MO WELLNESS HUB:

HOW TO OPTIMISE YOUR MENTAL WELLNESS AND FUNCTION

WITH A NATUROPATH

August 28th, 2025

In this day and age there are many contributing factors that impact the integrity of our mental function and wellness. With a fast paced lifestyle, a few of those factors include; advancing technology and hence increased screen time, sleep deprivation, chronic inflammatory processes, poor diet, exposure to toxins including vaping and rise in mental health conditions like anxiety and depression. Another factor to consider is metabolic syndrome as a risk factor for neurodegenerative conditions, therefore minimising risk of Type 2 diabetes, cardiovascular issues, obesity and stroke is necessary.

Being aware of the factors and considering small steps of action is a good start to optimising mental wellness and function. As a naturopath, the preventative health approach is encouraged to support cognitive function and reduce risks of neurodegeneration and cognitive decline. Epidemiological evidence suggests diet is always a big consideration and in particular the MIND diet (Mediterranean - DASH intervention for Neurodegenerative Delay).

DIET (MIND GUIDELINES)

  • Berries - 2 serves/week

  • Leafy Greens - 6 serves/week

  • Other veg - 1 serve/day

  • Nuts - 5 serves/week

  • Olive Oil

  • Wholegrains - 3 serves/day

  • Fish - 1 serve/week

  • Legumes / Lentils / Beans - 4 serves/week

  • Poultry - 2 serves / week

    + Optional for antioxidant activity:

  • Wine - 1 glass/day

OXIDATIVE STRESS

Since the brain is an organ with a high metabolism rate, oxidative stress is a common factor in its neural tissue. Antioxidants such as vitamin E, vitamin C and vitamin A, as well as trace minerals - manganese, copper, selenium and zinc are required to regulate stress. You get these essential trace minerals via:

SLEEP

Prioritising sleep quantity and quality is essential for brain health as it is a period of repair and restoration where waste products are cleared and new neurons are formed.

INFLAMMATION & METABOLIC SYNDROME

Inflammatory markers are found to be involved in metabolic conditions which may influence neuroinflammation and hence neurodegeneration. Additionally there may be a link between elevated cholesterol, obesity and increased risk of Alzheimer's disease. Several nutrients exert anti inflammatory action on the body and brain such as:

Polyphenols

Found in Blueberries, Grapes, Tomatoes, Tea, Spices, Herbs and Olive Oil

Unsaturated fatty acids

Polyunsaturated Fatty Acids (PUFA)

Fatty Fish - Wild Salmon, Sardines, Mackerel

Monounsaturated Fatty Acids (MUFA)

Extra Virgin Olive Oil (EVOO)

HERBS

An array of herbal medicines have many nootropic actions to support mental and brain health, which can be prescribed by our in store naturopaths. Herbs are amazing!

Withania - helps body to adapt to all sorts of stress, tonifies the nervous system, anti-inflammatory, cognition, neuroprotective

Saffron - supports neurotransmitter levels

Oats Green - supports low mood, fatigue and exhaustion

Ginkgo biloba - reduce inflammation and improve oxygenation & circulation in the brain

Gotu Kola - anti-inflammatory, adaptogen and cognition enhancing

Rosemary - Supports memory, helps with concentration and has antioxidant properties.

Lastly don’t forget some of our wonderful products for mental wellness - MCT oil, Lions mane and probiotics for gut-brain axis.

Article by Clayfield Naturopath Vanessa Meneguzzi

Vanessa Meneguzzi is a dedicated naturopath specialising in holistic wellness, purpose, connection, and spirit. She empowers individuals to achieve optimal health by addressing acute and complex conditions. Her mission is to enhance health awareness, with a focus on future generations.

Vanessa integrates holistic lifestyle wisdom, mindset awareness, and naturopathic practices, supporting clients in balancing mind, body, and spirit. By combining herbal medicine, food as medicine, nutraceuticals, mindfulness, and lifestyle practices, Vanessa helps clients take charge of their health and embrace a balanced, healthy lifestyle.