Making ourselves aware of the various conditions is the need of the day, writes Dr Nandini Saini
Mental illness is a part of our society and it’s time we acknowledge it. It affects all of us to some extent, at some point in our lives. No one is exempt, not children, not seniors.
According to the WHO, mental health is more than just the absence of mental disease. It is the ability of an individual to make decisions, manage stress, and realise their potential. It dictates how one thinks, acts, behaves. It allows them to have healthy relationships. It is an important component of one’s socio economic growth and wellbeing.
It’s a basic human right of every person.
Factors determining mental health
Genetics and biological factors
Research shows that certain genes, if dominant, can predispose you to mental disturbances. Mental disturbances also run in families.
Of course, having a gene does NOT mean that you WILL get the disorder. Similarly; not having the gene doesn’t protect you from them.
Incidents at developmentally important stages
Childhood trauma, such as child abuse, separation, loss of a parent, can affect mental health, leaving a person vulnerable to mental disturbances.
Flexible factors – such as occupation, education and housing situation.
An occupation with limited income, lack of adequate education, unsafe staying conditions can all lead to various mental disorders.
Inflexible factors – such as gender and age.
Research has found that women are 4 times more at risk of developing unhealthy mental state. Similarly, mental disorders have been noticed in people of low socio economic status.
Drug or alcohol abuse
Excessive use of certain drugs or alcohol can trigger mental illnesses like depression. Drugs like cocaine or marijuana, if used in excess could cause paranoia.
Trauma and stress
Stress due to work, difficult relationships can all lead a person into anxiety or depressive states. Trauma, either in childhood or as adults, can cause conditions like PTSD.
Long working hours
Long working hours seem to have become a part of our lives, a fact we accept without question. Monetary requirements, our personal needs, all make us work longer; however, we do not take into account the toll it takes on us and our families. The pressure of balancing work with a social life can lead to depression and anxiety disorders.
Studies have shown that people working 50 to 60 hours a week tend to have more health issues, both physical and mental, than those working 30 to 40 hours.
Protein deficiency
Amino acids such as tyrosine and phenylalanine are the building blocks of proteins. These are required for the synthesis of dopamine, the hormone responsible for mood control. A low protein intake will therefore affect the mental health adversely.
Poor diet
Mental health and diet are closely associated to each other. Not just what we eat, but our meal times, also affects health.
Research shows that a diet rich in fruits, vegetables, fish is associated with a reduced risk of depression.
Sleeplessness
Staying awake for long durations, or inadequate sleep can lead to stress, a form of mental disorder. The stress, in turn, makes one even more sleepless, forming a vicious cycle.
Insufficient nutrients
Omega 3, a fatty acid found in oily fish, olive oil and flaxseeds, is known to maintain and change the cell and membrane structure in the brain, helping in brain and mental health. It acts as an anti-depressant.
Types of mental disturbances :
Anxiety
The most common type, it leaves people in fear of certain things or situations. It is an umbrella term, covering different forms of anxiety, such as
- Panic disorder
People suffering from panic disorder will get sudden panic attacks – an intense, crippling fear or loss of control over self, even when there is no reason to do so. They can be as frequent as several times a day, or may not occur for months. People go to great lengths to avoid situations which could bring on an attack.
Some of the symptoms described by people are – pounding heart, trembling, and excessive perspiration.
- Phobia
An intense fear of an object or situation, often out of proportion to the actual danger. Some of the phobias are –
Specific – fear of a particular object or situation, such as heights or flying.
Social anxiety disorder – Fear of facing society or performances. Those suffering from this phobia fear being judged or seen in a negative light, embarrassing them.
Agoraphobia – fear of open spaces, being alone outside the house, public transportation. In severe cases, the person is unable to leave the home at all.
- Generalised anxiety disorder
A persistent fear or anxiety, which stays for months, if not years. It can sometimes be crippling enough to interfere with daily life.
Symptoms include – a feeling of restlessness, insomnia, headaches, body ache, and lethargy.
OCD
Obsessive compulsive disorder is a chronic condition characterized by uncontrollable thoughts (obsessions) or certain actions (compulsions), which are often repetitive. The condition could be mild or severe enough to interfere with their daily routine.
Symptoms include – unbidden thoughts , of incidences, people, aggression, fear of germs, a habit of arranging things in a particular order, compulsive hand washing.
PTSD
Post traumatic disorder is triggered by a traumatic event that one has either experienced or witnessed…such as an accident or war. It can affect a person within a month of the incident, though bin some cases, it could be years before symptoms appear. Severe cases can interfere in a person’s day to day life.
Symptoms include – flashbacks, nightmares, a sense of hopelessness, lack of interest, suicidal thoughts.
Mood disorders
A mental health disorder that affects a person’s emotional state. It causes extreme mood swings, ranging from happiness to sadness, sometimes anger and irritation. The two major mood disorders are:
- Clinical Depression
The most common mood disorder, this leaves people feeling hopeless and sad, often affecting their eating and sleeping habits.
- Bipolar disorder
This disorder causes wide fluctuations in moods – a sense of extreme happiness ( manic) to a state of extreme depression ( depressive). It also causes extreme changes in a person’s thoughts and behaviour.
Schizoaffective disorder
People affected by this shows dominant symptoms of schizophrenia- such as hallucinations, delusions and disorganized thinking, along with symptoms of a mood disorder – such as mania or depression. It is relatively rare, with men showing symptoms at a younger age than women.
Personality disorder
A form of disorder in which a person has a very rigid, extreme and dysfunctional manner of thought and behaviour, with difficulty adjusting to social situations and people. They tend to begin in the teens.
Eating disorder
These are a severe type of mental disorder, where the person develops an unhealthy relationship with food. The affected person is usually concerned about the body weight and body shape.
Symptoms include excessive overeating (binge eating disorder), vomiting after eating excessively (bulimia) or avoiding food whenever possible (anorexia). People experience intense insecurity about their weight, imagining themselves to be overweight.
Ways of improving
Love yourself
Treat yourself with respect; stop indulging in self-criticism. Carve out time to do things that make you happy, it’ll go a long way in maintaining your health, both physical and mental.
Don’t isolate yourself
Its important to be connected with people who know and love you – spend time with family as well as friends. Arrange the occasional family get together, attend school re unions.
Take care of your body
Treat your body like a temple, nourish it, and pamper it. A healthy body does wonders for your self-confidence.
Learn to relax
Train yourself to relax, detach yourself from situations which affect your mental health. Try meditation and breathing exercises. Did you know that laughter therapy can be wonderful for managing stress and anxiety?
Don’t be monotonous
Following a routine is good, being monotonous is not. Incorporate small changes in your day, so there’s something to look forward to. Take a new route to work, visit a garden, and try a new cuisine.
Deal with stress
It’s easier said than done, but stress is a part of everyone’s lives, and has to be dealt with. Meditation helps. So does pursuing a hobby, such as painting or cooking. Try to find the silver lining in the cloud.
Avoid drugs and alcohol
Many turn to alcohol and other recreational drugs as a remedy to their mental illness, but these only worsen the condition, especially as their effect wears off. Self medicating can be dangerous.
Set achievable goals
Changes don’t happen in a day, whether it’s your routine or diet. Set small goals, easier to achieve. Don’t try to overdo, it can just aggravate the condition.
Exercise regularly
Exercising even for a short time can stimulate the production of hormones that elevate mood. A 30 minute walk daily, a quick workout, swimming, all help to relieve the mind.
Keep a positive attitude
Mental disturbances tend to make you think negative thoughts, which aggravate the condition even more. Try to get a positive perspective, concentrate on things that cheer you up.
Express gratitude
Keep a gratitude book, note down one thing you’re thankful for, every day. Reading the book when you’re feeling low can be a good booster.
Learn new skills
Challenge yourself, once in a while. Put the thinking skills to work. Take up a new hobby, learn a new language, and try your hand at an art activity, such as painting or gardening. It can be very therapeutic.
Say NO, once in a while
Managing a personal and a professional life can be difficult sometimes, and we end up feeling guilty and anxious at the thought of balancing both. Understand your limitations; no one can manage everything, be everywhere, all the time. It’s OK to say no once in a while.
Don’t hesitate to ask for help
If you are finding it difficult to manage your condition, or it is worsening due to circumstances, please reach out for help. Consulting a medical professional is sometimes the best and the only recourse that helps.
Diet and mental health
We’ve all been told that a healthy diet is important for a healthy constitution. What most of us don’t realise is how necessary it is for our mental health.
There’s a special link between the brain and the gut (also called second brain). The probiotics present in the gut stimulate the production of certain chemicals like dopamine and serotonin, which are beneficial for mental health.
A few things we need to include in our diet are:
Proteins – especially lean proteins are known to stimulate dopamine production, which helps in controlling the moods. They also are a good source of energy.
Fatty acids– like omega 3 help in cell regeneration, keeping the brain and mind healthy.
Complex carbs – They increase the secretion of serotonin, which is known to have a calming effect on the mind.
Foods to eat
A few foods that is good for mental health
Salmon
Fish is always considered as a healthy food, Salmon is one of the best choices. It is very very rich in omega 3 fatty acids and Vit D, which help reduce chances of depression and diminishes anxiety levels.
Chicken
Chicken, being a good source of lean protein, also has a high content of tryptophan, associated with the production of serotonin, which helps to manage mood swings, fight depression.
Whole grains
Containing complex carbohydrates, whole grains are a source of steady energy for the brain, and don’t cause a spike in the sugar levels. They also help the brain in absorbing tryptophan, which boosts brain function, and reduces chances and symptoms of anxiety and depression. It also aids in maintaining a steady sleep cycle.
Spinach
Spinach, as well as other green, leafy, vegetables, is a good source of folic acid, a micronutrient known to help fight depression. It also reduces insomnia, in turn preventing mental illnesses linked to sleeplessness.
Yoghurt
Yoghurt is known to improve the probiotics in the gut, which, as we know, is linked to healthy brain function, as well as reducing depression and anxiety.
Olive oil
Considered as one of the healthier oils, olive oil is rich in omega 3 and Vit E, which reduce symptoms of mental illnesses. It also contains polyphenols, which slow down the progress of Alzheimer’s disease.
Nuts
High in protein and omega 3 fatty acids, nuts help in fighting depression. They help oxygenate the blood and brain, enhancing brain function.
Almonds help in the production of phenylalanine, stimulating the production of dopamine, which controls mood swings.
Walnuts are known for their anti-oxidant action. They also help in the growth of new neurons, which are essential for sound mental health.
Tomatoes
Lycopene, a carotenoid responsible for the red color we see in tomatoes, is a phenomenal health booster, helps in arresting the progress of Alzheimer’s. It also helps boost memory.
Dark chocolate
Containing very high levels of flavonoids, it’s known as a mood enhancer. It also boosts memory. Being an excellent antioxidant, it helps fight major mental illnesses liker bipolar disorder and OCD.
Mental health awareness
Mental health has always been a controversial topic in society. Fear of being shamed or ostracized prevents people from talking about their problems, or seeking health.
Mental health awareness is an important programme, a move to educate people as to the importance of seeking the help they need, without hesitation.
How does it help?
- IT helps you to understand your symptoms. It gives a name to the problems you’re going through, and a positive way to go forward and tackle them.
- It encourages you to talk about your problems with others, a friend, a family member, even a mental health professional. Please understand, confiding in someone, opening up about your problems, is a big step towards recovery, and helps alleviate your symptoms.
- It imparts knowledge about mental illnesses and makes people surrounding you- family, friends, – empathise with you. It’s very important that people recognize mental illness for what it is, and stop treating it like a stigma.
Making ourselves aware of the various conditions, recognising that we, or someone around us, is suffering, and getting them the help they need is the need of the day.
