March is National Nutrition Month! As we discussed in our National Nutrition Month kick off article, the saying “you are what you eat” doesn’t just apply to our physical well-being. Among many other things, it has now been shown that there is a link between what we eat, chronic inflammation and mental health. 

Connections Between Chronic Inflammation and Mental Health

Our bodies are incredible machines.

The beauty of how muscle, bone, and nerves work together is awe-inspiring.

We see it with every movement we make and every physical act we accomplish.

And recently, the inter-connections between physical and mental health are becoming more and more evident.

Today’s article focuses on chronic inflammation and mental health, and the connections between the two.

The Inflammation Response

We know a lot about the physical infrastructure that helps us accomplish the everyday miracles of walking, talking, and lifting.

But there are lesser known, invisible, sophisticated and nuanced processes that are not quite as well understood.

One of these is our inflammation response.

And the more we learn, the more we understand how closely physical issues like inflammation and mental health issues may be connected.

How Mental Health and Chronic Inflammation are Connected

Research is not only discovering how inflammation and mental health may be connected.

It’s also illuminating how our diet may be the key to managing both.

There are a few different kinds of inflammation. The one we are most familiar with is short-term inflammation. This is what we experience when our bodies are injured or are fighting an infection.

Inflammation is part of the body’s response to ward off what it views as intruders in the body, and to promote healing. In general, it’s a good thing.

But there’s another kind of inflammation that can have more negative consequences for our health.

Chronic Inflammation and Mental Health

Chronic inflammation (also known as meta-inflammation) happens when our inflammation response does not fully subside and continues to percolate in the background.

Think of it as your body being perpetually on alert, ready to attack an invader.

Being continually under stress wears us down. In a way, being in a chronic state of inflammation does the same thing.

And eventually, many believe, this chronic inflammation presents in the form of a different, chronic illness.

These illnesses may include everything from auto-immune diseases to cancer or Alzheimer’s.

There’s also growing evidence that the conditions in our bodies that either create or result from chronic inflammation are similar to those present in people with depression, bipolar disorder and other mental illnesses.

And that these conditions are closely connected to what we eat.

So, our diet, the state of our immune system, and inflammation in our bodies can impact how we feel physically. But these things can also impact our emotional and mental state.

In fact, it’s believed that those with chronic inflammation are more likely to experience depression, anxiety and fatigue.

The research is by no means definitive, and there are varying theories about cause and effect vs. correlation, but one thing is clear.

Anything we can do to reduce chronic inflammation in our bodies is a good thing.

How To Help Chronic Inflammation Subside

If you needed one more reason to change unhealthy eating habits, here it is.

Science has shown that the same foods that contribute to obesity, diabetes, and a range of other illnesses are the key culprits when it comes to chronic inflammation.

Foods to avoid include:

• processed, sugary snacks
• refined carbohydrates
• fried foods, such as french fries
• red meat
• soda

Foods that can help improve chronic inflammation include:

• Tomatoes
• Olive Oil
• Green vegetables of all kinds
• Nuts such as almonds or walnuts
• Fatty fish (salmon, for example)
• Strawberries, blueberries, cherries, oranges and apples

Though the findings are not 100% confirmed, one study found that people who live in countries that eat more fish have a lower incidence of depression.

So, what do we have to lose? Let’s eat more fish, shall we?

Some other suggestions to bring inflammation under control were mindfulness practices, including but not limited to meditation.

Believe it or not, writing in a journal and socializing are also believed to soothe chronic inflammation in our bodies. 

In short, many things previously believed to benefit our mental health and emotional state have physical benefits, too.  And many things that benefit us physically may also boost our mental well-being.

Evidence to support the connections between inflammation and mental health and diet are stronger than ever.

Let’s do all we can to protect both.

We all deserve to feel the best we can, free of inflammation, free of emotional, mental and physical distress.

Thank you as always for reading.

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KindCompassCoach

Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a health care executive and 15 years (and counting) as a consultant. The common thread through Joan’s professional life has been a commitment to lead, mentor and coach current and future leaders, and women from all walks of life. KindCompassCoach provides information and advice grounded in Joan’s personal experience; however, all articles are backed by research and provide facts and advice from a wide variety of experts. Joan also serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.