Mental Health
March 13, 2024
In the last decade, research into the role of eating an anti-inflammatory diet has grown considerably, shedding light on its profound impact on our mental health and well-being. At its core, inflammation is the body's defense against injury, irritation, or infection. It is designed to target, isolate, destroy, and dilute harmful agents and coordinate the healing and repair process.
Interestingly, early-life trauma can increase inflammatory processes over the lifespan, which is one reason why adverse childhood experiences increase the risk for poor mental health in adulthood.
Acute vs. Chronic Inflammation
Understanding the distinction between acute and chronic inflammation is crucial. Acute inflammation is a natural and necessary response and often occurs in redness, heat, swelling, and pain. This is what happens when you cut yourself.
Chronic inflammation, on the other hand, persists over weeks, months, and years and has been identified as the underlying cause of many disease states. Chronic inflammation can stem from a myriad of sources, including early-life adversity, environmental toxins, alcohol and drug use, and lifestyle factors like poor nutrition.
Fortunately, numerous strategies to reduce chronic inflammation include stress reduction, improved sleep hygiene, movement, and improving your eating patterns, such as an anti-inflammatory diet.
Anti-Inflammatory Diet for Mental Health
Understanding the underlying inflammatory processes is particularly important for mental health. The immune system is at the forefront of combating chronic inflammation, which regulates a complex cascade of responses. Key players in this process are cytokines, which are immuno-modulating agents primarily produced by immune cells. Examples such as interleukins and tumor necrosis factors can be assessed through blood tests, offering insights into one's inflammatory status.
Emerging evidence suggests that inflammation, which often originates in the gut, can cross the blood-brain barrier and lead to neuroinflammation, which has been associated with adverse mental health states. Thus, anti-inflammatory eating patterns may play an important role in quelling inflammation throughout the body and the brain.
Recent studies indicate a promising link between dietary improvements and improving depressive symptoms [1]. The Dietary Inflammatory Index (DII) was developed by researchers in 2004 to assess foods' pro- and anti-inflammatory properties at a population level. While these findings offer valuable insights, it's essential to recognize that they do not apply to everyone. Population health does not equal individual health.
While being mindful of the intake of pro-inflammatory foods is wise, we will focus on the foods to include more of here. This process keeps a positive spin on nutrition rather than punitive approaches that are far too common in mainstream media.
The current consensus is that the following foods are examples of those with the most potent properties for an anti-inflammatory diet.
Fruits: Incorporate a variety of berries, cherries, grapes, and pomegranates.
Vegetables: Broccoli, Brussels sprouts, kale, bok choy, bell peppers, tomatoes, and mushrooms.
Whole Grains: Intact grains like oats, brown rice, and barley.
Proteins: Fatty fish such as salmon, mackerel, and sardines.
Beans, Nuts, and Seeds: Lentils, chickpeas, brazil nuts, walnuts, chia seeds, and cacao.
Fats: Fats like avocados and olive oil into your meals to help combat inflammation and support overall health.
Herbs, Spices, and Teas: Rosemary, turmeric, ginger, and green tea.
If you want to start with an anti-inflammatory approach to eating, choose at least one food item from each food group category and aim to include it in your diet within the next week. Aim for foods that you're not currently eating to add more variety.
You can refer to this blog for more ideas. Adopting an anti-inflammatory eating pattern is a journey, not a destination. It takes time to make nutritional changes.
Try the app-based Wise Mind Nutrition program for support. Start for free and see if it’s a fit!
References
O’Neill S, Minehan M, Knight-Agarwal CR, Turner M. Depression, Is It Treatable in Adults Utilising Dietary Interventions? A Systematic Review of Randomised Controlled Trials. Nutrients. 2022;14(7):1398
