Possible Contributing Factors to Depression: What Could Be Impacting Your Mental Health?

What we eat can have a big impact on our mood and mental health. The connection between our brain and gut is really strong, and the nutrients we consume can affect everything from hormone balance to stress regulation.

In addition to diet, lifestyle factors are an important piece of the puzzle. Simple changes to daily habits can make a significant difference in how we feel. Many of these strategies are free and easy to implement.

A meta-review shows that walking just 7,000 steps a day can reduce the risk of depression by 31%. Even smaller increases—like 1,000 extra steps—can offer benefits. Source

Other Daily Habits to Support Mental Health

• Get Sunlight: Spending just 10–15 minutes in the morning sunlight can help regulate your circadian rhythm and boost serotonin, the body’s feel-good hormone.

• Prioritize Quality Sleep: Aim for 7–9 hours of sleep each night. Sleep allows the brain to detoxify and the nervous system to reset. Here are some tips on getting better sleep.

• Eat More Fiber: A healthy gut is connected to a healthy brain. Fiber-rich foods help feed good bacteria that produce mood-boosting neurotransmitters.

• Cold Exposure & Sauna: These practices may help support healthy inflammation levels, promote nervous system balance, and elevate your mood.

• Minimize Toxic Load: Everyday products can contain chemicals that disrupt the body’s natural systems, potentially impacting mental health. For tips on things you could try removing from your diet and beauty products, check out this blog post.

• Increase Protein Intake: Protein provides the amino acids needed to build neurotransmitters. Aim for about 0.7–1 gram of protein per kilogram of body weight daily, depending on your activity level.

• Exercise Daily: Physical activity boosts the release of endorphins—your body’s natural mood elevators.

• Red Light Therapy: RLT may help regulate neurotransmitter levels, support mitochondrial health, and promote neuroplasticity—the brain’s ability to adapt and grow.

Small changes to daily habits can support healing over time, even though they are not quick fixes.

Blood sugar fluctuations can affect mood and mental well-being. Research has shown that people with inconsistent blood glucose levels often experience increased feelings of anxiety, sadness, and nervousness.

How Blood Sugar and Mood are Linked:

• Blood Sugar & Mood Swings: Fluctuating blood sugar levels can have a significant effect on emotional stability. When blood sugar dips or spikes, it can lead to feelings of irritability or sadness. Source 

• Insulin Resistance & Depression: Insulin resistance, which occurs when the body is no longer able to respond properly to insulin, not only impacts physical health but has also been linked to a higher risk of depression. Source

• Hormonal Imbalances & Mental Health: Hormonal imbalances, such as those affecting thyroid hormones, can worsen symptoms of depression. Research shows that imbalances in thyroid hormones and blood glucose are often seen in those with major depressive disorder (MDD), particularly those with suicidal behaviors. Source

How Berberine May Help

Berberine, a compound found in several plants, has been studied for its potential to support healthy blood sugar levels and improve insulin sensitivity. Some research suggests that it may also support mood by influencing neurotransmitters and promoting a healthy response in the brain. Additionally, berberine has shown promise in supporting hormonal balance in individuals with PCOS—a condition often linked to mood challenges. Source

Depression is incredibly complex, and while we’ve highlighted four key contributors, many other factors might play a role in mental health struggles. Everyone’s situation is unique, and multiple health areas can sometimes affect how you feel. Here are additional factors to consider.

1. Methylation issues (affecting B vitamin absorption)

2. Thyroid dysfunction

3. Hormonal imbalances, including estrogen dominance

4. Low cholesterol levels (which can affect hormone production and brain health)

5. Mitochondrial dysfunction (affecting energy production at the cellular level)

6. Amino acid deficiencies (which are precursors to neurotransmitters like serotonin and dopamine)

7. Poor nutrient absorption due to digestive issues or food intolerances

8. Gut dysbiosis or problems with the gut lining

9. Heavy metal toxicity

10. Genetic mutations, such as the MTHFR gene variant

11. Chronic infections, including mold exposure, parasites, or Candida overgrowth

12. Autoimmune diseases that may affect mood and inflammation

13. Detoxification challenges, where the liver or other pathways need extra support

14. Unresolved trauma or trapped emotions

15. Spiritual disconnection or lack of purpose

16. Pharmaceutical side effects

17. Lack of community, connection, or communication

Understanding the different factors that can contribute to depression can be empowering. While there’s not just one solution, being aware of these things can help you make small, meaningful changes that may have a positive impact on mental health. If you or someone you love is struggling with depression, consider talking to a healthcare provider who can help explore these areas further and offer support.