The Neglected Link Between Inflammation and Mental Health

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Mental well-being requires physical well-being. Physical well-being requires good-quality food and a healthy lifestyle. One key nutritional factor that can impact mental health is inflammation. Improving food choices can reduce inflammation, which science has shown to be associated with mental health issues like depression and cognitive decline. Understanding the connection between inflammation, mental health, and nutrition is crucial.

Poor or nutritionally deficient diets can trigger inflammatory responses that significantly affect mental health. Inflammation is now recognized as a major factor in depression, cognitive decline, and other mental health issues. Reducing inflammation is fundamental to healing, as I discuss below.

Common Causes of Inflammation in the Body

• Chronic stress
• Trans fats and refined sugars
• Physical inactivity
• Obesity
• Smoking
• Leaky gut, also called intestinal permeability
• Lack of sleep
• Exposure to toxic substances
• Vitamin D deficiency

Chronic low-level inflammation is a known contributor to depression, which often begins with chronic stress. While stress is unavoidable, adverse childhood events (ACEs) can increase vulnerability to depression and chronic physical diseases. Chronic stress impairs the adrenal glands' ability to manage inflammation, and inflammatory cytokines can hinder the conversion of tryptophan to serotonin.

This suggests that helping clients with a history of ACEs reduce inflammation through better food choices can be beneficial. Clinical signs of low-level chronic inflammation include depression and chronic pain. One inexpensive lab test to assess systemic inflammation is C-reactive protein.

It's essential to differentiate between normal, localized, and chronic inflammation, which underlies many disease processes, including depression. Improving digestion by consuming anti-inflammatory foods and reducing stress are vital strategies for reducing inflammatory diseases.

Acute vs. Chronic Inflammation

Acute inflammation is a localized immune response to sudden body damage, such as a cut or infection. Symptoms include puffiness, redness, soreness, heat, pain, stiffness, congestion, and itching, indicating a well-functioning immune system.

Chronic inflammation, on the other hand, is a persistent low-grade inflammatory response lasting months to years, gradually damaging the body. It can result from continued exposure to low levels of allergens or toxins, such as mold, from dietary factors like food additives, processed foods, and refined sugars, or from high-stress levels. Over time, the body's response to these substances breaks down healthy cells and tissues.

Depression is now understood to reflect a chronic inflammation process. Histamine, released during chronic inflammation, can inhibit serotonin release, the "happy" chemical in the brain (Hersey et al., 2021). While selective serotonin reuptake inhibitors (SSRIs) are commonly used to treat depression, addressing the underlying inflammation by reducing exposure to histamine-triggering substances can also alleviate symptoms.

Anti-inflammatory Foods and Their Benefits

Incorporating turmeric into your diet is a simple way to combat inflammation, pain, and depression. Turmeric contains curcumin, a potent anti-inflammatory and antidepressant. It can be used in various recipes, especially when combined with freshly ground black pepper, for better absorption. A daily turmeric latte is a delicious way to reduce pain and improve mood.

In addition to turmeric, several other foods are known for their anti-inflammatory properties. Omega-3 fatty acids, found in fish like sardines, herring, canned wild salmon, and anchovies, are powerful anti-inflammatories that can improve mental health. Berries, including blueberries, strawberries, and raspberries, are packed with vitamins and antioxidants that help combat inflammation.

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Lifestyle Changes to Reduce Inflammation

Beyond diet, certain lifestyle changes can significantly reduce inflammation. Regular physical activity is one of the most effective ways to combat chronic inflammation. To reach a state of balance and health, it’s critical that we move our bodies. And remember, the best exercise for you is the one you can and will do.

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Getting adequate sleep is also crucial. Poor sleep can increase stress and inflammation, making it harder for the body to heal. There are two main types of sleep issues: falling asleep (delayed sleep onset) and the ability to stay asleep throughout the night.

Stress management techniques, such as mindfulness meditation, yoga, and deep breathing exercises, can also help lower inflammation levels.

Moving Forward

Reducing inflammation through diet and lifestyle changes is a powerful way to improve both mental and physical well-being. By making informed food choices, incorporating anti-inflammatory foods, and adopting healthy lifestyle practices, you can significantly lower your risk of inflammation-related health issues. Understanding the intricate relationship between nutrition, inflammation, and mental health empowers us to take proactive steps toward a healthier, happier life.