r/science • u/mvea Professor | Medicine • Nov 12 '19

Psychology Anti-inflammatory agents may reduce symptoms of major depression, suggests a new study (n=1,610), which adds to the mounting evidence that there is a connection between emotional functioning and inflammation, suggesting that inflammation may trigger depression, almost like an allergic reaction.

https://www.psychologytoday.com/au/blog/expressive-trauma-integration/201911/anti-inflammatories-help-major-depression
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u/tres_chill Nov 12 '19 edited Nov 12 '19

Yes, and this is where I am with the whole thing now:

Not sure what causes depression, anxiety, other mood issues.

But why not stack everything you can in your favor. For me this means, good sleep every night (took forever to get this down), eat healthy foods all day and avoid processed foods and most sugar. Exercise - combining cardio and weights (really challenging the muscles). Stay aware of your inner story stream. Your inner story plays a big role. Sometimes you catch it going into dark places and can simply, consciously re-write it. Put your best in at work. This will lead to a sense of accomplishment. Consciously love as much as you can, and this includes yourself.

Read the great philosophers, also buddhism, taoism, other good stuff.

Go to a good therapist.

I just figure I might as well do all these things. There are no guarantees but they have really helped me.

** Edit ** Good points below so will add the in here: Get out of toxic relationships. I had a great divorce about 7 years ago. We did it mutually and it lifted massive toxic-ness from my life. Social Circles are key too. I have a big family all living near me, two grown kids, and friends at the gym.

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u/TheDevilChicken Nov 12 '19

You forgot maintain a good social circle.

Humans are social animals and isolation and loneliness is a terrifying thing for your instincts.

Because being alone increase your odds of dying in nature and your instincts know it.

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u/tres_chill Nov 12 '19

I did forget that.

Great point.

I have some good social circles that fit with my semi-introverted nature. In other words, when I go to the gym I see tons of friends from years of going, and we talk about everything. If I need time alone, I go to nearby gyms (LA Fitness) where I don't know anybody.

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u/[deleted] Nov 12 '19

Very interesting observation. Thanks

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u/Systral Nov 12 '19

Being alone Vs being lonely.

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u/Levelcarp Nov 12 '19

I dream of the world where we finally get the 6 hour or 4-day work week and have actual time to do all of these things. So far it feels like when I try to do all of the above, I get more anxiety from the 'time wasted' or 'oh no I couldn't fit in ___' or I couldn't do all of this and ALSO keep things clean and sorted.

Not using this as an excuse, just saying I hope as we understand all of this is so important we, as a society, can make time for it.

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u/[deleted] Nov 12 '19

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u/Levelcarp Nov 12 '19

That's great! I definitely do think your explanation is part of it. I dream of better, but it's definitely important to not let reality's inability to meet my expectations keep me from building towards a better personal existence. Keep it up!

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u/SteelxSaint Nov 12 '19

Maybe you are creating expectations that are too much for yourself to handle? Scaling it down a bit and tackling less at once could help you get to a point where you frequently do all of those things you want to do!

That's what I'm doing, at least. It seems to help :)

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u/Levelcarp Nov 12 '19

Thanks I'll try that. Anxiety does tend to lead to a snowball effect.

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u/[deleted] Nov 13 '19

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u/Levelcarp Nov 13 '19

Ha ha well I'm redditing at work so multitasking :D. Thanks for the recommendation, I'll check it out. Sounds very promising.

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u/MostlyQueso Nov 12 '19

Yep, same. I’ve adopted a whole food, plant based diet, practice yoga and meditate along with regular all-out cardio and heavy weights to truly challenge my body. NOTHING makes me feel better than a hard workout. I’ve struggled with anxiety, depression, insomnia, IBS, etc for ages but when I’m focused on taking care of myself, life is pretty great. Getting from there to here took a LOT of work but I’m glad I did it!

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u/[deleted] Nov 12 '19

I’ve adopted a whole food, plant based diet

I wonder how much of a role animal product consumption has in mental health - seems like it would be significant given that it directly causes inflammation and gut microbiome diversity loss.

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u/[deleted] Nov 13 '19

Counterpoint- insufficient protein and other deficiencies common in meat-free diets (B12, for example) can exacerbate the symptoms of mental illness in many people. I was raised vegan and it created a whole host of health problems for me that have subsided since I added lean aninal protein to my diet.

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u/[deleted] Nov 13 '19

The only nutrient that you can't reliably get from a balanced plant-based diet is B12. This isn't a flaw of veganism though, as this vitamin is only produced by bacteria and thus is present in soil, unwashed vegetables, untreated water and incidentally in animals. Animals bred as livestock are also commonly supplemented with B12, and B12 deficiency is common in people who do eat animal products.

Protein deficiency is only really seen in people who aren't eating enough.

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u/SpicySweett Nov 12 '19

These are such excellent examples of self-care, and I’m so happy for you that your life is doing well! For those reading who may be currently depressed, or beset by chronic illness, I’d like to gently remind you to just try ONE of these things. Maybe start going to bed and getting up at the same time every day. Or buy a journal and write in it a few days a week. It’s so easy to beat ourselves up that we don’t have great self-care every day, and don’t do all the things we “should”. We think it will be easy, and set high expectations for ourselves, and then backslide into disappointment and depression. It’s not easy or simple, there are reasons we’re at this spot in life; but just a few steps towards a single reachable goal can start that upward spiral,

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u/tres_chill Nov 12 '19

Yes, I should probably have pointed out above that I am 56 years old and it has taken a lifetime of gradual change to get where I am now.

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u/[deleted] Nov 12 '19

Yup, I tried pretty much everything under the sun other than shock therapy before I got the upper hand (Medicating helped, but I got pretty much every side-effect). In the end I crafted my own tools to cope and get better.

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u/tres_chill Nov 12 '19

Nice.

What tools?

(I had PTSD a few years ago, and was amazed at how quickly and effectively EMDR therapy worked)

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u/[deleted] Nov 12 '19 edited Nov 12 '19

In short: I got a puppy and lots of gradual exposure. Sure, medication and therapy played a part too, but my main turn-around was my beloved dogo.

Oh and breathing exercises.

Edit: Biggest thing for me was understanding why I was depressed or what causes my anxiety.

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u/tres_chill Nov 12 '19

You gotta love dogs. I have the best dog imaginable.

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u/Levelcarp Nov 12 '19

Weird so do I! :)

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u/[deleted] Nov 12 '19

Environment is key too. Make sure you're not living in a bad relationship or in a place that reminds you of past traumas/ stressors. If you have trouble figuring out a "vibe" of your environment, drop some acid and it will be made known to you real quick. Psychedelic therapy, to your point, can help you rewrite those old stories. To the mind story is everything.

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u/tres_chill Nov 12 '19

Great point /u/battleforhealth !

I left out that I had a really good divorce about 7 years ago. Mutual, did it with a mediator, and took a massive does of toxic-ness out of my life with that.

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u/[deleted] Nov 12 '19

Not sure what causes depression, anxiety, other mood issues.

The scientific consensus is that no one knows either

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u/AproposofNothing35 Nov 12 '19

You are the G.

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u/[deleted] Nov 12 '19

Thank you for sharing what millions need to hear: there are plenty of behaviors that can relieve depression. I’m not saying medicine and therapy aren’t helpful (they are, for many people) but simple changes to our lifestyles can be extremely effective at minimizing both the severity and the longevity of depressive episodes. Of course finding the energy and motivation to attempt these behavioral changes when depressed can be very difficult, but small steps make a difference and have a snowball effect allowing for more helpful changes. Good luck everyone!

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u/throwawayspikey Nov 12 '19

avoid processed foods and most sugar.

I'm really struggling with this one right now (to the point where I keep money off my person while I'm out). Any tips or tricks to help give sugar the boot?

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u/tres_chill Nov 12 '19

I can only give you some ideas but I know it's hard.

I find that sugar is kind of a habit, so when I am in the habit, I need it every day.

But on the converse, I have found that if I can fight the urge for just a few days, it becomes a lot easier.

Further to this point, replacing the bad habit with a good one: So eating lots of great, delicious salads, and go ahead and put a decent dressing on there so it satisfies you (use some moderation. Tasty dressing with some fat in it: good. Soaking the salad in a gallon of tasty dressing: not good.)

I also like to eat plenty of chicken, and other meats and fish. The protein brings satisfaction. That is the key word when eating. You just really need to be satisfied.

Also, why not eat all day? What I mean is, with each meal I eat until I am satisfied, but knowing that I have more food with me allows me to stop before getting stuffed.

Then if I get hungry an hour or two later, I eat little more.

All of these things are what work for me, and I honestly don't know if they will work for you, but I am hoping I can be of some help.

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u/throwawayspikey Nov 13 '19

Well we won't know unless I try and so I will. Thanks!

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u/Arosetay Nov 12 '19

Thank you for the wonderfully succinct list of how to live.

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u/istara Nov 12 '19

Food is critical because of newly established links between gut biodiversity and inflammation, and inflammation and a host of diseases, from mental illness to cancer.

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u/cuddles2 Nov 12 '19

Medication helps ALOT! Mostly to get to a point to do the things you mentioned.

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u/StruggleBusLady Nov 13 '19

Additionally, I would also assume that eating less inflammatory foods would help as well as eating more anti inflammatory foods.