Intestinal problems can cause depression
Health / / December 19, 2019
Mary Cross
Nutritionist and author of books about nutrition, blogger.
What is leaky gut syndrome
The intestine is not only digest food and extract from it the nutrients. It represents a protective barrier between the internal organs and the outside world. But already there is a weak link. The intestinal mucosa consist of a thin layer of epithelial cells that are "stitched" together by special proteins - dense contacts.
These proteins are, like the gatekeeper at the doors is not passed into the undesirable elements organism: toxins, undigested food particles, viruses and other foreign body caught in intestines with food. Under normal circumstances, these offenders are rapidly eliminated by natural means.
But the epithelium is very easy to damage, and as a result, he begins to "flow". On mucous appear microscopic holes, tight junctions are weakened. Waste substances released into the bloodstream, and with it - and in any part of the body.
The symptoms are quite different. Different people have "leaky" gut leads to an inflammatory gastrointestinal disease, celiac disease, arthritis, eczema, acne.
Problems partly due to the increased amount of toxins. Normally, the liver copes with the daily volume of harmful substances, but when there are too many, they are displayed in other ways. For example, in the case of acne - through the skin. Recently, scientists have discovered that the symptoms of depression and related MoreThe gut-brain barrier in major depression.
It is associated with depression
The link between depression and "leaky" intestine - inflammation.
Inflammation - one of the main signs of intestinal permeability. It is caused by bacteria, which should be in the intestine. But due to its increased permeability, they enter the bloodstream, which emit harmful substances - endotoxins. Those trigger an immune response, including proteins cause the appearance of inflammatory cytokines. cytokines changeInflammation: Depression Fans the Flames and Feasts on the Heat generation and transmission of neurotransmitters responsible for mood. And this leads to negative emotions and fatigue.
There is growing evidenceRole of inflammatory cytokines in depression that cytokines and endotoxin lipopolysaccharide (LPS) can lead to clinical depression. According to researchersInflammation: Depression Fans the Flames and Feasts on the Heat, 47% of people with the disease elevated levels of inflammation in the body. No wonder if you remember a modern lifestyle and food, which are able to run the inflammatory processes. However, when the depression extends, is reducedSo depression is an inflammatory disease, but where does the inflammation come from? and inflammation.
Which leads to inflammation and depression
medicines
First of all, non-steroidal anti-inflammatory drugs. For example, aspirin, ibuprofen, diclofenac. According to researchersInflammation: Depression Fans the Flames and Feasts on the HeatAbout two-thirds of people who use these drugs suffer from a leaky gut.
Stress and anxiety
They lead to the syndrome of leaky bowel, and that in turn increases stress and anxiety. In addition, in times of stress in the body produces a lot of harmful free radicals. They also affect the intestinal permeability.
dysbacteriosis
This imbalance of good and bad bacteria in the gut. Dysbiosis symptoms include bloating, gas, stomach cramps and other gastrointestinal disorders, as well as confusion and depression.
Food
Among the products that increase the permeability of the intestine - alcohol, sugar, simple carbohydrates and refined vegetable oils. Of the latter, it is particularly harmful corn, soybean and sunflower. They have a lot of omega-6 unsaturated fatty acids that contribute to the development of inflammatory processes.
Smoking
This habit is harmful to the body. Especially because of the huge amounts of free radicals arising.
allergens
Products that cause your allergy or intolerance, also lead to inflammation in the body.
How to treat
Fight with the cause and not the symptoms. First of all understand, whether you have a bowel permeability problems. To do this, you need to be tested for bacteria overgrowth. If the fault is "leaky" gut, start a course of rehabilitation.
take probiotics
This is useful microorganisms and additives to them. probiotics fighting harmful bacteria and restore the intestinal microflora. They also strengthenSo depression is an inflammatory disease, but where does the inflammation come from? Communication between the intestinal epithelial cells and secrete anti-inflammatory substances.
Moreover, they have a positive impact on the psyche. It is known that bacteria in the gut "communicate" with the brain via the vagus nerve. According to one studyAssessment of psychotropic-like properties of a probiotic formulation in rats and human subjectsAfter 30 days of acceptance of probiotics in patients symptoms of psychological distress were significantly reduced, including depression and anxiety.
Exclude from the diet of sugar and refined carbohydrates
Refined carbohydrates, in fact, is sugar. White bread, white rice, pasta, potatoes, crisps and sweets in the intestine are broken down into glucose. And it gets into the blood, increasing the level of insulin - a hormone which itself triggers inflammation.
Cut back on refined oils
It will have to constantly check the labels on the products. Vegetable oils are omega-6 unsaturated acids are used in almost all the semi-finished dishes and a snack. Therefore it is better to prepare yourself using olive oil, coconut oil or butter. They are not broken down at high temperatures, and thus do not form free radicals.
Give up alcohol
It acts as a depressant and irritates the intestine.
Eat more vegetables
Try to eat vegetables and leafy greens every day. They have a lot of antioxidants, which fight free radicals. In addition, they are a source of probiotics: these substances feed the beneficial bacteria in the gut.
Include in the diet of fermented foods
Live yogurt, kefir, sauerkraut and pickled vegetables increase the content of lactic acid bacteria. And they improve intestinal microflora.
Eat oily fish
Salmon, trout, mackerel, herring, sardines and anchovies are rich in anti-inflammatory omega-3 fatty acids. They are needed for brain development are associated with mood and cognitive function. Was foundInflammation: Depression Fans the Flames and Feasts on the HeatThat depressed patients reduced levels of these acids.
Check what you are taking medications
If you drink a non-steroidal anti-inflammatory drugs, talk to your doctor about other treatment options.
Avoid allergens
If you know of any food you feel bad, avoid it. In the case when you are not sure of exactly what you are having problems, try to give up the foods with gluten. It is found in wheat, barley and rye.
Do not snack between meals
Long interruptions as short-term starvation and reduceInflammation: Depression Fans the Flames and Feasts on the Heat inflammation. Optional switch to starvation. Just stop all the time to chew something and eat only when experiencing hunger.
Finally
On average, recovery takes at least two months.
Mary CrossFirst, calm digestion, the pain and gas. The skin regains longer, but gradually began to appear less inflammation, heal faster, and then passed completely. At the same time, I noticed other improvements: clarity of thinking, good sleep.
Sometimes the increased intestinal permeability is very difficult to detect. Although the majority of it is accompanied by digestive problems, sometimes these symptoms are absent. The main indicator - inflammation. And it is directly related to depression.
Remember that you have the opportunity to improve both physical and mental health by changing your diet.
see also
- Is it true palm oil clogs the intestines →
- health food bowel →
- 5 foods that elevate mood and help fight depression →