For many people, omega-3 fatty acids will be most useful as a supplemental treatment along with other regularly prescrib
Winter 2014
Exploring Mental Illness on the Big Screen Halle Berry Portrays DID with Compassion and Perseverance
Inside: The Journey of Recovery • Service Dogs and Vets • Parity Update
Different Strokes: Whole Health, CAM and Lifestyle When It Comes to Recovery, Many Approaches Can Help By Courtney Reyers, NAMI Director of Publishing
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iving with mental illness often necessitates a full mind-bodyspirit approach for many people. In addition to medications, there are multiple methods, supplements, approaches and lifestyle choices that can aid in recovery management for individuals living with mental health challenges. Complementary and alternative medicine (CAM) is a term used in the health care field for practices that are not part of standard care; in a nutshell, it means using practices that historically have not been part of U.S. medical treatment. According to the National Institutes of Health
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(NIH), “complementary” generally refers to using a non-mainstream approach together with conventional medicine. “Alternative” refers to using a non-mainstream approach in place of conventional medicine. It’s a good idea to make sure that a healthy diet, regular exercise program and good sleep patterns are part of your daily life—especially if you have mental health concerns. However, incorporating natural products, alternative approaches and mind/body practices can be beneficial to everyone—not just people living with mental illness. Below, you’ll find a brief overview of some of the most commonly used and beneficial CAM
elements, as well as elements of good overall health that have been shown to aid recovery. Be sure to consult with your health care provider before incorporating any additions into your regimen. Diet and Exercise Regular exercise (most experts recommend at least 30 minutes per day) helps maintain body weight, relieve stress and keep your heart healthy. The foods we eat—allergies or not—can certainly have an effect on our bodies, moods and other areas of wellbeing. For more tools, like food and exercise logs, visit www.nami.org/heartsandminds.
Omega-3 Omega-3 fatty acids are a group of related chemicals that have been identified in a number of different foods but are primarily found in fish. Two specific omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been identified as being useful in the treatment of both medical and mental illnesses. While the exact manner in which these chemicals are beneficial is not known, it is thought that they are helpful in decreasing systemic inflammation, a potentially harmful process that occurs throughout the brain and body. Scientific research has shown that inflammation can be a contributing factor to developing schizophrenia and other psychotic illnesses. It has also been found that people who have died by suicide have lower levels of Omega-3s present in their brains. For many people, omega-3 fatty acids will be most useful as a supplemental treatment along with other regularly prescribed psychiatric medications (e.g., antidepressants and antipsychotics). Omega-3s are not FDAapproved for the treatment of psychotic illnesses and could possibly carry other health risks if not monitored, so check with your health care provider before incorporating fish oil into your regimen. Acupuncture and Massage Acupuncture is a component of traditional Chinese medicine that involves penetrating the skin to stimulate particular areas of the body. The theory behind this method is that stimulating specific points in the body can correct imbalances in the flow of energy through channels known as meridians. This practice can aid people in a variety of health matters, from smoking cessation to headaches and even fertility. Research has shown that acupuncture can provide relief from symptoms of anxiety and depression. Massage helps millions of people relieve stress, relax and soothe tight muscles, but research studies have also shown that regular massage therapy can alleviate symptoms of anxiety, depression and posttraumatic stress disorder (PTSD). In a December 2012 study published in Military Medicine, researchers noted that “[v]eterans reported significant reductions in ratings of physical pain, physical
tension, irritability, anxiety/worry, and depression after massage, and longitudinal analysis suggested declining baseline levels of tension and irritability.” Meditation, Yoga and Tai Chi Meditation is a mindfulness practice that allows you to “let go” and be present in the moment. In the fast-paced world that we live in, we often do not take the time to clear our heads and be truly present in our surroundings. This can be especially true for those who live with mental illness, because they often experience high levels of anxiety or constantly racing thoughts. Yoga is a great way to unite your mind and body through different poses and controlled breathing. Practicing yoga for just five or 10 minutes a day can help you relax and feel more at peace with yourself. Make sure to start slow and be in control of your body to avoid injury. Yoga is not about being perfect, but respecting what your body tells you. You can also try tai chi—a relaxing Chinese martial art. According to research findings in BMC Complementary and Alternative Medicine, “Twenty-one of 33 … trials reported that … regular tai chi significantly increased psychological well-being, including reduction of stress, anxiety and depression, and enhanced mood in community-dwelling healthy participants and in patients with chronic conditions. Seven observational studies … reinforced the beneficial association between tai chi practice and psychological health.” There are many great yoga, guided imagery, meditation and tai chi videos available online. YouTube is a great video resource where you can get started exploring these practices for free. In a recent review of studies conducted on mindfulness meditation in JAMA Internal Medicine, researchers looked back at more than 18,000 studies. Ultimately, they selected 47 previous studies—all randomized trials—that involved 3,515 people. They discovered that mindfulness meditation was effective in reducing anxiety, pain and depression—and that there was no evidence that meditation was harmful. The study found that improvement in individuals experiencing mild symptoms of depression using mindfulness meditation was similar to
what one might see in individuals using antidepressants. L-Methylfolate Levomefolic acid (l-methylfolate) is an active form of folic acid found in a variety of foods and in nutritional supplements, and it is considered to be a “medical food.” While researchers have seen low levels of folate in individuals with major depression for the last 50 years, recent studies (many done in 2011 and 2012) have shown promising results from the use of l-methylfolate, particularly for individuals with treatment-resistant depression. L-methylfolate helps the body make certain brain chemicals, specifically serotonin, dopamine and norepinephrine, the chemicals that selective serotonin reuptake inhibitors (SSRIs, types of antidepressants) need to utilize in order to be effective in treating depression. If folate levels are low, antidepressants may not be able to work as well. Combining l-methylfolate with an SSRI looks promising, but talk to your health care provider before incorporating this supplement. Sleep More than 70 types of sleep disorders exist, and according to a 2009 Harvard Mental Health Letter, chronic sleep problems affect 50 to 80 percent of people in a typical psychiatric practice compared with 10 to 18 percent of adults in the general U.S. population. Sleep disorders are very common in individuals who live with anxiety, depression, bipolar disorder and ADHD. If you are having trouble sleeping, it’s a good idea to avoid caffeine (especially later in the day), maintain a regular exercise routine and try to stick to a regular sleep schedule. All of these approaches to lifestyle management can help you become more in touch with your mind, body, spirit and overall health, and can provide you with an increased sense of control over your recovery process. Each person’s recovery journey and experience with mental illness is different. Accordingly, these suggestions might only work for some. Read more at nami.org and consult with your health care practitioner to explore adding CAM and other lifestyle changes to your daily routine.
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