Dr. Aparna Iyer
Dr. Aparna Iyer is a holistic board-certified psychiatrist based in Dallas, Texas. Dr. Iyer uses a variety of techniques, including therapy, motivational-interviewing, life coaching techniques, and Ayurvedic approaches, to help her patients create momentum for change and growth. In this interview, Aparna speaks to what works for making lasting change, her personal health journey, and other healthy habit-forming suggestions.
What’s one super simple lifestyle change you feel like makes the world of difference for someone who is just starting to prioritize living a healthy life?
The simplest change would be to ensure a consistent sleep schedule. Getting on track with a regular sleep/wake schedule helps to reset our system so that we can get a better duration and quality of sleep.
Also, adequate sleep can help us with many of our other goals, such as improvement in our mood, anxiety, frustration tolerance and focus. Plus, good sleep helps our mental health routines and treatments to become effective!
You’ve discussed how data shows regular exercise and movement is good for overall mental health - does that mean actually breaking a sweat? Should movement occur every day or is a few times a week good enough?
I think it’s important to have your personal physician clear you for exercise and help you determine how much exercise your body can tolerate.
While some data suggests that moderate and high level intensity with increased frequency (5-7 days per week) is preferable for our mental and cardiovascular health, I find that any movement is more beneficial than no movement!
Being able to do what you can, when you can, to the extent that you safely physically can is always the best option. I also encourage people to incorporate mind-body-spirit alignment type exercises into their routines if they can, such as walking out in nature or yoga.
What do you find “works” best for your patients to actually stay consistent with a healthy life? How long do you find it typically takes to make a real change to a forever healthy lifestyle?
This is a great question, and I think the answer is so complex because we as humans are so complex! We as humans are often so ambivalent around change, and this can pose a real hurdle to making some decisions regarding moving forward with a healthy lifestyle.
With that said, I think it’s about acknowledging the mixed feelings you may have about changing various habits in order to really commit to a healthy lifestyle.
Plus, what your body needs at 30 is totally different than what your body needs at 60 – from an emotional, dietary, exercise, medical, etc standpoint – so there is no “arrival” at a healthy destination but rather a commitment to a journey of wellness and a belief in your worthiness of being in the healthiest space possible.
The great news is that the real change actually happens when you commit, which is a mental process that can occur quite quickly.
I find that many people can hold themselves accountable to a healthy lifestyle once they believe they are worth that commitment and are given the education they need to know exactly what habits create a healthy life.
However, for many of us (including myself), having an accountability partner – such as a romantic partner, friend, dietician, physician, therapist – to check in with you regarding your emotions and habits around sticking with your healthy lifestyle can be key.
I find that many people can hold themselves accountable to a healthy lifestyle once they believe they are worth that commitment and are given the education they need to know exactly what habits create a healthy life.
Have you always prioritized taking care of yourself or was there a certain time in your life that you really made a decision to commit to a healthy lifestyle?
Like many physicians and many moms, I came last in my priority list in my busy life! I’d been dabbling in healthy eating for a long time, but I didn’t realize the toll my lack of self-care took until the pandemic occurred. At that point, I became so stressed and struggled so deeply with stress-eating and insomnia that I knew I had to completely commit to my health to move forward.
You mentioned you’re a vegetarian and grow your own veggies. What’s one of your favorite go-to easy weeknight dinners you make with your homegrown veggies?
I do grow my own veggies! It’s one of my most favorite and rewarding activities, both individually and as a healthy activity I share with my kiddos!
Our meals always are colorful so that we can take advantage of various nutrients in varying vegetables, but also the vegetables are simply cooked so that we don’t lose too many of the natural ingredients!
An example of my favorite dish is a combination of the following:
Grilled tofu
Lightly sautéed greens such as tatsoi or kale with garlic
Steamed purple cauliflower
Strips of colorful bell pepper
¼ cup of nuts (like almond slivers)
Slice of avocado
To ensure that we get adequate prebiotics and probiotics, we also always include a nutrient-packed dipping sauce, such as a mint chutney (a blend of yogurt, fresh mint, a little jalapeño, salt and raw garlic).
What is your favorite mantra that we can use as a little reminder when we are feeling that cloud of sadness creep into our lives?
“Do not judge me by my success, judge me by how many times I fell down and got back up again.” – Nelson Mandela
I love this because it embraces that life is about putting one foot in front of the other, even when things are hard. There is no “arrival” per se, but rather, a self-compassionate understanding that we can still move forward in life despite adversity. The cloud of sadness might creep in, but that doesn’t define everything or everyday – it’s still possible to move forward and have a good life!
