A recently published review in the American Journal of Psychiatry examined 200 existing papers and clinical trials on depression. This review found that inflammation is closely associated with depression. Inflammation has already been linked to cancer, diabetes, heart disease, high blood pressure, obesity, and even Alzheimer’s. Now, it appears we can add the prominence of depression on inflammatory factors in our world, like stress and processed food.
Christopher Fagundes, an assistant professor of psychology at Rice University, and his co-authors discovered that “among patients suffering from clinical depression, concentrations of two inflammatory markers, CRP (c-reactive protein) and IL-6 (interleukin-6), were elevated by up to 50 percent.” Inflammation may be “fanning the flames” of depression.
The Importance of CRP
In the past, there were concerns surrounding CRP protein and its effects on heart inflammation. Though these worries have mostly subsided as standard medicine has doubled down on its cholesterol propaganda, the need to pay attention to CRP remains crucial.
Lowering CRP could alleviate symptoms of depression without the need for prescription drugs. To do this, one must address the underlying inflammation in the body. Here’s how:
1) Get off the Standard American Diet (SAD)
The Standard American Diet is loaded with sugar, the number one culprit when it comes to inflammation. By consuming a lot of sugar, your blood sugar increases, leading to inflammation and raised CRP levels – which, in turn, contributes to depression.
Switching from the SAD diet to a more nutritious alternative can reverse the effects of inflammation and promote both mental and physical health. A good example of such a diet is Dr. Joel Fuhrman’s Nutritarian diet, which emphasizes whole, plant-based foods and nutrient density.
2) Use Antioxidants to Heal Your Mind
A university study showed that individuals who consumed the lowest amounts of the antioxidants lutein and zeaxanthin had the highest CRP levels. Antioxidants are nature’s counter to inflammation. To reduce CRP and promote overall health, consume plenty of eggs, fruit, and leafy vegetables to get enough of these two phytonutrients.
Other Factors to Consider
Remember that the CRP test is sensitive, meaning it measures general inflammation. If you are going to get your CRP tested, make sure you don’t have any recent injuries or a head cold, as these factors can elevate your CRP levels.
Other Natural Means of Reducing Inflammation
Other natural ways to reduce inflammation and improve overall health are to maintain a healthy weight, stay physically active, and consume more fatty fish, whole grains, beans, and nuts. Avoid processed foods, trans fats, refined carbohydrates, and excessive alcohol consumption.
Regular exercise is also vital in combating inflammation and managing mental health. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, in addition to muscle-strengthening activities on two or more days per week.
Stress management is another key factor in keeping inflammation at bay. Incorporate relaxation techniques, such as deep breathing exercises, meditation, and yoga, into your daily routine to help reduce stress levels.
Connecting with others, whether through social activities, support groups, or therapy, can also help alleviate depression symptoms naturally.
By making these simple lifestyle changes, you can effectively reduce inflammation in your body, possibly alleviating symptoms of depression and improving your overall health and wellbeing.
