Mental illness or inflammation?

Often, when we experience brain fog, fatigue, flat mood, anxiety, or PMS we are diagnosed with depression. We may not be clinically depressed but our medical practitioners can provide a drug to make it better. This occurs without any investigation into the underlying reasons for why we may feel this way. Inflammation and our immune system plays an important role in mental health- or illness, and this in turn is related directly to the health of our gut. The recent inflammatory model of mental health has helped us appreciate the importance of the gut–brain connection. It’s actually through the balance of the gut microbiome and the integrity of the gut lining that the brain receives signals from our external environment. If this goes awry, the brain is affected. Most research on gut health and depression involves rodents being injected with lipopolysaccharide (LPS), an endotoxin that is supposed to stay in the gut. Endotoxins make up the outer membrane of the cell wall in a gram-negative bacteria. Gram-negative bacteria include most of the bacteria found in the gastrointestinal tract, which cause infection and disease. If the gut lining is compromised in any way, LPS is often detected in the blood circulation indicating that inflammation is present and causing an immune response. And in many cases when LPS and inflammation are present, illness of the mind follows.

To digress briefly, I would like you to consider this. If we took a different approach and focused on measuring systemic inflammation first, rather than fixating on symptoms of mental illness, we could possibly uncover that we feel unwell in our mind because we are inflamed. Just a thought.

“Dietary change is step one, because we can change the microbiota dominance within seventy-two hours of simple changes to eliminate potential triggers to the immune system and rebalance the gut flora.” 
― Kelly Brogan,

The inflammatory response is an important component of our immune system. When we are exposed to bacteria, viruses, toxins, or parasites, the immune system recruits cells, proteins, and tissues, including the brain, to attack these toxic visitors. This reaction is healthy and normal, because acute inflammation will make the injured area swollen and hot so we are restricted in movement and have to rest to recover. Meanwhile the inflammatory cells help clear the mess made by the toxic invaders.

It is interesting that the sickness behaviour accompanying inflammation causes the patient to rest and recover. We may feel fatigue, brain fog, loss of appetite and loss of motivation… wait … that sounds like depression! This constellation of changes is adaptive and makes us sleep, and isolate to remove the risk of infecting others. When this response is dysregulated and goes on for too long our minds can be impacted and depression or other mood disorders can occur. There is plenty of evidence to show that markers of inflammation are elevated in those depressed compared to non- depressed.

So how did we get inflamed? Diet is a primary driver of inflammation. Particularly a diet high in sugar and processed foods.

Sugar spikes insulin and triggers the production and release of inflammatory cytokines. Studies have found that people who consume around 40 grams of added sugar per day — roughly the amount in a can of cola or six fun-size chocolate bars show an increase in inflammatory markers both immediately after consuming it and over time.

Another food that we should steer clear of are seed oils.  The presence of seed oils (which were a lovely ‘gift’ from the Industrial Revolution) is verification that the food is processed, and not natural. Anything containing canola, soybean, sunflower oil or any other industrial seed oil will not nourish and heal your body or brain. These oils contain polyunsaturated fatty acids that oxidise easily and are unstable. This can then lead to the production of lipid peroxides and trans fats, which are highly inflammatory.Seed oils have a high ratio of omega-6 fatty acids, as do grains. The use of such oils has contributed to a decrease in our dietary intake of omega-3 fatty acids (anti-inflammatory), and has increased omega-6 fatty acids (pro-inflammatory). Having evolved on a ratio of 1:1 for these fatty acids, now we consume far greater amounts of omega-6 than omega-3s. Increased omega-6 fatty acids are linked with a number of chronic diseases, and a significant increase in inflammation.

 Stress is another factor contributing to high levels of inflammation. Cortisol is a stress hormone that, in small amounts, can boost your immunity by limiting inflammation. But over time, your body can get used to having too much cortisol in your blood. High levels of cortisol encourage high insulin levels and insulin protects fat storage. Fat cells secrete their own inflammatory signals in addition to contributing to states of oestrogen dominance and these are maladaptive responses with detrimental effects.

“Treat our microbiome like a garden – we need to nourish the soil (intestines) for healthy plants (bacteria), while minimising weeds (disease-causing microbes.)”

-Tim Spector

So what can we do to reduce inflammation in our body? Again diet plays a key role.

A 2014 review found that people who followed a Mediterranean diet of fruits, vegetables, fish, and whole grains were 16 percent less likely to experience depression compared to people who followed a typical high-carbohydrate Western diet.  Eat foods such as avocado, sustainably caught fatty fish and use extra virgin olive oil on food where possible. We know that omega-3 fatty acid supplementation is recognised as promoting brain and mind health. Omega-3 fatty acids regulate the production of neurotrophic factors, which impact the growth of new brain cells and effect emotional regulation. These fatty acids can also influence gene expression in the brain. But the number one important point to make is that omega-3 fatty acids are anti-inflammatory.

Eat berries daily. Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory  properties. An important consideration is that berries are often sprayed with toxic pesticides and so always soak them in some apple cider vinegar and water before eating.

Drink loads of green tea. Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells. Make sure you consume plenty of vegetables as they contain a wealth of vital nutrients including antioxidants that help to prevent cell damage. Fermented foods like sauerkraut and kefir help to encourage the growth of good gut bacteria that positively impact on mental health. Nuts, seeds and legumes are filled with healthy fats and fibre and are great for a healthy mind and body.

To reduce stress levels plenty of fresh air and exercise are a must. Adopting a silent practice such as meditation will bring short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation and it’s just a matter of finding one that suits you. I used to believe running long distances had a meditative effect. Now I try to practice sitting with my eyes closed for at least 20-45 minutes daily. I have a mantra that I repeat in my mind when thoughts sneak in, and this brings me back to the present moment. Or you could simply pay attention to what you see, hear, taste, touch, and smell while sitting quietly.

It’s vital that we care for our mind just as we do our body. If we have pain or discomfort in our body we will more often than not attempt to find the root cause before taking medication. We need to adopt this same investigative approach when we feel malaise or anxiety in our mind.

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort”

-Deborah Day

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