Improve Mental Health with a Holistic Approach

Our health is not just how we look; it is also how we FEEL from the inside out. Mental and emotional health are key components to optimal wellness – and can improved with natural, holistic tactics!

Unfortunately, many people in the U.S. struggle with these – both adults AND our youth!

you are not alone quote board on brown wooden frame

WHERE IS THIS COMING FROM?

When it comes to (mental) health, we NEED look beyond symptoms (like anxiety, depression, or ADHD) to uncover underlying imbalances.

➡️ My 5 Steps to Wellness:

Step 1: Comprehensive health evaluation/assessment
Step 2: Personalized goal mapping & action planning
Step 3: Creating a holistic lifestyle PLAN with a whole-body holistic approach
Step 4: Building Healthy Habits & Routine
Step 5: ACCOUNTABILITY & SUPPORT through health coaching

Here are some of the tests that can be very helpful:

Organic acids test (OAT) – gives a broad view of gut, detox, mitochondrial, and neurotransmitter markers.
GI map / comprehensive stool analysis
Food sensitivity panels
Nutrient and mineral analysis
Heavy metal, mold and/or mycotoxin testing
Genetic testing for SNPs (e.g., MTHFR)

Here are key root causes of mental health issues:

1. Stress, Genetics & Health History

Adverse Childhood Experiences (ACEs) can shape long-term brain chemistry and behavior

Birth trauma, prenatal stress, or maternal mental health during pregnancy may influence early development.

MTHFR gene mutations can impair methylation, which affects detox, mood, and neurotransmitter production (these are more common than you think!)

2. Toxin Exposure which include:

Heavy metals (lead, mercury, aluminum) found heavily in products, vaccines, paint

Pesticides, plastics, flame retardants

Mold exposure or mycotoxins: a huge undiagnosed factor!

3. Gut Health Imbalances: The gut-brain axis is a major focus in functional medicine!

Dysbiosis (imbalanced gut bacteria) can trigger inflammation and neurotransmitter disruption.
Leaky gut (intestinal permeability) allows undigested food and toxins into the bloodstream, triggering immune reactions and inflammation.
Food sensitivities (e.g., to gluten or dairy) can contribute to mood and behavior issues.

Gut issues and chronic stress will lead to…

4. Chronic Inflammation & Nutritional Deficiencies

Deficiencies in key nutrients that support brain health and neurotransmitter function can lead to mood disorders and cognitive issues:

Omega-3 fatty acids (DHA/EPA) – essential for brain structure and function.
B vitamins, especially B6, B12, and folate – support mood and energy regulation.
Magnesium – calming, anti-anxiety mineral; many kids are low.
Iron and zinc – deficiencies are linked to ADHD, depression, and behavioral challenges.
Vitamin D – low levels are common and correlated with mood issues.

5. Improper Nutrition can also mean Blood Sugar Imbalances

Blood sugar imbalances can occur from consuming a diet high in processed food products, sugars & carbohydrates.

They can also happen when one’s diet is low in protein, fiber and healthy fat (which help keep us full & satisfied) and steady energy (not huge rises and crashes during the day).

I see many people get “hangry” because of erratic blood sugar – and addressing alone can make a huge impact on one’s mood and mental well-being.

6. Then of course our Lifestyle can exacerbate these issues!

The Big Factors here include:

Poor sleep hygiene
Sedentary lifestyle
Lack of real-life social interaction

All stemming from… the dependence & overuse of screens, whether that is TV, tablets, computers or phones

This overuse leads to dopamine dysregulation, social comparison, plus effects hormones like serotonin & melatonin from the exposure to blue light.

A HOLISTIC APPROACH to Mental Health

There are several holistic and natural ways to support mental health that complement traditional approaches like therapy or medication. These strategies focus on nurturing the whole person, from the inside out.

Here’s a list of approaches, broken down into categories:

Mind-Body Practices

Mindfulness & Meditation: Simple breathing exercises, guided meditations (apps like Headspace or Calm), or mindful coloring can reduce anxiety and increase emotional regulation.
Yoga: Helps with body awareness, stress reduction, and emotional balance.There are many classes for kids, teens (virtual or in person)
Gratitude Journaling: Writing 3 things they’re thankful for daily has been shown to improve mood and resilience.

person holding white ceramci be happy painted mug

Nutrition & Gut Health

Whole Foods Diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats (like omega-3s from fish or flax) supports brain health & stable blood sugar.
Limit Sugar and Processed Foods: These can worsen mood swings and contribute to inflammation (which we know to avoid!)
Probiotics/Prebiotics: Gut health is linked to mental health. Yogurt, kefir, bananas, oats, and fermented foods help balance gut bacteria (ideally when done properly after testing).

Lifestyle

Consistent Sleep Schedule: This is crucial for mood and cognitive function – we need 7+ hours of quality sleep each night.
Physical Activity: Even 30 minutes of walking, exercise, fun movement like dance, or sports daily can elevate mood and reduce stress. Movement is medicine!
Sunlight Exposure: Supports vitamin D levels and circadian rhythm regulation, which helps sleep as well! Fresh air and sunlight are magical to a happier mood 🙂
Digital Detox: Something we can ALL benefit from! I encourage you to set healthy screen limits and boundaries, especially before bed, and encourage non-digital hobbies. We have become “addicted” to screens, and while it can be fun and convenient, we don’t want to use it as a crutch or the only means to enjoyment.

Natural Supports

Herbs & Supplements
- Omega-3 fatty acids: Shown to support mood and cognitive function.
- Magnesium: May help with anxiety and sleep.
- Chamomile or Lemon Balm: Gentle herbal teas for relaxation (age-appropriate doses).
Aromatherapy: Essential oils like lavender can help with calming routines.

A Collaborative and Empowering Process

One of the most powerful aspects of functional medicine is it to teach and empower!

It’s not about replacing conventional care—it’s about expanding it. Medication and therapy still have their place, but they’re even more effective when paired with root-cause strategies that nourish the whole person.