It’s no surprise that we are in the midst of a global mental health crisis.
In the United States alone…
- Approximately 1 in 5 adults (57.8 million people) experienced mental illness in 2021.
- About 8.4% of adults have at least one major depressive episode in a given year.
- Roughly 19.1% of adults experience an anxiety disorder each year.
- Around 2.8% of adults have bipolar disorder, a mental illness that causes extreme mood swings or shifts in energy, activity level, and concentration.
In 2021, only about 47% of adults with mental illness received treatment.
The average delay between the onset of mental illness symptoms and treatment is 11 years.
The statistics are just as staggering, if not more, for our youth.
- Nearly 4 in 10 youth reported feeling persistently sad or hopeless in 2021, and nearly one-third (29%) experienced poor mental health.
Many factors contribute to these conditions, from genetic and biological factors to the environment and life events.
As you might imagine, some factors can be more easily addressed than others.
There is a saying in the fields of medicine and psychology that applies to holistic nutrition.
“Genetics loads the gun. The environment pulls the trigger.”
This metaphor simplifies the complex interaction among biological processes, yet it is useful for conceptualizing the dual role of nature (genetics) and nurture (environment) in health.
The good news is that just because you have a predisposition or vulnerability to a particular condition does not mean the condition will manifest.
You DO have a say in the matter!
Take, for example, your ability to regulate blood sugar, which helps maintain consistent energy and mood throughout the day. Or emphasizing foods that reduce inflammation, which is associated with depression and anxiety. And still, ensuring that your microbiome (your gut) has a healthy collection of microorganisms to properly digest food, regulate your immune system, and influence brain function.
I know it can all sound overwhelming and may lead to asking, “Where do I start?”
A simple first step is to include a healthy amount of vegetables in your daily diet, along with adequate fat and protein. I prefer to consume vegetables at EVERY meal: breakfast, lunch, and dinner.
While some sources emphasize a minimum of 2-4 servings of vegetables per day, the Eating for Health® model encourages 2-3 servings of leafy vegetables (lettuce, spinach, kale) + 2-3 servings of crunchy vegetables (broccoli, celery, carrots, green beans) per day.
1 serving of leafy vegetables = 1 cup
1 serving of crunch vegetables = 1/2 cup
That means up to 2 servings of vegetables at each of your three meals.
Sounds doable, right?
Because your health and the health of our nation matter, I encourage you to commit to increasing your vegetable intake. This will help regulate blood sugar, reduce inflammation, and give your gut the fiber it needs to promote better mental health.
You are so worth it!
Disclaimer:
The information provided here is for general educational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. If you or someone you know is experiencing persistent symptoms of depression, including sadness, hopelessness, fatigue, changes in appetite or sleep, difficulty concentrating, or thoughts of self-harm, it is important to consult a qualified healthcare professional. Taking steps to seek help is an act of strength. Professional care can be a critical part of recovery and well-being.
Resources:
https://www.nami.org/about-mental-illness/mental-health-by-the-numbers/
https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
https://adaa.org/
https://www.cdc.gov/
