Learn how gut health, dopamine regulation, and essential micronutrients support mental resilience during Suicide Awareness Month.
September is Suicide Awareness Month
Many of us have been affected in one way or another by someone in our circle or family taking the ultimate decision to end their life. This tragic occurrence happens to a wide range of individuals struggling with their mental health, from teenagers to older adults, for many different reasons.
As in anything else, there are things we can control and things we cannot. Some factors are out of our hands, such as genetic predispositions or growing up in an abusive or troubled childhood. However, there are also behaviors we can adopt to build mental strength and resilience.
I have been personally affected by this tragedy first with a family member and later, after my time in service, a former comrade from the 1st Armored Division also took his life at a young age.
By no means am I a counselor or anyone qualified to give advice or to discuss the complexities of suicide and mental health fully. What I do know is that there is a direct relationship between our gut and brain axis. How we fuel our body and the daily behaviors we engage in directly affect hormone production, regulation, and ultimately our mental well-being.
These are areas where we can make a positive impact to enhance mental resilience and well-being.
- Regulating dopamine
- Healing and optimizing gut health
- Supplementing with the right nutrients
The Dopamine and Attention War
An attention and dopamine war is occurring as we speak.
What is dopamine? In simplest terms it is the hormone of motivation. It drives us to repeat certain behaviors good or bad. When you accomplish a desired goal dopamine spikes throughout the process.
Dopamine surges can come from accomplishing challenging tasks that require physical or mental effort. But in this era we are constantly competing for attention and dopamine. That same surge can be triggered by simply scrolling through a feed designed to keep you hooked. Our phones act like pocket sized slot machines. Instead of going for a walk you might just watch a video of someone else walking and in your mind you feel you have hit that goal. The result is a decreased drive to undertake anything challenging or face reality.
On the other hand dopamine used positively can reshape your life and mind. Think about the satisfaction of finishing a workout you almost skipped. At first it feels hard. Then you hit your rhythm, maybe even the zone, and you push a little more complicated than usual. When you finish your last rep and begin cooling down your body and mind are at ease and proud of what you accomplished.
That dopamine driven satisfaction does not require a 400 pound deadlift or a half marathon. It can start small. I use methods from Atomic Habits, such as setting a goal to do an activity for just two minutes. The goal is not perfect reps it is simply starting.
Other dopamine boosters include:
• Checking items off a to do list
• Reading a challenging book
• Journaling for 2 minutes
• Taking a walk after dinner
Choose no more than two at a time to support your mental health, set a goal, then lower it slightly so you have a guaranteed target to hit.
Gut and Brain Axis
As we learn more about epigenetics we know food choices can alter gene expression and health for better or worse. Gut inflammation disrupts hormone regulation, affecting serotonin and dopamine, and thus our mental health.
Many of us today have impaired gut health due to the use of antibiotics, exposure to contaminants, hormone disruptors, and toxins, as well as chemicals. Veterans like myself often return from service with severe gastric reflux and indigestion leading to long term medication use. But medications, while helpful, can cause nutrient malabsorption. For example frequent use of Tums may interfere with calcium absorption.
If you struggle with reflux, constipation, bloating, diarrhea, or ongoing stomach pain your gut may be disrupted. Here are steps to begin healing:
• Eliminate highly processed foods such as chips, candies, and frosting
• Minimize sweetened beverages that spike blood sugar and inflammation
• Eat lean, complete proteins such as beef, chicken, fish, pork, lamb, venison, and soy
• Choose healthy fats and avoid heavily processed meats and fried fast food
• Opt for simple starches with lower glycemic spikes such as beans, potatoes, yams, and squash
• If you eat bread choose simple ingredient brands like Dave’s Killer Bread, a local bakery loaf, or homemade sourdough
• Use honey instead of refined sugar or corn syrup
• Include fiber rich vegetables and fruits at most meals
• Stay hydrated since water is essential for digestion and nearly every body system
• Avoid packaged snacks since frequent snacking often means earlier meals lacked protein or fiber
Introduce changes slowly. Notice not just how you feel in the morning, but also how your mood and energy shift throughout the day. Restoring gut health has ripple effects on mental resilience, positivity, and how you show up for those around you.
Magnesium and Brain Health
Magnesium is responsible for over three hundred biochemical reactions in the body. It plays a major role in blood sugar regulation, sleep, recovery, and mental well-being.
Magnesium helps with:
• Calming brain activity by supporting GABA
• Regulating the HPA axis and cortisol release
• Supporting energy for focus and recovery
• Protecting neurons through BDNF
Low magnesium levels are linked with anxiety, poor sleep, and higher stress. Certain forms like magnesium threonate may support memory and mental resilience.
Omega 3 Fatty Acids
Omega 3 deficiency is common in America unless you eat sardines, salmon, or similar foods daily. For most people levels are low. Omega 3s are not only anti inflammatory and beneficial for blood flow but also influence:
• Serotonin and dopamine which are key for mood, motivation, and focus
• BDNF which is crucial for learning and memory
• Cortisol regulation which blunts excessive stress hormone response
When Food May Not Be Enough
While whole foods should always be the foundation, the reality is that many people do not reach optimal levels of omega 3 fatty acids or magnesium through diet alone. Soil depletion, modern farming practices, limited access to quality foods, and the way our bodies absorb nutrients all play a role.
That is why supplementation can be a powerful tool. These are the two major supplements that I take myself and recommend for my family and patients:
Omega 3 Fatty Acids
High quality fish oil or algae based omega 3 supplements can help fill the gap for those who do not eat fatty fish several times per week. Consistent use supports brain function, reduces inflammation, and balances stress hormones.
Magnesium
Because magnesium is involved in over 300 reactions in the body, even minor deficiencies can impact sleep, mood, and energy. Forms like magnesium glycinate or magnesium threonate are especially supportive for the brain, recovery, and calmness.
Supplements are not a replacement for healthy eating, but for many people they are the missing piece that helps restore balance and mental resilience.
High-quality supplements can be found on my dispensary here.
In Summary
As you finish reading choose two ways you can improve your mental resilience and health. Apply them consistently and imperfectly. As you grow and heal you will positively affect those around you.
That one act of kindness, that small step, may change someone’s day or even their life.
We are in this together. We can fuel each other with positivity.
Fuel properly. Move daily. Strengthen your mind. Connect.
If you would like to support your gut health, metabolism, and get the right supplements to support mental resilience, feel free to book a discovery call to work together here.
