Complementary/ Alternative Mental Health Approaches

Mediterranean Diet

Studies have shown a reduction in depression symptoms in those who have followed a Mediterranean diet. A study of 3,502 older adults in a biracial community showed decreased risk of developing depression over an average of 7.2 years in the group of participants who stuck to the Mediterranean diet (Skarupski et al.).

Another study of over 10,000 Spanish young adults showed reduced use of antidepressant medication and diagnosis of clinical depression for those who adhered to the Mediterranean diet (Sánchez-villegas et al). The Mediterranean diet also carries numerous health benefits not only weight loss but also improved cardiovascular health with reduction in blood pressure, total cholesterol, triglycerides, and abdominal circumference (Ventriglio et al.)

The Mediterranean Diet is high on non-starchy vegetables, whole grains (unrefined), fish, poultry (chicken, turkey); Moderate intake of Legumes, Dairy, Eggs, Extra Virgin Olive Oil, Nuts, seeds and low to none of red meat (lean cuts if you do partake such as sirloin or flank steaks) and Red Wine (Pinot Noir contains the most of the antioxidant Resveratrol). Finally, you should generally avoid processed meats and sugars.

*You should always consult with your practitioner or dietitian about what diet might be best for you.

*To find local food pantries with free fresh produce call 211 or text your zipcode to 898211.

Exercise

Research from The National Institute of Health has shown that working out with moderate intensity for 30 minutes 3x a week can have mental health benefits.

“Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.2 Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.3 Exercise is especially important in patients with schizophrenia since these patients are already vulnerable to obesity and also because of the additional risk of weight gain associated with antipsychotic treatment, especially with the atypical antipsychotics.”

Animal Effect and Equine-Assistive Activities

Some research has suggested that merely being around animals, may help to increase mental health. According to the Human Animal Bond Research Institute (HABRI), pets and therapy animals can help alleviate stress, anxiety, depression, and feelings of loneliness and social isolation. Interactions with animals can help people manage their long-term mental health conditions.

The Rosi C Ranch in Mansfield, OH, is dedicated to success, care, and healing while empowering the connection between people and horses. Their mission is to watch brokenness turn into hope, inspiration, and confidence. They provide 60-90 minute sessions for coaching of issues related to anxiety, depression, lack of confidence, trauma, PTDS and other areas related to trauma and/or abuse. Equine-Assistive Activities (EAA) during the session will aid in self-identification of emotional response, thought life, and goal management. This is not psychcotherapy. Call to learn more about Rosi C Ranch’s programs such as their season barn pass, stable time, and summer camp. Their phone number is 419-543-0145 and are located at1325 Fleming Falls Road Mansfield, OH 44903.