A Holistic Guide to Mental Health: Root Causes, Lifestyle Strategies, and When Medication Helps
Mental Wellness · Holistic Health
A Holistic Guide to Mental Health: Root Causes, Lifestyle Strategies, and When Medication Helps
Mental health is a topic that is rarely discussed. It is often misunderstood, as if there is something inherently "wrong" with the person. In reality, powerful chemical messengers play an integral role in why someone may experience mental health challenges—from depression and anxiety to bipolar disorder, schizophrenia, and other conditions.
The delicate balance of biology, psychology, and environment requires a holistic approach. Effective intervention often includes lifestyle-based strategies and, in some cases, medication. Each person is unique. For many people, achieving optimal mental health requires a combination of approaches, including proper nutrition, stress reduction, supplementation, and, when appropriate, medication. (1,2,3)
"Mental Health" and "Mood"
Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, and act. Mood disorders can range from mild, temporary symptoms to severe, disabling conditions. (4)
- Anxiety disorders are the most common type of mental health disorder, affecting approximately 40 million people in the United States alone.
- Depressive disorders are the second most common category, including postpartum depression, seasonal affective disorder, major depressive disorder, and certain forms of bipolar disorder.
- Mood disorders, such as major depression and bipolar disorder, often require medical intervention from either a mental health professional or a primary care provider.
Common Triggers of Mood Disorders
Depression and anxiety involve changes in serotonin, dopamine, GABA, and other neurotransmitters that regulate mood. The hypothalamic-pituitary-adrenal (HPA) axis controls the body's response to stress by releasing cortisol. Under chronic stress, this system can become dysregulated, leading to persistently elevated cortisol levels, which over time may contribute to autoimmune diseases, metabolic disorders, cardiovascular disease, and mental health disorders including PTSD, mood disorders, and anxiety disorders. Even without chronic stress, certain medications that increase cortisol levels can impair HPA axis function. (1,2,3,4,5)
Other Potential Causes
- Emotional or physical trauma.
- Poor sleep quality or circadian rhythm disruption.
- Poor social relationships, abuse, social isolation, a lack of purpose, or disrupted daily routines. (3,6,7,13)
- Hormonal imbalances involving the thyroid or sex hormones. (2,3,5,6)
- The gut-brain axis: when the intestines become inflamed or the gut microbiome is disrupted, neurotransmitter production may also be affected. (3,5,8,10)
- Diets high in refined sugar, processed foods, and saturated fats are associated with a greater risk of depression because of their inflammatory effects. (3,5,8,10)
- Heavy alcohol consumption and smoking are consistently associated with poorer mental health outcomes. (3,7,8,14)
Lifestyle and Non-Medication Strategies
Lifestyle and non-drug strategies can be used to both prevent and treat mental health conditions. Depending on the severity, they may serve as first-line therapies or complement other treatments. (3,7,8,14)
Nutrition & the Food-Mood Connection
Diets rich in vegetables, fruits, legumes, nuts, whole grains, olive oil, and cold-water fish support better mental health through anti-inflammatory and nutritional benefits. Fiber, polyphenols, and omega-3s support a diverse gut microbiome, which appears to influence mood. (3,6,10)
Physical Activity
Moderate-intensity aerobic exercise, such as brisk walking, for approximately 150 minutes per week is associated with a lower risk of depression—through better blood sugar regulation, increased endorphins, improved sleep, and reduced inflammation. (3,7,8)
Sleep Optimization
Poor sleep is both a cause and a consequence of mental health problems. Maintain a consistent sleep-wake schedule, get early-morning sunlight, and put away screens an hour before bed to protect melatonin production. (3,7,8)
Stress Reduction & Mind-Body Practices
Mindfulness-based programs can reduce stress, anxiety, and depressive symptoms. Deep breathing, progressive muscle relaxation, and guided meditation can help lower cortisol levels. (6,8,11,13,14)
Psychotherapy & Social Connection
Cognitive behavioral therapy (CBT) is often considered a first-line treatment for depression and many anxiety disorders. Strong social connections, volunteering, and shared-interest communities all build mental health resilience. (8,11,12,14)
Supplements & Integrative Tools
Omega-3 fatty acids, probiotics ("psychobiotics"), and herbal supplements like St. John's wort, SAM-e, L-theanine, and ashwagandha may help with mild symptoms—but can interact with prescription medications, so talk to your provider first. (3,6,7,8,9,11,12,13,14,15)
When Medication May Be Appropriate
Medication can be lifesaving, especially when symptoms are severe, significantly impair daily functioning, or involve suicidal thoughts. (15,16,17) However, medication primarily provides symptom relief—by itself, it does not address underlying lifestyle factors such as chronic stress, social isolation, nutritional deficiencies, or physical and chemical imbalances that may contribute to symptoms. When medication is used as part of a comprehensive treatment plan that includes psychotherapy, healthy lifestyle changes, and strong social support, outcomes are generally more favorable. (1,2,3,14)
Integrating Lifestyle and Medication
Lifestyle factors—including good nutrition, quality sleep, meaningful social connection, regular physical activity, mind-body practices, and avoiding the use of drugs or alcohol to mask emotions—form the foundation for preventing or reducing depression and anxiety. Supplements or medications may provide an additional layer of symptom relief when appropriate. While they do not "cure" mental health conditions, they can help relieve symptoms while allowing you to identify and address underlying triggers that may otherwise be overshadowed by overwhelming emotions.
If You Need Support
If you or someone you know is struggling or in crisis, confidential, free support is available 24 hours a day, 365 days a year. Call or text 988, or visit 988lifeline.org.
A Holistic Approach
Good mental health depends on many interconnected factors. Lifestyle interventions such as building strong social connections, eating a nutritious diet, engaging in regular physical activity, reducing stress, and ensuring that hormones—including thyroid and sex hormones—are properly balanced can help alleviate many symptoms. Counseling can also help you identify emotional triggers and develop healthy strategies for working through life's challenges. In some cases, supplements or medications may be necessary. Don't be afraid to reach out for help when you need it.
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References
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- National Alliance on Mental Illness. (2026, January 6). Treatments and approaches. https://www.nami.org/treatments-and-approaches/
- Substance Abuse and Mental Health Services Administration. (2025, January 7). Evidence-Based Practices Resource Center.
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- American Psychiatric Association. (2024, February 29). Lifestyle to support mental health. https://www.psychiatry.org/patients-families/lifestyle-to-support-mental-health
- Behavioral Health Network, Inc. (2023, May 1). Evidence-based practice in mental health. https://www.bhninc.org/evp
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- Flinders University. (2023, January 29). The role of lifestyle factors in mental health. https://blogs.flinders.edu.au/student-health-and-well-being/2023/01/30/the-role-of-lifestyle-factors-in-mental-health/
- MindBodyO. (2024, March 13). How lifestyle and mental health impact well-being. https://mindbodyo.com/lifestyle-and-mental-health/
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- Prime Behavioral Health. (2023, August 15). The 10 non-pharmacological treatments for depression. https://primebehavioralhealth.com/blog/non-pharmacological-treatment-for-depression/
- U.S. National Library of Medicine. (2023). Did you know? Supplements and medications can interact in unexpected ways. MedlinePlus Magazine. https://magazine.medlineplus.gov/article/did-you-know-supplements-and-medications-can-interact-in-unexpected-ways
- Boyce, P., & Ma, C. (2021). Choosing an antidepressant. Australian Prescriber, 44(1), 12-15. https://doi.org/10.18773/austprescr.2020.064
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