Consequences of Chronic Inflammation in Mental Health
Many people understand that inflammation in the body is not great for your physical health. Did you know that chronic inflammation is not good for your mental health either? So often in health care we differentiate between “mental health”, meaning your mind, and “physical health” meaning your body. The truth is, your brain is a part of your body and if your body is inflamed, your brain is also inflamed.
Inflammation is a natural response of the body to protect itself from harmful stimuli, such as infections, injuries, or toxins. It's like an alarm system that activates when something goes wrong. When inflammation occurs, the immune system releases chemicals that help to fight off invaders and repair damaged tissues. The body must first inflame to start the healing process and then anti-inflame to resolve injuries or infections. This process is healthy and vital to the body and brain.
However, when inflammation becomes long-lasting and chronic, it can have negative effects on mental health and the body. Studies have shown a strong link between chronic inflammation and mental health conditions like depression and anxiety. Inflammation can affect the levels of certain chemicals in the brain, such as serotonin, which plays a crucial role in mood regulation. It can also disrupt the balance of other neurotransmitters involved in mental health, leading to emotional dysregulation.
Furthermore, inflammation can directly affect the function of the brain. Your brain has its own immune system called the "neuroinflammatory response." When activated, this response can release pro-inflammatory molecules that can impair the function of nerve cells and disrupt the delicate balance of brain chemicals. This can lead to cognitive issues, memory difficulties, and even an increased risk of neurodegenerative disorders like Alzheimer's disease. In fact, more and more research is indicating that Alzheimer’s disease is related to brain inflammation.
As far as physical health, chronic inflammation has been associated with a range of conditions, including cardiovascular disease, diabetes, arthritis, and even certain types of cancer. It can damage tissues and organs, contributing to the development and progression of various diseases.
Food and lifestyle choices can directly impact inflammation. One important factor is blood sugar dysregulation. Consuming excessive amounts of refined carbohydrates, sugary foods, and beverages can cause spikes in blood sugar levels, leading to a state of chronic low-grade inflammation. Choosing whole foods like fruits, vegetables, whole grains, and lean proteins while minimizing processed and sugary foods can help regulate blood sugar levels and reduce inflammation.
Circadian rhythm dysfunction can also contribute to inflammation. Our bodies have an internal clock that regulates various biological processes, including inflammation. Disruptions to our sleep-wake cycle, such as irregular sleep patterns or inadequate sleep, can trigger inflammation. Prioritizing regular sleep schedules and practicing good sleep hygiene, like creating a comfortable sleep environment and avoiding stimulating activities before bedtime, can help maintain a healthy circadian rhythm and reduce inflammation. Learn more about sleep hygiene here.
Lastly, stress significantly impact inflammation. When we experience chronic stress, our bodies produce stress hormones, which can trigger ongoing inflammation. Engaging in stress-reducing activities like exercise, meditation, deep breathing, or hobbies can help manage stress levels and mitigate inflammation. Therapies like EMDR and EFT tapping can be helpful in addressing these issues and can lead to mind body relief.
It's important to note that while these lifestyle and dietary choices can have a positive impact on inflammation, they should be part of an overall healthy lifestyle, including regular physical activity and avoiding smoking and excessive alcohol consumption.
Sources:
Capuron, L., & Miller, A. H. (2011). Immune system to brain signaling: neuropsychopharmacological implications. Pharmacology & therapeutics, 130(2), 226-238.
Kiecolt-Glaser, J. K., Derry, H. M., & Fagundes, C. P. (2015). Inflammation: depression fans the flames and feasts on the heat. American Journal of Psychiatry, 172(11), 1075-1091.
Hotamisligil, G. S. (2006). Inflammation and metabolic disorders. Nature, 444(7121), 860-867.
Haroon, E., Raison, C. L
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