The tools we looked at in part one focused more on supporting your physical health. Let's now look at tools for supporting your emotional health.
Acknowledging your stress and trauma
Stress can be a big contributor to depression, and stress can be caused by many things.
holistic Tools for depression support & recovery (PART 1): Nutrition basics, reducing depletors & supporting sleep
In many countries around the world, 20–25% of people will experience a mental health problem. This is one in every four to five people. Depression is one of the most commonly experienced mental health problems. While the causes of depression can be different for different people, there are often common contributors such as excessive stress or ongoing stress, trauma (past or recent) and emotional pain.
I’m going to share some tools for managing and recovering from depression that you can start to action in your life. This article will be in two parts. First, we'll focus on some basics of supporting your physical health - nutrition, reducing caffeine and alcohol, and supporting sleep. Part two will then look at ways to support your emotional health.
Are you a chocoholic? I am.....I loooooove salted dark chocolate, gluten free brownies and buttery chocolate chip cookies. I recently decided it's time I began eating less refined sugar, for the good of my gut microbiome. This is because sugar feeds and multiplies harmful microbes in the gut, and a gut full of friendly bacteria is what we want because it's vital to our immune, mental and digestive health.
I know I'll still crave a chocolatey treat though. These truffles are chocolatey but not too sweet, with hints of berry and cinnamon. The cacao nibs add crunch and coconut oil offers satiating, cell-nourishing fat. These truffles will keep in your handbag or desk drawer for two or three days and in the fridge for a week.
Makes about 10 truffles, prep time 10 mins
GF, DF, refined sugar free
3/4 cup of ground almond meal/almond flour
1/3 cup of cacao nibs
1 small handful of dried cranberries
3 tablespoons of melted coconut oil
2 tablespoons of cocoa
2 tablespoons of blackstrap molasses
Teaspoon of cinnamon
Desiccated coconut for rolling (can also be used to dry out the mixture if it's too wet)
-Add all ingredients to a large bowl and mix until sufficiently combined.
-Grab a clean dinner plate and sprinkle this with the desiccated coconut. Shape the mixture into truffles using your hands, then roll each truffle in the coconut.
-Once all the mix has been used, cover the truffles and place them in the fridge to firm up.
Are you affected by stress, OCD, anxiety, or depression? Looking for support?
I invite you to discover my 30-page recipe e-book, Nourish Your Nerves, which offers delicious, simple-to-prepare recipes from breakfast to dessert.
All the recipes in Nourish Your Nerves are packed with B6, B12, zinc, iron, protein, fibre and healthy omega 3 and saturated fats - to feed and nourish your nervous system and support your mental health and energy levels throughout the day.
Welcome to the seventh article in The OCD series. I’m Francesca, a Nutritionist who has lived with OCD since I was 10. At age 15 and then again at age 29, I hit rock bottom with OCD – it was so distressing and debilitating that it almost killed me. Now, after investing time, money and effort in creating a mental health tool box and fighting for my health and happiness, I have been living largely free of OCD for seven years. And I’m sharing everything I’ve learned to support people with OCD who want to get their lives back.
The first article in The OCD series looked at a key nutritional tool that supports the nervous system and mental health. More recently, we've looked at the role of trauma in OCD and anxiety, and what my experience of OCD relapse was like.
This article returns the focus to nutrition and biochemistry, and discusses treatable genetic conditions that can play a role in OCD and other mental health conditions, such as generalized anxiety, ADHD, childhood behavioural problems, tics, Bipolar Disorder, all types of depression and schizophrenia.