Your Diet Might Be Causing Anxiety and Depression
What's going on in your gut is affecting your emotions and mental outlook.
You are what you eat. We’ve known this for a long time. Michael Pollan’s observation took it a step further: you are what what you eat eats. This is especially relevant when choosing grass-fed versus grain-fed beef, or wild versus farmed salmon, for example.
A growing awareness of nutrition and neuroscience is helping us understand just how important what you eat (and what what you eat eats) truly is, even if Hippocrates said ‘all disease begins in the gut’ over 2,300 years ago. Sure, we know that obesity and energy levels are dictated by what we put into our stomach. Recognizing that anxiety and depression, at least in part, also stems from nutrition is changing how we view the larger question of health.
It comes down to bacteria. For years bacteria have been enemies, marketed by hand sanitizer and soap companies as devils incarnate. While hand sanitizers are extremely important in the operating room and armed forces, there is something to be said about the folk wisdom of getting a little dirty to build your immune system.
The real question here is: What type of bacteria are healthy? Unfortunately there is no single answer. Everybody’s microbiome is different. What I’m lacking you might have aplenty. Forty million kombucha bacteria might not do much for you, which is why the healthy marketing movement is oftentimes more fad than substance.
The conversation between our gut and brain is one of our body’s most important. A study last year showed that changing bacteria in both rats and humans appears to affect their moods, including a reduction in anxiety. In truth humans are more microbe than animal, considering that for every human gene in our body, there are 360 microbial genes. As science writer Laura Sanders states,
Human and bacterial cells evolved together, like a pair of entwined trees, growing and adapting into a (mostly) harmonious ecosystem.
Harmful bacteria may be on the rise, given the statistics. Over one-quarter of U.S. adults suffer from some form of mental disorder, while over forty million Americans have anxiety disorders—ten percent of Americans receive a prescription for a mood disorder. Depression, writes neurologist David Perlmutter, affects one in ten Americans, and is now the leading cause of disability worldwide. And, he argues, what’s going on in our gut plays a huge role in this.
Perlmutter doesn’t stop at anxiety and depression, however. His research has tied a number of diseases into gut health, including Parkinson’s, Alzheimer’s, autism, chronic headaches, and more. He writes,
The microbiome affects our mood, libido, metabolism, immunity, and even our perception of the world and the clarity of our thoughts…Put simply, everything about our health—how we feel both emotionally and physically—hinges on the state of our microbiome.
Having suffered years of gastrointestinal distress, I recently switched from a longtime vegetarian diet to a mostly paleo one. While the intake of animal protein has certainly made a difference, more important is what I removed: grains, soy, corn, beans. As a vegetarian these are staple items. Given my perpetual state of stomach pain, however, I knew that I had the power to change these obvious food reactions.
And it worked: my GI problems are practically nonexistent. Even more surprising is the absence of chronic shoulder and knee pain from prior injuries. But the biggest revelation was my lack of anxiety. Since age sixteen I’ve suffered from panic attacks. Once I switched up my carb-heavy diet to a high-fat, low-carb one, I’ve not had one instance of anxiety. Removing most sugar from my diet has been key.
Diet matters. Yet like religion, people become very attached to their food choices, even if their decisions are killing or crippling them. Food alone does not dictate our health, but it is an important voice in the conversation between our body and our environment. Doctor Mark Hyman warns not to be a meat eater
who drinks too much alcohol, smokes, doesn’t eat veggies, and has very little fiber and more refined oils, sugar, and refined carbs…The problem isn’t the red meat. It is the gut bacteria. Eating the right fibers (like resistant starch), taking probiotics, and avoiding antibiotics are part of a good plan to cultivate your inner garden.
Perlmutter’s six essential keys to creating an optimal microbiome are: “prebiotics, probiotics, fermented foods, low-carb foods, gluten-free foods, and healthful fat.” And, of course, a serious reduction in sugar. For me, switching up my daily food intake was crucial, such as eliminating high-sugar coconut water for high-fat coconut milk in my morning smoothie, along with cutting back on berries and adding more nuts.
The most important revelation was the immediate shift in my mental and physical energy. As someone who works out and teaches fitness and yoga six days a week, I’ve grown stronger, faster, and leaner. My midday crashes are gone, my sleep more restful. Not keeping my body in a constant state of inflammation has does wondrous things for my career and personal life.
For the millions of humans suffering from depression, anxiety, and a host of other ailments, investigating your diet might be the critical piece in the healing process. Any sacrifice giving up habitual food choices pales in comparison to the physical and emotional shifts possible by paying attention to what you put inside your body.
Image: Al Berry / Getty Images
Derek Beres is a Los-Angeles based author, music producer, and yoga/fitness instructor at Equinox Fitness. Stay in touch @derekberes.
Researchers documented the most common negative side effects of smoking weed, and who might be most susceptible.
- A team of researchers identified a total of 26 possible adverse reactions to cannabis use.
- Coughing fits, anxiety, and paranoia are among the top three most common adverse reactions to smoking weed.
- It was the people who smoke on a less frequent basis who were more likely to have had the bad experiences.
The most common adverse effects of pot<p>As it turns out, coughing fits are among the top three most common adverse reactions to cannabis use, along with anxiety and paranoia, according to a new study published in the <em>Journal</em><a href="https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-019-0013-x" target="_blank"><em> of Cannabis Research</em></a>. </p><p>Now that weed is legal in the state, a team of researchers at Washington State University sought to document potential negative reactions to cannabis in order to paint a detailed picture of the effects of smoking weed for newbies. The authors surveyed more than 1,500 college students on the specific type and frequency of adverse reactions they had experienced while using pot. Additionally, the students in the study were surveyed about their demographics, personality traits, reasons for using cannabis and their use patterns. </p><p>Despite marijuana's <a href="https://bigthink.com/sex-relationships/marijuana-sex" target="_self">numerous benefits</a>, the team identified a total of <a href="https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-019-0013-x/tables/2" target="_blank">26 possible adverse reactions to</a> the drug. More than half of the study participants reported having coughing fits along with anxiety and/or paranoia while using cannabis. The most frequently occuring of these were the coughing fits, along with chest/lung discomfort and body humming. A subset of the study group reported these reactions occurring around 30–40% of the time they were using pot. On the flip side, the three <em>least</em>-commonly reported reactions to cannabis use were fainting, visual hallucinations and cold sweats. </p><p>"There's been surprisingly little research on the prevalence or frequency of various adverse reactions to cannabis and almost no research trying to predict who is more likely to experience these types of adverse reactions," <a href="https://news.wsu.edu/2020/03/30/new-research-sheds-light-potentially-negative-effects-cannabis/" target="_blank">said Carrie Cuttler</a>, assistant professor of psychology and an author on the paper, according to WSU News. "With the legalization of cannabis in Washington and 10 other states, we thought it would be important to document some of this information so that more novice users would have a better sense of what types of adverse reactions they may experience if they use cannabis."</p><p>The most distressing of the 26 negative reactions were panic attacks, fainting, and vomiting. Yet, the survey data suggested that cannabis users generally do not find even acute adverse reactions to cannabis to be severely distressing.</p>
What causes a bad reaction?<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMjkwOTEwOC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyNTQ5MDQ2Mn0.S2Pkbh3VAgB4Gk5tkavamMv0_4t76dg65yGWpCHG17U/img.jpg?width=1245&coordinates=0%2C1872%2C0%2C1252&height=700" id="dee45" class="rm-shortcode" data-rm-shortcode-id="df6e30ecae156ba0012f4773a374800c" data-rm-shortcode-name="rebelmouse-image" />
But most city dwellers weren't seeing the science — they were seeing something out of Blade Runner.
On Sept. 9, many West Coast residents looked out their windows and witnessed a post-apocalyptic landscape: silhouetted cars, buildings and people bathed in an overpowering orange light that looked like a jacked-up sunset.
A study finds 1.8 billion trees and shrubs in the Sahara desert.
- AI analysis of satellite images sees trees and shrubs where human eyes can't.
- At the western edge of the Sahara is more significant vegetation than previously suspected.
- Machine learning trained to recognize trees completed the detailed study in hours.
Why this matters<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDU2MDQ1OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzOTkyODg5NX0.O3S2DRTyAxh-JZqxGKj9KkC6ndZAloEh4hKhpcyeFDQ/img.jpg?width=980" id="3770d" class="rm-shortcode" data-rm-shortcode-id="3c27b79d4c0600fb6ebb82e650cabec0" data-rm-shortcode-name="rebelmouse-image" />
Area in which trees were located
Credit: University of Copenhagen<p>As important as trees are in fighting climate change, scientists need to know what trees there are, and where, and the study's finding represents a significant addition to the global tree inventory.</p><p>The vegetation Brandt and his colleagues have identified is in the Western Sahara, a region of about 1.3 million square kilometers that includes the desert, <a href="https://en.wikipedia.org/wiki/Sahel" target="_blank">the Sahel</a>, and the <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/subhumid-zones" target="_blank" rel="noopener noreferrer">sub-humid zones</a> of West Africa.</p><p>These trees and shrubs have been left out of previous tabulations of carbon-processing worldwide forests. Says Brandt, "Trees outside of forested areas are usually not included in climate models, and we know very little about their carbon stocks. They are basically a white spot on maps and an unknown component in the global carbon cycle."</p><p>In addition to being valuable climate-change information, the research can help facilitate strategic development of the region in which the vegetation grows due to a greater understanding of local ecosystems.</p>
Trained for trees<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDU2MDQ3MC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNTk5NTI3NH0.fR-n1I2DHBIRPLvXv4g0PVM8ciZwSLWorBUUw2wc-Vk/img.jpg?width=980" id="e02c0" class="rm-shortcode" data-rm-shortcode-id="79955b13661dca8b6e19007935129af1" data-rm-shortcode-name="rebelmouse-image" />
Credit: Martin Brandt/University of Copenhagen<p>There's been an assumption that there's hardly enough vegetation outside of forested areas to be worth counting in areas such as this one. As a result the study represents the first time a significant number of trees — likely in the hundreds of millions when shrubs are subtracted from the overall figure — have been catalogued in the drylands region.</p><p>Members of the university's Department of Computer Science trained a machine-learning module to recognize trees by feeding it thousands of pictures of them. This training left the AI be capable of spotting trees in the tiny details of satellite images supplied by NASA. The task took the AI just hours — it would take a human years to perform an equivalent analysis.</p><p>"This technology has enormous potential when it comes to documenting changes on a global scale and ultimately, in contributing towards global climate goals," says co-author Christian Igel. "It is a motivation for us to develop this type of beneficial artificial intelligence."</p><p>"Indeed," says Brandt says, "I think it marks the beginning of a new scientific era."</p>
Looking ahead and beyond<p>The researchers hope to further refine their AI to provide a more detailed accounting of the trees it identifies in satellite photos.</p><p>The study's senior author, Rasmus Fensholt, says, "we are also interested in using satellites to determine tree species, as tree types are significant in relation to their value to local populations who use wood resources as part of their livelihoods. Trees and their fruit are consumed by both livestock and humans, and when preserved in the fields, trees have a positive effect on crop yields because they improve the balance of water and nutrients."</p><p>Ahead is an expansion of the team's tree hunt to a larger area of Africa, with the long-term goal being the creation of a more comprehensive and accurate global database of trees that grow beyond the boundaries of forests.</p>
Younger Americans support expanding the Supreme Court and serious political reforms, says new poll.