“Be a Man”, “Toughen up” or “Don’t talk about it…”

These societal expectations have shaped the way men view their emotions and mental health for far too long. The pressure to be the strong, silent type or the breadwinner can take an immense toll on men’s mental well-being, often leaving them feeling isolated and unsupported.

The Reality of Men’s Mental Health In Australia

The statistics around men’s mental health in Australia are alarming. Out of the over 3,000 lives lost to suicide each year in Australia, around 75% are men (1). Globally, men are also less likely to seek help when experiencing mental health challenges, even when signs such as anxiety, depression, brain fog, and low energy begin creeping into daily life.

So, how do we begin to change this narrative? More importantly, what can we do to support men in their mental health journeys?

Below, we’ve gathered some of our top tips from our expert team to help you improve your mental health and overall wellness.

Supporting Men’s Mental Health (Without Pharmaceuticals)

If you’re reading this and struggling yourself, or you know someone who is, there are ways to support mental health that go beyond pharmaceuticals. It’s important to recognise that in an emergency situation, professional help from services like Lifeline should always be sought.

For those looking for non-pharmaceutical approaches, here are some powerful, research-backed strategies we like to recommend to our clients and implement in our holistic clinic:

1. Spend Time in Nature

Daily exposure to nature has been shown to significantly reduce symptoms of stress, anxiety, and depression. Whether it’s a walk in the park, a hike, or simply sitting outdoors, nature therapy is a powerful way to restore mental balance.

2. Consider Vitamin D and B supplements

Vitamin D, often called the “sunshine vitamin,” plays a vital role in mood regulation. Low vitamin D levels are associated with increased symptoms of depression and anxiety as well as brain fog.

B vitamins such as B12 & B6 play a role in producing brain chemicals that affect mood and other brain functions. Low levels of these can cause symptoms of depression.

Supplementing these vitamins can support energy levels and cognitive function, improving overall well-being however it’s important to consult a qualified health practitioner before adding any supplements to your routine.

3. Regular Exercise

Exercise is a powerful tool for improving mental health. Regular physical activity boosts the production of endorphins, the body’s natural mood enhancers, while also promoting better sleep, reducing stress, and lowering symptoms of anxiety and depression. It also increases levels of brain-derived neurotrophic factor (BDNF), which supports cognitive function and emotional regulation by encouraging the growth of new neurons. Whether it’s a daily walk, yoga, or a more intense workout, exercise can significantly enhance overall mental well-being.

4. Herbs to support Mental Health

Naturopaths can prescribe herbal medicine that specifically targets mental health concerns. Herbs like St. John’s Wort (Hypericum perforatum) have been shown to be effective in reducing symptoms of mild to moderate depression, while Ashwagandha (Withania somnifera) can help lower cortisol levels, enhance resilience to stress and promote a sense of calm.

Always consult a qualified healthcare professional before introducing any new supplement.

5. Prioritise Sleep

Prioritise a healthy 8+ hours of good quality sleep each night. Poor sleep is closely linked to mood disorders, anxiety, and depression.

6. Build a Support System and connection

Connecting with friends, family, or a community group is essential. Loneliness can exacerbate mental health issues, so it’s important to lean on others for support, even when it’s tough to do so.

Building and maintaining meaningful relationships helps reduce feelings of loneliness, anxiety, and depression. Connection with others fosters resilience by offering support during difficult times and providing a safe space to share feelings. Whether through friends, family, or community groups, staying connected enhances emotional well-being, promotes positive mental health, and can even improve physical health.

7. Maintain a Varied and Balanced Diet

Food is fuel for both body and mind. Diets rich in whole foods, vegetables, lean proteins, and healthy fats have been shown to improve brain health and lower the risk of mental health disorders. A diet we love to recommend to our clients is the Mediterranean Diet which is associated with lower risk of depression and cognitive disorders.

8. Support Gut Health

The gut-brain axis is a key factor in mental health and research shows a direct link between gut health and mood regulation. 

If something is off in your gut, it can have a significant impact on your mental health. Testing your gut microbiome with the support of a naturopath can identify imbalances that may be contributing to mental health issues.

Did you know there are strains of bacteria known to have a positive effect on your mood that are shown to be safe to take alongside SSRI’s and just as effective?  Speak to our Naturopaths to find out more…