How Diet And Health Impact Depression

 

Truth be told, depression is much more than an “emotional issue.” There truly is a science behind all of this, as genetic links and research studies have shown. And proving that point even more, is a new article from the acclaimed online medical resource, WebMD. Doctors from that site now claim that even germs and microorganisms play a part in chronic sadness, as evidenced by a newly discovered gut bacteria.

 

The link can tie back to certain diets and a lack of probiotics. When surveying roughly 2,100 adults, WebMD’s researchers found that those with depression did have differences in specific groups of gut bacteria. Those with an imbalance of microbes suffered from issues with their immune system and a decrease in the production of chemicals that influence the brain.

 

This chemical deficiency (at least among the 2,100 surveyed) showed direct links to depression. The other notable stat to be revealed was the “vicious cycle” that occurs once this diagnosis has taken place. We know that many people with depression don’t eat well and often have a loss of appetite. According to the researchers, those symptoms only further the problem.

 

“It becomes almost like a chicken-and-egg question,” UCLA researchers Dr. Emeran Mayer told the site. “People with depression certainly have different diets, and different habits, than people without depression. And that would affect the gut microbiome.”

 

Continued studies are being done to determine the initial causes of this type of bacterial infection and how it can be combated. Dr. Mayer did admit that healthier eating and regular vitamin supplements would all be beneficial. But science has yet to prove if that alone will completely remove the issue.

 

Foods that have shown to have a positive effect thus far include vegetables, fruits, nuts and grains (all of which fall into a healthy regular diet). Dr. Mayer also emphasized the avoidance of processed foods if you think you’re suffering from depressive symptoms.

 

“I’d say eat a diet that’s largely plant-based and highly variable in the types of plant foods,” Mayer concluded. “If you’re just eating tomatoes, that’s not enough.”

 

Obviously, overcoming depression requires a lot more than changing what you eat. But we wholeheartedly agree that a healthy diet can make a significant difference in your emotional (and physical) well being. Nevertheless, we encourage anyone suffering from chronic sadness to reach out and add therapeutic support into your recovery toolkit.

 

How Yoga Can Help With Recovery

 

We’ve talked about many different outlets to help people stay focused on sobriety after battling an addiction. And one that continues to garner positive results is yoga meditation. Not only does it help clear your mind and focus inward, it also has a lot of physical benefits; such as building strength and improving flexibility. And don’t just take our word for it. Across the country, more and more yoga recovery practices are being put into play. One example is happening in Columbus, Ohio and making national headlines.

 

The Trini Foundation was started by a man who successfully beat an addiction himself. Taylor Hunt was recently featured on TheFix.com website and discussed his yoga facility, which appears to be changing lives within his community. It is worth noting that Ohio is one of the hardest hit states when it comes to America’s opioid crisis, so a relief like this is more than welcomed.

 

What Hunt did with his foundation, was make an affordable yoga studio that focused on sobriety and methods to keep people clean.

 

“I became an Ashtanga yoga teacher 10 years ago,” Hunt explained to the site. “I wanted to make sure other people could do the 12 steps and take yoga, do them together, because it can give you a completely different equation. I began believing that I didn’t have to live in this pattern of addiction and relapse that a lot of people in the 12-step program struggle with. But I knew that financially a lot of people in recovery couldn’t afford yoga. So I started the foundation because I wanted to be able to give the addict who might not ever have an opportunity to go to yoga a good excuse to go. It’s a tool to save lives. So we raise money so we can provide scholarships to people who are addicts.”

 

So far, the Foundation has become a major success. It got the attention of the local Columbus Dispatch and is now working with prison programs to help those struggling behind bars. It’s also built a large social media following and has an active website with blogs and news updates.

 

We certainly wish Taylor and the Trini Foundation much continued success. And if you happen to be closer to our neck of the woods, we would be happy to get in touch and connect you to sobriety themed workshops across Southern California.

 

Links Between Stress And Overeating

We have all heard the term comfort food before, as in “I need to eat a certain dish because I’ve had a stressful day.” Well that happens to be an honest reality and for many, indulging in heavy meals to cope with difficult feelings has led to weight gain and an unhealthy lifestyle. This actually is a much more common phenomenon than most people realize. So much so, that Harvard University recently addressed it on their wellness site.

The Harvard article was actually written by people in their medical department and pointed out some very real scientific links between stress and overeating. For starters, people who deal with consistent stressors can have a physical reaction with their adrenal glands. During certain moments, these glands can release a hormone called cortisol, which has been proven to increase a person’s appetite. And if those moments continue, there could be constant cravings at play.

“Once a specific stressful episode is over, cortisol levels do tend to fall,” the article states. “But if the stress doesn’t go away — or if a person’s stress response gets stuck in the ‘on’ position — the cortisol levels may stay elevated.”

Beyond that, the cortisol hormones may actually drive people towards unhealthier food choices. Studies cited by Harvard show that animals who have exhibited symptoms of distress tend to increase their intake of food high in fat or sugar (sometimes both). Once ingested, these “junk foods” have been shown to have a feedback that dampens stress related emotions. As the article emphasizes, these scientific findings actually do add merit to the comfort food theory.

Beyond indulging in ice cream and fast food, stressors do have other links to weight gain. People who are dealing with external pressures tend to exercise less and drink more alcohol, both of which can contribute to increased pounds and an unhealthy lifestyle.

To help curb the habits, the Harvard writers did offer a few tips for people looking to food for support. If there are overwhelming stress factors in your life, the article recommends meditation as a healthier alternative to eating. Jogging and cardio work has been shown to level off cortisol levels as well. Social support is another key avenue for people dealing with heavy stress. Leaning on friends and family can certainly steer a person away from lonely nights of junk food.

Of course if the problem persists and you are seeing noticeable changes in your weight and overall health, our team is more than happy to step in and offer support.

When Does Grief Become Unhealthy?

Grief is something that all of us must face at some point in our lives. But where are the lines drawn? When does “normal mourning” for a lost loved one turn into depression and unhealthy behavior? Truthfully those lines aren’t always black and white, but a new article from The Cleveland Clinic does a nice job of identifying important warning signs.

The insightful piece does hone in on the devastation a person may feel after a close loved one has passed away. Death (or even a sudden job loss or injury) can lead to drastic changes to a person’s lifestyle. Cleveland Clinic director Amy Greene encourages people to open themselves up to these challenging situations and not rush through the pain.

“We live in a culture that wants to quickly move past grief, as though it were an obstacle,” she explained in the article. “We just want to be ‘over it.’ But the truth is, it’s normal for someone who is grieving to feel off-kilter for a very long time. Adjusting to the new reality takes time and does not follow a totally predictable pattern (in spite of what many people will tell you).”

Greene then points out how people should always assess their feelings and take note of patterns that start to become unhealthy. While the grieving described above is very normal, there are turning points which should not be ignored.

Consistent lack of sleep, for example, can be a sign that grief may be turning into depression. Unhealthy eating and drinking habits are another indicator called out in the article, particularly if they last more than three to four weeks.

A feeling of loneliness can also be a borderline symptom. On the one hand, yes it is very normal to want to grieve in private and withdraw from social circles after a major loss. But when that behavior begins to morph into complete isolation, it may be time to seek out help.

Becoming too sedentary is another warning sign to look out for (per the article). Greene recommends “moving your body” even during the grieving period. Going for walks (alone or with company), getting outdoors and staying active are a good methods to avoid depression.

One other big tool to avoid unhealthy grieving is simply setting aside time for a support group. As Greene accentuated, having camaraderie and listening to people in similar situations is a big part of the healing process.

“I’ve seen how much this can be a reprieve; grievers can see an example of others who have coped and are getting through the toughest parts,” Greene concluded. “It helps many people realize, ‘I’m not alone.’ They see that grief is a human thing we all share.”

Can Heavy Stress Hurt Your Immune System?

If you haven’t had the chance to follow the blogs of WebMD, we highly recommend doing so. The famed medical site has a ton of helpful information related to health and wellness. One recent topic that they covered seemed extra poignant to us, primarily because it is something that we have seen firsthand.  According to their scientific data, intense stress can increase a person’s odds of developing an autoimmune disease.

Using research that included over 100,000 case studies, doctors from the site determined that people who face stress on a daily basis have a 35 percent greater risk of contracting issues like rheumatoid arthritis, psoriasis, Crohn’s disease and celiac disease than those who do not. Even more interesting, was the fact that the likelihood increases among women, particularly those who are African-American, Hispanic or Native-American.

“Patients suffering from severe life stressors should seek medical treatment due to the risk of chronicity of these symptoms and thereby further health decline, such as the increased risk of autoimmune disease,” lead researcher Dr. Huan Song wrote on the site. “This study adds to the evidence of the link between stress conditions and physical well-being, warranting further attention to the reduction of trauma and other causes of stress conditions, as well as improving treatment of these conditions.”

Indeed, trauma was brought up as a major trigger point as well. The research concluded that there was still no definitive reason as to why they increase the immune system risks, but there are several theories. One has to do with the fact that people dealing with these conditions tend to sleep less, which can have physical repercussions on the body. There are also strong associations between stress and substance abuse, which has been proven to do damage to people’s nervous systems.

The good news is, Dr. Song and others believe that these traits can be reversible. The key factor, though, is treatment. Examples used were support groups, certain anti-depressants (particularly for people dealing with PTSD) and ongoing therapy to cope with life’s stressors.

“There are now several treatments, both medications and cognitive behavioral approaches, with documented effectiveness,” she concluded. “It is notable that when people received effective treatment, their risk for autoimmune disorders was lessened.”

At inneractions, we too believe that treatment is essential to reduce theses risks. We offer Stress Management sessions at our facility and welcome anyone impacted by trauma or severe life challenges to reach out and get the help they deserve.