I was having several panic attacks a day during my postpartum depression, and was desperate to get a reprieve from the relentless insomnia, anxiety and panic. A simple breathing technique stopped my panic attacks in their tracks, and saved me from checking myself into a psychiatric hospital. 

In a last ditch attempt to avoid hospitalisation, I saw a CBT therapist Dr. Robin Hart, who taught me a very simple breathing technique that I should start as soon as I felt a wave of panic. He recorded it on my phone, and over the next few days and weeks, I clung to that recording for dear life, and in turn, it changed my life. 

It was amazingly simple: breathe in through the nose for 4 seconds; hold 4 seconds; breath out slowly through pursed lips for 8. Incredibly, it worked. Gradually, as I practiced this technique on a daily basis, I felt more and more confident that I had a reliable tool to control my panic, instead of it controlling me. 

And sure enough, in the intervening ten years since, I have rarely had another panic attack, and when I feel anxiety rise, I practice this breathing technique and instead of growing into a full blown panic attack, the anxiety gradually dissipates. 

Why is breathing so powerful? (apart from the fact that it keeps us alive!) 😉

Since then, I have learned more about the science of the breath, and why we have the capacity to calm ourselves with our breathing. I have learned that an exhale slows our heart rate down, sending the signal to our nervous system that we are safe; that increasing the amount of carbon dioxide in our blood through a longer exhale and a shorter inhale can paradoxically increase the uptake of oxygen into our cells; that deep belly breathing stimulates the vagus nerve and increases vagal tone, which helps restore balance to our nervous system. 

There are other mechanisms at work as well, but suffice it to say, that the ancient yogis and meditators were really onto something with their emphasis on breathing techniques such as pranayama, realising that it was key to a sense of peace, but also vital to feeding our life force—prana or chi—which we all depend on to survive and thrive.  

As Richie Bostock says in our interview “Exhale! The incredible power of breathwork for mental health and happiness” breathing is a tool, a Swiss army knife which can be used for many different purposes: to calm us down, rev us up, increase our feelings of happiness, help heal our trauma, and enhance sexual and spiritual experiences. The sum total of what we can do with breathing to alter our states of mind or consciousness is called “breathwork”. 

Breathwork as therapy

I had a transformative experience of breathwork when I worked with Rebecca Dennis of “the Breathing Tree”.  She used different breathing techniques to release stuck energy, stress and trauma in my body, which usually involved lying on the floor breathing in a certain way and crying uncontrollably due to some emotional release, coaxed out by Rebecca, telling me the entire time that I was safe in my body. Then, a feeling of exhaustion but also complete peace would sweep over me, and I felt somehow cleansed, happier and lighter. 

It was a form of somatic therapy that didn’t involve much talking, and taught me to stay in my body and with my breath when rocked by difficult feelings. As such, it was sort of metaphor for life—that when we are ransacked by difficult emotions and situations, we should try to stay present, aware and embodied, so that we are more able to respond appropriately, and do what is best for our wellbeing in that moment. 

 I also did a very memorable and cathartic two day workshop in May 2019 with Rebecca, Jambo Truong and Michele Barrocci called “Journey to Being: through breath, movement and sound”, which brought me several deep spiritual insights, the likes of which I had had before intellectually, but rarely experienced in such an embodied and felt way. 

The instructors took us on a journey of several hours of breathing and movement exercises, many of which involved us lying on the floor, each on a yoga mat, breathing heavily, and then descending into paroxysms of crying, screaming, pounding the floor, and generally letting out a lot of stress, anxiety, fear, trauma, and grief. Sounds like a fun weekend activity? Fun may not be the first word that springs to mind, but it was transformative.

As everyone was screaming and pounding the floor, I was overcome with the profound sense that we were all connected in our humanity, in our common pain and wounding. And yet I was also acutely aware that each of us had our own drama that we needed to process alone. That the screaming person next to me, in front of me, behind me, were in their own drama, as I was in mine, and that was OK. 

I was very conscious that our bodies were our boundaries, and it became really important not to get sucked into the other person’s drama, but to stay in our own bodies. Just as it was important to stay in our own bodies while we experienced our own wounding; our bodies being the container for all this humanity with its inherent pain. 

It drove home the importance of boundaries, figuratively and literally. The importance of processing our own stuff without getting distracted, blindsided or sidetrack by other peoples’ stuff, without needing the other to look at our own drama, judging or validating it. 

Some insights from breathwork

No wonder we have a hard time with boundaries. We crave that feeling of fusion and connection which is our birth right, and yet ideally we come to it from a place of being fully grounded in our own reality, fully boundaried within and connected to ourselves first and foremost, before we can connect with others. 

How do we navigate this dichotomy between the desire for fusional connection with others, and the need for firm boundaries and a developed and autonomous Self? The helpers who supported us throughout the weekend seemed to symbolise this by coming and going, holding us in our pain, because they themselves were resourced enough to be able to hold us, but then moved on and left us to it. 

And maybe that is what it’s about – we need to be taught from the outside first, how to be held in our pain—as a good mother teaches a child how to manage difficult emotions. Once we integrate that, we can do it for ourselves. And then from the strength of being integrated and embodied within ourselves, we can hold and connect with others. We will realise more fully that we are always, and have always been connected with them; and that as resilient adults, if we can, we owe it to our fellow human to hold each other in our common humanity and pain.

We are all just walking each other home – Ram Das

The post My experience of the transformative power of breathwork appeared first on MindHealth360.

Not one of the three psychiatrists or two GPs I saw ever mentioned my hormones. It is rare that psychiatrists, or even GPs, make the link and measure our hormones when we present with mental health problems. 

And yet, whether you are a man or a woman, your hormones — chemical messengers that travel from organ to organ throughout the day and night — not only regulate most of your bodily functions such as digestion, sex drive, appetite, body temperature, but they are also essential to regulating your moods, anxiety levels, memory, sleep and concentration.

Their importance to our mental health cannot be overstated 

My crazy French hormone story

One of my most memorable experiences with a doctor was a French endocrinologist in Strasbourg, my home town.

Back in 2011, I went to see her because I wanted to test my hormones as I was in the throes of post-partum depression — anxiety, panic attacks, insomnia and mood swings, and having seen various doctors in London to no avail, I thought that maybe in France they would be more up to speed on the importance of hormones for mental health, which I had started to learn about through my own research from the US. 

When I explained why I wanted to see her she practically scoffed at me and said: 

“Why are you here? You should be seeing your psychiatrist.” 

I replied that I wanted to see her because my hormones were clearly out of balance post-partum and it was affecting my mental health. 

“Your hormones have nothing to do with your mental health.” 

I argued with her that surely they did — what about women who got depressed and anxious during menopause? 

“They are that way because they are usually of the age when their kids leave home.”

Outraged by what I perceived to be either gross ignorance or patronising refusal to engage, I challenged her. 

Finally, she admitted: “The truth is, you are like black boxes to us, we don’t understand the causes, so we can only treat the symptoms.” 

While her honesty was a relief, it also felt outdated and ill-informed to me, especially based on what I was learning about integrative health from US doctors and scientists. 

And she was not alone. Not one of my UK conventional doctors ever suggested testing my hormones.

• Not my obgyn who supervised my pregnancy 
• Not my GP
• Not my cardiologist who diagnosed me with benign ectopic beats and suggested I go on a beta blocker but never suggested testing my thyroid
• Not my UK endocrinologist who tested me for reactive hypoglycaemia and diagnosed that as the cause of my panic attacks but never thought to test my stress hormones, adrenals or HPA axis
• Not my psychiatrist, who put me on anti-depressants and sleeping pills (and other psychiatrists offered me anti-psychotics and various other forms of anti-depressants when I complained that I was not getting any better), and told me that I would have to be on them “indefinitely”, even though they were having intolerable side effects and I felt were exacerbating my depression

Post-partum depression

As someone who had suffered from some anxiety but never a full-blown depression, I didn’t have a track record of depression, and so clearly this episode of massive anxiety, panic attacks, low mood and insomnia was due to something new and different in my life — something related to pregnancy and childbirth, and therefore surely must have had something to do with my hormones… 

The hormonal upheaval around pregnancy, childbirth, breastfeeding, and interrupted nights is significant, and massively impacts our hormones. Combined with the stress of becoming a new mother (which in itself is enough to dysregulate our hormones and our nervous system) and the psycho-spiritual issues which can arise from becoming a mother (which can prompt a resurgence of all one’s unresolved childhood issues), and you can see why post-partum depression affects 10% of women (and clearly it’s a higher number if you take into account the undiagnosed). 

Luckily, I eventually found doctors and nutritionists in London who were practicing in an integrative way, and through a combination of diet, lifestyle interventions, stress relief, and bioidentical hormones, I was able to stay off my anti-depressants and gradually heal. But it took me a lot longer than it should have, and I had to go on a time consuming and expensive journey to get there.

How hormones are essential for mental health

Hormones don’t only affect mental health around childbirth, but on a daily basis, our moods, anxiety levels, sleep, memory and concentration are all affected by hormones — both for women and men. This is why puberty, menopause and andropause can be precarious times for our mental health. 

But equally, every time we feel stressed, we are releasing stress hormones such as cortisol and adrenaline, which will then have an effect on our sex, thyroid and metabolic hormones, but also on our levels of inflammation and the integrity of our vital protective barriers such as the gut barrier, and the blood brain barrier. 

We now know that “depression” and “anxiety” are often symptoms of a dysregulated nervous system, and a dysregulated nervous system can be both a cause and a consequence of a stress hormone imbalance. We know that “stress”, especially when it is chronic, can not only throw all our other hormones out of balance, but is also one of the most substantial causes of mental health symptoms. 

Ten years later, while it is now more accepted in the mainstream that hormones are hugely impactful to mental health, unless you are lucky enough to work with an integrative psychiatrist or GP, you’re still unlikely to have your hormones checked when you present with mental health symptoms such as depression, anxiety, insomnia, poor memory or poor attention.  

Read more on how hormones can impact your mental health. 

Read more on how sex hormones can impact your mental health. 

Read more on how stress hormones can impact your mental health. 

Read more on how thyroid hormones can impact your mental health. 

Read more on how metabolic hormones can impact your mental health. 

Dr. Felice Gersh on how to optimise hormones for better mental health

In my interview this month with Dr. Felice Gersh, obgyn, we discuss the crucial link between hormones and mental health. Her interview is rich with information and advice on the impact of hormones on our mental health, and what we can do to restore hormonal balance. 

She tells us which hormones are linked with which neurotransmitters, and which hormones are neuroprotective and neuroregenerative. She tells us how hormone imbalances can cause neuroinflammation and impact the integrity of brain cells, the blood brain barrier, the gut microbiome and the gut barrier.

She tells us that light and time of day, movement, foods, toxicants, and sleep can all contribute to balancing or disrupting our hormones, and therefore our mental health. 

A few key ideas she covers in the interview: 

Hormones, neurotransmitters and the brain

• The link between estrogen and serotonin (the happy neurotransmitter) as well as the effects of estrogen on neuroplasticity, immunomodulation and the brain in both men and women
• The link between progesterone and GABA (the calming neurotransmitter)
• Progesterone as neuroprotective
• The link between testosterone, estrogen and dopamine (the reward and motivation neurotransmitter)
• The importance of estrogen in preserving the integrity of the blood-brain barrier

Hormones and mental health

• Why there is a 400% increase in depression and anxiety in women who are menopausal and 3x greater incidence of Alzheimer’s in women than in men
• The vital importance of testosterone to estrogen balance and mental health, in both men and women
• The importance of T3 Thyroid hormone for mental health and how it can be hard to get enough of it 
• Insulin, inflammation, the autonomic nervous system and mental health
• Why dementia is sometimes called Type 3 Diabetes
• The nervous system, vagus nerve and our hormones

Causes of hormone imbalance

• How inflammation and endocrine disruptors such as plastics can cause hormone imbalances and mental health issues
• The dangers of the contraceptive pill for hormone balance and mental health
• The effects of chronically high cortisol on the brain and mental health via neuroinflammation, and the breaking down of the blood brain barrier and the gut barrier
• Why stress makes you make bad decisions and impairs cognitive function and brain health
• The link between inflammation and sleep apnea, and why breathing well at night is essential to hormone balance
• Which toxins are endocrine disruptors and how to minimise our toxic load to improve our hormone balance and mental health

Optimising hormonal balance for better mental health

• The importance of circadian rhythms in balancing our hormones
• Why fun and pleasure are essential to hormone balance
• How oxytocin is key to mental health, appetite and great orgasms
• The importance of omega 3s and 6s and the right amounts of saturated fats for hormonal balance and brain function
• The key nutrients for maintaining hormone balance
• Why just replacing hormones (with bioidentical, or worse synthetic) hormones is not enough — you have to ensure optimum nutrition with the right antioxidants and polyphenols, the right exercise, the right sleep and circadian rhythms, and reduce toxic load
• Why eating breakfast and not snacking are key to hormone balance
• The right type of exercise for optimal hormone balance and longevity

Read more on how to optimise your hormones for better mental health. 

Read more on how to optimise your nutrition and supplement for greater hormone balance. 

Watch or listen to my interview with Dr. Felice Gersh.

The post Why I learned the hard way how essential hormones are for mental health appeared first on MindHealth360.

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As we approach the end of 2020, most of us will breathe a sigh of relief. It has been a memorable year, and not for good reason. I imagine most of us are hoping that 2021 will be an improvement — that covid will disappear, that the economy will recover, and that we can lick our wounds, pick up the pieces, and put them back together where we can, learning some lessons along the way, and taking the silver linings with us. 

This month’s newsletter features our collaboration with the How To Academy, a conversation between psychiatrist Dr. Bessel van der Kolk, one of the world’s preeminent experts on trauma, and psychotherapist and author Benjamin Fry, who specialises in the nervous system and stored trauma. 

For many of us, 2020 has brought a lot of collective trauma, anxiety and nervous system dysregulation, due to the uncertainty and fear around Covid, the loss of loved ones, economic hardship, and the feeling that good leadership seems in short supply (especially in the UK and the US).

Where are the wise adults?

Just as early childhood trauma and stress are often the result of neglectful, absent or abusive parenting, so this collective stress has often had us asking where are all the wise adults? Who is in charge? And why aren’t they doing a better job?

Many of us have had to become more self-reliant, whether tending to loved ones who are sick, or to ourselves, as the health services are overrun and we are told to stay home anyway; having to make ends meet in the face of loss of business; having to manage and motivate ourselves and our kids to attend online work or school. The onus has been on us as individuals to step up to the plate and take charge.

In these circumstances, those who have done best are often those who have the most resilience to adversity. Obviously material factors play a huge role here — a good bank balance and assured income gives us a leg up in the resilience department.

But just as important as material safety, a sense of emotional resilience is essential to our wellbeing. Those who are less triggered by unresolved trauma or nervous system dysregulation, and who are not stuck behaving like terrified children, petulant teenagers, or critical adults, but rather like wise adults, will do better. This is generally true in life, but especially during difficult times. 

Becoming the wise adult

While we all have these parts — the terrified child, the petulant teenager, the critical adult, and while most of us also have some childhood trauma or neglect, and a more or less dysregulated nervous system, it is in our interest, and that of those around us, that we develop inner resilience, that we learn to reparent ourselves into wise adults, that we heal our trauma, and balance our nervous systems. This is vital for several reasons: 

• So that we develop our own resilience in the face of life’s inevitable stressors, and are equipped to deal with whatever comes our way
• So we can act as wise adults in the absence of good leadership in our countries and communities
• So that we can be better parents, partners, lovers, friends, children, teachers, therapists, doctors, colleagues, employees and bosses 

My interviews on the polyvagal theory with Professor Stephen Porges, and with Benjamin Fry on the nervous system, drove home the responsibility we all have to manage our own nervous systems, which are the bedrock of our mental health, and therefore of our social and communal health.

As Professor Porges points out, if we all had better regulated nervous systems and were able to project feelings of safety to those around us, our societies and relationships would function better, be more peaceful, productive and harmonious. 

Benjamin Fry demonstrates that a more balanced nervous system which has discharged stuck energy from past trauma, and is neither overreacting nor under-reacting to present circumstances, underpins our ability to show up as wise adults.

Healing our nervous system and integrating disparate parts of ourselves is essential to becoming the wise adult, the compassionate parent to our various terrified, traumatised, frozen, rebellious, critical inner children, teens and adults. But how do we do this? 

In a word, we all have a responsibility to DO THE WORK and reparent ourselves daily. 

How to do the work

It takes work to reparent ourselves on a daily basis and show up in the world as the wise adult, shepherding our various parts, managing any stored trauma and nervous systems, husbanding our finite energy and inner resources, and responding in an appropriate and measured way to people and situations.

But the work is worth it, and the world would be a better place if we all took responsibility for showing up in this way, and helping others to show up in this way too.

Address your childhood trauma

When we heal our trauma, whether from childhood, from Adverse Childhood Experiences (ACEs), or more recent, we help restore a sense of safety and integrity to our body and mind. This sense of safety and integrity is often essential to us acting and speaking in ways that are kind, considerate of others, thoughtful and constructive.

We all have a responsibility to do this inner work, which involves first becoming aware of where we are stuck in unhelpful patterns of behaviour, often driven by acting from dissociated parts of ourselves and in response to unfinished trauma reactions, and choosing to behave in ways consistent with our wise adult. 

This work will also help restore our biochemical balance. Indeed, trauma and chronic stress can dysregulate our biochemistry — hormones, neurotransmitters, inflammatory markers, and gut for instance — like nothing else, and must be addressed before biochemical balance and therefore health, can be restored.

Different types of therapy can be helpful to addressing childhood issues and trauma, but somatic therapies tend to be more beneficial than cognitive ones.

In particular, EMDR, sensorimotor psychotherapy, somatic experiencing, neurofeedback, TRE and internal family systems therapy can be helpful for trauma and for integrating our various parts.

Yoga, qigong, and other mind-body therapies can also be very helpful for trauma.

Cognitive therapies such as CBT may provide benefits for some, but are usually less effective for healing trauma and the nervous system.

Read more about mental therapies.

Read more about mind-body and somatic therapies.

Rebalance your nervous system

We do this by exploring and addressing unfinished reactions to past trauma or neglect, usually resulting from our childhood and ACEs. We identify and address what causes us to overreact or under-react inappropriately to situations or people, so that we can adjust our reactions to what is really going on in the present, rather than act as though we are reliving the past.

This work usually needs to be done under the supervision of a compassionate adult (ourselves, in combination with our therapist), and as with trauma work, is most effectively addressed via somatic therapies.

Read more about how to fix your nervous system.

Read more about mind-body and somatic therapies. 

Practice self-care

Self-care can take many forms, but essentially involves looking after ourselves like a good parent would look after a child, so that we are resilient to the inevitable stressors of life, and can not only survive but thrive.

Arguably, self-care includes all of the above. It consists of addressing our childhood trauma, rebalancing our nervous system, and ensuring that we are aware of the psychological issues holding us back from living our best lives as our best selves.

But self-care is also the more mundane but equally important practice of daily habits which nourish and restore us, while shunning habits, situations and people that deplete and drain us.

It means that we have a responsibility to manage our calendars, work load, technology, relationships and emotional health so that we are not overwhelmed, over-stressed, and over-stimulated, or undermined and under-stimulated.

Practicing self-care involves dedicating some time and attention every day to meeting our own needs, healing and caring for ourselves.

Far from being selfish, this will benefit others if we do it properly. As the zen expression goes “when I change, the whole world changes”. Or as the airlines always say, “put your own oxygen mask on first before putting on your children’s”. Or as the bible says “love thy neighbour as thyself”. 

And yet despite all these cultural and religious messages, we often think that taking time for ourselves is a waste of time, or selfish, or are just not even aware of what we need to do to look after ourselves. 

If we look at Maslow’s hierarchy of needs, we are assuming that the most basic of our needs are taken care of (food, sleep, shelter, safety). If not, then meeting our needs may require starting at the bottom of the pyramid and working our way up to self-actualisation.

Each person will have different self-care needs. For some it may be to connect more with others, for others it may be to spend more time alone. For some it may be spending less time on technology and more time in nature, for others it may be eating more healthily or exercising more. For some it may be making time to meditate, read a book, or having an epsom salt bath, while for others it could be painting, singing or dancing.

Self-care could also mean demanding more from your relationships — more respect, intimacy, help, attention, or freedom for instance, or walking away from relationships and situations that are unhealthy. And self-care could also be making sure you get the right therapy, as explored above.

Find out what your self-care needs are, what feels sustainably nourishing, healing and healthy for you, and practice these daily.

When we learn to look after ourselves and meet our needs, taking the time to heal past traumas and balance our nervous systems, reducing current stress levels, improving our nutrition and lifestyle habits such as sleep, exercise, exposure to nature, and practicing relaxation techniques such as deep breathing and meditation, we become better parents, children, partners, lovers, friends, therapists, doctors, employees, bosses, colleagues and citizens.

Many of the sections of this website have good advice on daily self-care practices:

Read more about how to improve your nutrition. 

Read more about how to relax. 

Read more about how to manage your stress.

Read more about how to manage your technology and social media.

Read more about how to meditate. 

Read more about how to exercise right. 

Read more about how to sleep better. 

Read more about how to get more exposure to nature and natural light. 

Read more about how to improve your relationships.

Read more about mind-body therapies. 

The challenges of practising self-care

Often, those of us who carry childhood wounds (and let’s face it, most of us do in varying degrees) have a hard time looking after ourselves, or putting up healthy boundaries.

We can’t always identify what is best for us, and even when we can, we don’t always implement it, because we don’t feel we deserve to look after ourselves, or may not even know how.

We may have a tendency towards addiction, codependence and other self-destructive behaviours.

Even though self-care is essential to our wellbeing, it takes effort. And it’s often when we’re exhausted and in desperate need of self-care, that it can be hardest to actually implement.

It’s usually not about sitting around binge-watching netflix and eating ice cream, though for some type A workaholics driven by their inner critical adult, this may actually be a good thing to do from time to time. It’s  about identifying, and then meeting our needs for nourishment, healing, rest and restoration.

We must learn habits of self-care which we may never have learned, and develop enough self-worth that we feel worthy of looking after ourselves. Whether these habits originate from a place of self-love, with a desire to look after this precious being that we are, or whether we are faking-it-until-we-make-it, developing habits of self-care will in turn feed our feelings of self-love and self-worth. The key is in the DAILY PRACTICE.

So this is a plea to us all to really look after ourselves — our physical, emotional, intellectual and spiritual selves in whatever we need for our own resilience and wellbeing.

The world needs more happy, wise and healthy adults which in turn will lead to happier, healthier children, colleagues, friends, lovers, partners, parents, bosses, doctors, therapists, teachers and citizens.

Wishing you all a very happy, healthy, fulfilling and peaceful 2021!

The post Where are the wise adults? The vital importance of reparenting ourselves appeared first on MindHealth360.

Today, an integrative approach to her addiction might have saved her — when I looked at her medical records, it showed clear signs of hormone imbalance due to perimenopause and blood sugar issues. All low hanging fruit for integrative and functional medicine practitioners. She also had TBI from a car crash in her early adulthood – another factor which integrative practitioners would look at and treat. 

Prevalence of addiction and poor outcomes of treatment

I look around our societies and see addiction in many different forms – some more extreme, some milder, depending on where we find ourselves on the spectrum; some to substances (illegal such as cocaine and heroin; legal such as alcohol and tobacco; prescription such as opiates and benzos) and some to behaviours (sex, shopping, gambling, technology, social media).

When reading Dr. Arwen Podesta’s book “Hooked: A Concise Guide to the Underlying Mechanics of Addiction and Treatment for Patients, Families, and Providers” to prepare for our interview on The MindHealth360 Show this month I was shocked to hear the poor prognosis of addiction treatment centres, rehabs and programmes, which have success rates which tend to hover around 30% to 40%, depending on the type of treatment and amount of time spent in treatment. 

The relationship between addiction and mental health

To me, the line between addiction and mental health is a very fine one. We become addicted to substances and behaviours as ways of medicating our mental health symptoms and states of depression, mood swings, anxiety, insomnia, irritability, poor memory, poor attention, lethargy and exhaustion, anger, and emptiness.

The interesting thing to me has always been the question of what causes these symptoms and states in the first place — the discomfort of which can then lead to addiction? As we have often outlined in this website, these symptoms and states can be caused by:

Psycho-spiritual factors such as:

• a dysregulated nervous system
• psychological trauma and adverse childhood experiences (ACE)
• difficult economic and environmental circumstances
• difficult relationships
• isolation and disconnection
• overwhelm

Biochemical factors such as: 

• toxins (moulds, pesticides, heavy metals)
• infections (Lyme, EBV, bartonella)
• gut issues 
• poor nutrition status
• food allergies
• genetic factors
• methylation issues
• TBI (traumatic brain injury)
• ageing
• disrupted circadian rhythms

Lifestyle-Behavioural factors such as:

• poor sleep
• lack of appropriate exercise
• stress, especially chronic
• poor breathing
• lack of nature and natural light

All of the above can lead to inflammation, and disruptions in hormone and neurotransmitter balance. 

Therefore, it is imperative to look at ALL the factors that may be contributing to the unpleasant mental health symptoms and states that can lead to addiction to substances and behaviours. 

Why an integrative approach is essential

Just as mainstream psychiatry needs to move beyond treating mental health issues with pills and some talk therapy, addiction treatment needs to move beyond treating addiction with pills, talk therapy and 12-steps. I am not knocking any of these modalities of treatment. But I am saying they are not enough on their own.

To improve chances of successfully treating addiction long term, an integrative approach is essential. There are plenty of addicts valiantly white-knuckling through sobriety, while being undermined by untreated and silent biochemical imbalances. This is the approach taken by Dr. Arwen Podesta and Dr. Joe Mather, who team up to look at all angles of addiction, providing medically-assisted withdrawal, and a full biochemical workup to look at the gut issues (such as leaky gut, dysbiosis), toxic load (such as heavy metals and moulds), nutrition status (low D, low zinc, high copper, low Bs) methylation issues (especially of folate the and B vitamins), genetics, and lifestyle factors (such as sleep, exercise, and stress levels), coupled with nervous and limbic system retraining and trauma therapies. 

An integrative approach case study

One of my best friends is an ex-heroin addict who struggled with addiction to various drugs since his early teenage years. In his thirties, having cleaned up his heroin habit with the help of a dedicated martial art practice, he became a benzodiazepine addict. Benzos, according to him, are a harder habit to kick than heroin. The withdrawal from benzos is apparently much longer, more treacherous and difficult. Not only was he using benzos to medicate his underlying anxiety, but the benzos were undermining his own endogenous production of calming neurochemicals (especially GABA, the calming neurotransmitter) as well as the integrity of his gut (benzos can cause irritation of the gut lining and leaky gut). 

In order to make his sobriety easier to sustain, we took an integrative approach and looked at what may have been causing his underlying anxiety, which in his case was childhood trauma, gut dysbiosis, incredibly low cholesterol (low cholesterol is correlated to suicidality, aggression and other mental health issues), a vegan diet with low protein and poor amino acid supply (therefore, poor building blocks for key neurotransmitters), and low B12 amongst other things.

We helped him boost his biochemistry with supplements and nutrition, as well as some NAD IV therapy, to help balance his hormones, neurotransmitters, gut bacteria, fats, proteins and micronutrients, therefore lessening his anxiety and his need for the benzos, and to repair the damage done by the benzos. This has been a long and slow process, but his ability to stick with the 12-step programme and stay sober for almost a year so far, has been greatly enhanced by his more balanced biochemistry. Somatic therapies such as sensorimotor psychotherapy, somatic experiencing and EMDR, if available, would have been a vital addition to this treatment programme. He also followed a method of breathing and ice baths which have been shown to act on the opiate and endorphin system. 

My plea to the addiction treatment community

There is no doubt that a more integrative and functional medicine approach would greatly improve patient outcomes, and yet few rehab and treatment centres seem to be practicing this approach completely. While some of them go further than others, the price tag is prohibitive. While this approach can be more expensive, it needn’t be prohibitively expensive.

My plea to the addiction and rehab treatment communities is therefore this: adopt an integrative approach to addiction — combining biochemical, with psycho-spiritual and lifestyle approaches — in order to improve recovery rates and outcomes. 

The post Healing addiction with integrative medicine appeared first on MindHealth360.

There are many theories — the main ones being that addiction is driven by an inborn and/or acquired biochemical imbalance in dopamine, endorphins and other neuro-chemicals, and/or that it is driven by psycho-spiritual factors such as early trauma and/or a lack of healthy connections. 

I have been fascinated by addiction — what causes it, its biochemistry, and how to heal it — for a long time. My grandmother was an alcoholic and died tragically of suicide when my mother was 15, impacting the mental health of several generations in our family, including my own and that of my children. 

Several of my closest friends are ex-addicts. I am drawn to ex-addicts, as I often find them particularly sensitive, thoughtful, empathetic and self-aware, and they are usually the ones who have done the hard graft of self-work and self examination, which tends to make them particularly evolved, conscious and awake human beings.  

Addiction is a life threatening disease, but I believe we are all on a spectrum. Some of us are more addicted than others, but pretty much all of us can dabble or indulge in potentially addictive substances and behaviours, whether it’s loving too much, being too avoidant, too codependent, shopping or drinking too much, smoking, taking recreational drugs or painkillers, excessively using technology, or not being able to stop checking our social media. 

We often wonder where to draw the line — when does the use of a substance or behaviour tip into addiction? Usually, when it meets two criteria: 

• It is unhealthy for the “addict” and those around them (this does beg the question as to how far on the spectrum of “unhealthy” one has to go before deciding something is an addiction versus a coping mechanism) 
• The “addict” is unable to stop it, even when they are aware of it and its damaging effects

The link between addiction and the nervous system

This month, I released two interviews for The MindHealth360 Show — one with Professor Robert Lustig and Dr. Don Grant on the biochemistry of addiction, especially technology addiction, the other with Professor Stephen Porges on the nervous system and his groundbreaking polyvagal theory. 

These have led me to ponder the relationship between addictive substances and behaviours and the nervous system. 

Professor Stephen Porges’s groundbreaking work on the polyvagal theory sheds new light on the nervous system — not only do we have the fight and flight mechanism of the stress response, but we also have a freeze, or shut down response, and a social engagement system, all of which are part of our autonomic nervous system. 

• Rest, digest, and social engagement are all states that correlate with a calm nervous system, and lead to healing and repair of our bodily and mental functions. 
• Fight, flight and freeze are all coping mechanisms that we have developed to deal with stressors, and over the long term, will hamper the body and mind’s ability to heal and repair. 

A dysregulated nervous system is when we can no longer cycle appropriately between these two states, and get stuck in fight, flight, or freeze states, even when the threat has passed, usually a case of reliving past stressors as if they are happening in the present. 

Meanwhile, chronic current stress of any kind can lead to a physiological and psychological state of threat, which can jangle our nervous system (albeit appropriately, as in response to current stressors rather than past ones) and cause discomfort. 

Psychotherapist Benjamin Fry, inspired by the work of Professor Porges, believes that a response to this uncomfortable state of stress and dysregulation (with its ensuing biochemical cascade of neuroendocrine imbalance) can be to seek relief and nervous system regulation through external behaviours and substances, which temporarily make us feel better, but can lead to addiction. 

Meanwhile, indulging in addictive substances and behaviours can cause chronic biochemical imbalances in our hormones and neurotransmitters, and can lead to gut issues and inflammation, all of which can further dysregulate our nervous system, so it can become a vicious circle.

My 15 year old son, for instance, who seems addicted to video games and his phone, is using these to cope with the fact that he is anxious/bored at school, and his virtual world is a more comfortable world in which he can control his environment and, ironically, find some peace and some connection. 

His overindulgence in video games and social media may also be a response not just to the current threat of a high work load and academic and social pressure, a poor diet high in sugar and processed foods, but also to past threat — from early childhood traumatic experiences to do with my own postpartum depression and/or his grandmother’s life-threatening heart attacks, and/or his parents’ separation for instance. 

If his nervous system were more regulated, would he have as much of a need to escape into video games? Probably not. But how much of it can be seen as a “coping mechanism using external regulation rather than an actual “addiction”?

Healing addiction by healing the nervous system

In order to heal addiction, we need to first and foremost heal the nervous system, and look at what might be stressing it. As we have seen in Nervous System Dysregulation and in The 6 key causes of mental health issues?, in order to heal our nervous system we need to look at:

• Current threats, which may be causing us stress. These can be:
  • Biochemical (mould, pollution, food allergens, and infections, which can lead to hormonal/neurotransmitter imbalances, gut issues and inflammation)
  • Psycho-spirtual (lack of purpose and meaning, difficult life circumstances and relationships, traumatic events, etc)
  • Lifestyle behavioural (lack of healthy sleep, exercise, life habits)
• Past threats (these can be biochemical and psycho-spiritual) which are stuck in our system, and to which we are still responding as if they were current threats, leading to nervous system dysregulation.

The cultural and commercial component of addiction

While the nervous system theory explains addiction as an escape, via substances and behaviours, from uncomfortable feelings of threat, Professor Robert Lustig postulates that  we are driven to addiction by the commercial forces in our societies (advertising, cultural conditioning)  which seek to sell us products and services in exchange for pleasure. And that these commercial forces have successfully conflated pleasure with happiness in our minds. 

Whatever the driver towards addictive substances and behaviours however, Professor Lustig notes that since biochemically, pleasure is inversely correlated with happiness, just as dopamine (the pleasure neurotransmitter) is inversely correlated with serotonin (the happiness neurotransmitter), when we pursue pleasure and engage in potentially addictive activities and substances such as sex, alcohol, drugs, shopping, technology consumption, etc. we are damaging our ability to find true contentment.

Especially as the more dopamine we seek and make, the more we can burn through our receptors, and the more behaviours and substances we need to consume or engage in to make the same amount of dopamine.

So our lives can become about constantly seeking that next dopamine hit through substances and behaviours rather than being satisfied with a calmer feeling of contentment and even happiness that comes from an internal sense of peace and regulation. 

How a healthy nervous system helps us to avoid addiction

We can combine both theories and say that people with healthy, regulated nervous systems who have balanced lives with an optimal amount of stress (not too little, not too much) are doubtless less susceptible to the cultural calls for more consumption and pleasure, rather than contentment, and therefore less liable to become addicted to substances or behaviours.

A healthier, more balanced nervous system, exhibiting less physiological and psychological stress, is less likely to become addicted, and more likely to find lasting contentment and freedom. 

Therefore, healing and balancing our nervous systems, and dealing more appropriately with our stress, is key to healing and avoiding addiction. 

The post Addiction and the nervous system: a vital link appeared first on MindHealth360.

Mainstream medicine claims that we don’t know exactly what causes mental health issues such as depression, anxiety and bipolar. As we have seen however, in “How can we get to the root causes of mental health symptoms?“, doctors practicing integrative mental health believe that they can identify and improve many of the factors contributing to our mental health symptoms.

Certainly, it’s an interesting and important subject for debate, as identifying the root causes is crucial to treating them and improving mental health outcomes. So it’s a personal fascination of mine, and in this blog, I suggest 6 possible key causes of mental health issues.

This month, I released two interviews for The MindHealth360 Show, both identifying certain root causes of mental health issues.

Obgyn Dr. Margaret Christensen talks of the 5 causes of mental health issues as being toxins (such as mould, pesticides, heavy metals, plastics, pharmaceutical and recreational drugs, EMFs), poor nutrition, infections (such as Lyme, Bartonella, etc.), allergens (such as wheat, gluten, dairy), and last but not least, trauma/abuse.

Psychotherapist Benjamin Fry, however, sees the root cause of most common mental health issues as resulting from a dysregulated nervous system.

Rather than contradict each other, I believe that they complement each other, and help to give us a comprehensive overview of the root causes of mental health issues.

What their respective ideas about root causes have in common is that they are all seen as threats by our bodies, and trigger a stress response, which can lead to a biochemical cascade of inflammation, hormone imbalance, neurotransmitter imbalance, gut issues, mitochondrial dysfunction, and further nervous system dysregulation. We know that these biochemical phenomena can all be implicated in creating mental health issues such as depression, anxiety, insomnia, poor memory, poor concentration and attention,Lee, C. H., & Giuliani, F. (2019). The Role of Inflammation in Depression and Fatigue. Frontiers in immunology, 10, 1696. https://doi.org/10.3389/fimmu.2019.01696, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6658985/[accessed 21st August 2020], Duval, F., Mokrani, M. C., Ortiz, J. A., Schulz, P., Champeval, C., & Macher, J. P. (2005). Neuroendocrine predictors of the evolution of depression. Dialogues in clinical neuroscience, 7(3), 273–282. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181737/[accessed 21st August 2020], Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987. https://doi.org/10.4081/cp.2017.987https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/[accessed 21st August 2020], Allen, J., Romay-Tallon, R., Brymer, K. J., Caruncho, H. J., & Kalynchuk, L. E. (2018). Mitochondria and Mood: Mitochondrial Dysfunction as a Key Player in the Manifestation of Depression. Frontiers in neuroscience, 12, 386. https://doi.org/10.3389/fnins.2018.00386https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5997778/ [accessed 21st August 2020] as well as behavioural and relationship issues.

The level of stress response they trigger (and therefore the ensuing biochemical imbalances) will depend on two things: the genetic terrain (and the epigenetic reactions entailed), and the current resilience of our nervous system, which itself will depend on our past experiences and our current biochemistry.

So what are these threats/stressors?

Outlined below are the main stressors, however there are doubtless others.

Biochemical stressors

1. External toxins such as moulds, heavy metals, plastics, EMFs, pharmaceutical and recreational drugs
2. Poor nutrition consisting in mainly processed foods
3. Allergens such as gluten, lactose
4. Infections such as Lyme, Bartonella, EBV
5. Traumatic brain injury

Psychological stressors

1. Trauma
2. Abuse
3. Poor relationships
4. Difficult life circumstances
5. Lack of purpose and meaning

Lifestyle-behavioural stressors

1. Poor sleep and disrupted circadian rhythms
2. Lack of exercise
3. Lack of nature and natural light
4. Lack of relaxation
5. Poor breathing

While these stressors can be biochemical, psycho-spiritual or lifestyle-behavioural, they have in common that they all provoke a physiological stress response, and since the body does not distinguish between psychological and physiological stress, they can elicit the same biochemical cascade of inflammation, neuroendocrine disruption, gut issues, nervous system dysregulation, and mitochondrial dysfunction.

Furthermore, they contribute to and exacerbate each other. So for instance if our systems have been weakened by repeated physiological stressors such as infections, pollutants or poor nutrition, the effect of a psychological stressor such as trauma will be far greater. And there is also some evidence that those who have suffered trauma and have a dysregulated nervous system, are more susceptible to physiological stressors.

Our bodies are equipped to deal with short term stress (whether psychological or physiological), mount a biochemical response (which can lead to temporary inflammation, hormone imbalances, neurotransmitter imbalances, gut dysbiosis), and return to homeostasis once the threat has past. Short term stressors which are addressed and given some time to heal (eg: the infection is eradicated, the mould is detoxified, the diet is improved, the psychological threat has passed, and short term supplements and therapies are administered) should not cause long term mental health symptoms.

However, if these stressors are chronic, and/or cause a lasting dysregulation in the nervous system (when we over-react or under-react to a perceived threat based on past threat as if they were present threats, because our physiology is stuck in a threat response), and/or get stuck in the cell danger response (Dr. Robert Naviaux’s explanation that cells when faced with a threat that is past can get stuck and continue to behave as if they are under threat, pumping out inflammatory molecules for instance, and this may be part of nervous system dysregulationNaviaux R. K. (2014). Metabolic features of the cell danger response. Mitochondrion, 16, 7–17. https://doi.org/10.1016/j.mito.2013.08.006https://pubmed.ncbi.nlm.nih.gov/23981537/[accessed 20th August 2020]), they can lead to the following chronic imbalances which can manifest as long term mental health symptoms and conditions.

This is why mental health issues can seem so intractable. Because not only does the original stressor need to be ended and addressed, but then the ensuing biochemical cascade needs to be returned to homeostasis. Something that is much harder to do when the stress has been chronic, has caused lasting nervous system dysregulation, or cell danger response.

Chronic biochemical imbalances: the 6 key causes of mental health issues?

The stressors above may or may not lead to the following chronic biochemical imbalances, but if they do, they will tend to cause mental health symptoms.

We can therefore venture to say that these 6 chronic biochemical imbalances are the 6 key causes of mental health issues. There may be others, which will gather evidence in the future, but for now, these seem like the most likely suspects.

1. Inflammation and neuroinflammation
2. Gut issues
3. Hormone imbalances
4. Neurotransmitter imbalances
5. Mitochondrial dysfunction
6. Nervous system dysregulation

In conclusion, if we were to break it down and simplify, we could say that the causes of mental health issues would look something like this:

Mental health issues can arise when stressors (psychological, lifestyle and physiological) impact on our genetic terrain and our nervous system resilience, to cause one or more of the 6 key chronic biochemical imbalances listed.

The post The 6 key causes of mental health issues? appeared first on MindHealth360.

Nutritional psychiatry uses food and supplements instead of, or in addition to, pharmacological drugs, to manage mental health issues such as depression, anxiety, insomnia, poor attention, poor memory, exhaustion, mood swings, irritability. 

Evolution of nutritional psychiatry

Nutritional psychiatry is based on similar principles as orthomolecular medicine, a term coined by the two time Nobel Prize winner and molecular biologist, Linus Paulin, Ph.D, who first mentioned it in his 1968 article Orthomolecular Psychiatry in the journal Science. “Orthomolecular medicine describes the practice of preventing and treating disease by providing the body with optimal amounts of substances which are natural to the body”.  http://www.orthomolecular.org/

Dr. Abraham Hoffer, a Canadian psychiatrist, was an enthusiastic proponent of orthomolecular psychiatry, however found that he (and Linus Pauling) were often violently criticised by the establishment for their work. He said: “I have lived a full, interesting and creative life supported by my family and many friends and irritated and spurred on by the hostile criticisms of a group of psychiatrists representing APA and NIMH. Since they did not know me personally I never took it personally although I must admit I would have preferred had they been supportive. I give my critics full credit for having delayed the full introduction of orthomolecular medicine into the medical world and for having denied life, health and happiness for innumerable patients. Supporters of old paradigms never realize how much damage they do by their remarkable rigidity and adherence to old theories”. http://orthomolecular.org/history/hoffer/index.shtml

What many scientists seem to forget is that the existing scientific paradigm is merely a consensus, not an absolute truth. Fortunately, more recently, nutritional psychiatry is starting to gain some traction in mainstream psychiatry, as the scientific evidence continues to mount.Marx, W., Moseley, G., Berk, M., & Jacka, F. (2017). Nutritional psychiatry: the present state of the evidence. The Proceedings of the Nutrition Society, 76(4), 427–436. https://doi.org/10.1017/S0029665117002026 https://pubmed.ncbi.nlm.nih.gov/28942748/ [accessed 13th July 2020], Jacka F. N. (2017). Nutritional Psychiatry: Where to Next?. EBioMedicine, 17, 24–29. https://doi.org/10.1016/j.ebiom.2017.02.020, https://pubmed.ncbi.nlm.nih.gov/28242200/ [accessed 13th July 2020]

One of the breaks to the progress of nutritional psychiatry is the fact that very little nutrition is taught in medical schools. Nutrition education lacking at most medical schools. (2018, July 09). Retrieved July 28, 2020, from https://www.hsph.harvard.edu/news/hsph-in-the-news/nutrition-education-lacking-at-most-medical-schools/, Adams, K. M., Lindell, K. C., Kohlmeier, M., & Zeisel, S. H. (2006). Status of nutrition education in medical schools. The American journal of clinical nutrition, 83(4), 941S–944S. https://doi.org/10.1093/ajcn/83.4.941S, Hyman, M. (2019, November 13). Why don’t they teach nutrition in medical school? Retrieved July 28, 2020, from https://drhyman.com/blog/2018/09/07/why-dont-they-teach-nutrition-in-medical-school/, American Heart Association News (2018, May 03). How much does your doctor actually know about nutrition? Retrieved July 28, 2020, from https://www.heart.org/en/news/2018/05/03/how-much-does-your-doctor-actually-know-about-nutrition

This is recognised by the integrative and functional medicine communities as a real challenge to the development of vital nutritional approaches to health.  However, as scientific evidence continues to mount for the effectiveness of nutrition in treating chronic disease, this will hopefully continue to evolve in the right direction.

How can nutritional psychiatry help you?

There is increasing awareness that our current dietary patterns and lifestyles of processed foods and eating on the run, coupled with the environmental and social impacts of climate change, urbanisation, 24/7 technology, increasing noise, light, air, water and soil pollution, are all detrimental to our mental health Logan, A. C., & Jacka, F. N. (2014). Nutritional psychiatry research: an emerging discipline and its intersection with global urbanization, environmental challenges and the evolutionary mismatch. Journal of physiological anthropology, 33(1), 22. https://doi.org/10.1186/1880-6805-33-22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131231/ [accessed 13th July 2020].

By returning to more traditional diets and nutrition patterns, and by making sure that we are obtaining optimal nutrients from better diets consumed in healthier emotional and physical environments, we can have a substantial positive impact on our mental health.

For instance, in research studies, the Mediterranean diet has been associated with less depression and cognitive decline. Skarupski, K. A., Tangney, C. C., Li, H., Evans, D. A., & Morris, M. C. (2013). Mediterranean diet and depressive symptoms among older adults over time. The journal of nutrition, health & aging, 17(5), 441–445. https://doi.org/10.1007/s12603-012-0437-x https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454450/ [accessed 21st July 2020], van den Brink, A. C., Brouwer-Brolsma, E. M., Berendsen, A., & van de Rest, O. (2019). The Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diets Are Associated with Less Cognitive Decline and a Lower Risk of Alzheimer’s Disease-A Review. Advances in nutrition (Bethesda, Md.), 10(6), 1040–1065. https://doi.org/10.1093/advances/nmz054, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855954/ [accessed 21st July 2020], Lassale, C., Batty, G. D., Baghdadli, A., Jacka, F., Sánchez-Villegas, A., Kivimäki, M., & Akbaraly, T. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular psychiatry, 24(7), 965–986. https://doi.org/10.1038/s41380-018-0237-8, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6755986/ [accessed 21st July 2020]

There is ongoing research about the benefits of a ketogenic diet on mental health, cognitive decline and psychosis, though more research is required to be conclusive. Vinciguerra, F., Graziano, M., Hagnäs, M., Frittitta, L., & Tumminia, A. (2020). Influence of the Mediterranean and Ketogenic Diets on Cognitive Status and Decline: A Narrative Review. Nutrients, 12(4), 1019. https://doi.org/10.3390/nu12041019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231139/ [accessed 21st July 2020], Kovács, Z., D’Agostino, D. P., Diamond, D., Kindy, M. S., Rogers, C., & Ari, C. (2019). Therapeutic Potential of Exogenous Ketone Supplement Induced Ketosis in the Treatment of Psychiatric Disorders: Review of Current Literature. Frontiers in psychiatry, 10, 363. https://doi.org/10.3389/fpsyt.2019.00363, https://pubmed.ncbi.nlm.nih.gov/31178772/ [accessed 21st July 2020], Palmer, C. M., Gilbert-Jaramillo, J., & Westman, E. C. (2019). The ketogenic diet and remission of psychotic symptoms in schizophrenia: Two case studies. Schizophrenia research, 208, 439–440. https://doi.org/10.1016/j.schres.2019.03.019, https://pubmed.ncbi.nlm.nih.gov/30962118/ [accessed 21st July 2020]

Eating the right diet and digesting and absorbing the right nutrients can improve our mental health by reducing inflammation, aiding detoxification, balancing our blood sugar, balancing our hormones, improving our gut health, and providing the right building blocks to make the right hormones and neurotransmitters for better mental health.

How does nutritional psychiatry fit into integrative mental health and functional medicine psychiatry?

Nutritional psychiatry is only one aspect of integrative mental health and functional medicine psychiatry, but it is probably the most basic and important one.

Other aspects of integrative mental health and functional medicine focus more directly on improving detoxification and getting rid of heavy metals, plastics, and other toxins, balancing hormones and neurotransmitters, healing the gut, dealing with infections and pathogens, improving lifestyle habits such as sleep, exercise, breathing, and practicing mind-body therapies.

However there is no integrative or functional medicine therapy for mental health that does not include nutrition as a cornerstone of optimal mental health.

12 keys to nutritional psychiatry

Follow these 12 essential guidelines to nutritional psychiatry in order to improve your mental health. Following these will reduce inflammation, improve hormonal balance (including adrenal, thyroid, insulin and sex hormones), encourage neurogenesis (neuronal regeneration), and improve gut health, digestion and absorption.

You can start small and work up to the 12 steps at your own pace. Implementing any one of them will already be helpful, so do what you can, and gradually make these a lifestyle habit that you practice daily.

1. Eat whole foods, rather than processed ones

Whole foods are foods that are not, or are minimally, processed. Fresh vegetables, fruits, meats, legumes and whole grains. A whole foods diet improves mental health by:

• Reducing inflammation thanks to the natural antioxidants, polyphenols, vitamins, minerals, healthy fats in natural foods, and the absence of processed and refined carbohydrates
• Increasing nutrient density thanks to the high antioxidant, polyphenol, vitamins, minerals, healthy fats found in whole foods
• Improving gut health, as the presence of fibre, and diversity of nutritional, prebiotic and probiotic compounds found in whole foods nourish gut health

2. Eat plenty of good fats

Our brains constitute 60% fats. Healthy fats are essential to brain health.

Healthy fats include essential fatty acids such as omega 3s, 6s and 9s from plant foods such as olive oil and olives, nuts, seeds, and oily fish, but also healthy saturated fats from grass fed, free range meats, coconut sources and eggs.

• It is estimated that the brain requires as much as 25% of our energy intake per day. Brain fuel can come either from glucose, or fats in the form of ketones, which are made in the liver from fats. Ketones are often easier for the brain to use than glucose (which can be hampered by insulin resistance and low estrogen, for instance)
• Good fats such as omega 3s, some omega 6s and 9s help to reduce inflammation in the brain
• A certain amount of cholesterol and saturated fats are needed for optimal hormone production, and balanced hormones are essential to mental health

3. Cut out refined carbohydrates

Refined carbohydrates such as sugars and white flour products are highly processed foods, meaning that much of the goodness has been removed from them. What is left are substances which can be detrimental to mental health because they:

• increase insulin resistance — every time refined carbohydrates are consumed, our pancreas has to release insulin to escort the glucose into our cells. If we consume too many refined carbohydrates which turn into glucose, our cells can become resistant to the insulin’s requests to enter our cells, and then the glucose gets stored as excess fat which can put a strain on our liver
• Insulin resistance can block glucose uptake into the hippocampus, a brain structure which requires glucose to help defend a person against depression Frisardi, V., Solfrizzi, V., Capurso, C., Imbimbo, B. P., Vendemiale, G., Seripa, D., Pilotto, A., & Panza, F. (2010). Is insulin resistant brain state a central feature of the metabolic-cognitive syndrome?. Journal of Alzheimer’s disease : JAD, 21(1), 57–63. https://doi.org/10.3233/JAD-2010-100015 [accessed July 14th, 2020]
• Insulin resistance can undermine blood flow around the brain, making it more difficult to get nutrients in, and waste products out of the brain
• Excess fat cells can cause further hormonal imbalances by increasing cortisol levels and causing leptin resistance (leptin is our hormone of satiety, which helps us to feel full, and leptin resistance prevents us from feeling full), and by increasing estrogen levels
• Refined carbohydrates can cause inflammation
• Refined carbohydrates can be addictive because sugar impacts our dopamine (pleasure and motivation) receptors, and white flour can have gliadorphins like effects which can act on our opiate receptors
• Instead of refined carbohydrates, you can eat complex carbohydrates from starchy vegetables, fruits and whole grains

4. Eat plenty of vegetables and some fruit

Try to eat organic vegetables and fruit so as to lessen the toxic load from herbicides and pesticides. Plants foods such as vegetables, herbs and fruits can help with mental health due to their:

• Anti-inflammatory, anti-oxidant properties, due in part to their polyphenols which are plant compounds which can help to reduce inflammation.
  • Ironically, polyphenols are midly toxic, but they cause hormesis, which is mild stress to the body, so that the body then produces its own endogenous antioxidants.
• The fibre in plant foods is essential for gut health and to ensure proper gut motility, detoxification, the balance of good gut bacteria, and the integrity of the gut lining
• Focus on fruits that have digestive enzymes (papaya, mango, pineapple) and low sugar, high anti-oxidant fruits (such as berries)

5. Eat more herbs and spices

Herbs such as parsley, coriander, rosemary, thyme, dill, oregano, and spices such as turmeric, pepper, ginger, chilli, cinnamon, cumin, are all packed full of anti-oxidants, anti-inflammatory compounds, polyphenols, vitamins and minerals.

6. Eat grass fed, free range meats, wild, sustainably caught fish, and eggs

Our brains need adequate levels of healthy proteins due to the fact that amino acids are the building blocks of key neurotransmitters such as serotonin, dopamine, noradrenaline and GABA. Trypotphan for instance, is an amino acid which is found largely in foods such as eggs, turkey, fish, but also in seeds, beans and oat bran.

Furthermore, free range meats have been shown to have higher levels of omega 3s which are beneficial to the brain, as have fish and eggs. Free range eggs have been shown to have much higher levels of both vitamin E and omega 3s. Karsten, H., Patterson, P., Stout, R., & Crews, G. (2010). Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renewable Agriculture and Food Systems, 25(1), 45-54. doi:10.1017/S1742170509990214 [accessed July 14th, 2020]

Also, meats which are free range and grass fed have no antibiotics, which can be disruptive to the gut microbiome.

Make sure to eat smaller, wild-caught fish and avoid tuna, shark and swordfish due to high levels of mercury. Go to sustainable fisheries for a list.

7. Keep your BMI within a healthy range

BMI which is too high (above 24.9) or too low (below 18.5) can be detrimental to mental health. There is a correlation between obesity and mental health problems Rajan, T. M., & Menon, V. (2017). Psychiatric disorders and obesity: A review of association studies. Journal of postgraduate medicine, 63(3), 182–190. https://doi.org/10.4103/jpgm.JPGM_712_16, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5525483/ [accessed 12th July 2020] 

Indeed, high BMI:

• Can lead to insulin resistance, which as we have seen, can compromise the delivery of glucose (energy) to the brain
• Fat cells can be a source of inflammatory cytokines and cause systemic inflammation and neuroinflammation
• Can cause an imbalance in hormones, both in terms of insulin resistance, leptin resistance, cortisol increase, and estrogen increase. Insulin resistance can lead to testosterone and thyroid imbalances.

8. Keep your blood sugar stable

Fluctuating blood sugars can be detrimental to mental health, and low blood sugar can cause high cortisol (which can eventually lead to insulin resistance as it will cause blood sugars to rise) irritability, and anxiety, and sustained high blood sugar can lead to fatigue, insulin resistance and eventually diabetes.

Keep your blood sugars smooth by combining the three macronutrients — proteins with complex carbs and fats at every meal. Ketogenic diets (high fats, low carbs, moderate protein) can be particularly good for blood sugar regulation and to improve insulin sensitivity.

9. Eat for gut health

The gut-brain axis is increasingly recognised as fundamental to mental health. Support your gut with a variety of whole foods, but also foods that focus on plant fibre, prebiotics and probiotics. A healthy gut can help maintain a healthy brain by:

• Enabling the absorption of key vitamins and minerals, such as vitamins B, K, A, D which are building blocks for key neurotransmitters such as serotonin and dopamine.
• Maintaining the integrity of the gut lining so that no inflammatory molecules (such as LPS, food molecules) can cross the gut barrier causing systemic and eventually neuroinflammation.
• Maintaining the health of the vagus nerve which allows vital communication between the gut and the brain.

10. Consider cutting out common allergens such as gluten and dairy

Gluten and dairy have been found to provoke high intolerance levels, which can cause systemic inflammation, and lead to intestinal permeability and neuro-inflammation.

You could do an elimination diet and keep a record of what you eat for 2 weeks to see if you feel any better when you eliminate gluten and dairy. And/or you could take a food intolerance test.

11. Stay hydrated, limit alcoholic beverages

Be sure to drink 2 litres of pure, filtered water every day. This will help:

• detoxify toxins and hormones
• help keep your blood and lymph circulating
• help optimise your brain function

Limit alcoholic beverages due to the high sugar content of alcohol, as well as its hormone-disrupting compounds. Alcohol can raise cortisol and increase insulin resistance, and it can hamper healthy sleep architecture.

12. Make sure you are getting the essential cofactors for mental health from your diet, and if you are not, consider supplementing

Zinc

• Found in meat, poultry, eggs, beans, nuts and seeds
• Essential for mental healthPetrilli, M. A., Kranz, T. M., Kleinhaus, K., Joe, P., Getz, M., Johnson, P., Chao, M. V., & Malaspina, D. (2017). The Emerging Role for Zinc in Depression and Psychosis. Frontiers in pharmacology, 8, 414. https://doi.org/10.3389/fphar.2017.00414, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492454/ [accessed July 12th, 2020], Grønli, O., Kvamme, J. M., Friborg, O., & Wynn, R. (2013). Zinc deficiency is common in several psychiatric disorders. PloS one, 8(12), e82793. https://doi.org/10.1371/journal.pone.0082793, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3868572/ [accessed 12th July 2020], Meihua Piao1 , Xiaoqiang Cong2 , Ying Lu3 , Chunsheng Feng1,†, Pengfei Ge4,† (2017). The Role of Zinc in Mood Disorders, Neuropscychiatry, Volume 7, Issue 4, http://www.jneuropsychiatry.org/peer-review/the-role-of-zinc-in-mood-disorders.pdf [accessed July 12th, 2020]
• Zinc helps to increase BDNF (Brain Derived Neurotrophic Factor) which increases cell density and connectivity in the brain.Manosso, L.M., Moretti, M., Ribeiro, C.M., Gonçalves, F.M., Leal, R.B. and Rodrigues, A.L.S., 2015. Antidepressant-like effect of zinc is dependent on signaling pathways implicated in BDNF modulation. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 59, pp.59-67. Available at: <https://www.sciencedirect.com/science/article/pii/S0278584615000093> [Accessed 18 July 2020].
• Zinc deficiency is a risk factor for diabetes and obesity.Fukunaka, A. and Fujitani, Y., 2018. Role of zinc homeostasis in the pathogenesis of diabetes and obesity. International journal of molecular sciences, 19(2), p.476. Available at: <https://www.mdpi.com/1422-0067/19/2/476> [Accessed 18 July 2020]. There is a higher risk of depression for people suffering from both conditions.González-Castro, T.B., Escobar-Chan, Y.M., Fresan, A., López-Narváez, M.L., Tovilla-Zárate, C.A., Juárez-Rojop, I.E., Ble-Castillo, J.L., Genis-Mendoza, A.D. and Arias-Vázquez, P.I., 2019. Higher risk of depression in individuals with type 2 diabetes and obesity: results of a meta-analysis. Journal of health psychology. Available at: <https://journals.sagepub.com/doi/abs/10.1177/1359105319876326> [Accessed 18 July 2020].
• Be careful to follow manufacturers suggested dose when supplementing zinc, as excess intake has been linked to memory impairment.Yang, Y., Jing, X.P., Zhang, S.P., Gu, R.X., Tang, F.X., Wang, X.L., Xiong, Y., Qiu, M., Sun, X.Y., Ke, D. and Wang, J.Z., 2013. High dose zinc supplementation induces hippocampal zinc deficiency and memory impairment with inhibition of BDNF signaling. PloS one, 8(1), p.e55384. Available at: <https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0055384> [Accessed 18 July 2020].

Essential Fatty Acids (EFAs) and phospholipids

• Omega 3 EFAs found in oily fish and algae
• EPA is an omega 3 fatty acid found to be most supportive for people suffering from depression.Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramaniapillai, M., Fan, B., Lu, C. and Mclntyer, R.S., 2019. Efficacy of omega-3 PUFAs in depression: a meta-analysis. Translational psychiatry, 9(1), pp.1-9. Available at: <https://www.nature.com/articles/s41398-019-0515-5> [Accessed 18 July 2020].
• DHA is an omega 3 fatty acid which can support synapse formation, reduce brain inflammationTalamonti, E., Sasso, V., To, H., Haslam, R.P., Napier, J.A., Ulfhake, B., Pernold, K., Asadi, A., Hessa, T., Jacobsson, A. and Chiurchiù, V., 2020. Impairment of DHA synthesis alters the expression of neuronal plasticity markers and the brain inflammatory status in mice. The FASEB Journal, 34(2), pp.2024-2040. Available at: <https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.201901890RR> [Accessed 18 July 2020]. and protect against brain aging.Echeverría, F., Valenzuela, R., Hernandez-Rodas, M.C. and Valenzuela, A., 2017. Docosahexaenoic acid (DHA), a fundamental fatty acid for the brain: New dietary sources. Prostaglandins, Leukotrienes and Essential Fatty Acids, 124, pp.1-10. Available at: <https://www.sciencedirect.com/science/article/abs/pii/S0952327817300285> [Accessed 18 July 2020].
• Citicoline is a precursor to brain phospholipids and the neurotransmitter acetylcholine. Supports brain energy, oxygenation, and reduces the risk of stroke. Dementia patients are reported to suffer less depression when supplementing citicoline.Secades, J.J., 2016. Citicoline: pharmacological and clinical review, 2016 update. Rev Neurol, 63(S03), pp.S1-S73. Available at: <https://pubmed.ncbi.nlm.nih.gov/28417449/> [Accessed 18 July 2020].

Vitamin Bs

• Required for coenzymes involved in energy production
• B6
  • is an essential cofactor for serotonin synthesis Parra, M., Stahl, S. and Hellmann, H., 2018. Vitamin B6 and its role in cell metabolism and physiology. Cells, 7(7), p.84. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071262/> [Accessed 18 July 2020].
  • B6 deficiency can increase neurotoxic by-products from serotonin metabolism, which are also implicated in insulin resistance Oxenkrug, G., 2013. Serotonin–kynurenine hypothesis of depression: historical overview and recent developments. Current drug targets, 14(5), pp.514-521. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3726541/> [Accessed 18 July 2020].
• B9
  • Folate supports the synthesis of serotoninMiller, A.L., 2008. The methylation, neurotransmitter, and antioxidant connections between folate and depression. Alternative medicine review, 13(3). Available at: <https://pubmed.ncbi.nlm.nih.gov/18950248/> [Accessed 18 July 2020].
  • It is estimated that roughly a third of people with depression have a folate deficiencyYoung, S.N., 2007. Folate and depression—a neglected problem. Journal of psychiatry & neuroscience, 32(2), p.80. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1810582/> [Accessed 18 July 2020].
  • Several studies have found gene variants which reduce folate metabolism in people suffering from treatment resistant depression. Kandler, C.C.E. and Lam, M.S.T., 2019. Methylenetetrahydrofolate reductase screening in treatment-resistant depression. Federal Practitioner, 36(5), p.207. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6530664/> [Accessed 18 July 2020]. For patients with a folate gene variant, it is recommended that they seek advice from a qualified practitioner
• B12
  • Low dietary intake of both B12 and folate are often seen in depression Khosravi, M., Sotoudeh, G., Amini, M., Raisi, F., Mansoori, A. and Hosseinzadeh, M., 2020. The relationship between dietary patterns and depression mediated by serum levels of Folate and vitamin B12. BMC psychiatry, 20(1), pp.1-8. Available at: <https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-2455-2> [Accessed 18 July 2020]. The elderly are particularly at risk.Petridou, E.T., Kousoulis, A.A., Michelakos, T., Papathoma, P., Dessypris, N., Papadopoulos, F.C. and Stefanadis, C., 2016. Folate and B12 serum levels in association with depression in the aged: a systematic review and meta-analysis. Aging & mental health, 20(9), pp.965-973. Available at: <https://pubmed.ncbi.nlm.nih.gov/26055921/> [Accessed 18 July 2020].
• B3
  • Prolonged B3 deficiency can lead to pellaga, a condition where patients present with an array of symptoms, including apathy and depression Harsha, N.S., Suraj, B.M., Kanakavidu, S.S. and Kodali, R., 2019. Pellagra: A forgotten ailment in current clinical practice. Medical Journal of Dr. DY Patil Vidyapeeth, 12(1), p.78. Available at: <http://www.mjdrdypv.org/article.asp?issn=2589-8302;year=2019;volume=12;issue=1;spage=78;epage=80;aulast=Harsha> [Accessed 18 July 2020]. Dr. Abraham Hoffer was an advocate of B3 to support patients with schizophrenia.Prousky, J., 2010. Vitamin B3 for depression: case report and review of the literature. J Orthomol Med, 25(3), pp.137-147. Available at: <https://www.researchgate.net/publication/287922529_Vitamin_B3_for_depression_Case_report_and_review_of_the_literature> [Accessed 18 July 2020].

CoQ10

• Powerful antioxidant which again supports energy production
• Low CoQ10 levels are seen in depression Maes M, Mihaylova I, Kubera M, Uytterhoeven M, Vrydags N, Bosmans E. Lower plasma Coenzyme Q10 in depression: a marker for treatment resistance and chronic fatigue in depression and a risk factor to cardiovascular disorder in that illness. Neuro Endocrinol Lett. 2009;30(4):462-469. [accessed July 14th, 2020]

Magnesium

• Found in green leafy vegetables, seeds, nuts and brown rice
• Low magnesium found in treatment resistant depression Eby GA, Eby KL, Murk H. Magnesium and major depression. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507265/ [accessed July 14th, 2020]
• Low levels of serotonin seen with magnesium deficiency

Vitamin C

• Found in fresh fruit and vegetables
• Deficiency associated with increased risk of depression and mood changes Plevin, D., Galletly, C. The neuropsychiatric effects of vitamin C deficiency: a systematic review. BMC Psychiatry 20, 315 (2020). https://doi.org/10.1186/s12888-020-02730-w [accessed July 14th, 2020]
• Extreme deficiency is known as scurvy – depression and confusion are two symptoms of the disease Léger, D., 2008. Scurvy: reemergence of nutritional deficiencies. Canadian Family Physician, 54(10), pp.1403-1406. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2567249/> [Accessed 18 July 2020].

Vitamin D

• Found in oily fish, meat and eggs
• Has a favourable impact on depression ratings of patientsVellekkatt, F. and Menon, V., 2019. Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials. Journal of postgraduate medicine, 65(2), p.74. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515787/> [Accessed 18 July 2020].
• Reduces brain inflammation by stabilising microglia (part of the brain’s immune system) Boontanrart M, Hall SD, Spanier JA, Hayes CE, Olson JK. Vitamin D3 alters microglia immune activation by an IL-10 dependent SOCS3 mechanism. J Neuroimmunol. 2016;292:126-136. doi:10.1016/j.jneuroim.2016.01.015 Available at: <https://pubmed.ncbi.nlm.nih.gov/26943970/> [accessed July 14th, 2020]

Curcumin

• A polyphenol found in the spice turmeric
• Positively interacts with the nervous system to help improve mood regulationKaufmann, F., Gazal, M., Bastos, C., Kaster, M., & Ghisleni, G. (2016). Curcumin in depressive disorders: An overview of potential mechanisms, preclinical and clinical findings. Available at: <https://www.sciencedirect.com/science/article/abs/pii/S0014299916303314> [accessed July 14th, 2020]
• Like zinc, curcumin has been found to upregulate the neurotrophin BDNF Santana-Martínez, R.A., Silva-Islas, C.A., Fernández-Orihuela, Y.Y., Barrera-Oviedo, D., Pedraza-Chaverri, J., Hernández-Pando, R. and Maldonado, P.D., 2019. The therapeutic effect of curcumin in quinolinic acid-induced neurotoxicity in rats is associated with BDNF, ERK1/2, Nrf2, and antioxidant enzymes. Antioxidants, 8(9), p.388. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769626/> [Accessed 18 July 2020].

Further links on correcting your nutrition for better mental health and putting nutritional psychiatry into practice

Read more here about eating and supplementing for better mental health

Read more here about eating more anti-inflammatory, detoxifying and antioxidant foods

Read more here about healing with herbs and spices

Read more here about eating to improve gut health

Read more here about eating the right fats for mental health

Read more here about eating the right carbohydrates

Read more here about eating for better hormonal balance

The post 12 Keys to Nutritional Psychiatry appeared first on MindHealth360.

I was offered many different antidepressants, and ended up taking Mirtazapine and Zoplicone. I had a terrible time on them, with many debilitating side effects (such as lethargy and exhaustion, brittle hair and nails, stomach issues, etc…), and then an even worse time getting off them, as it took me months of slow, agonising withdrawal with double the original symptoms. You can read more about my story here.

I wondered how a well educated, well connected person with access to world class health care could end up in such a desperate place, with nothing to rely on but my own research and guesswork. Ten years later, I feel that I have some answers, and want to share these with as many people as possible.

The problem with conventional psychiatry

Currently, treatment in mainstream psychiatry for depression, anxiety, insomnia, poor memory, poor attention, and other mental health issues focuses on addressing the symptoms rather than the root causes, and therefore acts like a bandaid rather than a long-term fix.

Too often, mental health symptoms are treated with lifelong prescriptions for anti-depressants, sleeping pills, tranquilizers, and other pharmaceutical drugs, which often don’t workPenn, E., & Tracy, D. K. (2012). The drugs don’t work? antidepressants and the current and future pharmacological management of depression. Therapeutic advances in psychopharmacology, 2(5), 179–188. https://doi.org/10.1177/2045125312445469 [accessed 17 June 2020, and can have many debilitating side effectshttps://www.nhs.uk/conditions/antidepressants/side-effects/[ accessed 17 June 2020], Cascade, E., Kalali, A. H., & Kennedy, S. H. (2009). Real-World Data on SSRI Antidepressant Side Effects. Psychiatry (Edgmont (Pa. : Township)), 6(2), 16–18 [accessed 17 June 2020]. If you are lucky, you may be offered some talk therapy. 

But very rarely will you be offered a blood test, a stool test, a urine test or a saliva test, to try to get to the biochemical root causes of what is ailing you, because mainstream medicine has not yet agreed on a “biomarker for depression”.Hacimusalar, Y., & Eşel, E. (2018). Suggested Biomarkers for Major Depressive Disorder. Noro psikiyatri arsivi, 55(3), 280–290. https://doi.org/10.5152/npa.2017.19482 [accessed 17 June 2020] 

In addition to trying to identify a biomarker for depression, mainstream medicine is also exploring “growth factors, cytokines and other inflammatory markers, oxidative stress markers, endocrine markers, energy balance hormones, genetic and epigenetic features, and neuroimaging”Hacimusalar, Y., & Eşel, E. (2018). Suggested Biomarkers for Major Depressive Disorder. Noro psikiyatri arsivi, 55(3), 280–290. https://doi.org/10.5152/npa.2017.19482 [accessed 17 June 2020] all of which could be good indicators of biochemical imbalances in our physiology.

While this approach is along the right lines, it will take years for them to agree on which biomarkers can be used in practice, let alone agree on treatment. And in the meantime, millions are suffering with unresolved mental health issues.

The solution? Integrative and functional mental health will get to the root causes of your mental health symptoms

However, if you are lucky enough to work with an integrative mental health practitioner or functional medicine psychiatrist, you will find that they do test for biomarkers using stool, urine, and blood tests, which, taken in conjunction with your symptoms, and your psychological and life circumstances, can really uncover the root causes of your mental health symptoms. 

Then, they can use that same biochemical knowledge to help you heal sustainably. 

Integrative mental health and functional medicine psychiatry practitioners will look at your symptoms, in conjunction with biochemical markers for hormone, neurotransmitter, nutritional and gut imbalances; will test for certain genetic variations, and for levels of toxins, infections and inflammation. They will also look at your life circumstances, stress levels, psychological trauma, as well as your lifestyle habits such as your sleep, exercise levels, breathing habits, etc.  

Then, they will piece together the puzzle of why, exactly, you or your loved ones may be suffering from mental health issues. And they will suggest a personalised programme for you to heal which may include biochemical support (such as a nutrition plan, supplements for gut repair, for hormone balance, or for infections, detoxification therapies, etc.), psycho-spiritual support (such as talk therapies, somatic therapies, etc.) and lifestyle-behavioural support (such as an exercise programme, sleep hygiene, etc.). 

If you are interested in finding out more about possible root causes to mental health symptoms, please see the list of possible contributors here.

The 4 main characteristics of integrative mental health and functional medicine psychiatry:

• Looks for the root cause of your mental health symptoms
• Assembles a personalised programme for you to heal which is unique to you
• Takes into account all aspects that are impacting your mental health, and therefore all aspects which can help you heal, from the biochemical, to the psycho-spiritual, to the lifestyle-behavioural
• Offers sustainable solutions that will help you over the long-term 

I believe that in 10 years, mental health diagnoses and treatments will mostly involve integrative mental health and functional medicine psychiatry. But we are not there yet. 

If you want to be part of the revolution that brings this type of mental health diagnosis and treatment into mainstream medicine to help yourself, your loved ones, or your clients, you can start by looking at this list of possible contributors to mental health symptoms on this website; listen to the interviews on The MindHealth360 Show, or find a qualified integrative mental health practitioner to work with from our database of integrative mental health practitioners. 

The post How can we get to the root causes of mental health symptoms? appeared first on MindHealth360.

My 14 year old and 11 year old sons and their father all had Covid-19 in March (with coughing, fever and loss of taste), and tested positive for antibodies a few weeks later. I nursed my boys during their illness, but didn’t get sick, and tested negative for antibodies.

I can only assume that my immune system protected me (that and obsessive hand washing!). I had been doing a lot to build my immune system, as I was admittedly terrified of getting Covid-19.

My anxiety caused insomnia, so I had to get on top of my nervous system quickly too, in order to protect my immune system, as the two are linked.

Indeed, whatever we do to boost our immune system, can have a positive effect on our nervous system, and vice versa. There is a strong and complex link between our immune system, and our nervous system, as both are influenced by inflammatory processes, and both have their foundation in our guts.

My experience made me realise that while our circumstances are all very different —as a good meme on social media stated the other day— one thing we can try to do is increase our physical and emotional resilience to whatever storm comes our way.

Covid-19 is affecting some of us more negatively than others, economically, emotionally and physically.  Some of us have lost jobs and loved ones. Some of us have lost sleep and income. Some of us have lost peace of mind, hope and health. 

And yet some of us have gained in happiness and returned to a sense of self and truth; gained clarity and perspective on what we want to do and who we want to do it with, and on what is important and what is less so. Maybe we have enjoyed BEING more and DOING less, without the FOMO.

Some of us are resolved to hold onto the insights brought by lockdown, and determined NOT to return to “normal”, others are desperate to get back to “normal”.

Certainly, few of us have come out of this storm unchanged in some way. The question is, how lasting will this change be? 

Regardless of your situation, whatever challenges, changes and circumstances you face, it is essential to increase your resilience both mentally and physically. This is true of life in general, but particularly when we are faced with a life-threatening situation, whether from the virus itself, or from its economic, social and psychological fallout.

After all, we are told that the virus may return with a vengeance this winter, and lock us all down again, with no guarantee of a successful vaccine, or clear treatment protocols. The shelf life for these coronaviruses is apparently two years (according to Zach Bush, MD in an interview with Del Bigtree, 8th May 2020 https://www.youtube.com/watch?v=5RAtFBvKrVw&feature=youtu.be). So we have another 18 months to go.

And if it’s not this virus, it may be a mutated version of it, or a different virus. Given the fragility of our ecosystems — both that of the external world (made more fragile by air, soil and water pollution, climate change, deforestation, etc.) and that of our internal worlds (made more fragile by the toxins in our food, air, water, by the assault of chronic stress, by the destruction of our microbiome through stress, poor diet, and pharmaceuticals such as antibiotics, NSAIDs and the contraceptive pill, etc.) — it is likely that pandemics such as this one will become more common.

First, we have to stay physically strong and boost our immune system to make sure we don’t catch Covid-19, and if we do, that we have a mild case, not requiring hospitalisation. 

Second, the combination of enforced isolation with fear (news of death by Covid-19, health systems being overwhelmed, economic recession), is a heady mix for even the most robust nervous system, and our mental health requires extra care at this time.  

Below I list tips to increase your immune and nervous system resilience, many of which you should incorporate into your daily habits over the long term.

Boost your immune system while improving your nervous system to beat Covid-19

We may or may not be able to avoid the virus, but what we can do is make sure that if we get it, our body is primed to fight it so that we have mild symptoms rather than bad ones.

And making sure our nervous system is resilient will also help our immune system.

Sleep better

Get 8 hours of high quality sleep every night, which is very healing to your immune system, as well as your nervous system.

Read more about how to improve your sleep.

Eat and drink better

Eat a balanced, whole foods diet, with the right nutrients, focussing on anti-inflammatory and anti-oxidant foods, and prioritising gut health, as this will greatly enhance your immune and nervous systems.

• Focus on whole foods rather than processed ones
• Avoid sugar as it can feed the virus and increase inflammation
• Focus on plant foods (vegetables, fruits, spices, herbs, teas, etc…) which contain phytonutrients which have anti-viral, anti-bacterial properties
• Make sure to get sufficient protein, as amino acids are essential building blocks for the immune system
• Make sure to watch your body mass index (BMI), as people who are obese are at greater risk of severe illness and death David A. Kass, Priya Duggal,  Oscar Cingolani, Obesity could shift severity of Covid to younger ages, The Lancet, volume 395, Issue 10236, p1544-1545, May 16 2020 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)31024-2/fulltext
• Reduce your consumption of alcohol, which can be an immunosuppressant
• Drink lots of water and stay hydrated, which will ensure better detoxification from viruses etc.
• Focus on anti-oxidant, anti-viral and immune boosting foods, herbs and spices — garlic, ginger, turmeric, dill, red onions, olives and olive oil, oregano, broccoli, rosemary, etc…

Read more about how to improve your nutrition and supplement.

Read more about how to eat anti-inflammatory, anti-oxidant foods.

Read more about how to eat and supplement to heal your gut.

Read more about the effects of BMI on your mental health

Heal your gut, the foundation of your immune and nervous systems

60% to 80% of your immunity comes from your gut. And the health of your nervous system is also greatly affected by the health of your gut.

• Poor digestion can prevent the absorption of key immune boosting nutrients such as vitamin C, A, D, zinc, etc…
• Poor gut health can lead to systemic inflammation which can weaken your immune system and your nervous system
• The health of your microbiome is crucial to the health of your mucosal passages (nose, throat, gut, etc…)
• High fibre foods (eg: chia, ground flax, whole grains, vegetables, seaweed, artichokes, etc… ) and fermented foods (eg: sauerkraut, miso, kimchi, kombucha) all feed the good bacteria needed for gut health

Read more about how to heal your gut. 

Add key supplements to boost your immune system while regulating your nervous system

There are many vitamins, minerals and herbs which can be particularly helpful in boosting our immune system (while also strengthening our nervous system).

It is worth noting that there is a lively debate online and in the scientific and medical communities about the effectiveness, advisability, and recommended quantities of supplementing, often driven by commercial imperatives one way or the other. I firmly believe, however, that supplements have helped me boost my immunity and increase the resilience of my nervous system.

Always work with a qualified health practitioner when choosing supplements and their dosages.

Vitamins to help beat Covid-19 and other viruses

Vitamin C

Vitamin C is a key vitamin for boosting the immune system. There is some information on social media which implies that vitamin C being effective against Covid-19 is fake news. And yet there seems to be very compelling evidence to back it up, the latest of which has been compiled here: https://www.patrickholford.com/blog/case-vitamin-c-covid-19.

Furthermore, vitamin C can help to reduce anxiety, depression, and calm the nervous system.Oliveira, I., de Souza, V., Motta, V. and Da-Silva, S., 2015. Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial. Pakistan Journal of Biological Sciences, [online] 18(1), pp.11-18. Available at: <https://www.ncbi.nlm.nih.gov/pubmed/26353411> [Accessed 15 May 2020].,Gautam, M., Agrawal, M., Gautam, M., Sharma, P., Gautam, A. and Gautam, S., 2012. Role of antioxidants in generalised anxiety disorder and depression. Indian Journal of Psychiatry, [online] 54(3), p.244. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3512361/> [Accessed 15 May 2020].

Food sources: citrus, green leafy vegetables, broccoli, spinach, kiwis, plant foods.

Supplementation: 2g to 5g a day for prevention. The nutritionist Patrick Holford advises to take 1g an hour if you get sick, up to bowel tolerance, until your symptoms lessen.Patrick Holford, 2020 Flu Fighters: How to win the cold war by boosting your immunity with non-toxic nutrients (Holford Press).

Vitamin A

Vitamin A can help to boost the immune system.Huang, Z., Liu, Y., Qi, G., Brand, D. and Zheng, S., 2018. Role of Vitamin A in the Immune System. Journal of Clinical Medicine, [online] 7(9), p.258. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/> [Accessed 15 May 2020].,Mora, J., Iwata, M. and von Andrian, U., 2008. Vitamin effects on the immune system: vitamins A and D take centre stage. Nature Reviews Immunology, [online] 8(9), pp.685-698. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/> [Accessed 15 May 2020].,Villamor, E. and Fawzi, W., 2005. Effects of Vitamin A Supplementation on Immune Responses and Correlation with Clinical Outcomes. Clinical Microbiology Reviews, [online] 18(3), pp.446-464. Available at: <https://cmr.asm.org/content/18/3/446> [Accessed 15 May 2020].

It can also help to reduce anxiety and depression and calm the nervous system.Gautam, M., Agrawal, M., Gautam, M., Sharma, P., Gautam, A. and Gautam, S., 2012. Role of antioxidants in generalised anxiety disorder and depression. Indian Journal of Psychiatry, [online] 54(3), p.244. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3512361/> [Accessed 15 May 2020].

Food sources: liver, eggs, fish, animal proteins

Supplementation: 10,000iu a day for a few weeks, but should not be continued long term as it can accumulate and become toxic. Should not be taken if pregnant.

Vitamin D

Vitamin D has a lot of research to back up its immune boosting properties.Aranow, C., 2011. Vitamin D and the Immune System. Journal of Investigative Medicine, [online] 59(6), pp.881-886. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/> [Accessed 15 May 2020].,Prietl, B., Treiber, G., Pieber, T. and Amrein, K., 2013. Vitamin D and Immune Function. Nutrients, [online] 5(7), pp.2502-2521. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/> [Accessed 15 May 2020].,Mora, J., Iwata, M. and von Andrian, U., 2008. Vitamin effects on the immune system: vitamins A and D take centre stage. Nature Reviews Immunology, [online] 8(9), pp.685-698. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/> [Accessed 15 May 2020].

It also can help stabilise moods, depression and anxietyAmani, R., Fazelian, S., Paknahad, Z., Kheiri, S. and Khajehali, L., 2019. Effect of Vitamin D supplement on mood status and inflammation in Vitamin D deficient Type 2 diabetic women with anxiety: A randomized clinical trial. International Journal of Preventive Medicine, [online] 10(1), p.17. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390422/> [Accessed 21 May 2020].,Penckofer, S., Kouba, J., Byrn, M. and Estwing Ferrans, C., 2010. Vitamin D and Depression: Where is all the Sunshine?. Issues in Mental Health Nursing, [online] 31(6), pp.385-393. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/> [Accessed 21 May 2020]., possibly due to its anti-inflammatory effects, but also its importance for serotonin.Sabir, M., Haussler, M., Mallick, S., Kaneko, I., Lucas, D., Haussler, C., Whitfield, G. and Jurutka, P., 2018. Optimal vitamin D spurs serotonin: 1,25-dihydroxyvitamin D represses serotonin reuptake transport (SERT) and degradation (MAO-A) gene expression in cultured rat serotonergic neuronal cell lines. Genes & Nutrition, [online] 13(1), p.19. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6042449/> [Accessed 21 May 2020].

Sunlight is the best source of vitamin D. In the diet, vitamin D can be found mainly in eggs and oily fish.

Supplementation: from 1000iu to 10000iu a day (it is best to get blood levels checked to make sure you are not taking too much, but generally, we tend to be deficient in our Western societies).

Minerals to help beat Covid-19 and other viruses

Zinc

Zinc is an essential mineral for immune function.Prasad, A., 2008. Zinc in Human Health: Effect of Zinc on Immune Cells. Molecular Medicine, [online] 14(5-6), pp.353-357. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/> [Accessed 15 May 2020].,Maares, M. and Haase, H., 2016. Zinc and immunity: An essential interrelation. Archives of Biochemistry and Biophysics, [online] 611, pp.58-65. Available at: <https://www.sciencedirect.com/science/article/abs/pii/S0003986116300741> [Accessed 15 May 2020].

It can also help reduce levels of anxiety, especially in the presence of a copper/zinc imbalance.Russo, A., 2011. Decreased Zinc and Increased Copper in Individuals with Anxiety. Nutrition and Metabolic Insights, [online] 4, pp.1-5. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738454/> [Accessed 21 May 2020].

Food sources: oysters, seafood, animal proteins, beans and legumes, nuts and seeds.

Supplementation: 30mg at night.

Selenium

An important trace mineral for the immune system.Avery, J. and Hoffmann, P., 2018. Selenium, Selenoproteins, and Immunity. Nutrients, [online] 10(9), p.1203. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163284/> [Accessed 15 May 2020].,Hoffmann, P. and Berry, M., 2008. The influence of selenium on immune responses. Molecular Nutrition & Food Research, [online] 52(11), pp.1273-1280. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/> [Accessed 15 May 2020].,Nkengfack G., Englert H., Haddadi M. (2019) Selenium and Immunity. In: Mahmoudi M., Rezaei N. (eds) Nutrition and Immunity. Springer, Cham. Available at: <https://link.springer.com/chapter/10.1007/978-3-030-16073-9_9> [Accessed 15 May 2020].,Gill, H. and Walker, G., 2008. Selenium, immune function and resistance to viral infections. Nutrition & Dietetics, [online] 65, pp.S41-S47. Available at: <https://onlinelibrary.wiley.com/doi/full/10.1111/j.1747-0080.2008.00260.x> [Accessed 15 May 2020].

Found sources include fish, eggs, meat, grains, and in particular, brazil nuts.

Supplementation: 100 to 200mcg a day.

Magnesium

May help calm the nervous system, as well as potentially having a beneficial impact on the immune system.Tam, M., Gómez, S., González-Gross, M. and Marcos, A., 2003. Possible roles of magnesium on the immune system. European Journal of Clinical Nutrition, [online] 57(10), pp.1193-1197. Available at: <https://www.ncbi.nlm.nih.gov/pubmed/14506478> [Accessed 15 May 2020].,Boyle, N., Lawton, C. and Dye, L., 2017. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, [online] 9(5), p.429. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/> [Accessed 15 May 2020].

Supplementation: 400mg up to 1000mg a day.

Immune boosting and anti-viral herbs and spices to help beat Covid-19 and other viruses

Evidence around the effectiveness of these herbs and spices is not always easy to get hold of, and you should always work with a qualified herbalist before taking any of these remedies.

A good source of information on herbs is Stephen Buhner’s “Herbal Anti-Virals: Natural Remedies for Emerging and Resistant Viral Infections”. He also has put together an anti Covid-19 bundle of herbs (CVS1) which you can find online.

Cistus icanus

Has been shown to have anti-viral, anti-bacterial, anti-oxidant and anti-inflammatory properties, and can be helpful in teas and tinctures to fight infections.Kalus, U., Grigorov, A., Kadecki, O., Jansen, J., Kiesewetter, H. and Radtke, H., 2009. Cistus incanus (CYSTUS052) for treating patients with infection of the upper respiratory tract. Antiviral Research, [online] 84(3), pp.267-271. Available at: <https://pubmed.ncbi.nlm.nih.gov/19828122/?from_term=cistus+incanus&from_pos=1> [Accessed 21 May 2020].,Wittpahl, G., Kölling-Speer, I., Basche, S., Herrmann, E., Hannig, M., Speer, K. and Hannig, C., 2015. The Polyphenolic Composition of Cistus incanus Herbal Tea and Its Antibacterial and Anti-adherent Activity against Streptococcus mutans. Planta Medica, [online] 81(18), pp.1727-1735. Available at: <https://pubmed.ncbi.nlm.nih.gov/26291656/?from_term=cistus+incanus&from_pos=4> [Accessed 21 May 2020].,Rebensburg, S., Helfer, M., Schneider, M., Koppensteiner, H., Eberle, J., Schindler, M., Gürtler, L. and Brack-Werner, R., 2016. Potent in vitro antiviral activity of Cistus incanus extract against HIV and Filoviruses targets viral envelope proteins. Scientific Reports, [online] 6(1). Available at: <https://pubmed.ncbi.nlm.nih.gov/26833261/?from_term=cistus+incanus&from_pos=5> [Accessed 21 May 2020].,Ehrhardt, C., Hrincius, E., Korte, V., Mazur, I., Droebner, K., Poetter, A., Dreschers, S., Schmolke, M., Planz, O. and Ludwig, S., 2007. A polyphenol rich plant extract, CYSTUS052, exerts anti influenza virus activity in cell culture without toxic side effects or the tendency to induce viral resistance. Antiviral Research, [online] 76(1), pp.38-47. Available at: <https://pubmed.ncbi.nlm.nih.gov/17572513/> [Accessed 21 May 2020].,Droebner, K., Ehrhardt, C., Poetter, A., Ludwig, S. and Planz, O., 2007. CYSTUS052, a polyphenol-rich plant extract, exerts anti-influenza virus activity in mice. Antiviral Research, [online] 76(1), pp.1-10. Available at: <https://pubmed.ncbi.nlm.nih.gov/17573133/> [Accessed 21 May 2020].,Helmholtz Zentrum Muenchen – German Research Centre for Environmental Health. “Cell culture experiments reveal potent antiviral activity of Cistus incanus extracts against HIV and Ebola.” ScienceDaily, 2 February 2016. <https://www.sciencedaily.com/releases/2016/02/160202091053.htm> [Accessed 21 May 2020].

You can re-brew the tea several times, as each time the tea’s healing properties become more potent.

Astralagus

Has been shown to have immune-modulating and anti-viral properties.Qin, Q., Niu, J., Wang, Z., Xu, W., Qiao, Z. and Gu, Y., 2012. Astragalus membranaceus Extract Activates Immune Response in Macrophages via Heparanase. Molecules, [online] 17(6), pp.7232-7240. Available at: <https://pubmed.ncbi.nlm.nih.gov/22695229/> [Accessed 21 May 2020].,Khan, H.M., Raza, S.M., Anjum, A.A., Ali, M.A., 2019. Antiviral, embryo toxic and cytotoxic activities of Astragalus membranaceus root extracts. Pak J Pharm, 32(1), pp.137‐142. Available at: <https://pubmed.ncbi.nlm.nih.gov/30772802/> [Accessed 21 May 2020].

Goldenseal

Has been shown to have some anti-viral properties.Cecil, C., Davis, J., Cech, N. and Laster, S., 2011. Inhibition of H1N1 influenza A virus growth and induction of inflammatory mediators by the isoquinoline alkaloid berberine and extracts of goldenseal (Hydrastis canadensis). International Immunopharmacology, [online] 11(11), pp.1706-1714. Available at: <https://pubmed.ncbi.nlm.nih.gov/21683808/> [Accessed 21 May 2020].,Botwina, P., Owczarek, K., Rajfur, Z., Ochman, M., Urlik, M., Nowakowska, M., Szczubiałka, K. and Pyrc, K., 2020. Berberine Hampers Influenza A Replication through Inhibition of MAPK/ERK Pathway. Viruses, [online] 12(3), p.344. Available at: <https://pubmed.ncbi.nlm.nih.gov/32245183/> [Accessed 21 May 2020].

Andrographins

Has been shown to have anti-microbial, anti-viral, anti-inflammatory and anti-oxidant properties.Okhuarobo, A., Ehizogie Falodun, J., Erharuyi, O., Imieje, V., Falodun, A. and Langer, P., 2014. Harnessing the medicinal properties of Andrographis paniculata for diseases and beyond: a review of its phytochemistry and pharmacology. Asian Pacific Journal of Tropical Disease, [online] 4(3), pp.213-222. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032030/> [Accessed 21 May 2020].,Jayakumar, T., Hsieh, C., Lee, J. and Sheu, J., 2013. Experimental and Clinical Pharmacology of Andrographis paniculata and Its Major Bioactive Phytoconstituent Andrographolide. Evidence-Based Complementary and Alternative Medicine, [online] 2013, pp.1-16. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619690/> [Accessed 21 May 2020].,Gupta, S., Mishra, K. and Ganju, L., 2016. Broad-spectrum antiviral properties of andrographolide. Archives of Virology, [online] 162(3), pp.611-623. Available at: <https://pubmed.ncbi.nlm.nih.gov/27896563/> [Accessed 21 May 2020].,Churiyah, Pongtuluran, O., Rofaani, E. and Tarwadi, 2015. Antiviral and Immunostimulant Activities of Andrographis paniculata. HAYATI Journal of Biosciences, [online] 22(2), pp.67-72. Available at: <https://www.sciencedirect.com/science/article/pii/S1978301916300766> [Accessed 21 May 2020].

Stinging nettles

Have been shown to have anti-inflammatory, anti-viral and anti-microbial properties.Johnson, T., Sohn, J., Inman, W., Bjeldanes, L. and Rayburn, K., 2013. Lipophilic stinging nettle extracts possess potent anti-inflammatory activity, are not cytotoxic and may be superior to traditional tinctures for treating inflammatory disorders. Phytomedicine, [online] 20(2), pp.143-147. Available at: <https://www.sciencedirect.com/science/article/abs/pii/S0944711312003522> [Accessed 21 May 2020].,Kumaki, Y., Wandersee, M., Bailey, K., Smith, A., Day, C., Madson, J., Smee, D. and Barnard, D., 2010. Inhibition of Severe Acute Respiratory Syndrome Coronavirus Replication in a Lethal SARS-Cov Balb/C Mouse Model by Stinging Nettle Lectin, Urtica Dioica Agglutinin (UDA). Antiviral Research, [online] 86(1), p.A36. Available at: <https://pubmed.ncbi.nlm.nih.gov/21338626/> [Accessed 21 May 2020].,Kregiel, D., Pawlikowska, E. and Antolak, H., 2018. Urtica spp.: Ordinary Plants with Extraordinary Properties. Molecules, [online] 23(7), p.1664. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6100552/> [Accessed 21 May 2020].

Curcumin

Has been shown to have anti-viral, anti-microbial, anti-inflammatory and immune boosting properties.Praditya, D., Kirchhoff, L., Brüning, J., Rachmawati, H., Steinmann, J. and Steinmann, E., 2019. Anti-infective Properties of the Golden Spice Curcumin. Frontiers in Microbiology, [online] 10, p.912. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6509173/> [Accessed 21 May 2020].,Zorofchian Moghadamtousi, S., Abdul Kadir, H., Hassandarvish, P., Tajik, H., Abubakar, S. and Zandi, K., 2014. A Review on Antibacterial, Antiviral, and Antifungal Activity of Curcumin. BioMed Research International, [online] 2014, pp.1-12. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022204/> [Accessed 21 May 2020].,Gautam, S.C., Gao, X., Dulchavsky, S., 2007. Immunomodulation by curcumin. Adv Exp Med Biol., 595, pp.321‐341. Available at: <https://pubmed.ncbi.nlm.nih.gov/17569218/> [Accessed 21 May 2020].,Jagetia, G. and Aggarwal, B., 2007. “Spicing Up” of the Immune System by Curcumin. Journal of Clinical Immunology, [online] 27(1), pp.19-35. Available at: <https://pubmed.ncbi.nlm.nih.gov/17211725/> [Accessed 21 May 2020].,Abdollahi, E., Momtazi, A., Johnston, T. and Sahebkar, A., 2017. Therapeutic effects of curcumin in inflammatory and immune-mediated diseases: A nature-made jack-of-all-trades?. Journal of Cellular Physiology, [online] 233(2), pp.830-848. Available at: <https://onlinelibrary.wiley.com/doi/full/10.1002/jcp.25778> [Accessed 21 May 2020].

Ginger

Has been shown to have some anti-oxidant, anti-inflammatory and anti-viral properties.Mashhadi, N. S., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. R., 2013. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. International journal of preventive medicine, 4(Suppl 1), S36–S42. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/> [Accessed 21 May 2020].,Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92775/.,Chang, J., Wang, K., Yeh, C., Shieh, D. and Chiang, L., 2013. Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. Journal of Ethnopharmacology, [online] 145(1), pp.146-151. Available at: <https://pubmed.ncbi.nlm.nih.gov/23123794/> [Accessed 21 May 2020].,Rasool, A., Khan, M.U., Ali, M.A., et al., 2017. Anti-avian influenza virus H9N2 activity of aqueous extracts of Zingiber officinalis (Ginger) and Allium sativum (Garlic) in chick embryos. Pak J Pharm Sci, 30(4), pp.1341‐1344. Available at: <https://pubmed.ncbi.nlm.nih.gov/29039335/> [Accessed 21 May 2020].

Other potential immune boosting supplements to help beat Covid-19 and other viruses

Alpha-lipoic acid

Has been shown to have anti-oxidant, immune modulating and anti-viral properties.Li, Y., Ma, Q., Zhao, L., Wei, H., Duan, G., Zhang, J. and Ji, C., 2014. Effects of Lipoic Acid on Immune Function, the Antioxidant Defense System, and Inflammation-Related Genes Expression of Broiler Chickens Fed Aflatoxin Contaminated Diets. International Journal of Molecular Sciences, [online] 15(4), pp.5649-5662. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013587/> [Accessed 21 May 2020].,Liu, W., Shi, L. and Li, S., 2019. The Immunomodulatory Effect of Alpha-Lipoic Acid in Autoimmune Diseases. BioMed Research International, [online] 2019, pp.1-11. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6446120/> [Accessed 21 May 2020].,Baur, A., Harrer, T., Peukert, M., Jahn, G., Kalden, J. and Fleckenstein, B., 1991. Alpha-lipoic acid is an effective inhibitor of human immuno-deficiency virus (HIV-1) replication. Klinische Wochenschrift, [online] 69(15), pp.722-724. Available at: <https://pubmed.ncbi.nlm.nih.gov/1724477/> [Accessed 21 May 2020].,Spisakova, M., Cizek, Z. and Melkova, Z., 2009. Ethacrynic and α-lipoic acids inhibit vaccinia virus late gene expression. Antiviral Research, [online] 81(2), pp.156-165. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7114351/> [Accessed 21 May 2020].

Supplementation: 100mg 2x a day

Melatonin

Has been shown to have anti-viral, anti-inflammatory, immune-modulating and anti-oxidant propertiesZhang, R., Wang, X., Ni, L., Di, X., Ma, B., Niu, S., Liu, C. and Reiter, R., 2020. COVID-19: Melatonin as a potential adjuvant treatment. Life Sciences, [online] 250, p.117583. Available at: <https://www.sciencedirect.com/science/article/pii/S0024320520303313> [Accessed 21 May 2020].,Silvestri, M. and Rossi, G., 2013. Melatonin: its possible role in the management of viral infections-a brief review. Italian Journal of Pediatrics, [online] 39(1), p.61. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3850896/> [Accessed 21 May 2020].,Srinivasan, V., Mohamed, M. and Kato, H., 2012. Melatonin in Bacterial and Viral Infections with Focus on Sepsis: A Review. Recent Patents on Endocrine, Metabolic & Immune Drug Discovery, [online] 6(1), pp.30-39. Available at: <https://pubmed.ncbi.nlm.nih.gov/22264213/> [Accessed 21 May 2020].,Huang, S., Liao, C., Chen, S., Shi, L., Lin, L., Chen, Y., Cheng, C., Sytwu, H., Shang, S. and Lin, G., 2019. Melatonin possesses an anti-influenza potential through its immune modulatory effect. Journal of Functional Foods, [online] 58, pp.189-198. Available at: <https://www.sciencedirect.com/science/article/pii/S1756464619302452> [Accessed 21 May 2020].,Srinivasan, V., Maestroni, G.J., Cardinali, D.P., Esquifino, A.I., Perumal, S.R., Miller, S.C., 2005. Melatonin, immune function and aging. Immun Ageing, 2, p.17. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325257/> [Accessed 21 May 2020].,Carrillo-Vico, A., Lardone, P., Álvarez-Sánchez, N., Rodríguez-Rodríguez, A. and Guerrero, J., 2013. Melatonin: Buffering the Immune System. International Journal of Molecular Sciences, [online] 14(4), pp.8638-8683. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645767/> [Accessed 21 May 2020]., and it is being studied in particular in relation to Covid-19.Anderson, G. and Reiter, R., 2020. Melatonin: Roles in influenza, Covid‐19, and other viral infections. Reviews in Medical Virology, [online] 30(3). Available at: <https://onlinelibrary.wiley.com/doi/10.1002/rmv.2109> [Accessed 21 May 2020].,https://clinicaltrials.gov/ct2/show/NCT04353128

The artificial light from screens at night can suppress your melatonin, so make sure you switch off your screens before 10pm, and use blue-light blocking devices such as software and glasses.

Supplementation: 1mg-5mg a day for prevention.

NAC

NAC (N-Acetyl Cystein) has been shown to have some anti-viral, anti-inflammatory and antioxidant properties, especially in respiratory viruses (though evidence is mixed regarding Covid-19 in particular).Geiler, J., Michaelis, M., Naczk, P., Leutz, A., Langer, K., Doerr, H. and Cinatl, J., 2010. N-acetyl-l-cysteine (NAC) inhibits virus replication and expression of pro-inflammatory molecules in A549 cells infected with highly pathogenic H5N1 influenza A virus. Biochemical Pharmacology, [online] 79(3), pp.413-420. Available at: <https://pubmed.ncbi.nlm.nih.gov/19732754/> [Accessed 21 May 2020].,Casanova, T. and Garigliany, M., 2016. N-acetylcysteine: an old drug with variable Anti-influenza properties. Journal of Controversies in Biomedical Research, [online] 2(1), p.1. Available at: <https://jcbmr.com/index.php/jcbmr/article/view/13> [Accessed 21 May 2020].,Van Hecke, O. and Lee, J., 2020. N-Acetylcysteine: A Rapid Review Of The Evidence For Effectiveness In Treating COVID-19 – CEBM. [online] CEBM. Available at: <https://www.cebm.net/covid-19/n-acetylcysteine-a-rapid-review-of-the-evidence-for-effectiveness-in-treating-covid-19/> [Accessed 21 May 2020].,Zhang, Q., Ju, Y., Ma, Y. and Wang, T., 2018. N-acetylcysteine improves oxidative stress and inflammatory response in patients with community acquired pneumonia. Medicine, [online] 97(45), p.e13087. Available at: <https://journals.lww.com/md-journal/FullText/2018/11090/N_acetylcysteine_improves_oxidative_stress_and.35.aspx> [Accessed 21 May 2020].,Dekhuijzen, P. and van Beurden, W., 2006. The role for N-acetylcysteine in the management of COPD. International Journal of COPD, [online] 1(2), pp.99-106. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2706612/> [Accessed 21 May 2020].

The precursor to glutathione, which is an essential anti-oxidant, and excellent for detoxification but also very lung protective.

Supplementation: 600 to 900mg a day on an empty stomach, 2x a day.

Quercetin

Has been shown to have anti-inflammatory, anti-oxidant and immune boosting properties.Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M., Wang, S., Liu, H. and Yin, Y., 2016. Quercetin, Inflammation and Immunity. Nutrients, [online] 8(3), p.167. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/> [Accessed 15 May 2020].,Mlcek, J., Jurikova, T., Skrovankova, S. and Sochor, J., 2016. Quercetin and Its Anti-Allergic Immune Response. Molecules, [online] 21(5), p.623. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273625/> [Accessed 24 May 2020].,Boots, A., Wilms, L., Swennen, E., Kleinjans, J., Bast, A. and Haenen, G., 2008. In vitro and ex vivo anti-inflammatory activity of quercetin in healthy volunteers. Nutrition, [online] 24(7-8), pp.703-710. Available at: <https://pubmed.ncbi.nlm.nih.gov/18549926/> [Accessed 24 May 2020].

A possible mechanism through which quercetin exerts its anti-inflammatory and immune modulating effects is through its beneficial effect on gut microbiota and intestinal permeability (which in turn will help the nervous system as shown in heal your gut).Lin, R., Piao, M. and Song, Y., 2019. Dietary Quercetin Increases Colonic Microbial Diversity and Attenuates Colitis Severity in Citrobacter rodentium-Infected Mice. Frontiers in Microbiology, [online] 10, p.1092. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6531918/> [Accessed 24 May 2020].,Suzuki, T. and Hara, H., 2011. Role of flavonoids in intestinal tight junction regulation. The Journal of Nutritional Biochemistry, [online] 22(5), pp.401-408. Available at: <https://pubmed.ncbi.nlm.nih.gov/21167699/> [Accessed 24 May 2020].,Suzuki, T. and Hara, H., 2009. Quercetin Enhances Intestinal Barrier Function through the Assembly of Zonnula Occludens-2, Occludin, and Claudin-1 and the Expression of Claudin-4 in Caco-2 Cells. The Journal of Nutrition, [online] 139(5), pp.965-974. Available at: <https://academic.oup.com/jn/article/139/5/965/4670389> [Accessed 24 May 2020].,Zou, Y., Wei, H., Xiang, Q., Wang, J., Zhou, Y. and Peng, J., 2016. Protective effect of quercetin on pig intestinal integrity after transport stress is associated with regulation oxidative status and inflammation. Journal of Veterinary Medical Science, [online] 78(9), pp.1487-1494. Available at: <https://www.jstage.jst.go.jp/article/jvms/advpub/0/advpub_16-0090/_article/-char/ja/> [Accessed 24 May 2020].

Supplementation: up to 1000mg twice a day.

Colostrum

Contains immunoglobulins which have been shown to have anti-viral, anti-bacterial, gut repairing and immune boosting properties.Ulfman, L., Leusen, J., Savelkoul, H., Warner, J. and van Neerven, R., 2018. Effects of Bovine Immunoglobulins on Immune Function, Allergy, and Infection. Frontiers in Nutrition, [online] 5, p.52. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024018/> [Accessed 24 May 2020].,Uruakpa, F., Ismond, M. and Akobundu, E., 2002. Colostrum and its benefits: a review. Nutrition Research, [online] 22(6), pp.755-767. Available at: <https://www.sciencedirect.com/science/article/pii/S0271531702003731> [Accessed 24 May 2020].,Ng, W., Wong, V., Muller, B., Rawlin, G. and Brown, L., 2010. Prevention and Treatment of Influenza with Hyperimmune Bovine Colostrum Antibody. PLoS ONE, [online] 5(10), p.e13622. Available at: <https://pubmed.ncbi.nlm.nih.gov/21049034/> [Accessed 24 May 2020].,Benson, K., Carter, S., Patterson, K., Patel, D. and Jensen, G., 2012. A novel extract from bovine colostrum whey supports anti-bacterial and anti-viral innate immune functions in vitro and in vivo. Preventive Medicine, [online] 54, pp.S116-S123. Available at: <https://pubmed.ncbi.nlm.nih.gov/22227281/> [Accessed 24 May 2020].,Cesarone, M., Belcaro, G., Di Renzo, A., Dugall, M., Cacchio, M., Ruffini, I., Pellegrini, L., Del Boccio, G., Fano, F., Ledda, A., Bottari, A., Ricci, A., Stuard, S. and Vinciguerra, G., 2007. Prevention of Influenza Episodes With Colostrum Compared With Vaccination in Healthy and High-Risk Cardiovascular Subjects. Clinical and Applied Thrombosis/Hemostasis, [online] 13(2), pp.130-136. Available at: <https://journals.sagepub.com/doi/pdf/10.1177/1076029606295957> [Accessed 24 May 2020].

Fish oil

Has been shown to have immune modulating and anti-inflammatory properties.Gutiérrez, S., Svahn, S.L., Johansson, M.E., 2019. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 20(20), p.5028. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/> [Accessed 24 May 2020].,Federation of American Societies for Experimental Biology. “Nothing fishy about it: Fish oil can boost the immune system.” ScienceDaily. ScienceDaily, 1 April 2013. <www.sciencedaily.com/releases/2013/04/130401111545.htm> [Accessed 24 May 2020].,Barber, M., Fearon, K. and Ross, J., 2005. Eicosapentaenoic acid modulates the immune response but has no effect on a mimic of antigen-specific responses. Nutrition, [online] 21(5), pp.588-593. Available at: <https://pubmed.ncbi.nlm.nih.gov/15850965/> [Accessed 24 May 2020].,Paixão, E., Oliveira, A., Pizato, N., Muniz-Junqueira, M., Magalhães, K., Nakano, E. and Ito, M., 2017. The effects of EPA and DHA enriched fish oil on nutritional and immunological markers of treatment naïve breast cancer patients: a randomized double-blind controlled trial. Nutrition Journal, [online] 16(1). Available at: <https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0295-9> [Accessed 24 May 2020].

Omega 3s have also been shown to play a beneficial role in mood disorders.David Mischoulon, P., 2018. Omega-3 Fatty Acids For Mood Disorders – Harvard Health Blog. [online] Harvard Health Blog. Available at: <https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414> [Accessed 24 May 2020].

Supplementation: 1g to 3g a day

Amla

Has been shown to have anti-oxidant and anti-inflammatory properties.Golechha, M., Sarangal, V., Ojha, S., Bhatia, J. and Arya, D., 2014. Anti-Inflammatory Effect of Emblica officinalis in Rodent Models of Acute and Chronic Inflammation: Involvement of Possible Mechanisms. International Journal of Inflammation, [online] 2014, pp.1-6. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4158298/> [Accessed 24 May 2020].,Singh, M., Yadav, S., Gupta, V. and Khattri, S., 2013. Immunomodulatory role of Emblica officinalis in arsenic induced oxidative damage and apoptosis in thymocytes of mice. BMC Complementary and Alternative Medicine, [online] 13(1), p.193. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3733846/> [Accessed 24 May 2020].,Usharani, P., Merugu, P. and Nutalapati, C., 2019. Evaluation of the effects of a standardized aqueous extract of Phyllanthus emblica fruits on endothelial dysfunction, oxidative stress, systemic inflammation and lipid profile in subjects with metabolic syndrome: a randomised, double blind, placebo controlled clinical study. BMC Complementary and Alternative Medicine, [online] 19(1). Available at: <https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-019-2509-5> [Accessed 24 May 2020].,Baliga, M. and Dsouza, J., 2011. Amla (Emblica officinalis Gaertn), a wonder berry in the treatment and prevention of cancer. European Journal of Cancer Prevention, [online] 20(3), pp.225-239. Available at: <https://pubmed.ncbi.nlm.nih.gov/21317655/> [Accessed 24 May 2020].,Packirisamy, R., Bobby, Z., Panneerselvam, S., Koshy, S. and Jacob, S., 2018. Metabolomic Analysis and Antioxidant Effect of Amla (Emblica officinalis) Extract in Preventing Oxidative Stress-Induced Red Cell Damage and Plasma Protein Alterations: An In Vitro Study. Journal of Medicinal Food, [online] 21(1), pp.81-89. Available at: <https://pubmed.ncbi.nlm.nih.gov/29064307/> [Accessed 24 May 2020].,Ash, M., 2020. Amla: An Ancient Super Berry Emerges From India | Clinical Education. [online] Clinicaleducation.org. Available at: <https://www.clinicaleducation.org/resources/reviews/amla-an-ancient-super-berry-emerges-from-india/> [Accessed 24 May 2020].

Spirulina

Has been shown to have immune-boosting, anti-oxidant and anti-inflammatory properties.Wu, Q., Liu, L., Miron, A., Klímová, B., Wan, D. and Kuča, K., 2016. The antioxidant, immunomodulatory, and anti-inflammatory activities of Spirulina: an overview. Archives of Toxicology, [online] 90(8), pp.1817-1840. Available at: <https://pubmed.ncbi.nlm.nih.gov/27259333/> [Accessed 24 May 2020].,Selmi, C., Leung, P., Fischer, L., German, B., Yang, C., Kenny, T., Cysewski, G. and Gershwin, M., 2011. The effects of Spirulina on anemia and immune function in senior citizens. Cellular & Molecular Immunology, [online] 8(3), pp.248-254. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012879/> [Accessed 24 May 2020].,Deng, R. and Chow, T., 2010. Hypolipidemic, Antioxidant, and Antiinflammatory Activities of Microalgae Spirulina. Cardiovascular Therapeutics, [online] 28(4), pp.e33-e45. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907180/> [Accessed 24 May 2020].,Pham, T. and Lee, J., 2016. Anti-Inflammatory Effect of Spirulina platensis in Macrophages Is Beneficial for Adipocyte Differentiation and Maturation by Inhibiting Nuclear Factor-κB Pathway in 3T3-L1 Adipocytes. Journal of Medicinal Food, [online] 19(6), pp.535-542. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4904162/> [Accessed 24 May 2020].

Oleuropein

Olives and olive oil contain oleuropein which has been shown to have anti-inflammatory, anti-viral and anti-oxidant properties.Haris Omar, S., 2010. Oleuropein in Olive and its Pharmacological Effects. Scientia Pharmaceutica, [online] 78(2), pp.133-154. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3002804/> [Accessed 24 May 2020].,Sun, W., Frost, B. and Liu, J., 2017. Oleuropein, unexpected benefits!. Oncotarget, [online] 8(11), pp.17409-17409. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5392257/> [Accessed 25 May 2020].,Qabaha, K., AL-Rimawi, F., Qasem, A. and Naser, S., 2018. Oleuropein Is Responsible for the Major Anti-Inflammatory Effects of Olive Leaf Extract. Journal of Medicinal Food, [online] 21(3), pp.302-305. Available at: <https://pubmed.ncbi.nlm.nih.gov/29099642/> [Accessed 25 May 2020].,Barbaro, B., Toietta, G., Maggio, R., Arciello, M., Tarocchi, M., Galli, A. and Balsano, C., 2014. Effects of the Olive-Derived Polyphenol Oleuropein on Human Health. International Journal of Molecular Sciences, [online] 15(10), pp.18508-18524. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4227229/> [Accessed 25 May 2020].,Vezza, T., Algieri, F., Rodríguez-Nogales, A., Garrido-Mesa, J., Utrilla, M., Talhaoui, N., Gómez-Caravaca, A., Segura-Carretero, A., Rodríguez-Cabezas, M., Monteleone, G. and Gálvez, J., 2017. Immunomodulatory properties of Olea europaea leaf extract in intestinal inflammation. Molecular Nutrition & Food Research, [online] 61(10), p.1601066. Available at: <https://pubmed.ncbi.nlm.nih.gov/28731213/> [Accessed 25 May 2020].

Medicinal mushrooms (reishi, cordyceps, maitake, shitake, lion’s mane, etc…)

Have been shown to have immune boosting, immune modulating properties.Lull, C., Wichers, H. and Savelkoul, H., 2005. Antiinflammatory and Immunomodulating Properties of Fungal Metabolites. Mediators of Inflammation, [online] 2005(2), pp.63-80. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1160565/> [Accessed 25 May 2020].,Lindequist, U., Niedermeyer, T. and Jülich, W., 2005. The Pharmacological Potential of Mushrooms. Evidence-Based Complementary and Alternative Medicine, [online] 2(3), pp.285-299. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1193547/> [Accessed 25 May 2020].,Linnakoski, R., Reshamwala, D., Veteli, P., Cortina-Escribano, M., Vanhanen, H. and Marjomäki, V., 2018. Antiviral Agents From Fungi: Diversity, Mechanisms and Potential Applications. Frontiers in Microbiology, [online] 9(2325). Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176074/> [Accessed 25 May 2020].,Guggenheim, A.G., Wright, K.M., Zwickey, H.L., 2014. Immune Modulation From Five Major Mushrooms: Application to Integrative Oncology. Integr Med,13(1), pp.32‐44. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/> [Accessed 25 May 2020].,Blagodatski, A., Yatsunskaya, M., Mikhailova, V., Tiasto, V., Kagansky, A. and Katanaev, V., 2018. Medicinal mushrooms as an attractive new source of natural compounds for future cancer therapy. Oncotarget, [online] 9(49), pp.29259-29274. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6044372/> [Accessed 25 May 2020].

Probiotics

A healthy gut is essential for a healthy immune system (and nervous system, as we have shown here).

Broad spectrum probiotics can be a useful complementary treatment to boost and modulate the immune system, and also have been shown to have a positive impact on the nervous system.Yan, F. and Polk, D., 2011. Probiotics and immune health. Current Opinion in Gastroenterology, [online] 27(6), pp.496-501. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/> [Accessed 25 May 2020].,Georgieva, M., Georgiev, K. and Dobromirov, P., 2015. Probiotics and Immunity, Immunopathology and Immunomodulation, Krassimir Metodiev, IntechOpen. Available at: <https://www.intechopen.com/books/immunopathology-and-immunomodulation/probiotics-and-immunity> [Accessed 25 May 2020].,Maldonado Galdeano, C., Cazorla, S., Lemme Dumit, J., Vélez, E. and Perdigón, G., 2019. Beneficial Effects of Probiotic Consumption on the Immune System. Annals of Nutrition and Metabolism, [online] 74(2), pp.115-124. Available at: <https://pubmed.ncbi.nlm.nih.gov/30673668/> [Accessed 25 May 2020].,Yousefi, B., Eslami, M., Ghasemian, A., Kokhaei, P., Salek Farrokhi, A. and Darabi, N., 2018. Probiotics importance and their immunomodulatory properties. Journal of Cellular Physiology, [online] 234(6), pp.8008-8018. Available at: <https://pubmed.ncbi.nlm.nih.gov/30317594/> [Accessed 25 May 2020].,Llewellyn, A. and Foey, A., 2017. Probiotic Modulation of Innate Cell Pathogen Sensing and Signaling Events. Nutrients, [online] 9(10), p.1156. Available at: <https://pubmed.ncbi.nlm.nih.gov/29065562/> [Accessed 25 May 2020].,Wang, H., Lee, I., Braun, C. and Enck, P., 2016. Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review. Journal of Neurogastroenterology and Motility, [online] 22(4), pp.589-605. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5056568/> [Accessed 25 May 2020].,Ma, Q., Xing, C., Long, W., Wang, H., Liu, Q. and Wang, R., 2019. Impact of microbiota on central nervous system and neurological diseases: the gut-brain axis. Journal of Neuroinflammation, [online] 16(1). Available at: <https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-019-1434-3> [Accessed 25 May 2020].,Huang, R., Ning, H., Yang, L., Jia, C., Yang, F., Xu, G. and Tan, H., 2017. Efficacy of Probiotics on Anxiety: A Meta-analysis of Randomized Controlled Trials. Neuropsychiatry, [online] 07(06), pp.862-871. Available at: <http://www.jneuropsychiatry.org/peer-review/efficacy-of-probiotics-on-anxiety-a-metaanalysis-of-randomized-controlled-trials.pdf> [Accessed 25 May 2020].,Slyepchenko, A., Carvalho, A., Cha, D., Kasper, S. and McIntyre, R., 2015. Gut Emotions – Mechanisms of Action of Probiotics as Novel Therapeutic Targets for Depression and Anxiety Disorders. CNS & Neurological Disorders – Drug Targets, [online] 13(10), pp.1770-1786. Available at: <https://pubmed.ncbi.nlm.nih.gov/25470391/> [Accessed 25 May 2020].

Further information on supplementation to beat Covid-19

IFM (The Institute of Functional Medicine) A functional medicine approach to covid-19: https://www.ifm.org/news-insights/the-functional-medicine-approach-to-covid-19-virus-specific-nutraceutical-and-botanical-agents/

Kat Toups, MD: https://www.facebook.com/BayAreaWellness.net/posts/below-is-a-document-i-created-for-my-patients-after-extensive-research-to-help-p/2841446675894810/

Peter Bongiorno, ND: http://www.innersourcehealth.com/docs/Coronavirus%20-%20Natural%20Therapies%20and%20What%20You%20Should%20Know%203-8-2020.pdf?fbclid=IwAR1h5sHfjlwrPBEEJrAaWzaXT34ixn2AB2ShsADZob_HUBQ2lsQfSGzH1hk

Cari Green, MD and Michael Greve: https://brain.forever-healthy.org/plugins/servlet/mobile?contentId=18612374#content/view/101057620

Joseph Mercola, DO: https://articles.mercola.com/sites/articles/archive/2020/04/19/vitamin-c-dosage-for-viral-infection.aspx?cid_source=dnl&cid_medium=email&cid_content=art1HL&cid=20200419Z1&et_cid=DM514858&et_rid=854381341

Patrick Holford: https://www.patrickholford.com/blog/case-vitamin-c-covid-19

Dr. Mark Hyman, Doctor’s Farmacy, special episode on Covid-19 https://drhyman.com/blog/2020/04/04/special-episode-covid-19/

Stephen Buhner: https://www.stephenharrodbuhner.com/wp-content/uploads/2020/03/coronavirus.txt.pdf

Exercise

Balanced, adaptive exercise is anti-inflammatory, and boosts the production of virus killing T-cells.

Moderate exercise boosts your immune system. Strenuous exercise (high intensity, above 45 minutes) however, can weaken your immune system, and increase susceptibility to viral illness. Here is a good overview of Covid-19 for athletes.

Read more about how to exercise right. 

Relax

Stress, especially chronic stress, can lower our immune system, increase inflammation, and reduce the production of T-cells and other white blood cells which kill viruses.

Focus on relaxing practices such as hot baths, yoga, meditation, naps, massage, gardening. Limit your consumption of news. Watch funny movies and laugh a lot.

Read more about how to practice relaxation. 

Dose up on nature and natural light

Natural light and nature are healing to the nervous system, as they balance our circadian rhythms and hormones and boost our parasympathetic nervous system.

Getting a brisk walk in nature is a great way to get some exercise while balancing our nervous system, which can in turn boost our immune systems.

Read more about the importance of nature and natural light. 

Meditate

Meditation can help to quieten and still our minds, give us a wider perspective, and improve our sleep, all of which will positively impact our nervous and immune systems.

Read more about how to meditate.

Breathe

Practicing breathing exercises can be helpful not just for calming the nervous system, but also to condition the lungs so that they are flexible and non-fibrous, and more resilient to lung infections which can accompany Covid-19.

Any of the breathing exercises described in the breathing section below can help tone and condition the lungs, while also relaxing the nervous system. Practice daily for best results.

Read more about how to breathe better. 

Learn how to breathe better for Covid-19 prevention in my interview with Yulli Tamayo Myerson.

Use essential oils

Certain essential oils can be helpful for breathing and also to boost the immune system. These can be used topically, in inhalation, or in a diffuser.

However always work with a qualified essential oil expert, to ensure you are using them correctly.

Anti-viral essential oils: eucalyptus, rosemary, cinnamon, marjoram, clary sage and anise Brochot, A., Guilbot, A., Haddioui, L., & Roques, C. (2017). Antibacterial, antifungal, and antiviral effects of three essential oil blends. MicrobiologyOpen, 6(4), e00459. https://doi.org/10.1002/mbo3.459, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552930/, [Accessed 26 May 2020], Choi H. J. (2018). Chemical Constituents of Essential Oils Possessing Anti-Influenza A/WS/33 Virus Activity. Osong public health and research perspectives, 9(6), 348–353. https://doi.org/10.24171/j.phrp.2018.9.6.09, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296812/[Accessed 26 May 2020]

Anti-inflammatory and immune modulating essential oils: eucalyptus and gingerPeterfalvi, A., Miko, E., Nagy, T., Reger, B., Simon, D., Miseta, A., Czéh, B., & Szereday, L. (2019). Much More Than a Pleasant Scent: A Review on Essential Oils Supporting the Immune System. Molecules (Basel, Switzerland), 24(24), 4530. https://doi.org/10.3390/molecules24244530 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6943609/ [Accessed 26 May 2020](with the most evidence, however there are others such as lavender, with less evidence but still potentially useful)

Detoxify

Improving your detoxification will improve your body’s ability to detoxify viruses, bacteria, fungi, etc… If your liver and other detoxification organs are overloaded, they will have a harder time ridding your body of viral toxins such as Covid-19.

Saunas can boost your immune system by increasing white blood cells.Pilch, W., Pokora, I., Szyguła, Z., Pałka, T., Pilch, P., Cisoń, T., Malik, L. and Wiecha, S., 2013. Effect of a Single Finnish Sauna Session on White Blood Cell Profile and Cortisol Levels in Athletes and Non-Athletes. Journal of Human Kinetics, [online] 39(1), pp.127-135. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916915/> [Accessed 15 May 2020].

My all time favourite way to detoxify, which also is the number one thing to help with my anxiety levels, is an infrared sauna. Not only does it help with detoxification through sweating, but also it reduces inflammation, and calms my nervous system like nothing else. Furthermore, the heat from the infrared sauna can have an antiviral effect.Xue, J., Fan, X., Yu, J., Zhang, S., Xiao, J., Hu, Y. and Wang, M., 2016. Short-Term Heat Shock Affects Host–Virus Interaction in Mice Infected with Highly Pathogenic Avian Influenza Virus H5N1. Frontiers in Microbiology, [online] 7. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908103/> [Accessed 15 May 2020].

Read more about how to detoxify here.

Manage connection and disconnection

Think carefully about what, when and to whom you connect. Choose periods during the day which are news, information and screen free. This will give your nervous system a rest, and consequently help keep your immune system healthy.

Connect with positive people, thoughts and ideas. This will help you stay interested, engaged and positive.

Connect with old friends and family, and work on your relationships whether at home or remotely. Healthy relationships can help to boost the immune system and healthy social engagement will strengthen your nervous system.

Conversely, unhealthy, abusive, and aggressive relationships with friends or family will weaken both your nervous system and immune systemKiecolt-Glaser J. K. (2018). Marriage, divorce, and the immune system. The American psychologist, 73(9), 1098–1108. https://doi.org/10.1037/amp0000388.Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6293993/>[Accessed 26 May 2020] , so avoid them if you can, or work on them. 

Connect to help others who may be isolated or afraid. Donate to a food bank, shop and drop food for vulnerable populations, call your aged relatives (my mother has never had it so good in terms of daily phone calls!), donate your time and skills to those in need. This will help you put your situation into a wider perspective, and boost your feelings of contribution and purpose.

Covid-19 has made us realise that we are all interconnected, and has impacted us all, in one way or the other. 

Read more about improving social connections.

Care for the planet

By bringing life as we know it to a standstill, Covid-19 has made us realise how much the planet needs to rest and recover, and how much we have been rushing around abusing its resources.

Furthermore, climate change, environmental disruption, electromagnetic radiation and the substantial chemical and toxic load in our environment, have impacted not just our planet, but our immune systems too.

Weakening the ecosystem we live in, and weakening our own physiology, has made us more susceptible to viruses from insects and animals.Robbins, J., 2020. The Ecology Of Disease. [online] The New York Times. Available at: <https://nyti.ms/NrGwhc> [Accessed 15 May 2020].

Let’s use this time to strengthen not just our own immune system and nervous systems, but also to think of ways that we can strengthen and rebalance our planet’s ecosystem.

The post Beat Covid-19 now and next time: how to boost your immune system while calming your nervous system appeared first on MindHealth360.