Mental Health 2/2: Concrete Steps to Better Support Yourself

In part one of this series, we explored why mental health isn't just "in your head" and how inflammation, sleep, metabolism, or certain nutritional deficiencies can undermine psychological balance.

In this second part, we look at what you can actually do about it. Because if mental health has a biological dimension, it also means you can act upstream to create the best possible conditions for your balance.

1. Sleep: A Pillar of Emotional Regulation

Sleep contributes to emotional regulation, brain recovery, and the proper functioning of many systems involved in mental balance. When it's insufficient or fragmented, everything else suffers: mood, stress tolerance, concentration, energy.

What you can observe:

• You take more than 30 minutes to fall asleep

• You wake up several times during the night

• You wake up tired even after 7-8 hours of sleep

What you can adjust:

• Set regular bedtime and wake times, including weekends

• Expose yourself to natural light in the morning (strong signal for circadian rhythm)

• Avoid screens 1-2 hours before bed

• Keep your bedroom cool (18-19 C), dark, and quiet

• Eliminate caffeine after 2pm, limit alcohol in the evening

2. Essential Nutrients for the Brain

Your brain needs certain cofactors to make its neurotransmitters: serotonin, dopamine, GABA, norepinephrine. When these nutrients are lacking, brain chemistry is affected.

Magnesium: It regulates the nervous system and modulates the stress response. A deficiency is associated with more anxiety, irritability, and sleep disturbances. Sources: dark green vegetables, nuts, cocoa, whole grains.

Vitamin D: It plays a role in neuro-immune function and in several pathways involved in brain balance. Sources: sunlight (15-20 min/day), fatty fish, supplementation if deficiency is confirmed.

B Vitamins (B6, B9, B12): They participate in several pathways essential to nervous system function, energy production, and certain steps involved in neurotransmitter synthesis. A deficiency can manifest as fatigue, irritability, and mood variations. Sources: green vegetables, legumes, meats, eggs, dairy products.

Omega-3 (EPA and DHA): They support brain membrane structure, neuronal communication, and reduce inflammation. Insufficient intake is one of the most widespread deficiencies. Sources: sardines, mackerel, salmon, flaxseed oil, walnuts.

Iron: A deficiency, even without frank anemia, can lead to chronic fatigue, difficulty concentrating, and disrupted dopamine production. Sources: red meat, legumes, spinach (pair with vitamin C for better absorption).

Zinc: Involved in mood regulation and stress response. Insufficient status is associated in part of the literature with more fragile mood. Sources: oysters, meats, legumes, pumpkin seeds.

3. Physical Activity: A Natural Antidepressant

Physical activity supports mental health through several mechanisms: improved sleep, reduced inflammation, better stress regulation, improved energy, and positive effects on mood. Regularity matters much more than intensity.

What you can do:

• Choose an activity you enjoy (walking, swimming, yoga, dancing, cycling)

• Aim for 30 minutes per day, or 3-4 times per week

• Move outdoors when possible, exposure to natural light amplifies mood benefits

• Integrate movement into your routine (stairs, walking, daily cycling)

4. The Gut-Brain Axis: Taking Care of Your Microbiome

The gut-brain axis is receiving growing interest. The microbiome, immunity, certain neural pathways, and metabolites produced in the gut appear to influence mood, stress, and sleep.

What you can do:

• Increase prebiotic fibers: vegetables, fruits, whole grains, legumes

• Consume fermented foods rich in probiotics: kefir, plain yogurt, sauerkraut, miso, kombucha

• Limit ultra-processed foods, rich in refined sugars and additives

• Reduce chronic stress, it directly disrupts microbiome composition

5. Managing Chronic Stress

Acute stress is normal and useful. Chronic stress, however, exhausts the nervous system, dysregulates cortisol, and gradually undermines mental and physical balance.

Heart Coherence Breathing: 5 minutes, 3 times per day: inhale for 5 seconds, exhale for 5 seconds. This technique can help calm the autonomic nervous system and better regulate stress response.

Mindfulness: 10-20 minutes of guided meditation per day reduces rumination and improves emotional regulation.

Recovery Time: Regular breaks, obligation-free days, screen-free moments. Recovery isn't a luxury, it's a biological condition of resilience.

Social Connection: Talk, share, don't stay alone with what you're feeling. Social connection is a powerful protective factor.

6. Seeking Support

These levers can improve your biological terrain and help you better navigate difficult times. But they don't replace professional support when it's needed.

When to consult?

It's useful to consult a mental health professional if:

• Your symptoms persist and disrupt your daily life (work, relationships, sleep, eating)

• You feel persistent sadness, loss of interest in what used to give you pleasure, or a feeling of emptiness

• You have intrusive thoughts, constant rumination, or anxiety that's hard to control

• You're isolating yourself, avoiding social situations, or struggling to ask for help

• You're going through a difficult life event (bereavement, separation, burnout, trauma) and feel overwhelmed

Important reminder: You don't need to be "at rock bottom" to consult. Psychotherapy can be preventive, useful during a transition period, or to better understand yourself.

Asking for help isn't failing. It's taking care of yourself with the right tools, at the right time.

What Lucis Can Offer You

Some of these imbalances are silent but can contribute to underlying fatigue, persistent irritability, or reduced stress resilience.

At Lucis, we analyze over 110 biomarkers to help you identify what's at play.

Among the useful markers:

• Inflammation: hs-CRP

• Glucose metabolism: fasting glucose, insulin, HbA1c

• Nutritional status: vitamin D, B12, folate, iron, ferritin, magnesium, zinc

• Stress response: cortisol awakening response

• Thyroid: TSH, T3, T4 (thyroid function can influence energy, cognition, and sometimes mood)

This data doesn't replace medical or psychological evaluation. It helps you understand your terrain and act more precisely.

Mental health deserves the same attention as your cardiovascular or metabolic health. It's not "just in your head." It's in your body and you have levers to influence it.

To go further: a special mental health episode with MindDay on the podcast

Together with Boris, the co-founder of MindDay (mental health application), we deconstruct the alarming signs that we consider normal too often, the myths around mental health and concrete tools that can help before a problem arises.

Listen to the episode

The information contained in this article is provided for educational purposes only and does not constitute medical advice, diagnosis, or treatment. If you are in psychological distress or concerned about yourself or someone else, contact a healthcare professional immediately.

References

1. Noetel M, et al. Effect of exercise for depression: systematic review and network meta-analysis. BMJ. 2024.

2. Li Z, et al. Meta-analysis on sleep quality improvement and depression/anxiety. 2025.

3. Moabedi M, et al. Magnesium and depression: systematic review and meta-analysis. Frontiers in Psychiatry. 2023.

4. Holt-Lunstad J. Social connection and health: evidence and future implications. World Psychiatry. 2024.

5. CANMAT guidelines for major depressive disorder. Canadian Journal of Psychiatry. 2023.

6. Loh JS, et al. Microbiota-gut-brain axis and its therapeutic applications. Signal Transduction and Targeted Therapy. 2024.

7. Inserm. Heart coherence. 2022.