Tag: connection

A bit about Depression

Todays post, courtesy of Scott, is about Depression.

September 8 was R U OK day; a day organised to create awareness about mental health issues. So with that in mind, we have decided to share this short overview about depression.

Depression is among the most common of all mental health conditions, and impacts many Australians every day. While we all get sad, feel low or lacking in energy at times, people with depression experience these feelings more intensely and for longer.

What is Depression?

The Webster dictionary states that depression is defined a state of feeling sad: low spirits: or melancholy. More specifically it is a mood disorder that is marked by varying degrees of sadness, despair, and loneliness.

It is typically accompanied by inactivity, loss of concentration, feelings of guilt, social withdrawal, sleep disturbances, and sometimes there may be suicidal tendencies. But in reality it is far more complicated than that. It affects how you feel, think and behave, and there are physical symptoms as well.

Experts have been arguing for years over what causes depression and still there is no consensus.

So, what have I learnt from study, observation and experience?

All of our thoughts and emotions are the culmination of an incredible array of interactions of neurotransmitters. Things like serotonin, dopamine and nor epinephrine just to name a few. All of these chemicals are affected by another multitude of things like our vitamin and mineral intake, genetics, epigenetics and our environment.

This means that the food we eat and the drugs/medications we take can have a measurable physiological effect on our mood. Recently scientists are discovering more about the brain-gut connection and our moods.

Genetics and epigenetics means that our biological family and even where we live can also have an effect on our mood.

What simple things can we do?

The good news is that no matter what is going on now or whom your parents were; good mental health is in your hands.

Making time to talk with a mental health professional is a good start, however there are some additional things that can help. With some simple changes to your daily routine, big improvements can be made. This does not mean that things will get easy or that a good diet is a cure all, but it is a start and every little bit helps.

When it comes to nutrition, things can get a little more complicated and a consultation with a naturopath or nutritionist will be beneficial.

Generally the nutrients we need for good mental health include vitamin B6, tryptophan, zinc, iron and folate. What foods can I get these from you ask and what is tryptophan? That is a whole other subject and will be covered in another post.

For now consider making sure your diet is high in green leafy veg, bright coloured fruit and lean meats. Also, don’t forget to drink water; the recommended amount per person is .03 mls per kilo of body weight. It doesn’t sound like much but when you do the sums, you will be surprised at how much you should be drinking.

We hope this information is helpful,

Till the next post,

 

Live clean n Prosper

The Gut – Brain Connection

Today’s post is about the Gut – Brain connection.

Last week I read an article about studies in the UK and Australia, which found that eating fruit and vegetables makes people happy.

The U.K. study of 45,000 people concluded that eating fruit and vegetables several times a week, generated an increase in life satisfaction.

The Australian study consisted of more than 7000 people. It found a link between a diagnosis of depression and the minimal consumption of fruit and vegetables.

The reason behind these results is the gut microbiome.

I have previously written about different aspects of our gut microbiome in relation to our health. (Red wine and Gut health, Gut health and Strawberries, Smoothies)

Today I will write about the gut connection with the brain and how that can impact on our health. Scott is currently studying this particular subject at the moment, so I have lots of research material at my disposal.

About the microbiome

The human gut microbiome contains resident microorganisms including bacteria, viruses, fungi and protozoa. These have an important role in nutrient and mineral absorption. In synthesis of enzymes, vitamins and amino acids, and production of short-chain fatty acids. They assist with energy extraction from diet, with metabolism and help control local inflammation.

Several studies have shown that the intestinal microbiome are integral in modulating the risk of several chronic diseases.

At the same time, it is now understood that diet plays a significant role in shaping the microbiome. Experimental studies showing an acute change in diet can induce temporary changes within 24 hrs.

These recorded benefits have led to further study in the ability to modify the gut microbiota through diet.

The brain connection

Our brain, being the major part of our body’s central nervous system is always in communication with the gastrointestinal tract, or gut. There is mounting data that gut microbiota is the source of a number of substances which affect regions of the brain.

These regions are involved in the control of emotions, cognition and physical activity.

On the flip side, studies also suggest that overwhelming systemic stress and inflammation can also produce acute changes in the microbiome.

All of this research is telling us that the brain and the gut have a very interdependent relationship.

and then diet…

Studies as early as 1977 showed that diet could effect the composition of the gut microbiome. Since then, hundreds of different studies and experiments have been conducted in this field.

Several diets, including Western, gluten-free, omnivore, vegetarian, vegan and Mediterranean, have been studied for their ability to modulate the gut microbiota.

Across the spectrum of studies, the Mediterranean diet is highly regarded as a healthy balanced diet. Most notable is the high intake of fibre and low glycemic carbohydrates. There is also a relatively greater vegetable intake than animal protein. These are important factors in keeping the gut microbiota balanced, which is critical for a healthy immune system.

The close relationship between diet, the gut microbiome and health, shows how we may improve our overall health by modulating our diet.

Already the gut microbiome has been found to influence the response to cancer immunotherapy. Alterations of gut microbiota have also been associated with treating mood and depressive disorders.

So the takeaway from this research is – eat fruit and vegetables regularly to maintain good gut health and good mental health.

Till the next post,

Live clean n prosper