by Buffy Owens

Mental health issues have a huge impact on society. Some suggest that their impact is larger than any other chronic disease, including heart disease or diabetes. And if you suffer from persistent pain, then you're four times as likely to have depression or anxiety than patients who are pain-free. 

There are so many factors involved in complex conditions like mental health issues and persistent pain. But today, we're going to look at just one of these factors — inflammation.

First, we’ll go over a few of the links between inflammation and mental health. Then, we’ll talk about some exciting research into natural approaches - things like foods, nutrients, and lifestyle upgrades - and how these are related to better mental health.

The word inflammation comes from the Latin word “inflammo,” meaning “I set alight, I ignite.”

Because inflammation can become harmful, it has gotten a lot of bad press lately. However, inflammation isn’t always a bad thing. As in most areas of health, it’s the balance that’s important.

Inflammation is actually a natural process that our body uses to protect against infections, irritants, and damage. Inflammation helps our bodies eliminate damaged cells and tissues, and helps them to repair. It also helps to reduce the cause of the damage, for example, by fighting the infection. Inflammation that happens in a big way, but for a short time can help the body to heal these injuries and infections.

On the other hand, lower levels of inflammation sometimes stick around longer than necessary. This long-term “chronic” inflammation can cause damage over time. Often, there are few, if any, signs or symptoms. It’s this chronic inflammation that is linked to many conditions including mental health, heart disease, and diabetes.

Inflammation mostly comes from our immune system’s response to infections and injuries. It also involves our blood vessels (arteries and veins) and other molecules. A few of these inflammatory molecules, or “markers,” include free radicals (oxidants), cytokines, and C-reactive protein (CRP).

So, what are the links between inflammation and mental health?

There are many factors linked to sub-optimal mental health, just as there are many factors linked to complex pain. One of these is inflammation.

In terms of depression, the link with inflammation was first discovered back in 1991. With respect to bipolar disorder, the link between it and immune dysfunction was proposed as far back as 1981.

Research shows that inflammation may be a factor for about one-third of people with depression. This article focuses specifically on the links between inflammation and mental health.

Evidence for a link between what we eat and how we feel is fairly new. The first studies to be published on this were as recent as 2009. This new area is called “nutritional psychiatry.”

The relationships between foods and mental health are complex, and we’re just starting to understand them. While many studies show a link, all of them don’t.

As an example, one study concluded:

“Our data support the hypothesis that high dietary quality is associated with good emotional well-being.”(Meegan et. al, 2017)​

​​​​What foods are associated with worse moods? These not-so-healthy dietary patterns include higher intakes of:

In fact, it’s not just “associations.” A recent clinical study found that when people start eating a healthier diet, they can actually reduce some of their mental health symptoms!

This study is particularly interesting. It’s called the SMILES trial.

What makes the results from the SMILES trial strong is that it was an actual experiment. It didn’t just ask people what they ate, measured their inflammatory markers, and what their symptoms were. It was “interventional” - people agreed to actually change the way they ate!

The researchers say:

“...this is the first RCT [randomized control trial] to explicitly seek to answer the question: If I improve my diet, will my mental health improve?”(Jacka et. al, 2017)

Here’s how it worked:

The SMILES trial recruited 67 people with depression and poor dietary quality to a trial for 12-weeks. These were people who reported a high intake of sweets, processed meats, and salty snacks; and a low intake of vegetables, fruits, lean protein, and dietary fiber.

Half of them were asked to:

This half of the participants who upgraded their diet were also given seven professional nutrition counselling sessions.

The other half of the people in the SMILES trial were given social support. They were “befriended” and discussed sports or news, or played cards or board games. There was no nutrition support, nor any dietary recommendations given to people in this group.

The researchers found that in 12-weeks the people who improved their diet actually also improved some mental health symptoms! They said:

“We report significant reductions in depression symptoms as a result of this intervention… The results of this trial suggest that improving one’s diet according to current recommendations targeting depression may be a useful and accessible strategy for addressing depression in both the general population and in clinical settings.”(Jacka et. al, 2017)​

It would be great for other, larger trials to confirm these results. In the meantime, eating a more health-promoting diet is helpful for so many conditions, not just mental health conditions!

Is there something special in these foods that may help with moods? We know the brain needs enough of all essential nutrients in order to function properly. And insufficient levels are linked with the stress response and the immune response.

Eating nutrient-dense foods is the best way to get nutrition. Foods are complex combinations of nutrients. Supplementing with individual nutrients is not the same as eating a healthy diet.

Let’s go over a few key nutrients for better moods.

People who tend to be low in B-vitamins are more likely to have mental health issues. Higher intakes of vitamin B6 (pyridoxine) and B12 (cobalamin) may reduce risk.

With folic acid in particular, the connection may be due to its different forms. “Folic acid” is the inactive form of vitamin B9. Our bodies naturally converted it into the active form (called L-methylfolate) by the enzyme methylenetetrahydrofolate reductase (MTHFR).

Once folic acid has been activated, it goes to the brain and is used to make neurotransmitters like serotonin, melatonin, dopamine, epinephrine, and norepinephrine.

Interestingly, many people with mental health issues are unable to convert folic acid into its active form.

One study tested supplements with the active form of folic acid (L-methylfolate) on people with mental health issues. While some people had a moderate improvement, the people who also had inflammation (higher levels of CRP) had an even greater improvement.

Vitamin D is well known to help absorb calcium for strong bones, but has many other functions too. In terms of immunity, vitamin D can reduce inflammatory molecules in people with certain infections and inflammatory diseases. Vitamin D has a number of roles within the brain. Vitamin D plays a role in circadian rhythms and sleep, and influences the growth of nerve cells in the developing brain.

There is growing evidence that people who tend to be low in vitamin D also tend to have more mental health symptoms. In fact, some (but not all) studies show that vitamin D supplementation can improve mood scores and reduce mental health symptoms.

Vitamin D is the most commonly deficient nutrient in Western countries. It’s known as the “sunshine vitamin” because our skin makes it when exposed to sunlight.  It is also found in a few foods, and as a supplement.

Foods aren’t the only thing that can be upgraded to improve your mental health and inflammation. Your lifestyle can have a big role too!

Both exercise and sleep are important factors that can improve moods and inflammation.

People with mental health issues are more likely to lead sedentary lives. This is another factor that can increase levels of chronic inflammation.

There is a lot of evidence that exercise helps to reduce the risk, and symptoms, of mental health issues. Regular exercise reduces inflammation. We know this because CRP levels are lower in people who regularly exercise, than those who do not. Plus, people who exercise at a higher intensity have even lower levels of CRP.

I encourage you to reduce the amount of time you are sedentary, and take active breaks.

Sleep plays a vital role in our physical and mental health. Lack of enough high quality sleep is very commonly associated with mental health issues. People who experience insomnia are at higher risk for later developing mental health issues.

Lower amounts of sleep can affect the immune system and increase chronic inflammation. Increasing levels of CRP and inflammatory cytokines have been measured with sleep deprivation.

If you’re not getting at least 7 hours of sleep each night, start trying to make it a priority.

It’s an exciting area of research that will continue to answer more questions about this link. In the meantime, try eating a more health-promoting (anti-inflammatory) diet, and getting enough nutrients, exercise, and sleep.

by Buffy Owens

There is no life without movement. From the blood that pulses through our veins to the actions required to gather and consume food, your mind and body are intimately connected. And while your brain is the master control system for your body’s movement, the way you move can also affect the way you think and feel.

Some of the functions for movement are obvious — like hunting and gathering. Other critical aspects of movement may be less obvious — like the way movement acts as an extension of your cardiovascular system or primary pump for your lymphatic system. And then there are all the other ways movement impacts you emotionally, mentally, and socially.

There’s a lot I could say about movement. But for today, we'll focus on the importance of moving more in everyday life (i.e. more movement, less exercise).

The human body, with approximately 640 muscles and 206 bones, is made to move. But in general, we humans seem to be moving less and less.

You've probably heard that sitting is the new smoking. There’s been some decent research that indicates that time spent sitting down directly correlates with longevity, insulin sensitivity, heart health and more. Those who spend more time sitting down versus being up and about are more likely to experience health problems and possibly an earlier death. This is independent of exercise habits. Those who sit the most have the most health issues, even if they exercise regularly.

How big of a risk increase are we talking?

Just for giggles, let's talk numbers. Some studies estimate that every extra hour you spend sitting in front of the TV each day is associated with an 18% increase in heart disease death and an 11% increase in death from all causes. Another study framed it this way: every hour of TV you watch after the age of 25 reduces your life expectancy—at least statistically—by almost 22 minutes. Feeling the fear & guilt yet? If so, don't worry, we're not going to dwell on the negative for too long.

Ok. Ok. So we now know that sitting constantly is creating disease. But here's the deal-y-oh, standing constantly also creates disease. The problem is not sitting per se, it’s prolonged stillness and a lack of variation in your daily routine.The problem is being sedentary.

But how do we define being sedentary versus being active? The phrase “sedentary behavior” comes from the Latin word “sedere,” which means, “to sit.” More specifically, the International Journal of Behavioral Nutrition and Physical Activity defines sedentary behavior as:

"Sedentary behavior is any waking behavior characterized by an energy expenditure ≤1.5 metabolic equivalents (METs), while in a sitting, reclining or lying posture. In general this means that any time a person is sitting or lying down, they are engaging in sedentary behavior. Common sedentary behaviors include TV viewing, video game playing, computer use (collective termed “screen time”), driving automobiles, and reading."

So now that we have a working definition of sedentary behavior, let's take a look at some ways to integrate more movement into your life today!

A growing body of scientific literature shows that moving around for just two minutes every 20 minutes has tremendous health benefits.  But you've got to be moving around! One paper published showed that simply standing for two minutes didn’t do much good. But getting up and moving around, specifically a slow walk, was key to reaping the benefits. 

One of the easiest ways to get more moving in your day is to set a timer during those times when you're sedentary — working at a computer, knitting, writing, reading, watching T.V., etc. By repeatedly setting a 20 minute timer and then getting up and walking around for two minutes throughout the sedentary portion of your day can completely negate the health detriment of prolonged sitting. 

Can't do every 20 minutes? Then shoot for moving for 5 minutes every 40 minutes. This can sometimes be an easier rhythm to start with and then you can always transition to the 20-2 option. 

Here's a few things to do during those two minutes:

A Bit About Blood Sugar Balance

Our body strives to be in balance. It exerts a lot of energy to make sure that our systems are all running smoothly. Our digestive system, nervous system, cardiovascular (heart & blood vessels) system, etc. And this includes our blood too. Our bodies try to balance our blood pressure, blood volume, blood sugar, etc.

There is a normal and healthy range of sugar levels in our blood. The problem doesn’t start until these levels are out of range, i.e. too high for too long.

Here’s how our bodies strive to maintain optimal levels of blood sugar:

As you can see, the amount of sugar in your blood is constantly flowing up and down. Up when we eat; down when the insulin tells the cells to pull it out of the blood. Then up again when we eat again and/or start using some of the stored glucose. And down again as it’s used (burned) or stored.

This is all good and healthy!  This is what we aim for.

Blood sugar imbalance
(insulin resistance & type-2 diabetes)

The problem is when the balance is thrown off. When the blood sugar ups and downs become unhealthy. When the “ups” get too high, and they stay there for too long.

Too much blood sugar can cause heart rate issues (arrhythmias), and in extreme cases, even seizures. Too high blood sugar for too long can eventually cause long-term damage to organs and limbs.

 A healthy blood sugar balance is key.

A common way our blood sugar gets too high is when we eat a lot of sugar or highly processed carbohydrates (breads, pastries, pasta, etc.) in a short time. Our digestive system absorbs as much sugar from our food as possible. This is an evolutionary thing. We inherited this from thousands of years ago when food was scarce and the next meal was unknown. Our bodies adapted to crave, absorb, and store as much sugar as possible in one sitting, because it didn’t know how long it would be until the next meal. It’s a survival mechanism.

Over the years, if we frequently eat a lot of sugar and have increased body fat, our bodies can change. The muscle and liver cells start ignoring insulin’s call to absorb sugar from the blood. They become “insulin resistant.” When this happens, the sugar stays in the blood for a lot longer than normal. Blood sugar levels become too high for too long.

But this doesn’t stop the pancreas from releasing even more insulin. When this happens you have the paradox of high blood sugar and high insulin.

Some symptoms of insulin resistance are:

Too-high levels of both blood sugar and insulin is not a healthy place to be in. In fact, it can be dangerous and lead to pre-diabetes, and eventually type 2 diabetes.

Type 2 diabetes is a long-term (a.k.a. “chronic”) condition of too high blood sugar, insulin resistance, and inflammation. It increases the risk of many serious conditions like heart disease, kidney disease, blindness, and amputation. Not to mention the number of medications often prescribed to try to keep blood sugar balanced.

Does high blood sugar impact your pain?

Another problem with high blood sugar is that it promotes the production of advanced glycation end-products, or AGEs.  AGE compounds are sometimes called Glycotoxins because they can easily bind with many different cell types and cause damage, oxidative stress, and inflammation. These compounds prematurely age our bodies and have been linked to several serious health concerns and degenerative diseases such as arthritis. In fact, people with diagnosed diabetes are nearly twice as likely to have arthritis. OUCH!

But that's not all.

Those with diabetes can also experience diabetic neuropathy, a type of nerve damage that can occur if you have diabetes. The nerve damage is caused by high blood sugar and the damage can occur anywhere throughout your body. However, for most, diabetic neuropathy damages nerves in their legs and feet. For some people, these symptoms are mild; for others, diabetic neuropathy can be incredibly painful and even disabling.

The good news about blood sugar imbalance

The good news is that improved blood sugar balance can be achieved with clean eating and lifestyle improvements! What you eat, how you eat it, how much exercise and sleep you get, and how you handle stress are all factors that you can improve. 

CAUTION: If you’re already diagnosed, and/or taking medications or insulin injections, make sure you speak with your doctor and/or pharmacist before making any changes. They may also want to monitor your blood sugar levels a bit closer when you start making diet and lifestyle upgrades.

10 tips for keeping blood sugar balanced

Here are my 10 best tips to help you better balance your blood sugar with diet and lifestyle upgrades.

Summary

If your blood sugar is creeping up, there are some food and lifestyle upgrades you can make for better health. But you don't have to do them all at once. Pick just one thing from this list that you feel comfortable with changing and start there. When you've got that one integrated into your life, add another. 

Which of these will help you to better control your blood sugar levels?

Quick Note: There are several medical, diet, and lifestyle approaches to managing medical conditions. None of the strategies that are offered on this blog are intended to be a substitute for professional medical advice. If you have any of these conditions or are taking medications for it, please make sure you’re being monitored regularly.

by Buffy Owens

The holidays are among us! And it's that time of year that’s known for its busy nature that can lead to quite the load of stress. After all, you likely have invitations to gatherings collecting on your counter, a long list of people you need to send holiday cards to, and you're looking ahead at the meals to prepare and moments to spend with your loved ones. Not to mention the shorter days, colder nights, and extra prep required to meet the weather as you head out the door. All of this, on top of your normal everyday life. It can be overwhelming, to say the least.

But the truth is, we are constantly responding to the ebb and flow of life and to the stress that life brings — both positive and negative. Positive stress motivates and drives us. While negatively perceived stress affects our physical and mental health and can rob us of a life full of happiness.

Below are a few of my favorite ways to navigate this busy time of year and make this season a lot more enjoyable, less stressful and a time you will remember with fond memories. Plus, these practices will help you to better understand yourself and keep you engaged with and connected to life. 

My Seven Secret Safeguards For Settling The Stress...

That's it. Seven simple steps to navigate the excess stress this holiday season. I might point out that these steps are often strategies that we utilize in Awareness Through Movement. So needless to say, one of my favorite ways to get more movement in during this busy time of year is to ensure I get enough time on the floor exploring movement the Feldenkrais way (i.e. Awareness Through Movement). Taking just 20-30 minutes a day helps me to embody all of the practices above. 

But do tell, what are your "go-to" practices for maintaining your sanity during this time of year.