Understanding the Link Between
- Brad Arleth for Responder Health
- Jul 30
- 5 min read
UNDERSTANDING THE LINK BETWEEN PHYSICAL HEALTH & BEHAVIORAL HEALTH
DISCLAIMER: This information is provided for educational purposes, not medical advice.
I learned this the hard way. When I was in the middle of mental and physical health crisis I had quit working out, quit eating properly and drinking excessively most nights (and days when I wasn’t at work). Once I got help and got well, I started studying health intentionally to learn what keeps first responders functioning at optimal levels. The good news is that no matter where you find yourself at this moment, you can always make immediate changes to improve your physical and behavioral health. Behavioral health encompasses mental and emotional well-being, affecting our daily lives, relationships, and overall quality of life. Emerging evidence suggests that nutrition and physical health plays a crucial role in shaping our mental health. Research also shows that some mental health issues can be exacerbated by poor nutrition, poor gut microbiome and malabsorption of key nutrients.
This article is a preface to an upcoming three-part series on nutrition and health.Research consistently highlights the association between dietary patterns and mental health. Here are some key findings:
1. “Natural” Diet vs. Western Diet: (diet means how you eat)○ Following a diet of whole food such as meat, eggs, fish, produce and fruit is linked to better mental health outcomes.○ In contrast, the Western diet, rich in processed foods, refined sugars, and unhealthy fats, is associated with an increased risk of depression and anxiety [1].
Alcohol consumption affects both physical and mental health.
Here's how:
1. Brain Disruptions:
○ Alcohol interferes with communication pathways in the brain, affecting mood, behavior, and cognitive function.
○ Chronic alcohol use can lead to conditions like cardiomyopathy, arrhythmias, and high blood pressure [5].
2. Liver Health:
○ Heavy drinking damages the liver, leading to conditions like fatty liver, alcoholic hepatitis, fibrosis, and cirrhosis.
3. Cancer Risk:
○ Alcohol consumption is a known human carcinogen, increasing the risk of head and neck cancer, esophageal cancer, liver cancer, and breast cancer [5].
Vitamins D and B play essential roles in brain function and mood regulation. As you see from the references, not having enough of these key vitamins can result in mental health/behavioral health issues. Some specialists have suggested that what appear to be or might be diagnosed as mental health issues may have roots in physical health issues.
1. Vitamin D:
○ Emerging research suggests that vitamin D deficiency is associated with depression and other mood disorders.
○ Sun exposure and dietary sources (fatty fish, fortified foods) help maintain optimal vitamin D levels[^10^].
2. Vitamin B:
○ B vitamins (B6, B9, B12) are critical for neurotransmitter synthesis (dopamine, serotonin).
○ Supplementation may improve depression, anxiety, and stress [9].
○ Foods rich in B vitamins include leafy greens, legumes, whole grains, and lean meats.
Ultra-processed foods and artificial sweeteners have negative effects on mental health:
1. Ultra-Processed Foods:
○ These foods contain manufactured ingredients, high levels of salt, sugar, and unhealthy fats.
○ They lack nutritional benefits and contribute to weight gain and mood disturbances [14].
2. Artificial Sweeteners:
○ A study found that consuming nine daily servings of artificially sweetened, ultra-processed foods increases depression risk by up to 50% [15].
○ Aspartame, a common sweetener, has been linked to anxiety, irritability, and insomnia [15].
If you want to research these topics on your own, look at material by these experts:
1. Dr. Jack Kruse:
○ A neurosurgeon, Kruse emphasizes the brain-gut connection and advocates for the Epi-Paleo Rx diet.
○ His research explores light, magnetism, and electricity's impact on human health [18].
2. Dr. Andrew Huberman:
○ A neuroscientist, Huberman hosts "The Huberman Lab" podcast.
○ His work on visual systems, neural regeneration, and brain states informs practical tools for everyday life [18].
Other notable work in this field has been done by Chris Kresser, Daniel Amen, Dhru Purohit, Paul Saladino, Mark Hyman, Mark Sisson, Ben Lynch and Stephen Cabral. You can find them on social media and podcasts.
Here are simple steps to enhance your well-being:
1. Prioritize Whole Foods:
○ Choose fresh fruits, vegetables, meat, fish and fats. Eat food that looks like where it came from.
○ Minimize processed and packaged foods.
2. Get Sun Exposure:
○ Spend time outdoors to boost vitamin D levels naturally.
○ Aim for 15-30 minutes of sunlight daily without sunglasses, exposing as much skin as possible.
3. Limit Alcohol Intake:
○ Moderation is key. Limit alcohol consumption to protect both physical and mental health. Remember, alcohol is a poison in your body and your body will treat it accordingly. Any amount has a negative affect.
4. Read Labels:
○ Avoid foods with artificial sweeteners (aspartame, sucralose). Avoid foods with chemical names in the ingredient label.
○ Opt for natural sweeteners like honey or maple syrup.
In conclusion, our dietary choices significantly impact behavioral health. By making informed decisions, we can nourish our bodies and minds for a better outcome.
If you or a family member are struggling with mental health, please reach out for help. Responder Health (responderhealth.com) is an organization that offers resources specifically for first responders and their families. Responder Health provides confidential and full-service solutions that support first responders through stress and traumatic events, and provides them with the education, resources, and community they need to live healthy, happy lives. Our peer advocate hotline (206)459-3020 offers a confidential 24-hour crisis referral service for all public safety employees, all emergency services personnel, and their family members nationwide. Our peer advocates can assist you in locating a qualified provider that understands the issues first responders deal with and have been exposed to.
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