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Connecting the Dots Between Physical and Emotional Health

There’s a link between your emotional health and your physical well-being, so take time to nurture both.

To be completely healthy, you should take care not only of your physical health, but your emotional health, too. If one is neglected, the other will suffer.

What’s the Connection Between Emotional and Physical Health?

There’s a physical connection between what the mind is thinking and those parts of the brain that control bodily functions. According to Charles Goodstein, MD, a clinical professor of psychiatry at New York University’s Langone School of Medicine in New York City, the brain is intimately connected to our endocrine system, which secretes hormones that can have a powerful influence on your emotional health. “Thoughts and feelings as they are generated within the mind [can influence] the outpouring of hormones from the endocrine system, which in effect control much of what goes on within the body,” says Dr. Goodstein.

“As a matter of fact, it’s very probable that many patients who go to their physician’s office with physical complaints have underlying depression,” he says. People who visit their doctors reporting symptoms of headache, lethargy, weakness, or vague abdominal symptoms often end up being diagnosed with depression, even though they do not report feelings of depression to their doctors, says Goodstein.

While unhappy or stressed-out thoughts may not directly cause poor physical health, they may be a contributing factor and may explain why one person is suffering physically while someone else is not, Goodstein adds.

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How Exactly Does the Mind Affect the Body?

There are many ways in which the mind has a significant impact on the body. Here are a few:

  • Chronic illness and depression Depression has been shown to increase the risk for chronic illnesses, such as heart disease, stroke, cancer, and diabetes, according to an article published in 2013 in the Primary Care Companion for CNS Disorders. A review of studies on diabetes and depression, published in August 2015 in the Canadian Journal of Diabetes, found that depression put people at a 41 percent higher risk for the condition. Researchers aren’t yet clear on how mental health influences physical health, but according to a study published in September 2017 in the journal Psychiatria Danubina, it may be that depression affects the immune system, and that habits associated with depression, such as poor diet or lack of physical activity, may create conditions for illness to occur.
  • Depression and longevity According to a review published in June 2014 in World Psychiatry, many major mental illnesses are associated with higher rates of death. Another study, published in October 2017 in the Canadian Medical Association Journal, suggests that those with depression may have life spans from about 7 to 18 years shorter than the general population.
  • Physical symptoms of emotional health distress People who are clinically depressed often have physical symptoms, such as constipation, lack of appetite, insomnia, or lethargy, among others.
  • White-coat syndrome This is a condition in which a person’s blood pressure increases the minute they step into a doctor’s office. In white-coat syndrome, anxiety is directly related to physical function — blood pressure. “If you extrapolate from that, you can say, what other kinds of anxieties are these people having that are producing jumps in blood pressure? What is the consequence of repeated stress?” asks Goodstein.

And on the other hand: “Those individuals who have achieved a level of mental health where they can manage better the inevitable conflicts of human life are more likely to prevail in certain kinds of physical illness,” says Goodstein.

How Should You Care for Your Emotional and Physical Well-Being?

It’s hard to do, but slowing down and simplifying routines can go a long way to strengthening your mental and physical health.

  • Eat right. A healthy, regular diet is good for the body and mind.
  • Go to bed on time. Losing sleep is hard on your heart, may increase weight, and definitely cranks up the crankiness meter.
  • If you fall down, get back up. Resilience in the face of adversity is a gift that will keep on giving both mentally and physically.
  • Go out and play. Strike a balance between work and play. Yes, work is a good thing: It pays the bills. However, taking time out for relaxation and socializing is good for your emotional health and your physical health.
  • Exercise. A study published in October 2017 in Reviews in the Neurosciences shows that exercise improves your mood and has comprehensive benefits for your physical health.
  • See the right doctor, regularly. Going to the right doctor can make all the difference in your overall health, especially if you have a complicated condition that requires a specialist. But if your emotions are suffering, be open to seeing a mental health professional, too.

Total health depends on a healthy mind and body. Take time to nurture both.

By Madeline R. Vann, MPH
Medically Reviewed by Kathryn Keegan, MD
11/14/2017
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The Neuroscience of Bad Habits and Why It’s Not About Will Power

Why are bad habits so hard to break? What if the bumper sticker “Just Say No!” actually works against us? If willpower were the answer to breaking bad habits then we  decisionswouldn’t have drug addiction or obesity. There’s something going on in our brains where we literally lose the ability for self-control, but all hope isn’t lost.

Nora Volkow, head of the National Institute on Drug Abuse calls the phrase “Just Say No!” “magical thinking.”

It appears that dopamine is one of the main chemicals regulating the pleasure center of the brain. At the most basic level, it regulates motivation — it sends signals to receptors in the brain saying, “This feels good!”

Whether you’re a heroin addict and you see an association to heroin, you’re a caffeine addict and you see a cup of coffee, you’re a Smartphone addict and you see another person pick up their phone, or if you’re hungry and you see some good-looking food, your brain rushes with dopamine and that is now caught on brain-scanning machines.

The fascinating thing is that Volkow has found that  the images alone affect the rise of dopamine in our brains. So if we pass a McDonald’s and see the arches, our brain associates that with a tasty hamburger (for some) and shoots up dopamine. That good feeling will unconsciously drive the motivation to go in and get a Big Mac. It’s a conditioned response. The same goes for anything including most likely our relationships to our phones.

A blue button with the word Change on it

What can we do?

It makes sense why more and more addiction centers are integrating mindfulness into their curriculum. Mindfulness practice has been shown to activate the prefrontal cortex and cool down the amygdala. This gives us the ability to widen the space between stimulus and response where choice lies and access possibilities and opportunities we didn’t know were there before. This is crucial when it comes to our addictive behaviors to take a step back, “think through the drink” and recognize the various options that lie before us.

We can learn to step into the pause, notice the sensation of the urge that’s there and as the late Alan Marlatt, Ph.D. said, “surf the urge” as it peaks, crests and falls back down like a wave in the ocean.

One place to start is to just get curious about the pull you feel to whatever you think you’re compulsive with. An easy one besides some of the arguably more destructive habits (drugs, alcohol) is our phones.

Today, be on the lookout for what cues you to check your app. Do you see someone else doing it? Are you waiting somewhere and there’s something uncomfortable about waiting? Is it a certain time of day or place?

Training your brain to recognize this cue can help you get some space from it to ask, “What do I really want to pay attention to right now? What matters?” As we get better at recognizing that space between stimulus and response and making the choices that run alongside our values, like riding a bike, it will start to come more naturally.

Just because our brains have been altered by our compulsive behaviors, doesn’t mean we’re destined to fall into the same habits. With the right skills, community and support we can learn how to break out of routine and into a life worth living.

By Elisha Goldstein, Ph.D. 
 


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The Food Flavouring That Causes Dementia

90% use too much of a flavouring that can cause inflammation of blood vessels in the brain.

A high-salt diet is linked to dementia, new research finds.

Salt causes the delicate lining of the brain’s blood vessels to inflame, because of signals sent from the gut.

Fully 90% of Americans consume above the recommended dietary maximum of 2,300 mg per day.

Dr Costantino Iadecola, study co-author, said:

“We discovered that mice fed a high-salt diet developed dementia even when blood pressure did not rise.
This was surprising since, in humans, the deleterious effects of salt on cognition were attributed to hypertension.”

The effect was quickly reversed by lowering salt intake.

The conclusions come from a study in which mice were fed a high-salt diet that is equivalent to a high-salt diet in humans.

Subsequently, the mice had much worse cognitive function.

Their brains showed 28% less activity in the cortex and 25% less in the hippocampus.

They had problems getting around a maze and did not show the usual interest in new objects placed in their cage.

They also had poorer blood flow in their brains and the integrity of the blood vessels there was worse.

However, these changes were reversed once the mice were returned to a normal diet.

The scientists found that these changes had nothing to do with higher blood pressure.

Worse cognitive functioning in the mice was seen even when the mice had normal blood pressure.

They were the result of signals sent from the gut to the brain.

These activated an immune response in the brain which increased levels of interleukin-17.

This eventually resulted in the inflammation of the delicate lining of the brain’s blood vessels.

The study was published in the journal Nature Neuroscience (Faraco et al., 2018).
source: PsyBlog


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This Food May Help You Sleep Better

Forget warm milk. A new study from the University of Pennsylvania says that fish may be the key to a good night’s sleep.

The paper, published Thursday in Scientific Reports, found an association between regular fish consumption and high sleep quality among Chinese schoolchildren, likely thanks to the omega-3 fatty acids found in fish. Largely as a result of that improved sleep, the researchers found, the children also scored higher on IQ tests.

“There’s a relationship between fish consumption and higher cognitive functioning. What what we document here is that it’s the better sleep that explains the relationship,” says Adrian Raine, one of the paper’s authors and a professor of criminology, psychiatry and psychology at Penn. “From A to B to C: From fish consumption to better sleep to higher cognitive functioning.”

The researchers asked 541 schoolchildren in China between ages 9 and 11 to describe their eating habits, including how often they ate fish. Their parents, meanwhile, were asked to answer questions about the kids’ sleep patterns. Researchers then administered IQ tests when the children turned 12.

They found links between eating fish regularly — the more, the better — and both improved sleep and higher IQ scores. But, Raine explains, it appears that many of the cognitive benefits can be traced back to bedtime. “The brain is so much more plastic early on in child development,” he says. “We might anticipate that fish consumption earlier in life may be particularly beneficial for a child’s sleep and cognitive functioning.”

While the study focused on kids, Raine says “it’s quite reasonable to imagine that these findings can also apply to adults,” citing studies that have shown that omega-3 fatty acids can alter psychological functioning in adults.

Eating fish just a few times a month may improve your brain functioning, Raine says. (Fish and omega-3s have also been shown to be good for your heart.)

“The important thing is really having a balanced diet. It needn’t be a lot,” Raine says. “Even if parents could just get fish on the table once a week, that could be enough to make a bit of a difference over at school and in long-term performance, and especially sleep.”

By JAMIE DUCHARME       December 22, 2017      TIME Health
source: time.com


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Selenium: What It Does and Where To Find It

Selenium Protects a Specific Type of Interneurons in The Brain

Exactly 200 years ago, the Swedish scientist Jöns Jacob Berzelius discovered the trace element selenium, which he named after the goddess of the moon, Selene. Besides its industrial applications (chemical industry, production of semiconductors and toners), selenium is an essential trace element and indispensable for humans, many animals and some bacteria. A team led by Dr. Marcus Conrad, research group leader at the Institute of Developmental Genetics (IDG) at Helmholtz Zentrum München, showed for the first time why selenium is a limiting factor for mammals.

Scientific ‘by-catch’ solves decades-old mystery

The scientists have been investigating for years the processes of a novel type of cell death, known as ferroptosis. In this context, the enzyme GPX4, which normally contains selenium in the form of the amino acid selenocysteine, plays an important role.

In order to better understand the role of GPX4 in this death process, we established and studied mouse models in which the enzyme was modified,” said study leader Conrad. “In one of these models, we observed that mice with a replacement of selenium to sulfur in GPX4 did not survive for longer than three weeks due to neurological complications.”

In their search for the underlying reasons, the researchers identified a distinct subpopulation of specialized neurons in the brain, which were absent when selenium-containing GPX4 was lacking. “In further studies, we were able to show that these neurons were lost during postnatal development, when sulfur- instead of selenium-containing GPX4 was present,” stated first author of the study, Irina Ingold.

Furthermore, the scientists were able to show that ferroptosis is triggered by oxidative stress, which is known to occur for instance during high metabolic activity of cells and high neuronal activity. “Our study demonstrates for the first time that selenium is an essential factor for the postnatal development of a specific type of interneurons,” said Dr. José Pedro Friedmann Angeli, a scientist at the IDG, describing the results. “Selenium-containing GPX4 protects these specialized neurons from oxidative stress and from ferroptotic cell death.”

Thus, the study explains why certain selenoenzymes are essential in some organisms, including mammals, whereas they are dispensable in other organisms, such as fungi and higher plants. In future investigations, study leader Marcus Conrad and his team aim to investigate how ferroptosis is triggered in cells. As a long-term goal, he wants to elucidate the role of ferroptosis in various disease conditions in order to be able to alleviate diseases, such as cancer or neurodegeneration, which are currently difficult to tackle.

Journal Reference:

Irina Ingold, Carsten Berndt, Sabine Schmitt, Sebastian Doll, Gereon Poschmann, Katalin Buday, Antonella Roveri, Xiaoxiao Peng, Florencio Porto Freitas, Tobias Seibt, Lisa Mehr, Michaela Aichler, Axel Walch, Daniel Lamp, Martin Jastroch, Sayuri Miyamoto, Wolfgang Wurst, Fulvio Ursini, Elias S.J. Arnér, Noelia Fradejas-Villar, Ulrich Schweizer, Hans Zischka, José Pedro Friedmann Angeli, Marcus Conrad. Selenium Utilization by GPX4 Is Required to Prevent Hydroperoxide-Induced Ferroptosis. Cell, 2017; DOI: 10.1016/j.cell.2017.11.048

Story Source:
Materials provided by Helmholtz Zentrum München – German Research Center for Environmental Health.
Note: Content may be edited for style and length.
December 29, 2017
www.sciencedaily.com

10 Foods Rich in Selenium

Selenium Function

This important nutrient is vital to immune system function. Selenium works in conjunction with vitamin E, vitamin C, glutathione and vitamin B3 as an antioxidant to prevent free radical damage in the body. It’s thought to help prevent cancer by affecting oxidative stress, inflammation and DNA repair. Selenium has been found to be important to male fertility; increasing selenium levels leads to improved sperm motility. There is preliminary research that suggests that selenium supplementation may also help with asthma symptoms, but more studies are needed.

Selenium Deficiencies

Deficiencies of selenium can occur in areas where soil content of this mineral is low. Diets high in refined foods may also lead to deficiency, as selenium can be destroyed by food processing. Taking anti-inflammatory drugs may reduce the body’s supply of selenium.

Low selenium levels can contribute to autoimmune problems, such as psoriasis and thyroid disease. Low levels have also been tied to stomach, throat and prostate cancers, although more research is needed to determine if this is a cause or a result of the disease. Some studies suggest that selenium deficiency is linked to mood disorders. There’s indication that deficiencies in selenium may contribute to the progression of viral infections.

10 Selenium Food Sources

The selenium content in foods depends on the concentration of selenium in the soil where the crops were grown. The following foods are generally considered good sources of selenium:

  • Brazil Nuts
  • Sunflower Seeds
  • Fish (tuna, halibut, sardines, flounder, salmon)
  • Shellfish (oysters, mussels, shrimp, clams, scallops)
  • Meat (Beef, liver, lamb, pork)
  • Poultry (chicken, turkey)
  • Eggs
  • Mushrooms (button, crimini, shiitake)
  • Grains (wheat germ, barley, brown rice, oats)
  • Onions

Recommended Daily Allowance

  • Children (under 3): 20 mcg
  • Children (4-8): 30 mcg
  • Children (9-13): 40 mcg
  • Adolescents (14-18): 55 mcg
  • Adults 19 and older: 55 mcg
  • Pregnant women: 60 mcg
  • Lactating women: 70 mcg

Toxicity

Exceeding 400 mcg per day can lead to selenium toxicity. Side effects may include hair loss, white spots on fingernails, fatigue, dizziness, nausea and nerve damage. There’s some evidence that high selenium levels may increase the risk of squamous cell skin cancer. Another well controlled study found a correlation between higher levels of selenium and an increased risk of developing type-2 diabetes.

Because of the possibility of toxicity, selenium supplements are controversial. The safest way to ensure a sufficient level of selenium in the diet is by eating a variety of selenium rich foods, like those listed above. Brazil nuts can be very high in selenium and should only be eaten occasionally. One Brazil nut can supply a whole day’s requirement of selenium, although this can vary depending on soil conditions. A multivitamin that contains some selenium is safe for most people to take and can help to fill the gap in a diet that is lacking.

source: www.fitday.com


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Fun Fact Friday

  • Simply looking at a photo of someone you love can help relieve pain.

  • Scientists usually omit left-handed people from tests because their brain works differently.

 

  • Pretending you don’t have feelings of anger, sadness, or loneliness can literally destroy you mentally.

  • Chocolate milk was invented in Jamaica.

 

Happy Friday!
source: @Fact


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How Does Diet Affect Mental Health? A New Study Shows The Way Age Factors In

What you eat can have a huge impact on your mental health, which many people who deal with mental health conditions have learned firsthand. I have clinical depression and general anxiety disorder, and I feel much more stable when I’m eating regularly and prioritizing fresh foods. Previous research has shown that diet can affect mental health conditions like depression, ADHD, and anxiety. But according to a new study, the foods that impact your mental health change as you age. Researchers at Binghamton University in New York say our diet affects our mental health in different ways as we get older, so millennials and baby boomers should actually eat different diets to support their mood.

Researchers surveyed people between 18 and 29 years old and people who were 30 years old and older. They asked them to fill out an anonymous questionnaire about their diet and foods that are linked to changes in mood. After analyzing the data, researchers found that young adults reported benefitting benefited from frequent meat consumption, which can improve brain function. But the story was different for older adults, who need food that increases the antioxidants in your system (antioxidants can help avoid cell damage) for optimal mental health. People over 30 also reported feeling better when they avoided coffee and skipping breakfast, according to the research. What you eat can affect mental health, but if you’re looking for resources to help improve mental health issues, it’s always best to talk to a medical professional.

Lead author Lina Begdache, who is an assistant professor of health and wellness studies at Binghamton University, said in a press release that one of the study’s biggest takeaways is that diet choices will affect people differently depending on how old they are.

“One of the major findings of this paper is that diet and dietary practices differentially affect mental health in young adults versus mature adults,” Begdache said. “Young adult mood appears to be sensitive to build-up of brain chemicals. Regular consumption of meat leads to build-up of two brain chemicals (serotonin and dopamine) known to promote mood.”

The most effective way to handle mental distress is talking to a doctor or therapist who can help you figure out your options. But if you’re looking to adjust your eating habits to support your mood and you’re under 29 years old, exercise and meat consumption may be the way to go.  The researchers found that people who were sedentary and ate meat less than three times a week “showed a significant mental distress.” If you’re not a meat eater, you can try foods like nuts, avocados and dark chocolate to get a dopamine release. For people over 30, antioxidants are a major key. It’s never a bad idea to consume antioxidants, but the effect is more profound as you age. As you get older, your body produces oxidants that can cause disturbances in your brain chemistry, so eating foods with antioxidant qualities can help avoid unnecessary mental distress. The next time you’re at the grocery store, pick up some grapes, blueberries, sweet potatoes, and green vegetables like kale and broccoli, which can all help improve mental health.

The study tells people over 30 to stay away from foods that trigger the sympathetic nervous system, like coffee. It can feel impossible to stay away from the sweet taste of caffeine, but it increases activity in your sympathetic nervous system, which can lead to stress. According to Begdache, “our ability to regulate stress decreases” as we age, so if you’re looking to adjust your diet for mood support, know that carbohydrates can also potentially trigger the sympathetic nervous system.

The study shows that there’s no one-size-fits-all approach when it comes to diet and mental health. Your brain changes as you get older, so it makes sense that you may need to make adjustments to your diet as you age if you choose to include foods that support your mood. It’s not always realistic to eat healthy foods, especially because eating regular meals and keeping a balanced diet is a hard adjustment to make for people who are mentally healthy, let alone those who already deal with mental illness. Healthy foods can also be inaccessible to people who can’t afford them, or who live in food deserts. But if you are looking for ways to change up your food routine with an eye toward your mental health, this study is something to keep in mind. I have a few years left before I need to avoid coffee, so I’m going to enjoy it while I can.

By AYANA LAGE     December 12, 2018