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The Effect of Diet on Mental Health

AHA Publisher — Wed, 09 Mar 2022 09:31:32 +0000

Dr. Liji Thomas, MD via News-Medical – The brain controls and regulates most of the body’s vital functions, conscious or not. For this reason, it is essential that the brain receives a steady supply of fuel and oxygen. The fuel is obtained by metabolizing nutrients made available in the bloodstream, originating in the digested food. The brain consumes 20% of the daily intake of calories, that is, about 400 (out of 2000) calories a day. Structurally, about 60% of the brain is fat, comprising of high cholesterol and polyunsaturated fatty acids (PUFAs). Thus, the food one eats is directly linked to brain structure and function, and thus affects the working of the mind. Many studies have found that diets that are too rich in refined sugars are toxic to brain functioning because the high content of simple sugars stresses the pancreas and induces insulin resistance. The high sugar levels with compensatory insulin responses stimulate the counter-reactive surge of autonomic neurotransmitters like cortisol and glucagon. These are known to produce increased anxiety, hunger and irritability. Moreover, they induce inflammatory and oxidative stress. This has been linked to an exacerbation of symptoms of depression and other mood disorders. These findings have led to the emerging field of nutritional psychiatry that traces relationships between food, feelings, gut microbiota, and human behavior. Deficiency Disorders and Mood The deficiency of nutrients like cobalamine, folate and zinc is known to be associated with symptoms of depression and dementia, cognitive decline and irritability. Both overeating and food insecurity are associated with mood and anxiety disorders. Mental illness is ranked among the largest contributors to the global health burden, especially depression, which accounts for the major chunk of disability in the more developed countries, especially in the age group of 15-44 years. Therefore, it is crucial to explore nutritional strategies to ameliorate these conditions. Not only do people eat differently when anxious or depressed, but these changes may occur in either direction. Conversely, depression may be the result, at least partly, of poor eating habits, or may become worsened by the inability of the patient to stop eating comfort foods and choose a healthy diet. Such inability may be financial, psychological, or iatrogenic. Serotonin and the Gut Serotonin is a monoamine neurotransmitter that helps to control sleep and appetite, inhibit pain, and to regulate mood. About 95% of the serotonin is produced in the gut, which is rich in neurons – the enteric plexus contains a hundred million nerve cells. Thus, the gut is intimately involved in emotional regulation, pain perception, and vital physiological functions. Interestingly, the function of these neurons and their secretion of serotonin, and other neurotransmitters, is closely regulated by the metabolic byproducts of the trillion or so bacteria that comprise the gut microbiome. These bacteria ensure epithelial barrier integrity for the intestine, preventing the entry of bacterial toxins and pathogens into the systemic circulation. They also prevent the spread of inflammation beyond the gut lumen, enhance nutrient absorption, and activate gut-brain neural pathways – the gut-brain axis. Monoamine neurotransmitters are synthesized from amino acids in a process that is mediated by mineral-dependent cofactors. Both folate and vitamin B12 are essential for the methylation that occurs during these synthetic processes, also regulating the formation of homocysteine – a metabolite that is strongly linked to cardiovascular risk and depression. Dietary Fats and Brain Functioning Anti-inflammatory fats such as omega-3 fatty acids (FAs) are known to be essential components of neuronal cell membranes, and also play a role in many vital neural processes such as neurotransmission, gene expression, neurogenesis and neuronal survival. They are also known to have antioxidant properties. Omega-3 FAs are used to treat a number of psychological disorders, including attention-deficit hyperactivity disorder (ADHD), depression, bipolar depression and post-traumatic stress disorder (PTSD). A high omega-6 proportion is linked to a higher incidence of these conditions, especially the first two. The standard Western diet is rich in omega-6 but low in omega-3 FAs, primarily because of the consumption of refined flours and sugars, and highly processed foods, and low amounts of seafood (including fish) and grass-fed beef. Some studies have confirmed that diets that are richer in healthier carbohydrates and fats, and lower in refined and highly processed foods, such as the Japanese and Mediterranean diets, are linked to a reduction in the incidence of depression by anywhere between a quarter to over a third, compared to the standard American diet. Inflammation and the Diet Inflammation of the nervous system is also important in the pathogenesis of mental illness, and this is also linked to the diet. Many biomarkers of inflammation, such as C-reactive protein (CRP) and tumor necrosis factor alpha (TNF-α) were associated with a dietary pattern that was linked to a higher risk of depression over the next decade or so. This pattern included high simple sugars (sweetened drinks and refined flours), red meat and margarine (saturated fats), and little green or yellow vegetables, coffee, wine, or olive oil, which are all features of the stereotypical Western diet. The high content of vegetables, fruits, grains, and seafood, with less dairy and meat content, and no refined foods, of the Mediterranean and Japanese diets, compares very favorably with the Western diet. The former uses small amounts of red wine and cheese or yogurt in the daily diet. The mechanism is thought to be via the brain-derived neurotrophic factor or BDNF. This important molecule is implicated in the plasticity and survival of neurons, and neurogenesis. It is reduced in many mental health conditions including depression, PTSD and schizophrenia, and is affected by many antidepressants that are commonly prescribed. Not only so, but the former presents many of the fruits and vegetables in fermented form, which provides probiotics protecting the gut by enhancing the content of health-promoting gut microbes and reducing or preventing inflammation throughout the body. Thus, including more foods with omega-3 FAs in the diet when on inflammation-inducing medications, not only prevents inflammatory changes but also prevents the induction of depression in such individuals, according to recent, admittedly early, work. Again, the Mediterranean diet promotes gut microbes that produce anti-inflammatory metabolites. Of course, depressive tendencies or stressors may prevent the beneficial effects of healthy food from manifesting themselves as reduced inflammation or improved mood. Secondly, only some depressed individuals show this inflammatory tendency, which may mean that diet plays this role in only a proportion of people, perhaps with other inflammatory conditions or due to constitutional factors. Conclusion Many experts would recommend that people pay attention to the relationship between their diet and the foods they eat over a month or at least two weeks. If they could reduce or eliminate processed foods and sugars for this period of time, before bringing back these foods one by one, it would be instructive to notice how they feel. Better eating strategies are essential to promote mental health and recovery from mental illness. It was over 2,000 years ago that the famous Greek physician Hippocrates said, “Let thy food be thy medicine and thy medicine be thy food.” Not only does the Mediterranean (and similar) diet affect the availability of the basic building blocks of the brain and neurotransmitters, including myelin, the neuronal membrane, and monoamine neurotransmitters, but it modulates key chemicals like BDNF to alter neuroplasticity, mutes system inflammation, and determines the health and state of the gut microbiome. Many such traditional diets are known to include mostly nutritious whole foods without much processing. The role of a dietary specialist in helping patients with mentally ill-health to choose approaches that promote the ability to take care of oneself and enhance one’s health is very important and should be encouraged. As one set of authors comment, This message supports the idea that creating environments and developing measures that promote healthy, nutritious diets, while decreasing the consumption of highly processed and refined “junk” foods may provide benefits even beyond the well known effects on physical health, including improved psychological wellbeing.” To read the original article click here.

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Can Exercise Reduce Anxiety? New Study Gives Us An Answer

AHA Publisher — Fri, 11 Feb 2022 08:00:54 +0000

Ethan Boldt via Dr. Axe – Did you know that anxiety disorders are the most common mental illness in the U.S.? Over 40 million adults age 18 and older are affected; this equates to 18 percent of the population. In fact, one of every three teenagers reported suffering some sort of anxiety disorder in the past year. Even if you’re fortunately to not suffer from anxiety, you probably know a loved one who does and perhaps have seen how damaging it can be. After all, it increases one’s risk for other psychiatric disorders like depression — half of those diagnosed with depression are also diagnosed with an anxiety disorder. As a result, not only is traditional treatment such as cognitive behavioral therapy considered, certain natural ways to reduce anxiety are also under examination. One such natural way to deal with anxiety? Exercise. If fact, some research demonstrates that just a single bout of exercise can help ease anxiety when it arises. But if it was only so simple. Let’s dive in. The Anxiety-Exercise Conundrum Among the damage that anxiety can inflict, it can impact how active a person is. A 2015 study showed that anxiety sufferers were, on average, more sedentary and less inclined to participate in challenging forms of physical activity. Study authors concluded that rather than focusing mostly on high-intensity exercises for alleviating anxiety, it might be more productive to simply increase light physical activity while decreasing the number of sedentary bouts. In an article for Psychology Today, Alice Boyes, PhD, details why anxious people may avoid exercising: The sensations of exertion — raised heart rate, sweating, breathing heard — are similar to anxiety. Worry about getting injured or experiencing pain. Exercise can spike social anxiety, such as concern about how you look during exercise or even having to interact with people you normally wouldn’t. New Study In a recent Frontier In Psychiatry large-scale study of nearly 200,000 active adults, it showedthat being physically active cuts the risk of developing clinical anxiety in half. The study was based in Sweden and focused on cross-country skiers, but researchers declared that nearly any kind of aerobic activity probably protects the individual from excessive anxiety. In the 21-year study, skiers had a significantly lower risk of developing anxiety compared to non-skiers. Interestingly, among women, more demanding physical performance — such as faster finishing times, higher exercise doses, etc. — was linked with an increased risk of anxiety compared to slower skiing women. Nonetheless, the anxiety risk was still less compared to the control group. For men, there was no statistical difference in anxiety levels between fast vs. slow skiiers. To the authors, it was clear: “Our results support the recommendations of engaging in physical activity to decrease the risk of anxiety in both men and women.” Meanwhile, they admitted that the “physical performance level” for women and how it impacts anxiety risk requires further examination. Benefits of Exercise for Anxiety Regular physical activity helps to improve sleep quality, reduce inflammation, boost confidence, improve energy levels and ease stress and tension. People with anxiety can benefit from exercises like yoga and tai chi because they promote relaxation and involve deep breathing techniques that help to reduce stress and muscle tension. A 2012 review published in Alternative Medicine Review found that of the 35 trials that addressed the effects of yoga on anxiety and stress, 25 of them noted a significant decrease in stress and anxiety symptoms as a result of practicing yoga. Did you know that yoga changes your brain by impacting your GABA levels and suppressing neural activity? Besides yoga and tai chi, you can practice other exercises that help to calm the body. For example, running, walking or hiking outdoors, lifting weights and even dancing can help to combat stress. In fact, exercising outside during the winter where you’re exposed to sunlight is thought to be one effective strategy for helping ward off seasonal affective disorder, a type of mood disorder/depression that tends to affect people during the dark winter months. It may be another reason why the cross-country skiers in that above study fared so well. Sunlight and exercise both have a positive impact on your mood for several reasons, including because they help release more “feel good” chemicals, including serotonin and endorphins. Additionally, a 2019 study indicated that exercising helped divert the participant from whatever he or she was anxious about. Anecdotally, this may seem logical to many of us who feel great relief from whatever we were anxious about before our workout, but it necessitates further study. In a Journal of Neuroscience animal study, it seemed to resolve the contradictory findings that running can decrease anxiety while activating the frontal regions of the brain responsible for executive function. How so? “By increasing GABAergic inhibition in the hippocampus in response to stress, running may serve to calm excitatory circuitry that might otherwise produce an overly anxious state.” Best Types of Exercise for Anxiety What is the best type of exercise for anxiety? The general consensus is that any type of exercise will do well to lower anxiety levels, but of course, it depends on the individual. As the studies above demonstrate, tai chi and yoga rate very well … and now, so does cross-country skiing. Here are some helpful tips for choosing the right kind of exercise for you: What exercise do you enjoy and can commit to? Do that! Exercising with others may increase or decrease your anxiety. Go with whatever fits you. For some, working out with a friend or group can improve commitment level and provides social support. When possible, exercise outdoors. Researchers have found that just being outdoors in nature can improve your overall feelings of wellbeing and reduce anxiety. Make exercise a good habit by often doing it a similar time of day, so both your body and brain is not only ready for it but even looks forward to it. Often, morning time can work well for anxious individuals. To read the original article click here.

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How to Stop a Panic Attack in Its Tracks, According to an ER Doc

AHA Publisher — Thu, 07 Jan 2021 08:00:40 +0000

Leah Zerbe, MS, NASM-CPT, NASM-CES via Dr. Axe – Emergency room doctors are trained to stay cool and focused in the face of complete chaos. These professionals live in a world where the difference between life or death sometimes hinges on a split-second decision. So it’s super clear a special kind of calm is required. For emergency medicine doctors like Amy Sedgwick MD, FACEP, the key to commanding a room — and her team — in the most stress-filled situations always centered on clearly delegating and assigning roles — and focusing on her own breath so that she can save others. “As the leader, empowering my team members to do their best work is incredibly calming,” Sedgwick says. “That aside, there is still the reality of being the person who is ultimately making the call, telling the bad news or having difficult conversations with colleagues,” she adds. “In these moments, I rely on stopping for a moment, taking five breaths, reassuring myself that I am well-trained, and that I can handle anything coming my way. This approach has never failed me — in the ER, or otherwise. Amy Sedgwick, MD, is board certified in emergency medicine and is a fellow of the American College of Emergency Physicians. The focus on the breath is a natural one for Sedgwick, who is also a long-time yoga practitioner and teacher with Yoga Medicine. And it’s her mix of medical and traditional practices that make her well equipped for treating a common emergency room and urgent care situation: panic attacks. Anxiety disorders are the most common class of mental disorders in the U.S. population, with an estimated 12-month and lifetime prevalence of 19 percent and 31 percent, respectively. Generalized anxiety disorder and panic disorder are among the most common conditions that fall under the anxiety disorder umbrella. Panic attack symptoms generally last less than 30 minutes and often include symptoms like an accelerated heart rate, shortness of breath and sometimes even brief chest pain. Although 30 minutes or less may not seem like a long time, if you’re the person experiencing this intense burst of fear, it often feels much longer. People suffering from panic attacks often say they experience fear of dying, feeling detached or even feeling like they’re losing control. What can make a panic attack even more unnerving is the fact that they often appear out of the blue with no warning. But on the inside, your body’s sympathetic nervous system is going into absolute overdrive. Hot to Stop a Panic Attack: Increase ‘Traffic’ Along the Vagus Nerve If you’ve ever experienced a panic attack, you know it’s a scary situation that can feel very out of control. In some cases, it can feel like you’re almost having an out of body experience. Because breathing and heart rate is often elevated, connecting your attention and awareness to the breath may seem counterintuitive for someone in the middle of a panic attack. But it’s Sedgwick’s go-to plan of attack when trying to stop a panic attack in its tracks. “To calm patients having panic attacks, I do guided breathwork and have them first just slow their breathing down,” she explains. “Once they can do that, we start to extend the length of the exhale if possible.” She said gently extending the exhalation helps increase ‘traffic’ along our vagus nerve, which innervates many of our visceral organs. “I have had great success with this alone, and the added bonus is that patients walk away with a real life experience of helping themselves with something they always have: their breath.” Sedgwick says there certainly are cases that don’t respond to breathwork alone. Under these circumstances, she adds in some simple movement like raising the arms up on the inhale and “floating” the arms down on the exhale. “Sometimes I use imagery such as asking them pick a color they like. As they inhale the color gets brighter and with the exhale it gets dimmer,” she says. “In all, I am trying to get them to focus on one thing and just stay with it. This is usually quite effective.” Breathwork in yoga is known as pranayama, and can different techniques can be stimulating or calming, depending on what you choose. Pranayama benefits can include stimulating your body’s “rest and digest” parasympathetic nervous system if you choose breathwork like nadi shodhana. A regular hatha yoga practice, including a yoga nidra sessions, are shown to increase anxiety levels, particularly in people who are most anxious. “I think having a practice you can consistently fall back upon — whether it’s yoga, meditation, connecting with the outdoors — in both good times and bad is the great comfort that we humans can provide for ourselves,” Sedgwick says. “When we do this, we are then calm, nurtured and available to do good for others. All that good comes back full circle and makes life truly beautiful.” To read the original article click here. To read more from Dr. Axe click here.

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How Inflammation Can Cause Mental Health Issues

AHA Publisher — Wed, 06 Jan 2021 08:00:59 +0000

Dr. Will Cole via Dr. Caroline Leaf – Brain issues are on the rise. Anxiety disorders affect more than 40 million Americans and depression is the leading cause of disability worldwide. In my telehealth functional medicine clinic, most of my patients struggle with one or both of these problems – even if it’s not the main symptom they are coming to see me for. But the question is, why the rise in these brain problems? According to research it all boils down to one common factor: an inflammatory response in the brain. The Autoimmune-Inflammation Connection Inflammation is a normal part of your body’s healing process. However, when triggered by factors like an unhealthy lifestyle, stress, and toxic exposures, it can spin out of control. When inflammation continues indefinitely without subsiding it can produce a cascade of pro-inflammatory cells and molecules, such as tumor necrosis factor (TNF), interleukins (ILs), nuclear factor-kappa B (NF-kB), prostaglandins, and free radicals. Too many of these can lead to inflammation-related health issues like autoimmune disease. One of the ways inflammation attacks the brain is by damaging the brain’s protective blood-brain barrier. This neurological autoimmunity causes the brain’s immune microglia cells to be activated against the brain and nervous tissue in response to inflammation. This can be both the trigger and perpetuating factor to depression and anxiety. Depression has been long associated with increased inflammation activation of the immune system which affects the periphery and central nervous system. In fact, many studies have linked higher rates of chronic inflammation to those with autoimmune disease compared to other health problems. It’s also no coincidence that anxiety and depression occur together considering anxiety is linked to higher levels of inflammatory cytokines in the brain. It makes sense then that anxiety-related health problems including PTSD, generalized anxiety disorder, and panic disorders are all associated with inflammation. Could This Be My Problem? With anything related to your health, in order to start making steps towards healing, we need to definitively know whether or not something is an issue for you. I often suggest the following labs to my patients to determine the root cause of why someone is experiencing anxiety or depression. Then we can move forward with a comprehensive action plan to address what the labs show. Autoimmune Reactivity Brain Labs: These blood labs can look for raised antibodies, including GAD antibodies, which attack the enzyme used to make the calming neurotransmitter GABA. Microbiome Labs: Your gut is considered in medical literature as your “second brain” due to the fact that 95% of your “happy” neurotransmitter, serotonin is produced. Leaky gut syndrome and SIBO, are both associated with depression and anxiety since they can damage the blood-brain barrier. Predictive Autoimmunity Labs: Elevated antibodies against the adrenal glands are another contributing factor to depression and anxiety. This lab looks for this as well as undiagnosed autoimmune thyroid problems like, Hashimoto’s which can also trigger depression or anxiety issues. CRP: This inflammatory protein is high in cases of chronic inflammation. Optimal Range: < 0.5 mg/L Homocysteine: This inflammatory amino acid is linked to destruction of the blood-brain barrierand autoimmune problems. Optimal Range: < 7 Umol/L Ferritin: This is considered to be an acute phase reactant and a sign of inflammation when elevated. Optimal Range: Men: 33-236 ng/mL; Premenopausal women: 10-122 ng/mL; Postmenopausal women: 10-263 ng/mL What To Do Next Thankfully, there are a lot of ways to naturally lower inflammation and start alleviating depression and anxiety without medication. While medication is sometimes necessary, oftentimes people can find enough relief with lifestyle changes. However, always talk to your doctor to determine the best course of action for you. 1. Intermittent fasting Intermittent fasting has been shown to significantly reduce brain inflammation. There are many ways to fast, but if you are new to intermittent fasting or just want to elevate your practice, check out my upcoming book Intuitive Fasting where I put together a complete 4-week plan to help you find a fasting practice that works best for you. 2. Go keto The ketogenic shines for its ability to help lower inflammation through reducing pro-inflammatory cytokines while increasing anti-inflammatory cytokines. Another result of being a fat burner is the production of ketones like beta-hydroxybutyrate which inhibit the inflammatory Nf-kB pathway in the body. Research also shows that ketogenic diets have similar effects as antidepressants. 3. Try CBD CBD oil has become popular for many reasons, one being its ability to help alleviate anxiety through the activation of CB1 receptors that balance GABA and glutamate levels while also lowering overall inflammation levels. To read the original article click here. For more articles from Dr. Leaf click here.

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