Although nutrition is still considered a “young” science, it is one that resonates with many. Interest in nutrition and how eating impacts our health is of great interest to people of varying ages and health histories. While much attention within nutrition remains on physical health, the influence on mental health is equally valuable.

Nutrition is the sum of its parts. What we eat over time, and other lifestyle factors such as stress management, exercise, and sleep all play a role in our physical and mental health. One of the best ways to improve our health through nutrition is adopting a big picture perspective, and keeping our focus broad. Taking into consideration how our overall lifestyle contributes to health, and then taking steps to make the best changes for our personal goals.

As you’re making changes to your nutrition, consider the idea of being inclusive rather than exclusive with regards to nutrition, by adding in rather than taking away. Try new foods, look for new sources of inspiration such as cookbooks or magazines, find a helpful meal planning system, and strive to make eating enjoyable. Eating at regular intervals keeps our energy levels in balance, and in turn helps our focus and attention. Mood can change when we are overly hungry, too full, or ignoring our physical cues altogether. Cultivate mindfulness when eating, and tune in to how you feel physically and emotionally. Make note of what foods and combinations of foods feel energizing, and what leaves you sluggish.

While there are many nutrients associated with improving mental health and mood, such as omega-3 fatty acids, magnesium and the B vitamins folate and B12, it is the overall intake and lifestyle that has the greatest impact. If we’re eating a variety of foods, and enjoying what we eat, we are more likely to meet our various nutrient needs. In addition, if we are caring for ourselves through adequate sleep, moving our bodies, and managing our stress, we are in a better position to make healthful decisions about food.

Research does not always indicate a cause and effect, but can often make associations with nutrient intake and changes in specific symptoms. For example, omega-3 fatty acids have been widely studied for their anti-inflammatory properties, and their link to decreasing depression symptoms. Vitamin B12 supports neurologic function, and may benefit mood. Folate, also a B vitamin, is associated with depression if levels are too low. If you have concerns about a specific nutrient playing a role in improving your mental health, such as taking omega-3 fatty acid supplements for symptoms of depression, talk with your health care providers. Including a Registered Dietitian (RD) as part of your health care team could help clarify these concerns, and provide individualized information about your health and overall nutrition needs.

Making changes to our eating habits is a process that takes time and perseverance. Paying attention to your body, and your needs is one aspect of care that can translate to good health, both physically and mentally.

About the Contributor

Samantha Lewandowski is the Nutritional Care Coordinator of Outpatient Services at Sheppard Pratt’s Center for Eating Disorders. A registered dietician, she received her BS in Nutrition from the University of Delaware and her Masters in Health Promotion Management from The American University. Her previous experience includes providing clinical nutrition services at a long term care and rehab facility and providing health promotion services for an employee wellness program. Samantha joined the Center for Eating Disorders staff in 2006, and her main role is working one-on-one with patients in the outpatient setting.

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It was a typical bedtime: no one wanted to sleep, though we were all overtired. Suddenly my kids “remembered” that they still had some homework. Both of them. Homework that would require mental clarity and focus.

“Oh no,” my voice went up. “Are you serious?”

Don’t get me wrong—as a young student, I procrastinated, but not as graduate student studying Traditional Chinese Medicine. The homework was challenging, but for me, the philosophical shift was even harder. As the daughter of a Western physician, I had difficulty perceiving myself as an energetic being that could help shift Qì, or energy, in others. I hadn’t previously considered the intangible side of the medicine.

My voice kept building. “Why didn’t you do it earlier?”

“We were busy,” said my son. “I forgot,” said my daughter flatly.

I checked the clock. For kids their age, it was already too late. Ideas bounced like popcorn until my mind felt charred.

“Ugh, it’s fine, Mom,” my daughter said. “Breathe.”

Advice can be a command, told for the sake of exercising power or for the sake of cruelty, like a chainsaw out to fell your Qì. But advice can also be a hug. Within someone’s word choice, facial expression or body language, you can tell he or she truly cares. My daughter did, and I shut my worry playlist down and listened.

I took a few deep breaths, making sure I felt them down in my abdomen. It felt good. I took a huge breath and released an even bigger sigh. When I spoke again, my voice was lower, slower, more even.

“You’ll have to do it in the morning,” I concluded.

Both kids groaned.

“Can’t we do it now?” my son begged.

“Nope, move it along,” I said, like a traffic cop. To my surprise, we actually resumed bedtime, and both kids managed to fall asleep. I even had some energy left. All thanks to the power of deep breaths!

It was a small deal, but the lesson still holds: when stressed, breathe deeply.

In Western medicine, the “stress response” helps the body deal with emergencies by increasing the breathing and heart rate and releasing stress hormones. The downside is that if we perceive everything from a traffic jam to forgotten homework as a disaster, then we send our bodies into a constant emergency state that is not warranted. Excess stress can impair both our physical and mental health. Breathing deeply can help calm the nervous system. By releasing the “panic button,” we gain both peace of mind and better health.

Our breath also matters in Traditional Chinese Medicine (TCM), where our mental and physical health depends on the Lungs (capitalized to indicate a different definition than in Western Medicine). In TCM, the Lungs take in Qì (energy), and transfer it to all other organs. Whether we are trying to improve our digestion or our sleep, we can benefit from breathing deeply and evenly. The rhythm of our breath reveals our transition from Yīn (taking in, observing) to Yáng (pushing away, reacting), a cycle that underscores our entire lives.

We all have a different proportion and evolution of Yīn and Yáng, which changes throughout our lives. As a result, no two people experience stress the same way. Over time, our reactions and habits can change. This means that regardless of our medical history or current circumstances, change is always possible. Particularly by building healthy habits, we can have greater balance, stability, and strength.

We can begin by learning to breathe more slowly. First, exhale as much as possible. Then, try to inhale and exhale for a count of six. It’s a goal, not an ultimatum! The significance of counts in multiples of three is derived from a traditional Chinese myth. Out of chaos, a trinity emerged: Yīn (the earth), Yáng (the atmosphere), and humans. To experience health, humans must live in harmony with Yīn and Yáng, rather than try to control them. Every facet of our lives, from food to exercise to mental activities, can be qualified as more Yīn or Yáng. Yīn is quiet and cooling, and Yáng is active, warming, and energizing. Relative balance of these properties can lead to fewer and weaker symptoms. To reduce any symptom, including stress, we can pursue Yīn and Yáng balance in our lifestyle by breathing deeply.

Now, we don’t need kids or a challenging bedtime to remember to take care of ourselves. We can build balance into our lifestyle and make a habit of breathing deeply.

Licensed Acupuncturist Trina Lion just returned from a decade in Shanghai, China, as a Traditional Chinese Medicine specialist. She worked as an acupuncturist at Shanghai Humanity Hospital and as a TCM faculty member at Shanghai Jiao Tong University. She was featured in the cover story for Shanghai Family magazine and appeared as a featured expert on the ICS-Shanghai TV show “Culture Matters.” Trina has also lectured on TCM globally at institutions including Johns Hopkins University, Yale University, New York University in Shanghai, University of Maryland Medical Center, L’Oréal China, and NFL China. Learn more about her work at trinaliontcm.com.

To learn more, join NAMI Metropolitan Baltimore for an information session on January 12th, Lose Stress with Traditional Chinese Medicine, presented by Trina Lion.

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