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The Surprising Link Between These Foods and Depression, Anxiety and Other Mental Health Issues

AHA Publisher — Mon, 18 Jul 2022 07:00:49 +0000

Lorie Johnson via CBN News – Macaroni and cheese, hot fudge sundaes, and other comfort foods have become our go-to fixes during the pandemic to help brighten our days and soothe a lonely night. Unfortunately, what’s in these guilty pleasures can make blue moods and other mental health problems worse, not better, as researchers continue to discover a link between what we eat and how we feel. Mental Health Problems on the Rise The number of Americans seeking help for depression and anxiety skyrocketed 93 percent in 2020 compared to 2019. While some of that can be blamed on the COVID-19 impact, research shows mental illness has steadily increased for years. In fact, 40 million Americans deal with some mental health concern. That’s more than the populations of New York and Florida combined. These disorders make the list of the most common causes of death and disability. Suicide scores as a leading cause of death no matter the age group. Harvard Psychiatrist Uma Naidoo told CBN News, “We need to understand that the silent pandemic going on is one around mental illness – people feeling more depressed, bluer, not sleeping well, feeling extremely stressed and traumatized by everything that’s going on,” she said. It’s the Food Meanwhile, three out of four Americans are either overweight or obese – the highest level ever. As it turns out, there’s a link between the skyrocketing weight gain and the sharp increase in mental health problems, according to Naidoo and a growing number of mental health experts. The same foods that trigger weight gain can also lead to depression, anxiety, and other mental health issues. Dr. Naidoo founded and directs the first hospital-based Nutritional Psychiatry Service in the United States. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital while serving on the faculty at Harvard Medical School. She is the author of the book, This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. “The foods that we call comfort foods are actually discomforting for our brain,” she said. As a result, Dr. Naidoo is one of a growing number of psychiatrists and other mental health professionals using healthy foods to treat their patients. “Not that a person shouldn’t see their doctor and take medication if they need it,” she explained, “But we also can start today at the end of our fork by making healthier choices in how we eat.” The Gut-Brain Axis Dr. Naidoo says a healthy brain begins with a healthy gut. “Essentially the gut and brain,” she explained. “Even though they are in different parts of the body, they actually arise from the same cells in the embryo and they divide up and turn into these two organs, and then they remain connected throughout life.” That key connection, the gut-brain axis, is a two-way superhighway sending constant chemical messaging back and forth via the vagus nerve. The chemicals, for better or worse, are determined by the type of bacteria, good or bad, found in the gut. “When we’re feeding those microbes lots of sugary treats, lots of refined sugars, lots of soda, what unfortunately happens is the bad microbes get fed, and when they get fed sugary foods, they overcome the good microbes,” Dr. Naidoo said. Sugar Bad, Vegetables Good Several studies including MRI imaging that shows excessive sugar consumption makes depression and anxiety worse. Dr. Naidoo says processed foods are loaded with sugar, even those that don’t seem sweet. “Unfortunately things like French fries from fast-food restaurants are actually made with added sugar,” she said. “We don’t taste that, but they’re made to be hyper-palatable. So just be aware of hidden sugars.” Believe it or not, many fake sugars are just as bad for the gut or in some cases worse than real sugar. “Several of the artificial sweeteners, unfortunately, can drive anxiety, worsen depression and disrupt those gut microbes,” she said. Dr. Naidoo recommends adding colorful vegetables, like leafy greens to your menu, which contain folate. “Folate, when there’s a low level in the brain, actually can lead to depression,” she said. She advises her patients to load up on antioxidant-rich foods like blueberries and green tea. “We are combating oxidative stress,” she explained, “Which is really good, and much better for our mental well-being.” She tells her psychiatric patients to eat plenty of healthy fats like olive oil, avocados, and things like salmon and walnuts which contain high levels of Omega-3 fats. Not Just Depression and Anxiety Dr. Naidoo believes in addition to relieving depression and anxiety, that this approach can also have a positive impact on Post Traumatic Stress Disorder (PTSD), Obsessive-Compulsive Disorder (OCD), Attention Deficit Hyperactivity Disorder (ADHD), Schizophrenia, Bi-Polar Disorder and other mental health challenges. “It doesn’t exclude the use of medications when needed,” she explained, “but it provides individuals with additional tools in their tool kit to really uplift their mental health.” An added benefit is that a healthy diet can also increase a medication’s effectiveness. In her book, This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More, Dr. Naidoo lists specific foods that alleviate certain mental health problems. She also provides dozens of recipes that address specific mental health challenges. HERE ARE THREE OF THOSE RECIPES AS FEATURED ON THE 700 CLUB: Hearty Vegetable Soup – Fights Depression This soup has peas for magnesium, broccoli for iron, and sweet potatoes for vitamin A. It is low in saturated fat and high in fiber and antioxidants. Servings: 4 Prep Time: 15 minutes Cooking Time: 30 minutes Ingredients 2 Tablespoons olive oil 1 leek, sliced 1 clove garlic, finely chopped 1 cup fresh or frozen peas 2 cups fresh or frozen broccoli florets 1 sweet potato, unpeeled, cut into 1/2-inch pieces 1 Tablespoon kosher salt, plus more if needed 1 teaspoon black pepper, plus more if needed 1/2 teaspoon dried thyme 1/2 teaspoon dried parsley 4-6 cups hot vegetable stock or filtered water Fresh parsley, chopped (optional) Directions Heat the oil in a cast-iron Dutch oven on medium heat. Add the leek and garlic and sauté for 3-5 minutes, until the leek is soft and almost translucent. Add the peas, broccoli florets, sweet potato, salt, pepper, thyme, and dried parsley and allow to cook, stirring the mixture once or twice for 3-5 minutes. Once the vegetables appear partly cooked, add the vegetable stock. Partially cover, and allow the soup to simmer on medium for about 20 minutes. Season to taste with additional salt and pepper if desired, and garnish with fresh parsley, if desired. Mushroom and Spinach Frittata – Fights Anxiety (gluten-free, dairy-free) This easy-to-make frittata has mushrooms for a vitamin D boost and spinach for magnesium. You could save pieces for lunch for the next 2 days or save for up to 1 month in the freezer. Servings: 6 Prep Time: 10 minutes Cooking Time: 18 minutes Ingredients 5 whole eggs 1 cup almond milk 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1 1/2 teaspoons dried parsley 1 Tablespoon olive oil 1 cup spinach (fresh or frozen and thawed) 1 cup mushrooms, chopped Directions Preheat the oven to 300 degrees. Line a 9-inch round casserole dish with parchment paper. In a medium bowl whisk the eggs with the milk, salt, pepper and parsley and set aside. Heat the oil in a medium cast-iron pan over medium heat. If using frozen spinach, wrap in cheesecloth (or a clean dish towel or paper towel) and squeeze to remove the excess water. Sauté the spinach and mushrooms in the oil until the mushrooms are lightly brown, about 3 minutes. Allow to cool. Place the cooled mushroom-spinach mixture in the casserole dish. Pour the egg mixture over the vegetables, cover with foil and bake until the eggs are just set, 15-18 minutes. Ovens vary, so make sure the eggs are set before removing the frittata from the oven. Cut into 6 even pieces and serve. Chia Pudding Topped with Nuts and Berries – Fights Trauma (vegetarian, gluten-free, dairy-free) Chia pudding is a great way to start the day and doesn’t require any early-morning prep. Since it has to set in the fridge overnight, you can prepare it the night before and then eat on the go. Servings: 2 Prep Time: 10 minutes Ingredients 1/2 cup organic canned light coconut milk 1/2 teaspoon honey 1/2 teaspoon vanilla extract 1/4 teaspoon ground cinnamon 2 Tablespoons chia seeds Raspberries, blueberries, walnuts or other fruit Directions Pour the coconut milk into a mason jar and stir in the honey, vanilla, and cinnamon. Sprinkle the chia seeds on top. Screw the lid of the mason jar on and shake well so that the seeds mix with the milk. Chill overnight in the fridge. Serve topped with nuts and berries. To read the original article click here.

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Gut Microbiome Acts On the Brain to Control Appetite

AHA Publisher — Wed, 22 Jun 2022 07:00:29 +0000

Dr. Priyom Bose, Ph.D. via News-Medical – The brain is the central information center and constantly monitors the state of every organ present in a body. Previous research has shown that the brain also receives signals from the gut microbiota. In a new Immunity journal study, researchers discuss the work of Gabanyi et al. (2022), published in a recent issue of Science, which reveals that hypothalamic gamma-aminobutyric acid (GABAergic) neurons recognize microbial muropeptides through the cytosolic receptor NOD2, which regulates food intake and body temperature. The Brain and the Gut Microbiome Previous research indicates that structural components from intestinal bacteria can elicit pro-inflammatory responses in the body and, as a result, have an indirect effect on the brain. This phenomenon occurs through peripheral neurons or molecules that are released by immune cells after exposure to bacterial cells circulating in the blood. In the 2022 Science study, Gabanyi and colleagues discuss microbiome-brain communication. Herein, the researchers report that some neurons in the brain can directly identify bacterial cell wall components and subsequently initiate altered feeding behavior and temperature regulation. The hypothalamus is a region in the brain that connects the central nervous system (CNS) to the endocrine system through the pituitary gland. Moreover, the hypothalamus regulates various functions such as thirst, hunger, reproduction, sleep, body temperature, and circadian rhythms by inhibiting or stimulating neurons. To date, there is a limited amount of research on how the hypothalamus recognizes the state of the gastrointestinal lumen and perceives the microbes it is harboring. Commensal microorganisms are typically recognized through pattern recognition receptors (PRRs) of the innate immune system. For instance, NOD2 is involved with the identification of muramyl dipeptide (MDP), which is a peptidoglycan fragment of the bacterial cell wall. Previous studies have highlighted the functions of NOD2 beyond those which are related to innate immunity. However, the mechanisms responsible for the connection between bacterial peptidoglycans and neuronal functions of the brain remain largely unknown. What Happens When Microbial Components Reach the Brain? Gabanyi and her team addressed this gap in research by studying the NOD2-GFP reporter gene in mice, which helped them investigate the function of NOD2 in different parts of the CNS. Although microglia and endothelial cells were found to express NOD2 in all areas of the brain, NOD2 expression in neurons occurred only in specific regions, such as the striatum, thalamus, and hypothalamus. The researchers also observed that muropeptides were able to cross the intestinal barrier and reach the systemic circulation system in mice. These peptides were later detected in the brain tissues of all mice. Notably, the extent of their expression was greater in female mice as compared to males. The researchers also generated a novel mouse model that lacked NOD2 in inhibitory GABAergic neurons (VgatDNod2 mice) and excitatory neurons expressing calcium/calmodulin-dependent protein kinase II (CamKIIDNod2 mice). Aged female VgatDNod2 mice gained weight, had altered body temperature, and increased feeding. These phenotypic events were caused by MDP, as mice treated with MDP exhibited a reduction in food intake as compared to mice that received MDP isomer treatment, which cannot activate NOD2. The scientists also identified the regions of the brain that were affected by MDP. In this context, they mapped the expression of the neuronal activity marker Fos across different areas of the brain in both male and female mice of varied age groups and treated them with MDP or the control isomer. The arcuate nucleus of the hypothalamus exhibited reduced Fos expression in older female mice compared to males. Studies have shown that within the arcuate nucleus, the GABAergic population is responsible for food intake, which is constituted by AgRP+ NPY+ neurons. These genes are active during fasting and are silenced upon exposure to food. Interestingly, Gabanyi et al. observed that these neurons express NOD2 and that MDP exposure suppresses their activity. A decreased activity of GABAergic arcuate nucleus neurons was also identified in both mice. How Does NOD2 Expression Regulate Food Intake? The researchers also infected NOD2fl/fl mice with a Cre-expressing virus in their hypothalamus to locally target NOD2+ GABAergic neurons. Altered phenotypes, such as differential food intake and weight gain in both groups of mice, which included one group treated with MDP and the other with control, returned to normal once treated with broad-spectrum antibiotics. This finding implies that a decrease in the gut microbiome occurred after antibiotics treatment. This resulted in a reduction in the number of circulating muropeptides that subsequently altered neuronal sensing through its activity on NOD2. Conclusions In this study, Gabanyi and her research team highlight the possibility that bacterial components could directly regulate the appetite of individuals. These findings have presented the potential of PRR biology in the brain, which could be exploited to fight against the rising global problem of obesity. To read the original article click here.

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3 Tricks to Improve Digestion Today

AHA Publisher — Wed, 09 Jun 2021 07:00:22 +0000

Dr. Don Colbert – Are you in the majority? Believe it or not, the majority of Americans want to improve digestion since they experience digestive issues on a monthly (or more frequent) basis. In fact, according to the National Institutes for Health, 60-70 million Americans are affected by all digestive illnesses (1). Surveys also suggest that over 70% of adults suffer from diarrhea, indigestion, nausea, constipation, and more at least monthly. Is it really that surprising? Our digestive tracts have a really big job, every day. They never get a break. They are one of the only organs bombarded daily with external substances. In fact, they are in the initial filter by which most of our body interacts with outside substances. Like the lungs, they come in direct contact with both healthy and unhealthy substances from our environment. Think about the filters in your home or vehicles. They get dirty, beat up, and torn down. The same can happen to your digestive tract if not properly cared for. The digestive tract is also really large. It includes about 7 digestion organs (the mouth, esophagus, stomach, small intestine, large intestine (aka colon), rectum, and anus) and 4 digestion accessory organs (the salivary glands, pancreas, gallbladder, and liver) (2). The tract itself covers a surface area of about 400-500 square feet (3). Interestingly, this number has been reduced from an estimate of 2500-3000 square feet to 400-500 in just the last 10 years after new evidence emerged that it is smaller than previously thought. In other words, there’s a lot to this system of organs, it does a lot of work every day, and a lot can go wrong. How can you improve digestion today? Here are 3 tricks to get started. Trick #1 to Improve Digestion: Use Your Brain Amazingly, there is a strong brain-gut connection. In fact, as digestive health falters or becomes inflamed, the brain experiences inflammation. This may look like brain fog, memory loss, fatigue, and even invite neurodegenerative issues. In fact, a recent study published in Scientific Reports showed a link between gut bacteria and dementia (4). On the flip side, as brain health falters, the digestive tract is affected and often impaired. Stress, for example, can ignite a series of digestive issues from ulcers to diarrhea to nausea. Why do we “feel things in our guts?” It’s the brain-gut connection. To improve digestion, then, do everything you can to support brain health. Try to: Reduce stress as much as possible through activity reduction, journaling, praying, etc. Incorporate laughter into your everyday schedule Get 7-10 hours of good-quality sleep every night Eat brain-healthy, anti-inflammatory foods like omega-3s from seafood, spices, and supplementseach day Hydrate well Incorporate fasting into your diet To learn more ways to support brain health, see our 11 Top Tips. Trick #2: Eliminate and Fortify with Nutrition Simply put, some foods and nutrients damage your gut. Some fortify it. The more we damage our guts, the more digestive issues arise, and more and more foods become intolerable to it. In some cases, food simply does not “set well” in our guts. In other cases, the food or nutrient actually hurt. This can lead to inflammation and a cascade of digestive issues. On the other hand, there are many foods that fortify both the healthy bacteria and cells in our guts. Most of these foods contain soluble fibers (prebiotics) and healthy bacteria (probiotics). To improve digestion, eliminate or reduce: Inflammatory carbohydrates such as sugars and white flours (consider the Keto Zone Diet) Sugary drinks Gluten, if not tolerated (in some people, gluten actually harms and flattens the tissues in the digestive tract responsible for nutrient absorption) Processed foods, especially those with inflammatory fats like soybean oil Alcohol Foods and medications with antibiotics (when not indicated) To improve digestion incorporate: Fermented foods such as plain yogurt, kimchi, sauerkraut, kefir, kombucha, tempeh, fermented vegetable powders like Greens Supremefoods©, and living foods like Living Chia with Probiotics Vegetables and plant foods that provide prebiotics and polyphenols and living vitamins Plant-based protein powders such as Divine Health Vegan Protein Supremefood© Nuts like walnuts, which support healthy gut bacteria, every day (5) A daily probiotic supplement such as Beyond Biotics Ultra Blend Probiotics To learn more, read our post on the health benefits of fiber and tips to improve gut bacteria. Improve Digestion Trick #3: Slow Down and Look Up Are you a victim of the rush, rush, rush mentality? Are you overscheduled and burnt out? Do you have little time to cook at home and focus on foods that improve digestion? If so, your busy lifestyle is likely hurting your digestion. If you can find ways to slow down, you’ll have time to really utilize tricks #1 and #2 to improve digestion and brain health. It’s challenging to slow down in the midst of many demands, but it’s incredibly important. What can you do to simplify your life and leave the hustle and bustle of the modern stressed-out schedule? How can you make more foods at home (even simple foods such as grilled chicken or an easy slow cooker meal)? Can you clear your schedule and allow for more downtime? Non-activity time? Time outside in nature or in a garden? How can you incorporate daily gratitude, optimism, and prayer within your family? Even if you can only think of one thing you can do to slow down and look up within nutrition and pace of life, you can improve digestion and brain health! Take a few moments to jot down ways you can do so today. Get the Best Plan to Improve Digestion If you are ready to really improve digestion and overall health, it’s time to get Dr. Colbert’s Healthy Gut Zone book or the Healthy Gut Zone Starter Kit (includes the Healthy Gut Zone book, Fiber Zone supplement, and the Beyond Biotics digestive supplement) today. You’ll find a clear plan that supports digestion, improved overall health, and additional protection for your brain. What’s more, Dr. Colbert’s fiber and probiotic supplements utilize the best fibers and bacteria strains that support optimal gut health. Bottom Line The digestive tract is amazing. It takes substances outside our bodies and breaks them down for energy, fuel, and nutrients within our entire bodies. It is strongly linked to our brains, and every other system depends on it. You can support digestion and overall health, starting today, with these 3 tricks. What’s more, a great digestion health plan is only a click away! Get your Dr. Colbert’s Healthy Gut Zone book or theHealthy Gut Zone Starter Kit. Learn how to support digestive health in every area of your life, from stress to lifestyle to sleep to nutrition. The entirety of your health depends on your gut. Get started today! To read the original article click here. For more articles from Dr. Colbert click here.

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Foods That Can Reduce Anxiety, Depression & PTSD with Nutritional Psychiatrist Dr. Uma Naidoo

AHA Publisher — Tue, 18 May 2021 07:00:30 +0000

Dr. Caroline Leaf – Nutritional psychiatry is the use of healthy, whole foods to improve mental fitness, which includes our emotional health and mental wellbeing. This is fairly new science; over the past two decades, scientists have just begun to realize that what we eat and how we feel are very connected. Nutritional psychiatry is based on personalized eating plans that suit the individual best. It is not a “one size fits all” program. Rather, nutritional psychiatry is based on a holistic, integrated and functional approach that allows you to work closely with your physician to design an eating plan that works best for you and your mind. Dr. Uma talks about this approach to mental health in detail in her new book This is Your Brain on Food. As she notes, when it comes to mental health, we need to speak to the person, not just label them and move on. We need to understand the context behind their mental distress and take a holistic and integrated approach to their healing. What are ways to help the patient feel better that actually work for them? The basis of nutritional psychiatry is the conversation that goes on between the gut and the brain.Both the gut and the brain arise from the exact same cells in the body during fetal development, and they are connected through the vagus nerve—a two-way superhighway between these two organs that is busy 24/7. In fact, around 95% of our serotonin is produced in the gut, while it is also responsible for an estimated 75% of our immune system. The gut truly is a massive and important organ! As Dr. Uma notes, the close relationship between the gut and brain makes what we eat very important when it comes to our mental health. For example, highly processed and refined junks foods can impact the gut-brain connection if eaten regularly over time and affect our mental and emotional wellbeing. On the other hand, during the colder and darker months, what we eat (such as foods high in Vitamin D) can help us feel better and manage seasonal affective disorder. One of the easiest tweaks many of us can make right now is to eat more fruits and vegetables. As Dr. Uma notes, this is one of the main principles of the Mediterranean diet. But does this mean that the Mediterranean diet works for everyone? No—we are all different, and we all have different nutritional needs when it comes to our mind and body. There are many ways to incorporate good foods into our diet to improve our physical and mental health, such as eating more fiber-rich foods and fermented foods, which studies have shown can help improve overall gut health and the communication between the gut and brain. Of course, in a perfect world, we should try to get most of our nutrients from our food. But because we don’t live in a perfect world, sometimes we may need to supplement (with the advice of a medical professional) to get what we may be missing in our diets. This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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Why You Should “Trust Your Gut” — Your Second Brain

AHA Publisher — Mon, 22 Feb 2021 08:00:40 +0000

Dr. Don Colbert – Have you ever had a “gut feeling” about something? Well, it turns out you may want to pay attention to that feeling because researchers now consider the gut to be the “second brain” of the human body! It turns out there are more than 100 million neurons in your intestinal system. Referred to as the “enteric nervous system,” this brain in the gut acts very similarly to the brain in the head. The gut can receive impulses, record experiences, and respond to emotions. The Micro-Biome and Neurotransmitters The 100 million neurons in the gut interact with chemicals that control their function called neurotransmitters. It turns out that a large portion of the neurotransmitters in the body are produced by bacteria in the gut! These bacteria make up what is called the micro-biome. This refers to the ecosystem of bacteria in your gut. The micro-biome is responsible for creating up to 90% of the body’s serotonin and about 50% of the body’s dopamine. Moreover, the intestines produce and co-regulate 30 other neurotransmitters that are utilized by the central nervous system to regulate mood, stress levels, sleep patterns, mental functioning and a number of other essential body processes. Obviously, the second brain is responsible for much more than just digestion. So maybe those gut feelings actually are giving you some valuable information! However, the true nature of this incredibly complex system is still under research. Your Gut Affects Your Mind A study published in Gastroenterology showed that women who were given probiotic yogurt twice a day for 4 weeks had a calmer and more controlled reaction when shown images of various facial expressions. The bacteria in the yogurt included Lactobacillus and Bifidobacterium strains which are found in Dr. Colbert’s Beyond Biotics Ultra Blend Probiotics formula. Other research in mice has correlated certain strains of gut bacteria with anxiety. Mice specifically raised to have no bacteria in their gut were inoculated with bacteria from the guts of anxious mice. The inoculated mice then proceeded to exhibit anxious behavior. This has huge implications in how powerfully the bacteria in our gut can affect how we feel. Heal Your Gut, Heal Your Mind If you or your loved ones suffer from mental disorders such as anxiety or depression, then this research is incredibly promising. By taking steps to balance and improve the health of your gut you can make positive changes in how you feel on a day-to-day basis. Here are a few tips to help you heal your gut: Reduce Your Added Sugar Intake – Pathogenic bacteria thrive on high sugar diets Eat More Fermented Foods – This includes sauerkraut, yogurt, kefir, kombucha, kimchi, kvass, and raw cheese. Use a High Quality Probiotic – Living Probiotic, Living Chia, and Fermented Green Supremefood are all good options. Eat More Healthy Fats – Coconut oil, olive oil, avocado oil, and Maximum MCT Oil all help subdue pathogenic bacteria. Eat your fats away from your probiotics so that you do not kill off the good guys! Implementing these simple changes will help balance the bacterial diversity in your gut making you more mentally and physically resilient so that the next time you get a “gut feeling” you will know that you can trust it! More and more, science is proving that a healthy digestive system is the key to a healthy brain and body—and the power to keep your gut healthy lies directly with you! Get Dr. Colbert’s Healthy Gut Zone book today to help you understand the connection between your gut and your health. You will learn that whatever inflames your gut will eventually inflame your brain and the rest of your body. Making the right food choices will become the medicine in which you will walk and live in divine health. References https://www.theatlantic.com/health/archive/2015/06/gut-bacteria-on-the-brain/395918/ http://www.psyking.net/id36.htm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC To read the original article click here. For more articles from Dr. Colbert click here.

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The Best Supplements for Your Brain According to Leading Functional Medicine Practitioner

AHA Publisher — Thu, 11 Feb 2021 08:00:42 +0000

Dr. Will Cole via Dr. Caroline Leaf – We can’t overlook the importance of keeping our brain healthy. With mild problems like mild brain fog on one end, to anxiety and depression in the middle, and severe diseases like Alzheimer’s on the other – the spectrum of brain health problems can make daily life a struggle. In my telehealth functional medicine clinic, I see these problems a lot more often than one might expect. In fact, the research confirms brain problems are on the rise with autism, dementia, and anxiety and depression rates continuing to climb. So, the question is, how can we prevent these problems before they occur? And if you are currently struggling with one of these problems, how can you alleviate symptoms? While I believe that our diet is foundational, sometimes we need a little extra help. And that’s where supplements come in. These are the supplements I turn to the most often to help optimize brain health and function. 1. Probiotics Your gut and brain are inextricably linked through what is known as the gut-brain axis – what affects one can affect the other. For example Occludin and Zonulin are two proteins that govern gut permeability as well as the permeability of your blood-brain barrier. In my clinic, it’s not uncommon that I have a patient come in looking for help with depression or brain fog and have further diagnostic testing reveal that they also have leaky gut syndrome. It just goes to show that digestive problems can still be a factor even if you aren’t experiencing symptoms. A probiotic with Lactobacillus and Bifidobacterium is a good choice to rebalance your microbiome and start healing any gut dysfunction. 2. Lion’s Mane This adaptogenic mushroom has potent neuroprotective properties, that help enhance mental clarity and boost cognitive function. Lion’s mane contains nerve growth factors that work to protect and regenerate brain tissue with studies finding that those who supplemented with lion’s mane had higher cognitive function compared to those who didn’t. 3. St. John’s Wort This herb is recommended by doctors more often in Germany than antidepressants like Prozac. While long-term studies have shown its ability to stabilize mood more research needs to be done to better determine just how effective it is. 4. Omega-3 Fish Oil Your brain is 60 percent fat, so it only makes sense that not getting enough fat in your diet can contribute to brain problems. You can only deprive your brain of it’s building blocks for so long before it starts to show. Healthy fats can be found in a variety of foods including wild-caught seafood however, some people may find it difficult to get enough from food alone. If this is the case for you, you might want to consider an omega-3 fish oil supplement. Although omega fats can be found in plant sources such as flax, it’s not as bioavailable because it has to be converted into DHA or EPA by the body before it is usable. I suggest either fish oil supplement from krill, salmon, or sardines. An ideal dosage is 2250mg EPA / 750 mg DHA per day. 5. CoQ10 CoQ10 stands for coenzyme Q10 and is found in each cell of the body, specifically the energy center of the cell – the mitochondria. If your brain’s cells are depleted of this nutrient, chances are it isn’t going to function optimally. A study published in the Journal of Clinical Psychopharmacology found that in 18 people with depression, 400 to 800 mg/day of CoQ10 for a month decreased the severity of depression symptoms and significantly improved symptoms of fatigue, sadness, and brain fog. 6. Vitamin D Low levels of vitamin D have been linked to poor memory and brain fog. Sunshine is the most bioavailable source of this nutrient but it’s not always possible to spend enough time in the sun, especially if you live in a place with dark, cloudy winters. Thankfully, certain foods such as salmon and tuna are rich in vitamin D. And if you pair them with fat-soluble vitamins like A, E, and K2 to increase the bioavailability of vitamin D. When looking for supplements, be sure to research brands and look for transparency in their sourcing and avoid any unnecessary additives. So, give your brain a boost, and add in one or more of these supplements to your routine! As always, I don’t recommend trying to supplement your way out of a poor diet. Food comes first. Moreover, you can amplify the brain boosting benefits of food as medicine and these supplements with flexible intermittent fasting. This is something I explore in detail in my new book Intuitive Fasting. To read the original article click here. For more articles from Dr. Leaf click here.

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The Gut-Brain Connection: How It Works + How to Support It

AHA Publisher — Wed, 13 Jan 2021 08:00:54 +0000

Kissairis Munoz via Dr. Axe – You’ve probably used the phrases: “I have butterflies in my stomach,” “I have a gut feeling about this,” or “there’s a pit in my stomach.” Have you ever wondered why so many of these sayings involve our brains and tummies? The answer is the gut-brain connection. As it turns out, your nervous stomach isn’t such a coincidence. In fact, the more we learn about the human gut, or our gut microbiome, the more it’s clear that it really is our “second brain.” You’re probably already aware that leaky gut syndrome is linked to serious conditions and diseases. Turns out, science is discovering that the connection between our guts and our emotions is just as strong. What Is the Gut-Brain Connection? The microbes in the gut play a significant role in human body function. The gut microbiome is responsible for everyday functions, including digestion and the nutrient absorption. The gut and brain work in a “bi-directional manner,” which means that gut health can impact stress, anxiety, depression and cognition. Scientific studies show that the gut is home to the enteric nervous system (ENS). Separate from the central nervous system, the ENS is made up of two thin layers with more than 100 million nerve cells in them — more than the spinal cord. These cells line the gastrointestinal tract, controlling blood flow and secretions to help the gastrointestinal tract digest food. They also help us “feel” what’s happening inside the gut, since this second brain is behind the mechanics of food digestion. While the second brain doesn’t get involved in thought processes like political debates or theological reflection, studies suggest that it does control behavior on its own. Researchers believe this came about to make digestion more efficient in the body. Instead of having to “direct” digestion through the spinal cord and into the brain and back, we developed an on-site brain that could handle things closer to the source. Because this second brain is so complex, scientists aren’t convinced that it was designed as just a way to aid in digestion. So while it isn’t capable of thoughts, it does “talk” to the brain in major ways. Impact on Depression The gut microbiome appears to play a role in depression. The microflora has proved to benefit mental health by enhancing the microbiome content in our GI systems. Researchers have learned that healthy gut microflora transmits brain signals through pathways that are involved in brain neuron formation and behavioral control. They also proved that inflammation affects the brain and how someone thinks, which explains why more than 20 percent of inflammatory bowel disease patients exhibit depressed behaviors. One study illustrated how the gut and brain are connected through studying the effects of probiotics on patients with irritable bowel syndrome and depression. Researchers found that twice as many patients saw improvements from depression when they took a probiotic as compared to the other patients who took a placebo. Again, with an improvement of the gut came an improvement of mental well-being. Patients in this study took the probiotic Bifidobacterium longum NCC3001 daily. Studies show that patients with inflammatory diseases are prone to depression. The theory is that a dysregulation of the pathways involved in the gut-brain axis is responsible for this phenomenon. Research indicatesthat inflammation leads to depression, and depression worsens cytokine responses, so it’s really just a vicious cycle. Impact on Anxiety Research shows that stress is intimately tied to our guts — thereby proving the gut-brain connection. We know that gut health influences anxiety and the body’s response to stress as part of the brain-gut connection. Our bodies respond to stress with a “fight or flight system,” related to our cortisol levels and which we know is ruled by the hypothalamic-pituitary-adrenal axis. When something scary or worrying happens, like someone unexpectedly jumps in front of you, you have a physical reaction: Your palms might get sweaty, and you might feel your heartbeat quicken. Typically, if you’re in a stressful situation that is then diffused, your body goes back to normal. However, if you’re constantly stressed, your body is stuck in that fight or flight phase over an extended period of time. The critical part is that our bodies are unable to distinguish between physical and mental stress. Thus your body responds the same way if a bear shows up in your home as it does when you realize you hate your job — it tries to combat the stress. This constant state of stress causes chronic inflammation. The body reacts to the stress as a type of infection and tries to overcome it. Because inflammation is at the root of many diseases, this exposure to prolonged stress can have serious consequences for your health, ranging from high blood pressure to autoimmune disorders. The types of bacteria found in the gut — “good bacteria” — play a role in how our immune responses are regulated. Related: Mythbusters: Mood Plays Little Role in Your Health Natural Ways to Improve Your Gut-Brain Connection While there’s still much to uncover about the mystery of the gut and all it affects, we are sure of a few things you should do to improve your gut-brain connection. 1. Avoid Processed Foods For starters, a whole foods-based diet leads to a gut with a much different makeup than one that’s been fed mainly refined and processed foods. Even worse, ultra-processed foods — like white bread, chips and snack cakes — make up nearly 60 percent of the average American’s diet. The added sugar found in these foods, often disguised as different types of artificial sweeteners, are responsible for a variety of health conditions, from obesity to type 2 diabetes to migraines. 2. Eat Probiotics Eating probiotic-rich foods, like kefir and sauerkraut, can also cause your gut and mood to thrive. Probiotics are good bacteria that primarily line your gut and are responsible for nutrient absorption and supporting your immune system. 3. Swear Off Gluten For many people, limiting gluten will also have positive effect on their gut microbiomes. The traditional methods of soaking, sprouting and souring grains in order to make them digestible and nutritious have been abandoned for a fast and convenient method of mass producing food. 4. Eat Healthy Fats Healthy fats are essential for brain development. Olive oil, for instance, includes a high amount of antioxidants that protect your cells from damage. It also helps improve memory and cognitive function, and works as an anti-inflammatory. Avocado benefits range from protecting your heart to helping with digestion, but it’s also a great pick for improving your mood. 5. Consume Mushrooms The shiitake mushroom contains plenty of vitamin B6. Because vitamin B6 impacts the production of serotonin and neurotransmitters, healthy B6 levels are associated with a positive mood and reducing stress naturally. It’s also been shown to effectively treat mood disorders like depression in animal research. 6. Eat Nuts Have a small handful of nuts, like almonds, cashews, walnuts and Brazil nuts. Why? Research shows they’re full of serotonin, a feel-good chemical that’s in short supply when you’re depressed. 7. Have Sesame Seeds Sesame seeds benefits stem from tyrosine, an amino acid that boosts the brain’s dopamine levels. It kicks the feel-good hormone into high gear while balancing out the others. We don’t have all the answers on the gut-mood link just yet, but one thing is certain: Our bodies and minds are much more connected than you believe. Taking care of one part will reap benefits for the rest of you. Final Thoughts The microbes in the gut play a significant role in human body function. They are responsible for everyday functions, including digestion and the nutrient absorption, and gut health has a significant impact on mental health. This is known as the gut-brain connection. Research shows that there’s a connection between gut microbiota and mental health disorders like depression and chronic anxiety or stress. The key is to improve gut health, which will reduce systemic inflammation and improve mental health thanks to the gut-brain connection. To read the original article click here. For more articles from Dr. Axe click here.

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Brain Detox: Is It Time for a Cleanse? (Plus How to Do It)

AHA Publisher — Mon, 14 Dec 2020 08:00:58 +0000

Jillian Levy, CHHC via Dr. Axe – Your liver and kidneys might normally get all the credit when it comes to detoxification, but did you know that your body also has another extensive system in place that helps detoxify your brain? If you’re wondering what a “brain detox” is all about — or “how can I clean my brain?” — you’ve come to the right place. Below we cover what exactly a brain detox entails, whether or not you really require one to maintain normal brain activity, and tips for boosting your mental health even if you don’t want to actually do a “cleanse.” What Is the Glymphatic System? The glymphatic system refers to the system of blood vessels in the body that removes waste products from the brain and central nervous system. The glymphatic system is most active while you sleep, which is why getting a good night’s rest is imperative for feeling mentally sharp. How does the glymphatic system work? This system depends on cerebrospinal fluid (CSF), which enters spaces next to smaller blood vessels that lead to the brain. CSF interchanges with interstitial fluid, the fluid surrounding the brain cells. This helps form a glymphatic vasculature that “detoxifies” the brain by collecting waste, such as proteins (including the protein called beta-amyloid, which may contribute to Alzheimer’s disease), metabolites, toxins, etc. This system then carries this waste away from your brain and through your body so it can be dispelled. While we’re sleeping, there is increased glymphatic activity due to greater availability of space between interstitial and cerebrospinal fluid. Exercise can also boost glymphatic activity, according to some studies. When the glymphatic system becomes disrupted, it’s thought that this can contribute to some diseases of the brain, as well as symptoms like brain fog and poor memory. Researchers now believe that a well-functioning “clearance system” in the nervous system is critical for prevention of neurodegenerative disorders, such as Alzheimer’s, Parkinson’s, Huntington’s disease and ALS. Many experts believe that your brain’s glymphatic system may need to work harder if you’re exposed to many toxins, especially over a long period of time. Toxin exposure that affects the brain can be caused by: Eating a highly processed diet with inflammatory foods High intake of alcohol Drug and tobacco use Use of some medications Exposure to foreign substances, such as heavy metals and environmental pollutants While not a toxin, sleep deprivation is also linked to impaired mental capabilities. Aging also disrupts glymphatic function, such as by decreasing CSF and blood flow to the brain/pulsing of the arteries, although healthy habits can help slow this down. What Is a Brain Detox/Brain Cleanse? A brain detox, or brain cleanse, is intended to help protect against neurodegenerative diseases and decrease symptoms related to poor brain function. Why do people try brain cleanses? Usually to help manage symptoms such as: Fatigue Brain fog Anxiety Depression Memory loss Brain injury and stroke Addictions This type of cleanse usually involves steps such as prioritizing sleep, taking certain supplements that may help support brain function, eating an anti-inflammatory diet, exercising and fasting if appropriate. While all of these habits can be beneficial for overall mental and physical well-being, most experts don’t believe that a strict “brain cleanse” is actually necessary to support healthy cognitive function. Instead, consistently leading a healthy lifestyle seems to offer the most benefits and protection against mental/cognitive health issues. How to Detox Your Brain How do you do a mental detox? Here’s how to detox your brain according to research regarding mental health: 1. Get Enough Sleep Getting enough sleep each night is one of the best ways to support your brain’s natural detoxification processes. Most adults need about seven to nine hours of sleep per night to operate at their best. Here are tips for helping you get the best sleep you can: Go to bed and wake up at approximately the same time every day, including on the weekends/your days off. This helps regulate your circadian rhythm, which controls your energy, motivation, appetite and more. Sleep in a very dark and cool room. Try white noise to help drown out disturbances. Read something relaxing to calm your mind. If racing thoughts keep you up, try journaling before bed. Establish a bedtime routine that is calming, such as by taking a warm shower, stretching, lighting candles, etc. Exercise during the day to help you sleep better at night. Close to bedtime, try gentler activities that won’t keep you awake, such as light yoga, meditation and deep breathing exercises. Spend time outdoors each day in the sun and in nature, which is beneficial for boosting vitamin D levels, relaxation and controlling stress. Consider trying supplements, such as melatonin (which should be used short term), 5HTP, and herbs like valerian root, kava and ashwagandha. 2. Eat an Anti-Inflammatory Diet Due to the gut-brain connection, your diet plays a pivotal role in managing your cognitive health. Gut-related and intestinal problems, such as leaky gut syndrome, can increase inflammation, which can alter how well your organs work, including the brain, and can contribute to issues such as depression, fatigue, anxiety and lack of concentration/focus. Your brain needs a steady supply of nutrients — including protein, healthy fats, antioxidants, omega-3 fatty acids, and essential vitamins and minerals — for you to feel your best. Emphasize these “brain foods” in your diet in order to fight free radical damage and boost your nutrient intake: Vegetables, such as leafy greens, beets, broccoli, bell peppers, carrots, etc. (fruits and veggies are both high in bioflavonoids, carotenes, polyphenols, thiols, anthocyanins, and other vitamins and minerals that fight free radical damage) Fresh fruits, including berries, oranges, etc. Herbs and spices, such as ginger, turmeric, garlic, rosemary, etc. Fermented, probiotic foods like yogurt, kefir, kimchi and sauerkraut Nuts and seeds Legumes and beans Complex carbs like whole grains and sweet potatoes Grass-fed meats Wild-caught fish, including salmon, sardines and mackerel Pastured poultry and free-range eggs Foods high in copper, vitamin C and manganese, which are all important for their roles in detoxification, such as citrus fruits, berries, leafy greens, mushrooms, organ meats, spirulina and algae Healthy fats, such as avocados, olive oil, coconut oil and grass-fed butter You also want to drink plenty of water throughout the day to stay hydrated, which is important for supporting your lymphatic system and keeping your energy up, in addition to green tea, herbal tea and and coffee In addition to eating a diet that includes lots of foods with anti-inflammatory, antioxidant and anti-carcinogenic effects, you want to avoid foods that can aggravate inflammation, autoimmune reactions and oxidative stress. These include processed meats, foods with processed vegetable oils and trans fats, added sugar, and highly processed foods in general. You may want to consider trying an elimination diet if you deal with digestive issues, brain fog or acid reflux/heartburn. If this sounds like you, it may help to avoid these aggravating foods: Large and heavy meals, especially close to bedtime Spicy and acidic foods, such as citrus fruits, vinegars and peppers Caffeine from coffee and chocolate Alcohol Mint 3. Exercise There’s some evidence suggesting that exercise may increase glymphatic activity and also improve brain plasticity, which plays a role in learning and memory. Additionally, exercise can help you cope with stress, sleep more deeply and have more energy in general. Most adults should aim for at least 150 minutes of moderate exercise each week, which can be divided into shorter sessions. High intensity exercise (HIIT workouts) can also benefit brain health in various ways, such as by increasing blood flow to the brain, supporting mitochondrial function and potentially staving off dementia. Ideally try mixing up your workouts to keep things interesting and to challenge your body, such as by running, lighting weights, walking, hiking, cycling, doing tai chi or yoga, dancing, etc. 4. Intermittent Fast Fasting seems to help protect the brain against neurological diseases by influencing certain proteins involved in brain aging and by decreasing oxidative stress/inflammation. According to BrainFacts.org: In lab animals, fasting, as well as exercise, stimulates the production of a protein in nerve cells called brain-derived neurotrophic factor, or BDNF. This protein plays critical roles in learning, memory, and the generation of new nerve cells in the hippocampus. Its effect on mitochondrial activity also positively affects the brain. Some research, mostly from animal studies, has demonstrated that fasting may help boost working memory, alertness, learning, and can also improve physical performance and energy. 5. Minimize Toxin Exposure While avoiding all chemicals and toxins may not realistic, try to reduce exposure as much as your can, such as by avoiding smoking, drug use and unnecessary medications. Cut back on exposure to contaminants by choosing natural/organic beauty and household products and buying organic food whenever possible. This limits the amount of pesticides, herbicides and other chemicals you ingest. If you suspect you’ve been exposed to heavy metals (such as due to eating farmed fish, contaminated water, dental fillings and household products), consider visiting a naturopathic doctor for testing and possible chelation therapy. Your doctor may also recommend detoxifying treatments, such as infrared sauna sessions. 6. Consider Supplements You can help support your body’s natural ability to detox by taking certain nootropics, adaptogenic herbs and supplements that nourish the liver, kidneys, gut and brain. Consider some of the following, based on your goals and current health: Milk thistle for liver support Medicinal mushrooms for general immune support NAD+ for mitochondrial support L-glutamine for gastrointestinal support Vitamin C for antioxidant support Green tea extract for a boost in energy and antioxidant effects Probiotics for gut support and maintaining a healthy microbiome Risks and Side Effects If most of the interventions above are new to you, take things slowly to prevent yourself from feeling overwhelmed. Too much too soon may even wind up making you feel worse before you start feeling better. What are the signs of your body detoxing? While these side effects may not necessarily be caused by a brain detox, generally speaking when you start a new diet, supplement routine or exercise program, you may temporarily deal with side effects such as: Headaches Fatigue and poor sleep Frequent urination Loose stools and digestive upset Cravings for sugary foods and carbs Nausea Muscle aches Irritability These should go away within one to two weeks — however, if they worsen or persist, it’s a good idea to scale back and speak with a doctor. You should also seek your doctor’s advice before beginning a brain detox/cleanse if you have existing health issues, such as liver or kidney disease, diabetes, or Alzheimer’s disease. Conclusion A brain detox, or brain cleanse, is intended to help protect against neurodegenerative diseases and decrease symptoms such as fatigue, moodiness and lack of concentration/focus. A brain detox can help support the glymphatic system, which refers to the system of blood vessels in the body that removes waste products from the brain and central nervous system. Getting enough sleep each night is one of the best ways to support your brain’s natural detoxification process. Other interventions that are included in a brain cleanse/brain detox include eating an anti-inflammatory diet, exercising, fasting, sauna therapy, and taking nootropic and herbal supplements. To read the original article click here. For more articles from Dr. Axe click here.

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New Gut-Brain Link: How Gut Mucus Could Help Treat Brain Disorders

AHA Publisher — Sat, 30 May 2020 07:00:29 +0000

RMIT University via EurekAlert – Changes in gut mucus could be contributing to bacterial imbalance and exacerbating core symptoms of brain disorders like autism, Parkinson’s disease, Alzheimer’s and Multiple Sclerosis. Mucus is the first line of defence against bad bacteria in our gut. But could it also be part of our defence against diseases of the brain? Bacterial imbalance in the gut is linked with Alzheimer’s disease, autism and other brain disorders, yet the exact causes are unclear. Now a new research review of 113 neurological, gut and microbiology studies led by RMIT University suggests a common thread – changes in gut mucus. Senior author Associate Professor Elisa Hill-Yardin said these changes could be contributing to bacterial imbalance and exacerbating the core symptoms of neurological diseases. “Mucus is a critical protective layer that helps balance good and bad bacteria in your gut but you need just the right amount – not too little and not too much,” Hill-Yardin said. “Researchers have previously shown that changes to intestinal mucus affect the balance of bacteria in the gut but until now, no-one has made the connection between gut mucus and the brain. “Our review reveals that people with autism, Parkinson’s disease, Alzheimer’s and Multiple Sclerosis have different types of bacteria in their gut mucus compared with healthy people, and different amounts of good and bad bacteria. “It’s a new gut-brain connection that opens up fresh avenues for scientists to explore, as we search for ways to better treat disorders of the brain by targeting our ‘second brain’ – the gut.” Gut mucus is different depending on where it’s found in the gastrointestinal tract – in the small intestine it’s more porous so nutrients from food can be easily absorbed, while in the colon, the mucus is thick and should be impenetrable to bacteria. The mucus is full of peptides that kill bacteria, especially in the small intestine, but it can also act as an energy source, feeding some of the bacteria that live inside it. Gut Neurons and Brain Disorders Scientists are learning that brain disorders can affect neurons in the gut. For example, RMIT researchers have shown that neurons in both the brain and the gut nervous systems are affected in autism. The new review suggests that reduced gut mucus protection may make patients with neurological diseases more susceptible to gastrointestinal problems. Hill-Yardin said severe gut dysfunction could exacerbate the symptoms of brain disorders, significantly affecting quality of life for patients and their families. “If we can understand the role that gut mucus plays in brain disease, we can try to develop treatments that harness this precise part of the gut-brain axis,” she said. “Our work shows that microbial engineering, and tweaking the gut mucus to boost good bacteria, have potential as therapeutic options for neurological disorders.” To read the original article click here.

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