20 Little Changes You Can Make Throughout The Day To Boost Your Mental Health

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Originally published in mindbodygreen

In honor of Mental Health Awareness Month, I’d love to shed some light on the fact that you are in control of your mental well-being. We’ve been taught that mental health conditions are a genetic chemical imbalance and therefore destiny, but it’s simply not so. Often, it’s all those little decisions we make throughout the day that have the biggest cumulative impact. As a holistic psychiatrist, I can confidently say that the ways you eat, move, and think are far bigger determinants of your mental health than your genes.

Here are 20 steps you can take to empower yourself and elevate your mental wellness. 

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Sleep Like A Caveman

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Sleep issues are epidemic. When you pay attention to the ways we slept for millennia, you can figure out how to correct the modern causes of insomnia.

How Do You Actually Make Cooking Realistic?

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Eating real food is the key to wellbeing, and cooking is the key to eating real food. But cooking can be a relentless, time-consuming, exhausting pursuit. Here are some hacks to make it at least a bit easier.

One Step For Self Love

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Self love requires that you behave in a way that earns your own respect. Remember that you’re always witnessing yourself.

6 Ways To Optimize The Time You Have With Your Kids & Create Lasting Memories

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Originally published in mindbodygreen

Ten minutes ago I was sitting here writing this when my 3-year-old daughter climbed onto my lap. My goal was to have this article done yesterday, so my initial reaction was that she was getting in my way. And then the irony dawned on me—this is l-i-t-e-r-a-l-l-y an article about spending quality time with your kids—and I closed the laptop and devoted my full attention to snuggling her.

Even though work and our other adult responsibilities feel weighty, overwhelming, and important, once you have children, there are even more significant deadlines and milestones in your life…

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Vitamins and Supplements That May Calm Anxiety

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By Liesa Goins; Originally published in Reader’s Digest

Anxiety disorders are the most common mental illnesses in the United States, according to the Anxiety and Depression Association of America. Yet only 36.9 percent of those suffering receive treatment. That leaves millions of people in need of relief from treatable symptoms. Studies have shown that a lack of some nutrients may contribute to the development of mental disorders and supplementing essential vitamins and minerals can help ease the symptoms of conditions like anxiety. “I always think of supplements as a potential therapeutic intervention,” says Ellen Vora, MD, a holistic psychiatrist. “They can help jump-start the treatment process and play a part along with nutrition, lifestyle, and conventional medication.” Before taking a new supplement, it’s important to speak with your doctor to discuss any possible drug interactions and see if you need a blood test to diagnose deficiencies. But these key nutrients have been shown to quell the symptoms of anxiety. If vitamins and supplements aren’t enough, here are some other ways to cope with anxiety.

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The Stress-Busting Tonic This Expert Drinks Nightly For Better Sleep

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Originally published in mindbodygreen

As a holistic psychiatrist practicing in NYC, I’ve seen firsthand with my patients that what we eat has a huge impact on our stress levelsand sleep quality. The fact is, the typical American diet—which seems to be built on a foundation of sugar, refined carbohydrates, and rosé—isn’t doing us any favors. These are all foods that are rapidly broken down, causing our blood sugar to spike. This spike then triggers our body to release insulin, which shuttles sugar into our cells, thereby causing our blood sugar to crash—and the vicious roller coaster continues.

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