Mood swings? Depressed? Irritated and angry all the time? How to care for your mental health.

If you know 4 women, chances are one of them struggles with depression, anxiety or some other mental health issue. Mental disorders affect 1 in 4 women. Women (and men) in all walks of life can be affected and at any point in their lives. Furthermore, nearly 1 in 4 Hong Kong children and adolescents suffered from at least one mental disorder in 2023 and more than 8% of secondary school students had thoughts about suicide, according to a government-commissioned study by Chinese University of Hong Kong (CUHK).

The stresses of everyday life coupled with life’s uncertainties can result in feelings of hopelessness, depression and anxiety. Perhaps you are dealing with a profound loss, taking care of someone who is chronically ill, going through relationship problems/divorce, struggling with financial difficulties or have to deal with a demanding boss. Evidence suggests that women are more prone than men to experience anxiety, depression and somatic complaints, which are physical symptoms that cannot be explained medically. Depression and anxiety are among the most common mental health problems for women, while suicide is the leading cause of maternal death between 6 weeks and 12 months after giving birth. If you or someone you know is struggling with depression, anxiety and/or isolation, you are not alone. Read on and know that support is available.

Find a doctor who looks at the whole picture. In addition to your medical doctor or psychiatrist who can give you medication for immediate relief, seek help from a trained practitioner who looks at the whole picture. While it is vital to stabilize your mood and emotions, it is just as important to identify and address the underlying causes of your mental health struggles. In certain cases, underlying health conditions can cause mood disorders or low mood. Could it be hypothyroidism (or underfunctioning thyroid) causing your depressed mood, or hyperthyroidism (or overfunctioning thyroid) causing anxiety? Could it be a hormonal imbalance causing your mood swings, irritability or low mood? Often times, correcting the imbalance and addressing the underlying condition resolves or alleviates the symptoms. Find a doctor willing to investigate beyond the symptoms.

2. The gut-brain connection. In 2023, Harvard Health came out with an article on how the gastrointestinal (GI) system can send signals to the central nervous system that trigger mood changes. “A person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. That’s because the brain and the gastrointestinal (GI) system are intimately connected.” It should come as no surprise then, that “about 60% of anxiety and depression patients are described to have intestinal function disturbance, such as in irritable bowel syndrome (IBS).” Furthermore, researchers have concluded that gut microbiota is involved in regulating brain development, anxiety, depression, cognitive function, and other central nervous system (CNS) activities. If you have any digestion- or gut-related problems, remember to tell your doctor so s/he can do further investigation.

The gut microbiota is key to gut health and may play a role in regulating mental health as well. Some probiotics have been found to help boost mood as well as lower stress and anxiety. But before you go out and purchase a bottle of probiotics, note that different probiotic strains have different functions. Recent studies show that Lactobacillus and Bifidobacterium strains are the most prominent strains associated with enhanced neurotransmitters, whose mechanisms are similar to antidepressant drugs. Choosing nutraceuticals and supplements from reputable brands ensures quality and efficacy. It is best to find a trained practitioner with expertise in this area to guide you.

3. Talk to someone you trust. Talking to someone you trust- a family member, friend, colleague, etc.- helps you stay connected and helps you realize that you are not alone in your experiences. Seek help from a counsellor, therapist or psychologist if needed. Many people find that sharing their feelings and experiences with another person can help them feel better.

4. Stay active. Be active for at least 30 minutes daily, whether it’s running, brisk walking, yoga, dancing, cycling, playing a sport or even gardening. Regular exercise can have a strong positive impact on depression and anxiety. It also relieves stress, improves memory and helps you sleep better.

5. Say no to harmful substances such as alcohol, drugs or tobacco. Though these substances seemingly help you feel better in the short term, they can put you at a higher risk of disease and injury. In Dr. Yik‘s practice, she sees a number of women who rely on an alcoholic beverage (or two) to “destress” or wind down at the end of the day. She also sees a trend where younger women are being diagnosed with cancer. Is there a link? Alcohol is labelled as a carcinogen, meaning it causes cancer. According to the Centers for Disease Control and Prevention (CDC), alcohol use can result in cancer “of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.” Being a “psychotropic” drug, alcohol also has an impact on cognition, emotions, and perception. Excessive alcohol consumption can lead to hypertension and coronary heart disease. Alcohol also impairs the immune system, which could make one more vulnerable to harmful viruses and bacteria. With the rise of breweries and social media in the past few decades, many younger folks and millennials have turned drinking alcohol into a hobby or a way to cope with stress, unaware of its potentially health-damaging effects. Click here to read more about how alcohol can affect your health.

6. Check for nutrient deficiencies. Recent research shows that low vitamin D levels are associated with increased symptoms of depression and anxiety. For this reason, vitamin D screening should be performed in the prevention and treatment planning of these mood disorders. Vitamin B12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of these vitamins may be linked to depression. A physician who is trained to look comprehensively at your health can rule out possible nutrient deficiencies. Since a vitamin deficiency, or low levels of a vitamin in your blood, can be caused by diet or a malfunction in the way your body absorbs vitamins, your physician should investigate diet and gut function if there are nutrient deficiencies.

7. Get adequate sleep. People who are sleep-deprived tend to have negative moods such as anger, irritability and sadness. And sleeplessness can be a symptom of mood disorders like depression and anxiety. Click here for more information on how to improve your sleep if you are struggling.

8. Do something you enjoy. Find activities that you find meaningful and enjoyable, such as cooking or creating something for yourself or your loved ones, walking in the park, reading a book or playing with your pet. Establishing a regular routine with meaningful activities that make you feel happy will help you maintain good mental health.

9. Watch what you eat. Chemicals in processed foods such as artificial flavors, artificial colors and preservatives can cause mood changes in some people. A diet high in sugar can also affect your temperament. Studies show that eating a lot of high-GI foods puts you at a higher risk of depression than people who eat lower-GI foods. In one study, women who ate a higher amount of lower-GI foods, such as vegetables and non-juiced fruit, had a lower risk for depression. Eliminate simple sugars and processed foods from your diet. Instead, eat a healthful diet rich in complex carbohydrates, fruits, vegetables, lean protein, fatty fish, nuts and legumes.

Remember, mental health is just as important as physical health. Share this article if you felt it was helpful to you. You never know who might need to read this. Normalizing the conversation about mental health empowers people to talk and get the help they need. If you are suffering from a mood disorder, reach out to someone you trust and seek help from a trained practitioner. Click here to read more about Dr. Ardyce Yik ND, who uses a patient-centric approach to identify and address root causes of ill health.