A growing understanding of the connection between our gut and our brain.

Although the interaction between our brain and gut has been studied for years, its complexities run deeper than initially thought. It seems that our minds are, in some part, controlled by the bacteria in our bowels.

The gut has defenses against pathogens, but, at the same time, it encourages the survival and growth of "healthy" gut bacteria.

Of course, these bacteria do benefit from the warmth and nutrition in our bowels, but it is not a one-way relationship - they also give back.

Some species benefit us by breaking dietary fiber down into short-chain fatty acids that we can then absorb and use. They metabolize a number of compounds on our behalf and play a role in the synthesis of  vitamins B and K.

On the other hand, recent research infers that imbalance of gut bacteria might be an important factor in inflammatory and autoimmune conditions.

The microbiome's role in health and disease is only slowly giving up its secrets. The latest and perhaps most remarkable finding is the ability that gut bacteria have to moderate our brain and behavior.

The links between our gut and brain are hormonal, immunological, and neural, via the central nervous system and the enteric nervous system, which governs the function of the gut. Collectively, they are termed the gut-brain axis.

These gut-brain conversations have been studied for some time. However, a new level to this partnership has recently been glimpsed; researchers are now considering the influence of our microbiome on the gut-brain axis. In other words, researchers are asking: do the bacteria in our gut affect our psychology and behavior?

The question is whether adding beneficial gut bacteria to an animal can make a difference. Research seems to say yes.

A study published in the Journal of Neurogastroenterology and Motility, collated the results of studies looking at the effects of probiotics on central nervous system function in both humans and animals.

They examined 25 animal and 15 human studies, most of which used Bifidobacterium and Lactobacillus over a 2-4-week period. Although, as the authors mention, translating animal studies like this into human terms is a dodgy game. They concluded: "These probiotics showed efficacy in improving psychiatric disorder-related behaviors including anxiety, depression, autism spectrum disorder, obsessive compulsive disorder and memory abilities, including spatial and non-spatial memory."

A diet high in refined carbs increased depression in post-menopausal women by 22%.

Watch out for those refined carb food binges. A new study published in The American Journal of Clinical Nutrition has revealed a diet high in refined carbohydrates may lead to an increased risk of depression in postmenopausal women. One might also assume the foods are trouble for men, but women have higher rates of depression in general.

Carbs are found in a wide variety of foods and have often been the focus of new weight-loss diets. However, the emphasis should not be on how many carbohydrates we eat, but the type.

Refined carbohydrates are contained in refined grains, such as white flour, white bread and white rice. They differ from whole-grain foods because they have been milled - a process that increases the texture and shelf life, but that also removes much of the nutritional value which includes important fiber and vitamins.

Once carbohydrates are eaten, some of the sugar is broken down into glucose that then proceeds to enter the bloodstream. The glycemic index (GI) is a metric tool used to measure and rank the extent to which our body's sugar levels are raised after eating.

Low glycemic index foods take longer to digest and break down and, therefore, enter the blood stream slowly. Thus the blood's glucose level raises more slowly over an extended period of time.

High glycemic index foods cause a more rapid rise of the blood's glucose level. Refined grains fall into this category, and it is this reason why a high glycemic index ( refined carbs) diet can lead to a host of health problems, such as insulin resistance, obesity and type two diabetes.

Foods that have some of the highest GI scores include white bread, breakfast cereals like puffed wheat and rice and corn flakes, also instant oatmeal. Pasta, crackers, cookies, pretzels and popcorn.

Doctors at Columbia University Medical Center (CUMC), NY, set out to investigate the relationship between a diet high in refined carbohydrates and depression.

The researchers analyzed data from more than 90,000 postmenopausal women who participated in the National Institutes of Health's Women's Health Initiative Observational Study that was conducted between 1994-1998. The observational study enlisted postmenopausal women between the ages of 50-79 and tracked their health over an average of 8 years.

They examined the levels of depression reported, the types of carbohydrates consumed, the GI rank and the glycemic load.

It was found that refined carb diets increased the risk of depression in postmenopausal women by 22%. Also, a higher consumption of lactose, fiber, non-juice fruits and vegetables was significantly associated with a lower chance of developing depression.

Omega-3 fatty acids, vitamin D may control brain serotonin, affecting behavior and psychiatric disorders.

In a previous paper published last year, authors Patrick and Ames discussed the implications of their finding that vitamin D regulates the conversion of the essential amino acid tryptophan into serotonin, and how this may influence the development of autism, particularly in developing children with poor vitamin D status.

Here they discuss the relevance of these micronutrients for neuropsychiatric illness. Serotonin affects a wide-range of cognitive functions and behaviors including mood, decision-making, social behavior, impulsive behavior, and even plays a role in social decision-making by keeping in check aggressive social responses or impulsive behavior.

Many clinical disorders, such as autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD), bipolar disorder, schizophrenia, and depression share as a unifying attribute low brain serotonin. "In this paper we explain how serotonin is a critical modulator of executive function, impulse control, sensory gating, and pro-social behavior," says Dr. Patrick. "We link serotonin production and function to vitamin D and omega-3 fatty acids, suggesting one way these important micronutrients help the brain function and affect the way we behave."

Eicosapentaenoic acid (EPA) increases serotonin release from presynaptic neurons by reducing inflammatory signaling molecules in the brain known as E2 series prostaglandins, which inhibit serotonin release and suggests how inflammation may negatively impact serotonin in the brain. EPA, however, is not the only omega-3 that plays a role in the serotonin pathway. Docosahexaenoic acid (DHA) also influences the action of various serotonin receptors by making them more accessible to serotonin by increasing cell membrane fluidity in postsynaptic neurons.

Their paper illuminates the mechanistic links that explain why low vitamin D, which is mostly produced by the skin when exposed to sun, and marine omega-3 deficiencies interacts with genetic pathways, such as the serotonin pathway, that are important for brain development, social cognition, and decision-making, and how these gene-

micronutrient interactions may influence neuropsychiatric outcomes. "Vitamin D, which is converted to a steroid hormone that controls about 1,000 genes, many in the brain, is a major deficiency in the US and omega-3 fatty acid deficiencies are very common because people don't eat enough fish," said Dr. Ames.

This publication suggests that optimizing intakes of vitamin D, EPA, and DHA would optimize brain serotonin concentrations and function, possibly preventing and ameliorating some of the symptoms associated with these disorders without side effects.
Rhonda P. Patrick And Bruce N. Ames. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar, schizophrenia, and impulsive behavior. FASEB Journal, February 2015

Folate and Vitamin B-12 Linked to Depression

A low intake of folate and vitamin B12 is linked to a greater risk of melancholic depressive symptoms. Typical depressive symptoms are associated with melancholic depression, such as a depressed mood. Folate helps produce chemicals that control brain functions, such as sleep, mood, and appetite, and can be found in foods like green vegetables. Vitamin B12 is also a water soluble vitamin and it plays a crucial role in the function of the brain, nervous system, and formation of red blood cells.

The results from the study showed the subjects with the highest folate intake had a 50% lower risk for melancholic depressive symptoms, compared to those with the lowest intake. And the people who had the highest vitamin B12 levels had a 3 times lower risk for melancholic depressive symptoms than those with the lowest levels.

Journal of Affective Disorders 2012

Fruits and Vegetables: Seven-A-Day for Happiness and Mental Health

Yes that's right...in this study done in the UK, happiness and mental health were highest among people who ate seven portions of fruit and vegetables a day. Now heres the problem.  Only one in ten people actually ate that many servings of fruits and vegetables and 25% ate less than one serving daily. Clearly we can do better.

–University of Warwick (2012, October 9). Fruits and vegetables: Seven-a-day for happiness and mental health. ScienceDaily. Retrieved October 10, 2012, from http://www.sciencedaily.com­

Depression Boosts Stroke Risk

Being depressed may increase an individual's risk of stroke and stroke death, a meta-analysis found.

Depression was associated with a 45% increased risk of total stroke and a 55% higher risk of fatal stroke. The association was reported in the Sept. 21 issue of the Journal of the American Medical Association.

The analysis included 28 studies involving 317,540 patients. Eight of the studies focused on fatal stroke, three on nonfatal stroke, six on ischemic stroke, and two on hemorrhagic stroke.

While this sounds alarming, the actual numbers of people who have stroke were very small. The absolute risk differences associated with depression were 106 cases for total stroke, 53 cases for ischemic stroke, and 22 cases for fatal stroke per 100,000 patients per year.

Depression may contribute to stroke via a variety of mechanisms, including known neuroendocrine and immunological/inflammatory effects, its association with poor health behaviors that could increase cardiovascular risk, and its correlation with other major comorbidities that raise the risk of stroke, such as diabetes and hypertension.

Fortunately, there are a number of lifestyle factors and nutrient factors that help us to avoid both depression and stroke. Healthy blood vessels depend on a good level of vitamin C for elasticity. Flavonoids like pycnogenol, grape seed extract, resveratrol and Curcumin support healthy blood vessels. Fish oils and vitamin D support the health of the blood vessels, reduce risk of stroke when taken daily, and also support brighter mood.

Source reference:

Pan A, et al "Depression and risk of stroke morbidity and mortality: A meta-analysis and systematic review" JAMA 2011; 306(11): 1241-1249.

Suffer From Brain fatigue? Get Off of That Couch!

Scientists have long understood that regular exercise increases the number of organelles called mitochondria in muscle cells. Mitochondria produce energy, Thus one of the positive physical effects of exercise is increased strength or endurance. Exercise also works in the brain to reduce depression and boost memory. Now we may know why.
Exercise doesn’t just boost cellular powerhouses, (mitochondria) in muscles—it increases their population in brain cells too. Thus exercise increases the number of mitochondria in the brain just as it increases mitochondria in muscles. The benefits? Better exercise endurance by energizing the brain and having it be more resistant to fatigue. A boost in brain mitochondria play a supporting role for reducing the impact of mental disorders. Exercise may prove to be a potential treatment for psychiatric disorders, genetic disorders, and neurodegenerative diseases.


Jennifer L. Steiner, E. Angela Murphy, Jamie L. Mcclellan, Martin D. Carmichael, J. Mark Davis. Exercise Training Increases Mitochondrial Biogenesis in the Brain.American Journal of Physiology -- Regulatory, Integrative, and Comparative Physiology, 2011

Antidepressants Appear to Speed Aging of Major Blood Vessels

The earliest stages of blood vessel disease (atherosclerosis) is sometimes detected through observation of some changes in the arterial wall. One of them is the decrease in elasticity, which is related to a high risk of development of atherosclerosis. Another change is the intima-media thickening, which is a primary stage of atherosclerosis and may be used to monitor asymptomatic individuals.

Antidepressants may boost mood at the expense of accelerated atherosclerosis for middle-age men, according to an observational study of more than 500 twins who had served in the Vietnam War.

Antidepressant use appeared to "age" carotid arteries by the equivalent of four years of atherosclerotic plaque accumulation compared with nonuse.

These data and conclusions should be considered to be preliminary until published in a peer-reviewed journal. The study was published as an abstract and presented at a conference. Still it gives pause to the widespread use of anti-depressants, considering the link between depression and heart disease.

Don't forget to exercise! Aside from all the heart protective benefits in the image above..it lifts the spirits!

Shah AJ, et al "Association of antidepressant medications with carotid intima media thickness in middle aged veteran twins" ACC 2011.

SSRI Antidepressant Use Linked to Autism!

New research coming from Kaiser Permanente Northern California has linked the use of selective serotonin reuptake inhibitors, a type of medication used to treat depression, and the occurrence of autism. The chances of having a child with autism spectrum disorder is double in women who took SSRI’s in the year before she gave birth. If the drugs were taken during the first trimester of pregnancy that risk quadrupled!

The study was published in the journal Archives of General Psychiatry and the abstract can be viewed here.

Anti-Inflammatory Drugs Reduce Effectiveness of SSRI Antidepressants.

Scientists at the Fisher Center for Alzheimer's Disease Research at The Rockefeller University, led by Paul Greengard, Ph.D., and Jennifer Warner-Schmidt, Ph.D., have shown that anti-inflammatory drugs, which include ibuprofen, aspirin and naproxen, reduce the effectiveness of the most widely used class of antidepressant medications, the selective serotonin reuptake inhibitors, or SSRIs, taken for depression and obsessive-compulsive disorder and anxiety disorders. This surprising discovery, published online this week in the Proceedings of the National Academy of Sciences, may explain why so many depressed patients taking SSRIs do not respond to antidepressant treatment and suggests that this lack of effectiveness may be preventable. The study may be especially significant in the case of Alzheimer's disease. Such patients commonly suffer from depression and unless this can be treated successfully, the course of the illness is likely to be more severe. Depression in the elderly is also a risk factor for developing Alzheimer's disease and researchers have suggested that treating depression in the elderly might reduce the risk of developing the disease.

This research was supported in part by grants from the National Institute of Mental Health and the National Institute on Aging, both parts of the federal government's National Institutes of Health, and The Fisher Center for Alzheimer's Research Foundation.

Source: Newwise http://www.newswise.com/articles/anti-inflammatory-drugs-reduce-effectiveness-of-ssri-antidepressants

Low Vitamin D and Risk of Depression

Older men and women whose vitamin D blood levels are below 30ng/ml are more likely to become depressed over time, new research shows.

A flood of studies have shown potential health benefits of vitamin D, and the price we might pay for having a vitamin D deficiency. Low vitamin D levels have been linked to heart disease, stroke, high blood pressure, and more severe asthma.

In people of all ages, insufficient vitamin D is quite common, and in elders low vitamin D has been linked to fractures, worse physical function, greater frailty, and a wide variety of chronic illness.

Be sure to get your Vitamin D levels tested. Ideally you want to be between 30 and 100ng/ml in US measurement..or above 75nmol/L in Canada, UK or NZ


Serum 25-Hydroxyvitamin D and Depressive Symptoms in Older Women and Men
The Journal of Clinical Endocrinology & Metabolism Vol. 95, No. 7 3225-3233

Lose the Blues, Naturally

Feeling blue yet wary of anti-depressants due to the many adverse effects? Here are some suggestions for natural mood support.

Begin with Omega 3s, (three grams a day of EPA and DHA from pure, high-quality marine sources). Be sure you are taking Omega 3s that have been tested for contaminants, the statement that they are tested for lead, mercury, PCB’s and other toxins should be right on the label.

How Omega 3s Combat Depression:   

Better levels of serotonin and phosphatidylserine. 

Increased cerebral blood flow

Reduced alcoholic brain injury 

Also take phosphatidylserine (100 mg/day). The all-natural supplement phosphatidylserine or PS, (available in natural food stores everywhere), enables the creation of billions of brand new brain cells. PS optimizes brain function, powers up your memory, and reverses the effect of stress on the brain. PS supports your brain cells ability to make more serotonin, the feel good mood lifting neurotransmitter.

Another great mood support nutrient is glutamine (one teaspoon of powder in four ounces of water per day). Glutamine is one of the few substances that passes freely across the blood brain barrier. Once in the brain, your body converts it to glutamic acid and it increases the concentration of GABA, (gamma amino butyric acid). Both glutamic acid and GABA are essential for proper mental function.

Both help to greatly relieve anxiety and brighten the mood. 

Ever reach for a cocktail to combat stress or depression? Would you like to cut back? Glutamine to the rescue here too...Because of its action in the brain, glutamine supplements have been recommended for preventing the harmful effect of alcohol on the brain and it’s widely used for reducing alcohol cravings. This makes it an ideal supplement for those who are in recovery.

Some sources describe glutamine as a “brain fuel” capable of stimulating mental alertness and clear thinking. I have seen some individuals who were working to overcome panic attacks and anxiety attacks find that supplementing with glutamine helps.

For mood balancing, take a teaspoon of glutamine powder in water when you’re feeling anxious or at times when you may be feeling a craving for alcohol.

I know people who have had success reducing symptoms of depression using one of my favorite herbs St. John’s Wort. The right dose is 300 mg, three times per day. This herb is not to be used if you’re still taking Prozac or

Zoloft. But once you’re no longer on an SSRI, you can wait two weeks and then take advantage of the herbs power to boost serotonin and lift your mood.