How can an orchid blossom in a dandelion world? Nurturing your genes for better mental health

My dear reader,

Have you ever tried to grow an orchid? My grandfather, with his 8^th grade education, was an expert at this. He taught me that to flourish they need indirect sunlight, the correct ambient humidity, soil, hydration, and temperature, and tender loving care. Why am I telling you this story in a blog devoted to improving mental health?

Are you an “Orchid” or a “Dandelion?”

In our continuing focus on the root causes of mental health, understanding the intricate dance between our genes and environment (our epigenome) is crucial. Here is an infographic that depicts these relationships.

This blog explores the concept of "orchid genes," which make some individuals exceptionally sensitive to environmental influences. When nurtured correctly, these genes can lead to remarkable resilience and creativity. However, in harsh environments, they can result in mental health challenges such as anxiety, depression, PTSD, and insomnia. We'll delve into the specifics of three key orchid genes—BDNF Val/Met, COMT Met/Met, and SLC6A4 S/S—and how they interact with environmental stressors. We will also discuss strategies to nurture these genes, fostering better mental health.

Understanding how three orchid genes are affected by harsh environments

BDNF val/met

The Brain-Derived Neurotrophic Factor (BDNF) gene plays a critical role in neuroplasticity, the brain's ability to adapt to environmental stressors and reorganize itself. The Val/Met type of the BDNF gene is associated with reduced manufacture of BDNF, leading to lower levels of this crucial protein.

Impact of harsh environments on individuals with BDNF val/met:

• Toxic Relationships: Interactions with narcissists or abusers can exacerbate anxiety and depression, as these relationships often involve chronic stress and emotional trauma that lower BDNF levels.
• Harsh Workplaces: Mockery, racial, or ethnic discrimination can lower BDNF levels, leading to difficulties in coping with stress and increased susceptibility to mental health issues.
• Poor Nutrition and Lack of Exercise: Both nutrition and physical activity significantly influence BDNF levels. Inadequate nutrition and a sedentary lifestyle can further reduce BDNF, impairing mental resilience.

COMT met/met

The Catechol-O-Methyltransferase (COMT) gene is involved in the breakdown of dopamine, a neurotransmitter linked to pleasure, reward, and motivation. The Met/Met variant of the COMT gene results in slower degradation of dopamine, leading to its excessive accumulation under conditions of stress. “Too much of a good thing.”

Impact of harsh environments on individuals with COMT met/met:

• Toxic relationships: High dopamine levels can exacerbate stress responses, making individuals more sensitive to emotional abuse and manipulation, and lead to anxiety or panic attacks.
• Harsh workplaces: Chronic stress from workplace bullying or discrimination can lead to heightened anxiety and panic disorders due to excess dopamine.
• Poor nutrition and lack of exercise: A diet high in sugar and processed foods can affect dopamine metabolism, further complicating mental health for those with the COMT Met/Met variant.

SLC6A4 S/S

The serotonin transporter gene (SLC6A4), particularly the S/S variant, is linked to the regulation of serotonin levels, a neurotransmitter critical for mood regulation. The S/S variant is associated with slower reuptake of serotonin, leading to its excessive presence in the synaptic cleft, and in the gut.

Impact of harsh environments on individuals with SLC6A4 S/S:

• Toxic relationships: Persistent stress and emotional trauma from abusive relationships can result in increased serotonin levels, contributing to anxiety and depression, and gut-related symptoms such as diarrhea and abdominal cramping.
• Harsh workplaces: Discrimination and workplace harassment can lead to chronic stress, amplifying the negative effects of excessive serotonin.
• Poor nutrition and lack of exercise: Diets lacking in essential nutrients and a lack of physical activity can disrupt serotonin balance, worsening mental health symptoms.

Nurturing your orchid genes for better mental health

To mitigate the negative effects of a harsh environment on these orchid genes, it is crucial to create environments that nurture rather than harm mental health. Here are some strategies:

1. Seek healthier relationships

• Eliminate toxic relationships: As the saying goes, "Winners Quit" toxic situations. Prioritize relationships that offer support, understanding, and positivity.
• Build a support network: Surround yourself with friends, family, and professionals who can provide emotional support and practical advice.

2. Foster a positive workplace culture

• Choose healthy work environments: If possible, seek employment in organizations that prioritize employee well-being, inclusivity, and respect.
• Advocate for change: If you are in a position to do so, advocate for policies that reduce workplace bullying and discrimination.

3. Improve nutrition and physical activity

• Balanced diet: Ensure your diet includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These nutrients support brain health and help regulate neurotransmitter levels.
• Regular exercise: Engage in regular physical activity, which can boost BDNF levels, regulate dopamine and serotonin, and reduce stress.

4. Therapeutic interventions

• Cognitive behavioral therapy (CBT): CBT can help individuals reframe negative thoughts and develop coping strategies, improving mental resilience.
• Mindfulness and meditation: These practices can reduce stress and improve emotional regulation, supporting mental health for those with orchid genes.

5. Environmental enrichment

• Engage in stimulating activities: Participate in activities that challenge your mind and body, such as learning new skills, engaging in creative pursuits, and social interactions.
• Create a soothing environment: Surround yourself with elements that promote peace and relaxation, such as calming colors, natural light, and soothing sounds. Spend time out in nature.

Conclusion

Understanding the interplay between genes and environment is crucial for managing mental health, especially for individuals with orchid genes like BDNF Val/Met, COMT Met/Met, and SLC6A4 S/S. By recognizing the impact of toxic relationships, harsh workplaces, and poor lifestyle choices, we can take proactive steps to create nurturing environments that promote mental well-being. Remember, it is not only possible but essential for an orchid to blossom in a dandelion world.

For more information on the root causes of mental health, nurturing your mental health and strategies to combat the effects of harsh environments, visit PotomacPsychiatry.com and have a conversation with Dr. Bruce, our Mental Health Superhero™.