, more creative, and more joyful overall.

Q

Can you tell us more about the Ayurvedic ingredients that you’ve found to be beneficial for mental health?

A

Ayurveda is known as “the science of living.” It is a mountain of knowledge that has been accumulated over the past five thousand years. There are numerous Ayurvedic botanicals that help reinforce “happy brain chemistry,” including brahmi, holy basil, jatamansi, rose, bacopa, and turmeric. (For references, I recommend Major Herbs of Ayurveda and The Yoga of Herbs.) Two of my very favorite brain botanicals are saffron and ashwagandha.

“Your brain’s health is multifactorial—it’s connected to your diet, gut health, stress responses, sleep patterns, brain chemistry, and so on.”

Ayurveda also recommends an abundance of healthy, nourishing dietary fats, such as coconut oil, olive oil, and ghee. In addition to getting more fats from your diet, Ayurveda prescribes daily self-massage (“abhyanga”), using herbalized sesame oil. Topical oils can be extremely rejuvenating. I advise doing a self-massage either before or after showering—whichever is easier.

Q

What’s most important to consider when picking out a supplement?

A

Not all supplements are created equal. And certainly not all companies are driven by quality. When choosing a supplement, choose brands that have been around for awhile, with a good reputation. Ask questions! Inquire about the origin of their raw materials, whether their raw materials are synthetic or naturally derived, and if they provide finished-product testing results (including reports on heavy metals and active constituents). Oftentimes, two identical formulas from two separate companies can be wildly different in terms of purity, potency, and efficacy.

“Ask questions!”

Collagen is the perfect example. Most companies buy their collagen from China, for the low price. Although it’s still labeled “hydrolyzed collagen” on the bottle, this material is not the same as collagen coming out of Germany or France, which is a pure crystalline white powder that is odorless, tasteless, and fully hydrolyzed for maximum absorption. (For more on collagen and bioavailability, see the footnote below.)

Q

What about lifestyle changes and tips?

A

Sleep and exercise are at the top of my list. And although we’ve all heard this ad nauseam, most of us are still deficient in sleep and movement. Then it comes down basic stress management. For this, I recommend immersing yourself in nature more often and unplugging from the news; try taking an occasional “news fast” and limiting screen time as much as possible, especially for the first hour each day.

I also encourage people to explore using “alternate nostril breathing”—by a subtle but powerful yoga practice called Nadi Shodhana. Start by closing your left nostril (using your right pointer finger) and slowly exhale and inhale through the right nostril. Pause and hold your breath to a count of three. Then close your right nostril (with your right thumb) and slowly exhale and inhale through the left nostril. Pause and hold your breath to a count of three. Repeat up to ten cycles, gradually increasing the number of repetitions as you gain experience. Ultimately this breathing technique helps to balance the left and right hemispheres of the brain while shifting the nervous system into parasympathetic mode. I find that alternate nostril breathing is one of the best tools for bringing awareness to the present moment and instantly quieting the mind.

“Try taking an occasional ‘news fast’ and limiting screen time as much as possible, especially for the first hour each day.”

Lastly, surround yourself with the right kind of people (at work and at home) and use daily affirmations, quotes, mantras, etc. to fill your mind with positivity. My personal favorite quote at the moment is from Thich Nhat Hanh: “smile, breathe, and go slowly.” It makes me happy.