Look to your fridge for mental well-being
Inflammation is increasingly linked to physical and mental well-being (Dr Chowhary VR, et al. Yale Medicine 2025). And what we eat can help us reduce inflammation, improve well-being and boost our mood. What does this mean? Look to your fridge!
Table of Contents
3 food tips to help reduce inflammation in your body and boost your mood
The wellbeing definition will naturally vary from person to person. One way of describing physical and mental well-being is ‘a state of experiencing good health, happiness, and prosperity, characterized by a positive balance of physical, mental, and social aspects of life’. Or, in short, wellbeing could be described as how you feel about yourself and your life.
And now you’re wondering how…
Ok, so while not a cure-all, here are some food tips to follow to lower inflammation and boost physical and mental well-being.
1) EAT MORE
- Green leafy vegetables (spinach, kale, collards)
- Legumes such as chickpeas, lentils and beans
- Extra virgin olive oils
- Nuts, including almonds and walnuts
- Fatty fish such as salmon, mackerel, tuna and sardines
- Fruits like cherries, oranges and apples
- Berries (strawberries, blueberries, cherries)
2) EAT LESS
- Refined carbohydrates, i.e., white bread, pastries and pasta (yes, sorry …)
- French-fries and fried food
- Sodas and sugar-sweetened drinks
- Red and processed meat
- Margarine, shortening and lard
3) ADD FERMENTED FOODS
- Kefir – check out the best brands here!
- Kombucha
- Kimchi
- Sauerkraut
- Miso & tempeh
- Apple cider vinegar
In short: Eat well, feel well!
Enjoy this chicken stew with chickpeas and Moroccan flavors!
The science backs it up … In fact, a study in which mice where given an unhealthy diet, the poor things developed depressive symptoms! Similarly, studies involving humans have shown that for some people with depression, food can be a tool that helps them get better, as much as taking antidepressants.
Several factors are at work, but one essential component is inflammation.
Research shows the microbes in our gut may influence inflammation, positively or negatively – depending on what you eat
How our gut flora affects our mental well-being is already a highly active field of research internationally. More research is needed, but this is definitely a space to watch as the world of science explores the causes and cures for mental ill-health and what well being means.
Energize your day with these deliciously tasty smoothies!
Bonus read: Dive into the science behind inflammation and mental well-being
What is inflammation?
Inflammation is a complex biological response to harmful stimuli, such as pathogens, damaged cells, or irritants. It is a protective mechanism involving immune cells, blood vessels, and molecular mediators that aims to eliminate the initial cause of cell injury, clear out necrotic cells and tissues damaged from the original insult and the inflammatory process, and establish tissue repair.
The Science Behind Inflammation
1. Acute vs. Chronic Inflammation:
- Acute Inflammation: This is a short-term process occurring in response to injury or infection, marked by the rapid onset of symptoms such as redness, heat, swelling, pain, and loss of function. Key players include neutrophils and other white blood cells.
- Chronic Inflammation: This occurs when the inflammatory response persists over a longer period, often leading to tissue damage and contributing to various diseases. Macrophages and lymphocytes are typically involved in this prolonged response.
2. Mechanisms of Inflammation:
- Vascular Changes: Inflammation involves increased blood flow and permeability of blood vessels, allowing immune cells and proteins to reach the affected tissues.
- Cellular Response: White blood cells (leukocytes) are recruited to the site of injury or infection. Neutrophils are the first responders, followed by monocytes which differentiate into macrophages, and lymphocytes.
- Chemical Mediators: Several signaling molecules, including cytokines, chemokines, prostaglandins, and leukotrienes, coordinate the inflammatory response. These mediators are produced by various cells, including immune cells and the damaged tissue itself.
3. Resolution of Inflammation:
- Once the harmful stimulus is removed, the inflammatory response subsides through the action of anti-inflammatory signals and the removal of inflammatory cells and mediators. This resolution is critical for restoring tissue homeostasis and preventing chronic inflammation.
Inflammation and Mental Well-being
The link between inflammation and mental well-being has been increasingly recognized. Chronic inflammation has been implicated in several mental health disorders, including depression, anxiety, and schizophrenia.
1. Cytokine Hypothesis of Depression:
- Pro-inflammatory cytokines (e.g., IL-1β, IL-6, TNF-α) can cross the blood-brain barrier and influence brain function. These cytokines can alter neurotransmitter metabolism, neuroendocrine function, and neural plasticity, contributing to the development of depression.
- Elevated levels of these cytokines are found in individuals with depression, and anti-inflammatory treatments have shown some efficacy in alleviating depressive symptoms.
2. Neuroinflammation:
- Chronic systemic inflammation can lead to neuroinflammation, characterized by the activation of microglia and astrocytes in the brain. This can result in neuronal damage and contribute to the pathology of various neuropsychiatric disorders.
- Neuroinflammation is observed in conditions such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis, as well as in depression and schizophrenia.
3. Stress and Inflammation:
- Psychological stress can activate the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of cortisol, a stress hormone. Chronic stress can result in dysregulation of the HPA axis and sustained high levels of cortisol, which in turn can promote inflammation.
- Stress-induced inflammation can exacerbate mental health conditions, creating a vicious cycle of stress and poor mental health.
4. Lifestyle Factors:
- Diet, exercise, sleep, and social interactions play significant roles in modulating inflammation and mental well-being. For instance, a diet high in refined sugars and fats can promote inflammation, while regular physical activity and a balanced diet rich in omega-3 fatty acids and antioxidants can reduce it.
- Sleep disturbances and social isolation are associated with increased inflammation and adverse mental health outcomes.
Therapeutic Implications
Understanding the interplay between inflammation and mental health opens up new avenues for treatment. Anti-inflammatory drugs, lifestyle modifications, and psychotherapies aimed at reducing stress and improving coping mechanisms are being explored to enhance mental well-being.
1. Pharmacological Interventions:
- Non-steroidal anti-inflammatory drugs (NSAIDs), cytokine inhibitors, and other anti-inflammatory medications are being studied for their potential to alleviate symptoms of depression and other mental health disorders.
2. Lifestyle Interventions:
- Regular exercise, a balanced diet, adequate sleep, and stress management techniques (e.g., mindfulness, meditation) are critical components of a holistic approach to reducing inflammation and improving mental health.
3. Psychotherapeutic Approaches:
- Cognitive-behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), and other therapeutic approaches can help reduce psychological stress and its inflammatory effects.
By targeting both inflammation and its psychosocial triggers, comprehensive treatment strategies can be developed to support both physical and mental health.
NOTE:
This does not constitute or substitute for medical advice! Seek professional healthcare advice as needed, including which therapy or probiotic might be suitable specifically for you!
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