Addressing Depression: The Hidden Role of Inflammation

Most people are aware that chronic inflammation has been linked to a host of serious physical ailments such as heart disease, cancer, arthritis, pain syndromes, and gastrointestinal disorders. However, research is revealing that inflammation might be a contributing factor in a number of mental health disorders, including anxiety and depression.

The word inflammation comes from the Latin word inflammare, which means “to set on

fire.” When inflammation is no longer a healthy immune response to an injury or foreign invaders, such as a splinter, virus, or bacterial infection, but instead becomes chronic, it’s like having a steady low-level fire throughout your body causing damage to organs and tissue—and that includes your brain. In addition to depression, chronic inflammation has been shown to be associated with a wide range of neurological and psychiatric illnesses such as bipolar disorder, obsessive-compulsive disorder (OCD), schizophrenia, personality disorders, Alzheimer’s disease, and Parkinson’s disease.

Inflammation plays a critical role in your immune system. When your body detects an injury or invading microbe, your immune system sends out its “first responders” or inflammatory cells and cytokines. This inflammatory response traps microbial invaders and other offending agents or starts healing injured tissue. Usually, after a few hours or a few days, the immune response downshifts back to neutral, and the inflammation subsides.

In some people, however, the inflammatory response doesn’t turn off—or it mistakes healthy tissue for a foreign invader and begins attacking it (an autoimmune response). This can lead to chronic inflammation.

Many diet and lifestyle factors can stoke the flames of inflammation. For example, a pro-inflammatory diet with too much sugar, refined carbohydrates, processed foods, too much omega-6 fats and not enough omega-3s, alcohol consumption, artificial sweeteners, fried foods, and chemicals can lead to chronic inflammation. Also, low vitamin D, exposure to environmental toxins, sleeplessness, chronic stress, childhood trauma, obesity, gum disease, diabetes, and smoking are some additional contributing factors.

The link between systemic inflammation and depression is not a new concept. For example, it has been known for quite some time that depression is a side effect of drugs that aim to increase inflammation, such as vaccinations or interferon used to treat hepatitis or certain types of cancer. Conversely, some anti-inflammatory medications, such as ibuprofen, aspirin, and nutraceuticals (such as omega-3 fatty acids and curcumin), have been found to decrease depression in those who have evidence of persistent inflammation.

In recent years, compelling research has provided more insight into how inflammation interacts with the brain, affecting mood. Lack of motivation and the inability to feel pleasure often go hand in hand with depression. Those with major depressive disorder may find it hard to feel motivated to do anything at all. Because biomarkers of inflammation are reliably elevated in depressed patients, one study administered inflammatory stimuli in healthy subjects to see how it affected neural activity and dopamine release in the reward-related regions of the brain. The results showed reduced neural activity (low motivation) associated with inflammatory biomarkers. Similarly, another study showed an association between inflammation and the activation of parts of the brain that feel social rejection, fear, and threats.

One review study titled “Inflamed Moods: A Review of the Interactions Between Inflammation and Mood Disorders” found that pro-inflammatory cytokines had direct effects on levels of important mood neurotransmitters such as dopamine and serotonin, dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis (typical in major depressive disorder), central nervous system function, impaired neuroplasticity, as well as structural and functional brain changes. The same study highlighted that anti-inflammatory supplements (Curcumin and omega-3 fatty acids) showed improved outcomes in mood disorder patients when used as an adjunct to conventional therapy, and it recommended further research.

Implementing these steps can help reduce inflammation, potentially improving your mental and emotional well-being. Consider taking these steps to ensure your body's inflammation levels are in a healthy range:

1. Take a quality omega-3 supplement: Low levels of omega-3 fatty acids (EPA and DHA) are linked to both inflammation and depression.

2. Improve gut health: The gastrointestinal tract, lined with neurons communicating with your brain, benefits from a diet rich in fermented foods, prebiotics, and colorful organic produce. Avoid inflammatory foods.

3. Reduce stress with relaxation: Chronic stress causes inflammation. Activities like exercise, yoga, diaphragmatic breathing, hypnosis, and meditation can help reduce stress levels.

4. Get quality sleep: Insomnia increases inflammation. Aim for 7-9 hours of sleep by turning off digital devices an hour before bedtime, limiting caffeine and alcohol, and having a calming bedtime routine.

5. Reduce exposure to environmental toxins: Avoid artificial sweeteners, dyes, and pesticide-laden produce. Use household and personal care products with fewer chemicals.

In conclusion, the increase in depression among Americans appears to have a surprising contributor: chronic inflammation. Understanding and addressing this underlying cause can be a pivotal step in effectively treating depression. By focusing on reducing inflammation through lifestyle changes, dietary adjustments, and possibly incorporating anti-inflammatory supplements, there is hope for improved mental health and overall well-being.

References:

“Inflammation: A Silent Cause of Depression?” Amen Clinics Inflammation A Silent Cause of Depression Comments, 31 Mar. 2022, www.amenclinics.com/blog/inflammation-a-silent-cause-of-depression/.