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Key points
- Addressing societal impacts such as technology and lifestyle with holistic health strategies is crucial.
- Biohacking involves making small, incremental changes to diet, lifestyle, and environment.
- Integrate physical activity, community involvement, and natural interventions for optimal mental health.
This post is part 6 of a series in which I gather insights from experts in leadership, diversity, and wellness.
.jpg?itok=nCE7XhTx "Source: Gary Brecka, used with permission")
Mental health challenges are on the rise, influenced by our modern lifestyles, technology, and environmental changes. To gain a deeper understanding, I recently interviewed Gary Brecka, a prominent figure in the biohacking and health optimization space. He offers unique insights into improving mental health through simple yet effective lifestyle changes.
The Modern Mental Health Crisis
According to experts, one of the challenges contributing to the modern mental health crisis is the societal "addiction" to instant gratification and technology. This accelerates exposure to adult concepts among young people, complicating their identity formation. Research indicates that excessive social media use driven by platforms like Instagram and TikTok contributes to heightened levels of anxiety and depression, particularly among younger demographics (Khalaf, et al., 2023). Brecka emphasizes that these trends reflect a broader societal shift toward instant gratification, undermining mental well-being by promoting superficial understandings of relationships and self-worth.
Therefore, he provides key mechanisms to cope with contemporary mental health challenges, including prioritizing physical well-being, fostering community connections, exploring biohacking techniques, maintaining a balanced diet, and ensuring adequate sleep. By incorporating these practices into daily life, individuals can significantly enhance their well-being and cultivate a balanced, fulfilling lifestyle.
The Role of Movement and Physical Health
One of the most overlooked aspects of modern medicine, according to Brecka, is the importance of movement. Research consistently shows that regular physical activity can significantly elevate mood, reduce anxiety, and improve overall mental health. Experts indicate that exercise stimulates the production of endorphins, neurotransmitters that promote feelings of happiness and well-being, while also reducing levels of cortisol, the stress hormone (Basso & Suzuki, 2017). Brecka emphasizes, "Movement is one of the most overlooked aspects in modern medicine." Research supports this, showing that even moderate exercise like brisk walking or cycling can significantly enhance cognitive function and alleviate symptoms of depression.
The Power of Community and Purpose
Finding purpose and community is also important for boosting mental health. Research shows that a strong sense of community and purpose significantly enhances well-being. Conversely, social isolation can contribute to mental health decline, highlighting the importance of connections and meaningful activities (Michalski, 2020). Brecka highlights that engaging in activities like volunteering or pursuing hobbies can profoundly impact mental well-being. He emphasizes the transformative effects of finding purpose in daily life, which helps individuals maintain mental resilience and overall wellness.
Natural Interventions and Biohacking
Exploring natural interventions and biohacking techniques is also important to explore. Biohacking involves making small, incremental changes to diet, lifestyle, and environment to improve overall well-being. Brecka advocates these methods, emphasizing the importance of sunlight, grounding (walking barefoot on natural surfaces), and breathwork. "Expose your skin to sunlight. Do some breathwork. Get air into your lungs," he advises. These simple practices can significantly impact mood and mental clarity. Experts also recommend alternating between hot and cold water in the shower as a method to stimulate the body and mind. Such practices are known to improve circulation, boost the immune system, and enhance mental resilience.
The Gut-Brain Connection
Emerging research highlights the critical link between gut health and mental health. Literature notes that 90 percent of serotonin, a key mood-regulating neurotransmitter, is produced in the gut. Imbalances in gut bacteria, due to poor diet or stress, can contribute to anxiety and depression. A healthy gut microbiome, supported by a balanced diet and probiotics, significantly impacts mental well-being. Incorporating fiber-rich foods like fruits, vegetables, and whole grains, as well as fermented products like yogurt, kefir, and sauerkraut, while reducing processed sugars, can help maintain a healthy gut, thereby supporting overall wellness.
Technology and Mental Health
While technology has brought many advancements, it also contributes to mental health challenges. Brecka discusses how the constant "dopamine hits" from notifications and social media can lead to addictive behaviors. "People are addicted to dopamine-seeking behavior," he notes. To combat this, he suggests engaging in outdoor activities, grounding, and limiting screen time to reduce dependency on technology for dopamine.
Sleep and Mental Health
Quality sleep is essential, ultimately influencing cognitive function and emotional regulation. Research consistently links inadequate sleep to higher risks of mood disorders and worsening existing mental health conditions. Establishing good sleep hygiene practices, such as maintaining a regular sleep schedule and a conducive sleep environment, is crucial. Fun fact: About 35 percent of adults in the United States sleep less than the recommended seven hours per night (CDC, 2020), associated with increased risks of obesity, diabetes, cardiovascular diseases, and mental health issues. Experts advise us to wake up every morning as close as we can to the sunrise, to get outside, and to expose our skin to sunlight. This practice can enhance circadian rhythms, improve sleep quality, and boost overall mental well-being.
Bottom Line
Adopting a holistic approach to mental health that incorporates physical activity, community engagement, natural interventions, and regular health practices, as advocated by experts like Brecka, can profoundly enhance well-being and promote a balanced, fulfilling life. These strategies, supported by research, provide actionable steps to navigate contemporary challenges and foster enduring mental resilience.
© 2024 Ryan C. Warner, Ph.D.
References
Basso, J. C., & Suzuki, W. A. (2017). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: a review. Brain Plasticity, 2(2), 127–152.
Khalaf, A. M., Alubied, A. A., Khalaf, A. M., Rifaey, A. A., Alubied, A., Khalaf, A. M., & Rifaey, A. (2023). The impact of social media on the mental health of adolescents and young adults: a systematic review. Cureus, 15(8).
Michalski, C. A., Diemert, L. M., Helliwell, J. F., Goel, V., & Rosella, L. C. (2020). Relationship between sense of community belonging and self-rated health across life stages. SSM-Population Health, 12, 100676.
