Surrey Homes | SH64 | February 2020 | Interiors supplement inside

Wellbeing
Kind on the Inside
Is depression a gut reaction? Henrietta Norton explores
the importance of supporting your digestive system
Currently 3.5 million people in
the UK are being prescribed
anti-depressants. But is it
as simple as a psychological issue?
Research would suggest not and
in the last few years, Nutritional
Medicine has made substantial
developments to explore the link
between mental and physical health.
GUT AS THE ‘SECOND BRAIN’
Functional gastro-intestinal (GI)
problems, such as irritable bowel
syndrome (IBS), are commonly linked
to anxiety and mood changes. The GI
tract has over 100 million neurons and
has the largest collection of neural tissue
in the body (after the brain) called
the enteric nervous system (ENS).
The level of good bacteria in the gut
greatly contributes to the health of the
ENS and it is argued by some experts
that one reason for the increase in
depressive disorders may be due to an
imbalance in this bacteria, sometimes
due to our exposure to antibiotics or
dietary deficiencies from an early age.
An inflammatory subject
The gut and colon are the principle sites
for the production of body chemicals
that increase the level of inflammation in
the body (known as pro-inflammatory
cytokines). These cytokines also have
the ability to affect the health of the
brain and an association has been made
between the level of inflammation in
the body and depressive and anxiety
disorders. It may also explain why a bout
of illness can affect our
mental wellbeing too.
Prevention starts from conception
Growing evidence shows that our
sensitivity to stress, anxiety and
depression as adults is already
programmed in infancy. Essentially,
the level of stress encountered in early
life sensitizes us to a certain level of
adversity. High levels of stress can
result in hypersensitivity to stress as
well as adult depression later, due to
changes in our stress response network.
Of great clinical interest is that this
group of inflammation-sensitive
depressives tend not to respond well
to anti-depressive medication.
SUPPORTING YOUR
NERVOUS SYSTEM
B vitamins – The B vitamins are
essential for energy production, for
the normal functioning of the nervous
system, and vitamin B5 in particular
for production of the glucocorticoid
hormones in the adrenals, such as
cortisol. Good sources include whole
grains, eggs, beans and lentils, a wide
range of vegetables, fish and lean
meats. Taking a B Vitamin Complex
can be very supportive. The Wild
Nutrition B Complex Plus also
includes vitamin C, magnesium and
the herb Ashwagandha shown to
support healthy cortisol regulation.
Magnesium – Magnesium is essential
for energy production and the
production of neurotransmitters,
including dopamine and serotonin.
It is quickly used up when we are
stressed. The best examples are
nuts and seeds, buckwheat, greens,
such as spinach and kale, and fish
and seafood. If sleep is an issue
then taking an additional 80mg
of Food-Grown Magnesium at
night can be a great support.
Good bacteria – Essential Fatty
Acids are also required to help these
‘friendly’ bacteria stick to the gut wall,
reduce pro-inflammatory cytokines
and improve brain function.
Food sensitivities – More recently a
large body of research has highlighted
the link between ‘gluten sensitivity’, gut
health, inflammation and depression.
Gluten sensitivity can not only reduce
absorption of nutrients from the diet
but increase the inflammatory process.
FOODS TO KEEP YOUR
GUT AND MIND HAPPY
Eggs – Use steamed asparagus
to dip into boiled eggs as a
morning mood booster.
Avocado – For an extra boost of
healthy fats, slice chunks of avocado
into your salad or onto your morning
toast, drizzle over virgin olive oil
and add flakes of wild salmon.
Wild Salmon – Mix with horseradish
and plain yogurt to make a
salmon pâté for a quick
mood-supporting snack.
Quinoa – Use as an alternative
to rice or wheat pasta for
managing anxiety and stress.
Visit wildnutrition.com for Food-Grown®
supplements and information on Nutritional
Therapists at clinics in Lewes and London
97 surrey-homes.co.uk