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A Holistic Approach To Mental Health
May is Mental Health Awareness Month. We are very passionate about mental health and eliminating the stigma that surrounds it. At Jo Anne's Place, we take a holistic approach in understanding that mental health conditions are caused by a whole bunch of different factors from one's environment, to their circumstances, to their biology. In this blog post, we are going to discuss what it means to take a holistic approach to mental health, product recommendations based on over 47 years of experience, lifestyle changes to boost mental health, and more - so keep reading!
What does a holistic approach to mental health mean?
Taking a holistic approach means providing support that takes into account a person's entire physical, emotional, social, and spiritual wellbeing to help meet their mental health needs. We think this is really important because studies have shown us that mental health conditions arise not only from psychological factors, but from biological, social, emotional, and circumstantial ones. Therefore, approaching mental health holistically includes looking at your lifestyle, environment, psychological health, relationships, and more.
Let's take a look...
Diet & Nutrition
As the famous saying goes, you are what you eat! A poor diet can not only aggravate existing mental health conditions, but can actually lead to them. Eating nutritious foods that contain lots of vitamins, minerals, and antioxidants, nourishes your brain and protects it from oxidative stress. Oxidative stress is "waste" (known as free radicals) produced when the body uses oxygen, which can damage cells. Many studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms in those with depression.
Here are some best practices and tips for a mental health-friendly diet:
- Drink 7-10 glasses of filtered or spring water. Avoid chlorine.
- Eat a diet composed of 75-80% alkaline forming foods. View the chart here!
- Go organic. Pesticides do not contribute to health and have been found to contribute to ADHD.
- Focus on antioxidants. See Dr, Axe’s Top 10 Antioxidants!
- Eat fermented foods daily – improves digestion, PH balance, and mood. There is a proven link (known as the brain-gut connection) between gut health and mental health. Did you know that over 90% of the body's serotonin - the happy hormone - is synthesized in the gut?
- Eat lean meats, small body fish, and free run organic eggs in moderation. Amino acids from protein sources are important for the production of many neurotransmitters. Turkey is a good source of tryptophan which also supports serotonin synthesis.
- Have one or two cups of organic coffee daily to increase serotonin and dopamine levels.
- Extra folate – symptoms of deficiency are anxiety, depression, shortness of breath, poor concentration and memory. Folate is also needed to detoxify pesticides so there may be a connection between symptoms and pesticide toxicity.
- Cherry juice is a good source of melatonin. Melatonin affects the timing and quality of sleep. It is necessary for the production of serotonin. Cherry juice also has anti-inflammatory properties.
Lifestyle Changes
Your lifestyle has a lot do with your mental health. Things like exercise, living environment, and community can all have a significant impact. Here are some lifestyle changes to consider:
- Meditation, Yoga, Pilates, and Tai Chi have all been shown to reduce stress and relieve anxiety. Classes also provide an opportunity to connect with like-minded individuals.
- Movement in general is extremely positive for mental health, whether its walking, swimming, running, or gardening. Check out our post on VILPA for simple movement ideas!
- This one can be difficult, but try and expose yourself to situations that bring out your “best” and avoid those that bring out your “stressed”.
- Make your home and work environments as calming as possible by displaying photos that bring you comfort, diffusing relaxing essential oils, beeswax or soy candles, warm lighting, and anything else that makes you feel at peace.
- Practicing your hobbies, and trying new ones, has proven to be great for mental health and calming the mind. Even better, try hobby classes that introduce you to like-minded individuals! If you're a creative person, Artspace PTBO has great workshops.
- Get out in the community. Isolation is not good for mental health. This can be super difficult, especially if you struggle with something like social anxiety, but try and push yourself to be social at least a couple of times a month. Whether its heading to the farmers market to chat with vendors, visiting Jo Anne's to chat with our staff, or attending events like Peterborough's First Friday Art Crawls. You'll find that people are surprisingly kind, open, and warm.
- Reach out for help and know that although it may feel like it, you are not alone. There are tons of mental health resources available to you. Find many of them here.
- If you are a spiritual person, taking time to connect with your higher power can also help calm your mind and give you a sense of purpose.
- Take advantage of free resources like The Wellness on Purpose Program, which takes a holistic approach to health and teaches you the foundations of nutrition, sleep, and stress. It's our self-guided online program lead by Holistic Nutritionist Marissa Laughlin - start today!
Supplements, Herbs, Adaptogens, & Teas for Mental Wellness
With over 47 years of experience in the wellness industry, we have compiled quite the list of natural products that can improve mental health by boosting mood, promoting calm, easing anxiety, increasing stress resistance, and more.
Here are some of them:
- If you know Jo Anne's, you know that we love Bio-Strath - and so do our customers, it is one of our most consistently sold products! Studies in Europe have shown Bio-Strath reduces anxiety, improves stress tolerance, and promotes mental clarity in children and adults.
- Deficiency in vitamin C reduces the production of neurotransmitters associated with anxiety causing you to feel fatigued, depressed, and can cause cognitive impairment.
- Anxiety and depression are conditions associated with a Vitamin D deficiency. Vitamin D is active in serotonin synthesis and those taking SSRIs medications have found it makes them more effective.
- Omega 3 fatty acids – a deficiency in them is associated with depression.
- Calcium and magnesium have calming and alkalizing effects and promote better sleep, which can be difficult with many mental health conditions.
- Individuals who are under chronic stress often have high copper and low zinc levels, which can worsen feelings of anxiety and cause brain fog. Zinc is beneficial for anxiety, depression, and sleep disorders.
- Probiotic daily to promote immunity, correct PH, and keep the gut flora healthy. As we know, there is a strong connection between gut health and brain health.
- Functional mushrooms are popular for managing mental health conditions. Cordyceps are known to ease fatigue, stabilize heartbeat (which can be rapid with anxiety conditions), and have anti-oxidative stress effects. Lion's Mane can help enhance focus and memory, reduce inflammation and oxidative stress, and protect gut health. Reishi is known for reducing inflammation, promoting relaxation, and managing stress and anxiety!
- Adaptogenic herbs like Panax Ginseng, Rhodiola, and Holy Basil are used to combat fatigue, enhance mental performance, ease depression and anxiety, and improve stress response
- Ayurvedic traditional medicine has several suggestions for supporting mental health. Turmeric is used to regenerate and protect the nervous system, relieving anxiousness. Ashwaghanda is popular for reducing stress and promoting feelings of calm. Gotu Kala is used to combat mental fatigue and increase circulation to the brain.
- Herbal teas are a great option. Chamomile promotes sleep and reduces anxiety. Peppermint tea can help relieve tension headaches, improve energy, improve sleep, and improve concentration. Lavender tea can also promote sleep, easy anxiety symptoms, and boost mood. Lemon Balm tea is known for its calming effects.
Mental health is health. Take the time to support it the way you would any other health condition.
*These suggestions are not intended to replace appropriate professional advice. Please check labels for contraindications and check with your pharmacist if you are on prescription drugs. These suggestions are based on over 47 years of customer experience at Jo Anne's Place.
Celebrate the luck of the Irish with these festive, healthier St. Patrick's Day recipes! We've added some brand new recipes to the list for 2025 - Slainte!
Who run the world? Girls! March is Women's History Month, and March 8th is International Women’s Day. What better time than this to lift up the women around us! Because of the entrepreneurial courage of our founder Jo Anne & the continued efforts of our now owners & team (which is over 80% women), we have been serving Peterborough & The Kawarthas for almost 50 years! We are thankful not only for the amazing women in our team, but for the meaningful connections we have made with so many inspiring women in our community. It is important to us to continue fostering an environment where women feel safe, supported & inspired. We are excited to look to the future and continue to evolve to meet the needs of our community.
Valentine’s Day is the perfect time to indulge in something sweet, and this Avocado Chocolate Mousse is a rich, creamy, and guilt-free way to do it! Made with wholesome ingredients and naturally sweetened, this luscious dessert is vegan, gluten-free, and packed with healthy fats —so you can treat yourself (or someone special) without compromise. Whether you’re celebrating with a loved one or enjoying a little self-care, this silky-smooth mousse is sure to satisfy your chocolate cravings. Plus, it’s quick and easy to make , leaving you more time to savour the moment. Makes about 4 servings.
Why Buy Canadian? While tariff's have been paused for the time being, we still think it is a great time to highlight some of the amazing Canadian products in our store and talk about some of the benefits they have over American items.
Spicy Coconut Vegetable Stir F ry
Struggling to find unique Valentine's Day gifts?
Your body is home to trillions of microorganisms that play a vital role in your overall health. These tiny communities—your microbiome—exist in different areas, including your gut, mouth, lungs, skin, and, for women, the vaginal flora. When balanced, it supports digestion, immunity, and even mood regulation. But when disrupted by factors like poor diet, stress, or environmental factors, it can contribute to a range of health issues. In this blog post, we’ll explore how to nourish and support these essential microbiomes to help you feel your best from the inside out. And we'll discuss how they're all interconnected.
Keep scrolling for some fun, festive, and functional Valentine's Day drinks!
What is Chrononutrition? Chrononutrition is the science of how food, metabolism, meal timing, and your body clock interact. More research is currently needed, but for now, scientists are trying to understand how your body responds to food at different times of the day. They are interested in whether these factors influence metabolic health and the risk of developing obesity and type 2 diabetes. How it effects your body We usually eat our largest meal toward the end of the day. So, chrononutrition researchers are trying to understand whether it's better to eat earlier in the day or later at night. In one study , a group of scientists followed 420 people on a 20-week weight-loss plan. The researchers split the groups into those who ate their main meal earlier and those who ate it later. They found that participants who ate their main meal earlier in the day lost more weight than the late eaters, even though both groups consumed similar amounts of food. Blood Sugar Levels When your body breaks down a meal, sugars enter your blood as glucose. Your body responds to this rise in blood sugar by releasing insulin. Scientists have shown that our body’s ability to control blood sugar varies across the day. On average, blood glucose responses appear to be better in the morning than in the afternoon . Fat Like glucose levels, after eating, levels of fat in the blood rise. However, they rise and fall much slower than blood glucose, taking hours to return to normal. Evidence suggests that our blood fat levels also change throughout the day. For instance, a study on healthy men found that their blood fat levels were higher after lunch than after breakfast — even though the two meals were identical. Avoid Late-Night Meals Avoiding late-night meals is an important part of chrononutrition. The body has a hormonal response any time you eat anything. If you eat late at night, when you're not using much energy, you'll increase your hunger and appetite. What’s more, late-night eating is linked to impaired metabolic function. In the evening, blood glucose levels are high and since you're not moving around as much, it stays that way. By eating during the day time, you can lower nighttime blood sugar levels. How to Get Your Eating Schedule on Track It can be hard to avoid a late-night meal, but if you're snacking before bed or eating late, it will impact your health. Luckily, it's easy to get yourself back on track. First things first, you should be practicing a healthy sleep cycle and try to go to bed at the same time everyday, since your eating habits often revolve around that. Try to make a schedule for mealtimes and stick to it. Try to eat breakfast later in the morning and have dinner earlier, if possible. If you sleep from 11 p.m. to 7 a.m., have breakfast an hour after waking—sometime between 8 a.m. and 9 a.m.. If you have to eat later than usual, try to make it healthy. High carbohydrate and fatty foods are not ideal for late-night meals so try to go for protein if you can. Conclusion The time of day that you eat has an impact on your health, but as long as you maintain a strict meal schedule and avoid eating at night you should be fine. If you do need to eat later than usual, try to make sure it's a healthy snack. It doesn't take a lot of work, just perseverance to stick to your schedule. By maintaining a consistent meal routine and making healthier choices, you'll be setting yourself up for better health and well-being. Keep at it, and your body will thank you!
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