Mental Health: Mind-Body Connection

Because your mental wellness doesn’t exist in isolation, it’s part of a living, breathing ecosystem.

May marks Mental Health Awareness Month, a time when we’re invited to pause, reflect, and reimagine what mental wellness really looks like. While it’s easy to think of mental health as something separate from the body, research and lived experience both tell us: the two are deeply connected.

Here are three surprising truths that reveal just how intertwined your mental and physical well-being truly are—and why that matters. 

Your Gut Is Talking to Your Brain

This might sound strange, but your gut and your brain are in constant communication through what's called the gut-brain axis. Roughly 90% of serotonin—the "feel-good" neurotransmitter—is produced in the gut. That means your digestion doesn’t just affect your comfort; it influences your mood, focus, and emotional regulation.

Things like poor diet, stress, antibiotics, or inflammation in the gut can actually contribute to symptoms of anxiety or depression. On the flip side, nourishing your digestion with fiber-rich foods, probiotics, and stress-reducing practices may have a positive impact on your mental clarity and emotional well-being.

🧩 Surprising but true: healing your gut might just help heal your mood.

Chronic Stress Feels Like Injury to the Body

💡 If you’ve felt “off” physically and emotionally, it might not be all in your head—it could be stress manifesting in your body.

We often think of stress as “just a mental thing”—but the body experiences chronic stress as a physical threat. When stress becomes constant, it keeps your nervous system in a heightened fight-or-flight mode, which can : Increase inflammation and disrupt sleep and digestion as well as Contribute: to headaches, tension, fatigue, and even chronic pain

Left untreated, prolonged stress can take a toll on nearly every system in your body.

Movement Heals—Even in Small Ways

🌱 Start small. What would feel good to your body today—not as punishment, but as care?

We know that exercise helps mental health, but it’s not about hitting the gym hard or forcing yourself into a rigid routine. Even gentle forms of movement—like stretching, walking, yoga, dancing in your kitchen, or even breathing with intention can help shift your body out of stress mode.

Movement boosts your brain’s production of endorphins and dopamine, which help regulate mood, reduce anxiety, and improve sleep.

💬 Final Thoughts: The Ecosystem Within

Your body, mind, and spirit aren’t separate departments. They work together in a fluid, ongoing relationship. By tuning into one, we naturally support the others. This Mental Health Month, give yourself permission to explore healing in all its forms, nutritional, emotional, physical, and beyond. You don’t have to do it all. You just have to begin.

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🌿 4 Everyday Mental Health Resources (You’ll Actually Use)

You don’t have to be in crisis to care for your mental well-being. These resources are supportive, free or low-cost, and frequently used by people across Ontario, Canada, and beyond.

🏥 Ontario: Bounce Back (by CMHA)

A free program for managing stress, anxiety, and low mood using guided workbooks and phone coaching.🌐 bouncebackontario.ca

🍁 Canada-Wide: Psychology Today (Therapist Finder)

Easily find therapists based on location, specialty, and availability. A widely trusted tool for connecting with mental health professionals.🌐 psychologytoday.com/ca

🧡 Indigenous-Focused: NWAC – Health and Well-Being

The Native Women's Association of Canada offers culturally grounded wellness programs for Indigenous women, Two-Spirit, and gender-diverse people.🌐 nwac.ca

🌍 Global: Insight Timer

A free mindfulness app with thousands of guided meditations, sleep tools, and expert-led courses for daily mental wellness.🌐 insighttimer.com

We are also here to help and support your mental health journey. Our naturopath can help guide you towards helpful and supportive habit and supplementation if necessary. Our mental health counsellor can also help you to feel supported and help you with tools that can support your mental health. Click on the link below to get started.

Book here

📚 Citations & Sources

Here are the credible sources and references used in the blog post:

1. Mayer, E. A. (2011). Gut feelings: the emerging biology of gut–brain communication. Nature Reviews Neuroscience, 12(8), 453–466. https://doi.org/10.1038/nrn3071

2. McEwen, B. S. (2006). Protective and damaging effects of stress mediators: central role of the brain. Dialogues in Clinical Neuroscience, 8(4), 367–381. NCBI

3. Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychology Review, 9(3), 366–378. Taylor & Francis Online

4. Mental Health Commission of Canada. (2023). Understanding the Connection Between Mental and Physical Health. mentalhealthcommission.ca

When do I need therapy?

Some clues that the time is right to seek the help of a therapist..

Very often the feelings of thinking you might need therapy happen long before the appointment is actually made, Sometimes it isn't really clear if our situations and feelings warrant a visit with a therapist . Here are some clues that it might be time to get some support:

1) You are experiencing a major (or seemingly minor) life event

Divorce, infidelity, death, loss, and grief are all big life stressors and major traumas They are also more obvious in their call for support. Often these events are in the distant past, but continuing to have an effect in the present. But what if life events are simply a change or not as obviously turbulent. Events like a move, children being added to or leaving your home, a change in health status, and getting married or cohabitating with someone can also trigger certain feelings . If you have considerable stress or even just concerns around these events, it might be time to see a therapist

2) Your feelings and personal habits have changed in a way that interfering with your best self.

If you are fatigued, sad, feeling overwhelmed, struggling in your life roles, sleeping/eating less or more than usual, uninterested in things that you used to enjoy and find yourself socially isolating, it might be time to see a therapist

3) You are unable to regulate your internal environment

You may find yourself unable to focus, are over-scheduled, are overly emotional in certain situations, distracted by technology or are emotionally flat, While these behaviors are not as overt as some signs of mental distress, they could signal an inner discomfort that should be addressed. it might be time to see a therapist.

4) You have some family patterns that you want to disrupt in your own life

Families are where we first learn about the world and ourselves. They can be our greatest source of security and support however, they also have the ability to create pain . People pleasing, lack of boundaries, negative self talk, emotional shut-down, self-esteem can all have their roots in our family systems. Patterns of communication, boundaries, distribution of labor, can all be friction points. Understanding this important system and fostering the type of environment we desire often requires support.. If you are concerned your current family dynamics, it might be time to see a therapist

5) You are getting in your own way consistently:

Do you have a habit of wanting to show up for yourself in some way, but you are having trouble following through? Do you interact with situations or people in a way that is not good for you? Do you have trouble doing what you know is right for you? It is so common to show up for everything and everyone else at the expense of oneself . This is not only unsustainable, but it has more and It might be time to see a therapist...

If any of those resonated with you and you would like seek support, we are here to help.

Book your appointment below or contact us to schedule a free 15min private consultation.

Be sure to check our blog for more tips on how to choose a therapist and what to expect....

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Leaky Gut-What is it and how it link to common health issues..

by Dr. Ana Freire ND

LEAKY GUT could YOU have it?

Intestinal hyperpermeability. It is everywhere. The gastrointestinal condition commonly known as “leaky gut syndrome” has been gaining momentum throughout the medical community. More and more research is beginning to link the occurrence of many chronic diseases and other health issues with this syndrome.

Leaky Gut – Sounds Awful!

SO, what is it? Simply put, leaky gut happens when the structural integrity of the intestines is altered. Specifically, the intestinal tight junctions are not working as they should. The tight junctions, essentially, function as border control, between what can pass between the intestines and the bloodstream. The unusually large spaces present between the cells of the gut wall allow the entry of foreign material into the circulation such as toxins and microbes. When leaky gut occurs, inflammation throughout the body will ensue, leading to a slew of health concerns.

Inflammation and Leaky Gut

Inflammation is also a key trigger to enlarging the spaces between the cells in the gut. Protein molecules are absorbed before they have a chance of being broken down appropriately, and so are much larger than they should be. Our immune system will then think of them as foreign (and so potentially dangerous), thus mounting an attack via antibodies against these molecules. In essence, the immune system becomes overly stimulated and therefore over-reacts to substances that are in other respects harmless. The antibodies that are created by this process can then get into various tissues in our body and consequently trigger an inflammatory reaction. Depending on where this inflammation is located, various disease states will manifest.

Common Causes of Leaky Gut-

Infections-Dysbiosis (imbalance of the gut microbiome)-

Toxin burden-Use of antibiotics and NSAIDs (ex. aspirin, ibuprofen)-

Chronic stress-Poor diet (highly processed foods and excessive alcohol consumption)

Signs of Leaky Gut

In addition to the appearance of certain autoimmune diseases1 , the following can also be clues to a potentially underlying leaky gut:

• Malabsorption and other digestive concerns

As one can imagine, if your gut is not working well, various nutritional deficiencies can result. From B12 to key enzymes that help digest food, these deficiencies can be traced to leaky gut in certain individuals. Often people will experience bloating, gas, and changes to bowel movements.

• Food Sensitivities

Individuals with various food sensitivities will often find that leaky gut is the main culprit. Due to the assault of the toxins that enter the circulation, the immune system of these individuals is on high alert producing huge amounts of antibodies. Consequently, this will lead to these individuals being more susceptible to other proteins found in different foods (especially gluten and dairy).

• IBS and Inflammatory Bowel Disease (IBD)

Recently, research has pointed to the observation of leaky gut in people with irritable bowel syndrome and ulcerative colitis. In addition, one other study suggests that in individuals with Crohn’s, leaky gut can be present in a majority of cases.2

• Thyroid Disorders

Of the thyroid disorders, leaky gut has been linked to Hashimoto’s disease. This disorder can lead to hypothyroidism, which in turn can impair metabolism. Hypothyroidism can manifest for example as fatigue, depression, weight gain, and various changes to skin, hair, and nails.

• Inflammatory Skin Conditions

As discussed, leaky gut causes both systemic and local inflammation, which in turn contributes to skin disease. Of particular mention in this category is acne and psoriasis.

• Mood Issues and Autism

The theory behind the connection between leaky gut and mood goes back to the inflammatory response which is characteristic of leaky gut. This response triggers the release of pro-inflammatory cytokines and other chemicals that induce depression.3,4 In relation to other disorders such as autism, research has suggested that in a specific subset of patients, leaky gut could be a contributing factor, having found a high percentage of abnormal intestinal permeability values in 36.7% of patients with autism.5 If you think you are suffering from any of the above symptoms, be sure to check with your naturopath and get assessed for leaky gut. As you work to repair the gut lining and reduce inflammation, leaky gut can be reversed!

If any of this resonates with you. book a consultation with our naturopath so we can move forward towards a healthier you

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References1. Fasano A. Leaky gut and autoimmune diseases. Clin Rev Allergy Immunol. 2012;42(1):71-8.

2. Arrieta MC, Bistritz L, Meddings JB. Alterations in intestinal permeability. Gut. 2006; 55(10): 1512–1520.

3. Galland L. The Gut Microbiome and the Brain. J Med Food. 2014; 17(12): 1261–1272.

4. Maes M, Kubera M, Leunis JC. The gut-brain barrier in major depression: intestinal mucosal dysfunction with an increased translocation of LPS from gram negative enterobacteria (leaky gut) plays a role in the inflammatory pathophysiology of depression. Neuro Endocrinol Lett. 2008;29(1):117-24.