New research continues to make the case for sugar’s role in depression. University of Kansas clinical psychologists theorize in the journal Medical Hypotheses that added dietary sugars can create a depressogenic effect by sparking the metabolic, inflammatory, and neurobiological processes tied to depression.
“When we consume sweets, they act like a drug,” explains study coauthor Stephen Ilardi, PhD. “They have an immediate mood-elevating effect, but in high doses they can also have a paradoxical, pernicious longer-term consequence of making mood worse, reducing well-being, elevating inflammation, and causing weight gain.” And because added sugars lack nutritional benefits, Ilardi and his coauthors note, the “depressogenic processes can be affected both by the relative absence of key nutrients and by the excessive presence of harmful foods.” The team analyzed a wide range of research on the physiological and psychological effects of added sugar consumption, including the 69,954-participant, three-year Women’s Health Initiative Observational Study; the 263,923-person NIH–AARP Diet and Health Study; and other large-scale international trials. Researchers identified these depressogenic effects of added sugars: 1. Bodywide Inflammtion which has been recognized as a “potent physiological trigger of depression.” It also leads to fatigue and sleep disruption, which contribute to poor mental health. “A large subset of people with depression have high levels of systemic inflammation,” says Ilardi, author of The Depression Cure. “When we think about inflammatory disease, we think about things like diabetes and rheumatoid arthrithis diseases with a high level of systemic inflammation. We don’t normally think about depression being in that category, but it turns out that it really is. “Inflammatory hormones can directly push the brain into a state of severe depression. So, an inflamed brain is typically a depressed brain.” 2. Microbiome Disruption that can lead to gut dysbiosis, an overgrowth of harmful bacteria that’s been linked to depression and other psychological pathologies. “Our bodies host over 10 trillion microbes, and many of them know how to hack into the brain,” Ilardi explains. “The symbiotic microbial species — the beneficial microbes —basically hack the brain to enhance our well-being. They want us to thrive so they can thrive. “But there are also some opportunistic species that can be thought of as more purely parasitic — they don’t have our best interests in mind at all. Many of those parasitic microbes thrive on added sugars, and they can produce chemicals that push the brain [into] a state of anxiety and stress and depression.” t can reduce production of the energizing hormone needed to fuel the brain. 4. Other effects may include dopamine dysregulation, oxidative stress, and the production of advanced glycation end-products, or AGEs, toxic byproducts of sugar metabolism. (For more on the dangers of added sugars, see “Sugar Shock”.) By the Numbers 16.2 million: Number of American adults who report at least one major depressive episode in a given year, according to the National Institute of Mental Health. 18: Teaspoons of added sugar Americans eat daily, accounting for 14 percent of total calories ingested. 75%: Percentage of packaged foods that include added sugars. Soda and other sugary beverages are the single leading source. The Vagus Nerve.
Sounds kind of fun, doesn’t it? But unlike the other Vegas, what happens in the vagus doesn’t stay there, in fact, it can have a profound impact on your overall health and well being. It may interest you to know that the vagus nerve plays a big role in your overall performance, including things like your “gut feeling” which leads you into some of your decisions. What is the vagus nerve? The vagus nerve plays a very important role in the body, yet most people have barely heard of it. It is a long bundle of motor and sensory fibers, running from the brain stem, and extending down the neck, chest and abdomen. This nerve interacts with a number of vital organs or systems, including the heart, lungs, gut, liver, spleen and kidneys. Vagus means “wandering” in Latin, which is fitting for a nerve which meanders down the body. It is the most complex of 12 pairs of cranial nerves emanating from the brain, and transmits information from the brain to the tissues and organs it reaches. The vagus nerve is busy. There are multiple nervous system functions which it or its related parts are responsible for. A huge role is its contribution to the parasympathetic nervous system. We can break down the functions of the vagus nerve into four key areas:
Basically, it is helping with major functions that keep us alive. What happens when the vagus nerve isn’t operating well? A little research into the vagus nerve finds a whole host of conditions that have either been positively linked, or are currently being investigated for a link to the nerve. These range from minor annoyances to major issues. Of course, if you are impacted anywhere on a spectrum, it can affect your overall feeling of well being and general performance. Most people will experience a vasovagal response due to a stressor or overstimulation of the vagus nerve at some point. Blood pressure lowers, heart rate slows, and the blood vessels in your legs widen, which can cause nausea or fainting. This is a generally harmless response which goes away on its own, however, some people who experience it more chronically may need to seek medical help. Some other problems linked with vagus nerve dysfunction include: obesity, anxiety, mood disorders, bradycardia, gastrointestinal diseases, chronic inflammation, fainting and seizures. Of course, most of these conditions outlined can lead to further illness, for example, obesity and inflammation are both linked with cancersand diabetes. Anxiety or mood disorders might also lead to depression. How does “hacking” the vagus work? There is a growing body of research to suggest that we can manipulate or “hack” the vagus nerve. Vagus hacks date back to some research conducted in 1998 by Kevin Tracey. Through his work, he discovered that by stimulating the vagus nerve with an electrical impulse, he could reduce the body’s inflammatory response. This has positive implications for the treatment of conditions such as Crohn’s Disease, rheumatoid arthritis and other inflammatory diseases. Tracey’s research forms the basis of the idea for bioelectronics, which we now see treating conditions such as depression and epilepsy. Outside of those conditions, inflammation is a response that we all have in our bodies, often as a result of stress. For some people (hey there, entrepreneurs!), that stress and inflammatory response can become chronic, leading to other health issues. The vagus nerve is linked to so many different functions, that there are more “hacks” than having a bioelectric device implanted to stimulate it (this is usually only for extreme cases). In fact, researchers have found that we can combat inflammation by engaging the vagus nerve and improving “vagal tone” – kind of like a workout! Let’s look at what you can be doing: Vagus Nerve Tone The vagus nerve offers a simple explanation why our stomachs and intestines react to stress and heightened emotions as they often do. It is the sensitivity of the vagus nerve and the signals it sends. But there is much more. The health of the vagus nerve is not only critical to our mental health and emotional health, but to a host of other health issues as well. In many cases, for instance, inflammation is our body's response to stress. According to a blog post on Psychology Today (Christopher Bergland, The Athlete's Way, July 6, 2016), the healthy "tone" of the vagus nerve plays an important role in reducing or eliminating inflammation. This has considerable implications for rheumatoid arthritis and other inflammatory diseases, including Parkinson's, Crohns, and Alzheimer's. Additionally, it has been asserted that stimulating the vagus nerve can lead to the inhibition of cytokine production. An excess of cytokines can lead to the growth of tumors, both benign and malignant. The vagus nerve can help regulate heart rate and blood pressure and it may have an impact on a range of conditions, including: heart disease, diabetic neuropathy, cysts, autoimmune disorders, MS, and cluster headaches. Stress and Good BacteriaThere is a bi-directional relationship with stress and bacteria. When you’re stressed or anxious, the amount of good bacteria goes down. But when you work on gut health and get your good bacteria numbers up, it actually lowers the stress response in the body. How? Well, good bacteria in your gut can lower cortisol levels—your main stress hormone and also alter expression of GABA receptors—which helps you feel calm. How to improve Vagus nerve function 1. GABA GABA ia a major inhibitory neurotransmitter. A GABA deficiency can be a big factor contributing to stress and anxiety. GABA (gamma-aminobutyric acid) is one of the major neurotransmitters, chemicals that brain cells use to communicate with each other. It is the primary inhibitory brain chemical that calms the mind and slows brain activity. If you are easily overstimulated and often overwhelmed and stressed out, you might be deficient in this important neurotransmitter. L-Tryptophan Eat foods rich in tryptophan. Dietary tryptophan is metabolized in the gut and may help the astrocytes control inflammation. These foods include spinach, seeds, nuts, and bananas. 3. Intermittent Fasting. Some studies suggest that fasting and dietary restriction can activate the vagus nerve, and considering all the other health benefits of fasting, it's definitely something to think about. 4. Biofeedback. Biofeedback, especially heart rate variability biofeedback, is an amazing type of technology that works by displaying a visual representation of what's happening inside the body. This way, a person can better understand the physiological effects of deep breathing or relaxation techniques; the vagus nerve plays a major role in breathing regulation and heart rate variability, so this can be a fun way to exercise it. 5. Cold Exposure.Studies show that cold exposure causes a shift toward parasympathetic nervous system activity, which as we know is modulated by the vagus nerve. So if you've never explored the benefits of hot to cold showering, your vagus nerve could be a good reason to start. 6. Probiotics. We already know that the vagus nerve plays a major role in the gut-brain axis, but thanks to science, we now know that gut microorganisms can actually activate the vagus nerve. As you can imagine, this plays a major role in our brain and behavior—in case you needed another reason to invest in an effective probiotic. Follow Five Steps to Wash Your Hands the Right Way
Washing your hands is easy, and it’s one of the most effective ways to prevent the spread of germs. Clean hands can stop germs from spreading from one person to another and throughout an entire community from your home and workplace to childcare facilities and hospitals. Follow these five steps every time.
Handwashing is one of the best ways to protect yourself and your family from getting sick. Learn when and how you should wash your hands to stay healthy. How Germs Spread Washing hands can keep you healthy and prevent the spread of respiratory and diarrheal infections from one person to the next. Germs can spread from other people or surfaces when you:
You can help yourself and your loved ones stay healthy by washing your hands often, especially during these key times when you are likely to get and spread germs:
Our gut microbiome is our most important human organ. This complex ecosystem of bacteria, viruses, fungi, archaea, and bacteriophages has been called the conductor of the immune-neuroendocrine system, home of the immune system, and even the second brain. In fact, the gut microbiome’s role in human biology is so widespread that scientists from nearly every specialty are checking for potential health solutions within the gut. With chronic diseases on the rise across the world, the gut microbiome is now front and center in this epidemic.
It’s Time To Redefine Our Relationship With Bacteria. Our relationship with bacteria is a complicated one. While most bacteria that live in and on us work in harmony, we only ever seem to hear about bacteria when they cause a devastating outbreak. From the bubonic plague, which is caused by the Yersinia pestis bacteria, to food recalls caused by various Salmonella strains, history is full of occurrences where bacteria have wreaked havoc and caused widespread fear. Even today, antibiotic-resistant bacterial strains like MRSA and CRE (ominously known as “nightmare bacteria”), continue to perplex doctors and researchers. These terrifying scenarios have contributed to the widespread belief that all bacteria are harmful, and fueled our all-out war against microorganisms ever since the discovery of penicillin in 1929. However, mounting research suggests that more often than not, bacteria contribute to our health in positive ways. Scientists now sound the alarm to reexamine our conventional views on bacteria. Not only are these microbes critical to our survival, but they also influence everything from shaping our body to affecting our mood. As Martin J. Blaser, professor of microbiology and director of the Human Microbiome Program at the New York University School of Medicine, put it, “The composition of the microbiome and its activities are involved in most, if not all, of the biological processes that constitute human health and disease.” Why Your Gut Microbiome Matters? Every one of us is covered in microbes with the gut being the richest source. The microorganisms in and on our bodies weigh between two to six pounds, making them heavier than the brain. We each have multiple microbiomes in our eyes, mouth, nose, skin, and if you are a female, also in the vagina. Starting at birth, you are bathed in your mother’s microbiome as you exit her birth canal, which is where you begin building your microbiome. During the first seven years of your life, what you eat and what you come in contact with continues to develop your microbiome. Though your microbiome continues to shift throughout your life, scientists believe that you maintain a microbial signature, or a “fingerprint,” which is most similar to your mother’s. How Your Gut Microbiome Affects Your Digestion? The microorganisms living in your gut help you extract and synthesize many nutrients and byproducts that you wouldn’t otherwise be able to obtain from your food. These microbes: · Digest your food · Create important neurotransmitters · Synthesize vitamins · Produce essential nutrients · Use food to create health-boosting byproducts like short-chain fatty acids We once thought these polysaccharides, oligosaccharides, and other carbohydrates were completely indigestible. But it turns out our microbes break these down and ferment them into beneficial short-chain fatty acids such as butyrate, propionate, and acetate. Short-chain fatty acids help protect against obesity, insulin resistance, and are anti-inflammatory. Due to the disease-fighting power of these fatty acids, Viome’s personalized recommendations aim to support bacteria known to be the highest producers. Our microbes also heavily regulate how much energy we can extract, store, and use from our food. So much so, that scientists believe our weight may have much more to do with what microorganisms are in our guts than how much we eat. How Your Gut Microbiome Affects Your Immune System? The gut microbiome teaches the immune system the difference between friend and foe, making it an integral part of how well immunity functions. In fact, the gut is the home of 70- 80% of our immune system. This interwoven relationship and constant communication between the gut microbiome and the immune system is the primary reason researchers search for cures to all sorts of illnesses by focusing on the gut. An imbalance of gut microbiota, known as dysbiosis, can contribute to an increased weakness of the gut lining, which is more commonly called ‘leaky gut.’ When there are gaps in the gut lining, toxins, bacteria, and food particles can leak into the bloodstream and cause widespread inflammation throughout the body. This process has been implicated in: · Autoimmune conditions · Heart disease · Alzheimer’s · Parkinsons · Allergies · Cancer · Asthma · Obesity · Type 2 diabetes How Your Microbiome Affects Your Hormones? The gut microbiome is so essential in hormonal regulation and balance, it’s now considered part of the endocrine system. Similar to an orchestra playing a harmonious symphony, hormones circulate throughout the body in delicate rhythms, keeping numerous body systems in order. The gut microbiome acts as a conductor for the symphony, making sure everything plays in tune and on time. When your gut microbiome is out of harmony, it can throw off your hormones and cause a variety of health issues ranging from weight gain to thyroid dysfunction. How Your Gut Microbiome Affects Your Mental Health/ Everyone has experienced the feeling of ‘butterflies” in their stomach at some point in their lives. That feeling isn’t merely a sensation, it’s your gut communicating with your brain. The gut-brain connection is constant and even has its designated line of communication, the vagus nerve. In fact, the biggest producer of your happy neurotransmitter, serotonin, isn’t the brain—it’s your gut microbiome, which produces over 90 percent. Changes in the gut microbiome are linked to the mind on many levels including: · Your mood · Your happiness · Your pain tolerance · Your cognitive performance · Your behavior · Your mental health The gut-brain connection is so strong that one of the fastest growing areas of neuroscience looks at the gut first. How Your Gut Microbiome Affects Your Skin? Beauty truly comes from the inside out. The gut microbiome plays a direct role in the appearance of your skin through influencing: · Inflammation—the underlying cause of most diseases · Oxidative stress—a significant cause of inflammation · Tissue lipid levels—an essential factor for a healthy metabolism · Glycemic control—your ability to balance blood sugar · Neuropeptide levels—a factor linked to your mood, pain tolerance, and body’s homeostasis· · Opportunistic bacteria, harmful bacteria that can cause conditions when it overgrows When it comes to autoimmune skin conditions such as eczema, rosacea, and psoriasis, the gut is known to be a major driver behind the worsening of these conditions. The gut’s fundamental role in skin health is why so many creams and lotions are a waste of money. How Your Microbiome Affects Your Heart? Could the gut microbiome be a predictor of heart disease? Researchers from the University of Cambridge seem to think so. They found that specific metabolites, such as trimethylamine N-oxide (TMAO), could be a good indicator of heart disease risk. High levels of TMAO in the body occur when bacteria convert choline into trimethylamine (TMA), which is then absorbed by the body and converted to the harmful version, TMAO. Choline (one of the B-complex vitamins) is found in many animal products and legumes, which might make you want to cut back on these foods. However, the initial part of this conversion from choline to TMA, only occurs when you have certain bacteria in your microbiome. For example, if you have high levels of gammaproteobacteria, which are known for this conversion, it’s more likely that high choline foods are contributing to your heart problems. Everyone knows someone diagnosed with a chronic illness, diabetes, or an autoimmune disease. Moreover, we know that once treatment begins, it can often be too late. What is a Migraine
A migraine is a common disorder characterized by recurrent, throbbing headaches that can last up to three days. Several symptoms distinguish migraines from normal headaches. They typically involve only one side of the head and are accompanied by other signs. These include nausea and hypersensitivity to light, sounds and smells. Some people also experience visual disturbances, known as auras, before getting a migraine. In 2001, an estimated 28 million Americans experienced migraines. Research has shown greater frequency in women than men. The underlying cause of migraines is unknown, but hormones, stress and dietary factors may play a role. About 27–30% of those with migraines believe that certain foods trigger their migraines. Given that evidence is usually based on personal accounts, the role of most dietary triggers is controversial. However, studies suggest some people with migraines may be susceptible to certain foods. Below are 11 of the most frequently reported dietary migraine triggers. Coffee; Coffee is one of the world’s most popular beverages. It is high in caffeine, a stimulant also found in tea, soda and energy drinks. Caffeine’s connection to headaches is complex. It may affect headaches or migraines in the following ways:
Aged Cheese; About 9–18% of people with migraines report sensitivity to aged cheese. Scientists believe this may be because of its high tyramine content. Tyramine is a compound that forms when bacteria break down the amino acid tyrosine during the aging process. Tyramine is also found in wine, yeast extract, chocolate and processed meat products, but aged cheese is one of its richest sources. Levels of tyramine appear higher in people with chronic migraines, compared to healthy people or those with other headache disorders. However, the role of tyramine and other biogenic amines in migraines is debated, as studies have provided mixed results. Aged cheese may also contain histamine, another potential culprit. Alcohol; Most people are familiar with hangover headaches after drinking excessive amounts of alcohol. In certain people, alcoholic beverages may trigger a migraine within three hours of consumption. In fact, roughly 29–36% of those with migraines believe that alcohol may trigger a migraine attack. However, not all alcoholic beverages act in the same way. Studies in people with migraines found that red wine was much more likely to trigger a migraine than other alcoholic beverages, especially among women. Some evidence indicates that the histamine content of red wine may play a role. Histamine is also found in processed meat, some fish, cheese and fermented foods. Histamine is produced in the body, too. It is involved in immune responses and functions as a neurotransmitter. Dietary histamine intolerance is a recognized health disorder. Apart from headaches, other symptoms include flushing, wheezing, sneezing, skin itching, skin rashes and fatigue. It is caused by a reduced activity of diamine oxidase (DAO), an enzyme responsible for breaking down histamine in the digestive system. Interestingly, reduced activity of DAO appears to be common in people with migraines. One study found that 87% of those with migraines had reduced DAO activity. The same applied to only 44% of those without migraines. another study showed that taking an antihistamine before drinking red wine significantly reduced the frequency of headaches among people who experience headaches after drinking Processed Meats; Around 5% of people with migraines may develop a headache hours or even minutes after consuming processed meat products. This type of headache has been dubbed a “hot dog headache”. Researchers believe that nitrites, a group of preservatives that includes potassium nitrite and sodium nitrite, may be the reason why. These preservatives are often found in processed meat. They prevent the growth of harmful microbes like Clostridium botulinum. They also help preserve the color of processed meats and contribute to their flavor. Processed meats that contain nitrites include sausages, ham, bacon and lunch meats like salami and bologna. Hard-cured sausages may also contain relatively high amounts of histamine, which could trigger migraines in people with histamine intolerance. If you get migraines after eating processed meat, consider eliminating them from your diet. In any case, eating less processed meat is a step toward a healthier lifestyle. 5-11. Other Possible Migraine Triggers People have reported. 5. Monosodium glutamate (MSG): This common flavor enhancer has been implicated as a headache trigger, but little evidence supports this idea. 6. Aspartame: A few studies have associated the artificial sweetener aspartame with an increased frequency of migraine headaches, but the evidence is mixed. 7. Sucralose: Several case reports suggest that the artificial sweetener sucralose may cause migraines in some groups. 8. Citrus fruits: In one study, about 11% of those with migraines reported citrus fruits to be a migraine trigger. 9. Chocolate: Anywhere from 2–22% of people with migraines report being sensitive to chocolate. However, studies on the effect of chocolate remain inconclusive. 10. Gluten: Wheat, barley and rye contain gluten. These cereals, as well as products made from them, may trigger migraines in gluten-intolerant people. 11. Fasting or skipping meals: While fasting and skipping meals may have benefits, some may experience migraines as a side effect. Between 39–66% of those with migraines associate their symptoms with fasting. Studies also suggest that migraines may be an allergic response or hypersensitivity to certain compounds in foods, but scientists haven’t reached a consensus on this yet. |
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