Core Actions to Support our Mental Health

Insights from Dr. Robin Berzin and Commune**Research Summary by Betty Jean Aucoin

Mental and emotional well-being is not simply shaped by mindset. It is deeply rooted in the daily actions we take and the physical states we create in our bodies. In her course Mentally Well, integrative physician Dr. Robin Berzin, MD, founder of Parsley Health, breaks down the five core actions that influence our mental health more than anything else.

Her approach aligns closely with the integrative lifestyle practices I teach through Living Life Over Cancer and in my book RISE: Living Life Over Cancer (Available on Amazon in Canada, the US, the UK, and Australia). Below is a research-based summary of her key points.5 Actions that Support Mental Health.

1. The Consequences of Modern Living

Dr. Berzin highlights several unprecedented lifestyle shifts affecting our health:

• We consume 60 pounds more sugar per year than previous generations.

• Many people sit up to 10 hours a day.

• Screen exposure has climbed to 12 hours per day.

• Over 40 percent of people live with chronic sleep deprivation.

• The average adult takes four prescription medications daily, each with its own side effects.

• We are exposed to hundreds of toxins each day through food and products.

These changes are new and compounding. They help explain why so many people feel sad, sick, tired, inflamed, and mentally overwhelmed.5 Actions that Support Mental Health.

2. Low Mood Often Begins in the Body

According to Dr. Berzin, these three biological factors commonly contribute to low mood:

Blood sugar dysregulation

High sugar intake lowers serotonin and dopamine and triggers inflammation in the brain.

Food sensitivities

These are not allergies but immune system reactions that contribute to brain fog, fatigue, and mood issues.

Nutrient deficiencies

Many diets are “calorie rich but nutrient poor.” They often lack essential nutrients such as:

• Vitamin B

• Vitamin D3

• Magnesium

• Omega-3 fats

These deficiencies can affect mental clarity, energy, and emotional stability.5 Actions that Support Mental Health.

3. The Five Core Actions That Drive Mental Health

These are not simple habits. They are daily physiological drivers of emotional well-being.

1. Food

What you eat shapes hormones, inflammation, and brain chemistry.

2. Movement

Movement boosts dopamine and serotonin and counteracts the consequences of prolonged sitting. It supports sleep, mood regulation, and stress reduction.

3. Sleep

Sleep is essential. During sleep, the brain “washes” itself, clearing toxins and restoring cognitive function. Dr. Berzin recommends seven to eight hours of high-quality sleep.

4. Technology Use

She notes that mobile devices and social media can be as addictive as drugs. They affect:

• movement

• sleep

• focus

• social connection

• stress

5. Alcohol and Drugs

Alcohol is a proven depressant. Even without addiction, regular use as a coping strategy erodes emotional resilience and disrupts sleep.5 Actions that Support Mental H…

Self-Assessment: Where Are You Now?

Dr. Berzin encourages honest reflection using the following prompts. Answer with never, sometimes, mostly, or always.5 Actions that Support Mental H…

• I eat refined or processed foods.

• I am sedentary most days.

• I get less than seven hours of sleep.

• I spend three to four or more hours on screens daily.

• I use alcohol or drugs four or more days per week.

• I feel stressed daily.

• I exercise to support my physical and mental health.

• I feel supported by family and friends.

Your answers help reveal which daily actions may be supporting your well-being or holding it back.

Bringing It All Together

Your body is a key driver of your emotional state. Many mental health challenges can be traced back to the five core actions you repeat every day. The positive news is that small, repeated changes can create meaningful improvements in both physical and emotional health.

If you want guidance on how to reset these core actions, explore the resources in my own work:

• My blog, which offers practices that support mindful living

• My book, RISE: Living Life Over Cancer, which integrates nutrition, movement, sleep, mindfulness, and emotional well-being

• Yoga and mindfulness videos on my YouTube channel

These tools help you address the same foundational pillars that Dr. Berzin teaches, and they do so through a lens of resilience, healing, and living fully with or beyond chronic illness.

Learn More About Dr. Robin Berzin

This lesson is part of Mentally Well with Dr. Robin Berzin, available through Commune. To explore the course, visit the Commune website and search “Mentally Well with Dr. Robin Berzin.”