Natural Ways to Boost Mental Wellness: A Holistic Perspective
Natural Ways to Boost Mental Wellness
A Holistic Perspective
Hi there, and welcome. If you’re reading this, chances are you’ve been thinking about mental health—maybe your own or that of someone close to you. First off, let me say how brave it is to take this step toward understanding and healing. You’re not alone in this journey, and together we can explore what mental wellness truly means.
Let’s start with a truth we often forget: you can’t have true health without mental health. Think of your mind and body as teammates—when one struggles, the other feels it too. Maybe you’ve noticed how stress knots your stomach, or how a sleepless night leaves you foggy and irritable. These aren’t random quirks; they’re proof that your mental and physical health are deeply connected.
There is no health without mental health. As well as a human and social cost, mental illness has an economic cost, as overburdened health services struggle to cope with rising rates of depression, anxiety disorders, aggression, eating disorders, and addictive behaviors.
Raising awareness and talking about mental health are important, positive steps. But we also need to look to a wide range of resources to help people cope, wherever they find themselves on the mental wellness spectrum.
Most of us will be affected by poor mental health at some point in our lives. The spectrum of experiences and symptoms ranges from the transient ebb and flow of mood, energy, sleep, and social interactions to life changes such as upheaval, separation, and grief, to serious issues such as chronic depression and anxiety, anger, self-harm, despair, and social withdrawal.
We should support self-care, through nutritious food, natural remedies, and complementary therapies that focus on the whole health of the person, rather than reducing an individual to a collection of symptoms.
A holistic approach to mental wellness recognizes that our bodies and minds
constantly influence each other. A whole-health approach to wellness recognizes that body and mind are connected and constantly influencing each other. Many people who experience mental or emotional ill health, for instance, also experience a range of physical symptoms, such as digestive problems, skin rashes and irritations, headaches, respiratory distress, and chronic infections.
Ongoing scientific research means that our understanding of the two-way communication between body and mind is becoming much clearer. Key systems in the body—the hypothalamic-pituitary-adrenal (HPA) axis, which regulates a range of hormones and nervous system activity, and the gut-brain axis—control interactions between the mind and the physical body and different
We also know now that certain foods, especially those that feed “good” bacteria in our guts, can significantly impact mental wellness. All of this underscores the importance of viewing health challenges in a holistic way.
This article recognizes that self-care—whether by eating well, exercising, getting enough sleep, or using complementary and alternative approaches—can help to manage many mental health symptoms, and may prevent some from worsening.
Mental health challenges—whether it’s anxiety that tightens your chest, grief that weighs you down, or burnout that dims your spark—aren’t rare or shameful. In fact, 1 in 5 adults grapples with mental illness each year (NAMI, 2023). You’re not alone, and asking for help isn’t weakness—it’s wisdom.
Why Mental Health Matters
We often hear the phrase “There is no health without mental health,” but what does that really mean? Think of it like this: our minds are the control centers of everything we do—from how we feel emotionally to how well our bodies function physically. When something feels “off” mentally, it doesn’t just stay locked away in our thoughts; it ripples outward, affecting relationships, work, sleep, and even digestion.
Mental illness isn’t just a personal struggle—it has far-reaching costs for society as a whole. Overburdened healthcare systems worldwide are grappling with rising rates of depression, anxiety disorders, eating disorders, addictive behaviors, and more. Beyond the human toll, these challenges carry significant economic burdens too. But here’s the good news: by prioritizing mental wellness, we can create healthier lives—not just for ourselves but for those around us.
Mental Wellness Isn’t Just “Being Happy”
It’s about:
– Resilience: Bending without breaking when life storms hit
– Connection: Feeling seen and supported, even on hard days
– Purpose: Knowing your worth isn’t tied to productivity or perfection
When I say “mental wellness,” I’m not talking about toxic positivity. Some days, wellness looks like getting out of bed. On other days, it’s crying in the shower. Both count.
Breaking Down Barriers
For so long, talking about mental health was taboo. People felt ashamed or embarrassed to admit they were struggling. Thankfully, times are changing. Conversations about mental health are becoming normalized, and stigma is slowly fading. This shift matters because when we talk openly, we open doors to support, connection, and healing.
But awareness alone isn’t enough. We need tools, strategies, and resources to help us navigate life’s ups and downs. Whether you’re dealing with occasional stress or facing deeper emotional struggles, there’s a spectrum of ways to care for yourself—and I’m here to guide you through them.
Your Body’s Secret Language
Ever had “butterflies” before a big event? That’s your gut-brain axis chatting. This biological superhighway links your digestive system to your emotions:
– 90% of serotonin (your “feel-good” chemical) is made in your gut (Harvard Health, 2021)
– Chronic stress can trigger inflammation, worsening anxiety/depression (APA, 2022)
– Simple fixes: Probiotic foods (try kimchi or kefir), omega-3s (walnuts, salmon), and mindful breathing
What Does Mental Wellness Look Like?
Being mentally healthy isn’t just about avoiding sadness, worry, or fear. It’s also not about being perpetually happy (who could manage that anyway?). True mental wellness is about resilience—the ability to cope with both the joys and hardships of life. It’s about feeling connected to others, pursuing goals that excite you, and knowing you have the strength to adapt when things get tough.
Here’s the truth: most of us will face periods of poor mental health at some point in our lives. These experiences exist on a spectrum. On one end, you might notice fleeting changes in mood, energy levels, or sleep patterns. On the other end, chronic conditions like depression, anxiety, or trauma may require more focused attention and care. No matter where you fall on this spectrum, remember: that every experience is valid, and help is available.
A Holistic Approach to Healing
Let’s talk about an important concept: holistic health. What does it mean? Simply put, it recognizes that our bodies and minds are deeply intertwined. When we neglect one, the other suffers. For example, if you’ve ever experienced digestive issues during stressful times—or found yourself breaking out in hives before a big presentation—you’ve witnessed firsthand how closely linked body and mind really are.
Science backs this up. Researchers have identified key systems in the body, such as the hypothalamic-pituitary-adrenal (HPA) axis and the gut-brain axis, that regulate communication between our physical and mental states. Studies show that nurturing “good” bacteria in your gut through foods like yogurt, kefir, onions, garlic, and fermented vegetables can positively impact your mood and overall mental wellness. Isn’t that fascinating?
This interconnectedness reminds us that self-care isn’t selfish—it’s essential. Eating nourishing meals, moving your body regularly, getting enough rest, and exploring complementary therapies like herbal medicine or aromatherapy can all play a role in supporting your mental health. And guess what? These practices aren’t meant to replace conventional treatments like therapy or medication—they complement them. The goal is to empower you with options so you can find what works best for you.
Practical Steps Toward Mental Wellness
So, how do we start building resilience and fostering mental wellness? Here are a few ideas:
1. Set Realistic Goals: Life is messy, unpredictable, and beautiful all at once. Setting achievable goals helps provide structure and purpose. Be kind to yourself along the way. Progress, not perfection, is what counts.
2. Practice Saying No: Sometimes, protecting your mental health means setting boundaries. If saying yes to every request leaves you drained, it’s okay to prioritize your needs.
3. Embrace Change: Change is inevitable, whether it’s planned (like starting a new job) or unexpected (like losing a loved one). Developing coping skills equips you to handle whatever comes your way.
4. Cultivate Joy in Small Moments: Find delight in everyday routines—a warm cup of tea, a walk in nature, or laughter with friends. These moments add up and remind us of life’s goodness.
5. Seek Support: Building a network of trusted people—family, friends, therapists, or support groups—is crucial. Don’t hesitate to lean on them when you need to.
Your Mental Health Toolkit
1. Move Your Way
– A 20-minute walk can lower cortisol (stress hormone) by 15% (Mayo Clinic)
– No gym? Dance in your kitchen. Stretch during Zoom calls. Every bit helps.
2. Feed Your Feelings
– Mood-boosting combo: Dark leafy greens (folate) + chickpeas (magnesium) + dark chocolate (antioxidants)
– Hydration matters: Even mild dehydration worsens anxiety (NIH, 2020)
3. Rest Like It’s Your Job
– Sleep deprivation mimics depression symptoms. Try the 4-7-8 breathing method before bed.
4. Set Boundaries Gracefully
– “I need to recharge” isn’t selfish—it’s sustainable.
Your Mental Health Map
What shapes your wellness?
– Past roots: Childhood trauma? Read Bessel van der Kolk’s The Body Keeps the Score
– Seasonal shifts: Try a SAD lamp if winter blues linger
– Relationships: Toxic ones drain you; healthy ones refill your cup
Check-In Corner
Ask yourself weekly:
– What’s one small joy I can add to my routine?
– Do I need to vent, rest, or problem-solve today?
– Who’s on my support team? (Even a pet counts!)
Remember: Healing isn’t linear. Some days you’ll feel like a warrior; others, like you’re crawling. Both mean you’re still in the fight. This article isn’t about “fixing” you—it’s about helping you rediscover the strength that’s always been there.
You matter. Your health matters. Let’s grow from here.
Your Journey Starts Now
Wherever you are on your path to mental wellness, know that you deserve compassion, patience, and care. Healing isn’t linear—it’s messy, imperfect, and uniquely yours. But with each small step forward, you’re reclaiming your power and paving the way for a brighter future.
Take a deep breath. You’ve got this. And remember, you’re never walking this road alone. Let’s embark on this journey together—one step, one moment, one act of self-care at a time.