How Inflammation Impacts Mental Wellness-Top Foods That Help
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- Опубліковано 7 лют 2025
- Discover how chronic inflammation can interfere with mood regulation, impact stress responses, and even alter brain structure.
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References
Khandaker, Golam M et al. “Shared mechanisms between coronary heart disease and depression: findings from a large UK general population-based cohort.” Molecular psychiatry vol. 25,7 (2020): 1477-1486. doi:10.1038/s41380-019-0395-3
Bonyadi, N., Dolatkhah, N., Salekzamani, Y. et al. Effect of berry-based supplements and foods on cognitive function: a systematic review. Sci Rep 12, 3239 (2022). doi.org/10.103...
Devore, E., Kang, J., Breteler, M., & Grodstein, F. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline Annals of Neurology DOI: 10.1002/ana.23594
Chauhan, Abha, and Ved Chauhan. “Beneficial Effects of Walnuts on Cognition and Brain Health.” Nutrients vol. 12,2 550. 20 Feb. 2020, doi:10.3390/nu12020550
Palmer ER, Morales-Muñoz I, Perry BI, et al. Trajectories of Inflammation in Youth and Risk of Mental and Cardiometabolic Disorders in Adulthood. JAMA Psychiatry. 2024;81(11):1130-1137. doi:10.1001/jamapsychiatry.2024.2193
van Zonneveld, Sophie M et al. “An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases-A Narrative Review.” Nutrients vol. 16,16 2646. 10 Aug. 2024, doi:10.3390/nu16162646
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Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
0:05 inflammation ruins mental health more than people realize, it's why taking a comprehensive approach (diet, exercise, therapy, meditation, etc) is so necessary!
❤
@WarrenGerard-g8q thanks!
And doing things u enjoy
😂
Your serotonin starts in the gut video is changing my life. ❤
@RyanPowerhouse can you please tell me the title of this video you referred to or share the link? I can’t seem to find it. Thank you..
Chris
Ayuraveda said this 2 thousand years ago.
@@ciaran6309and? That’s great too.
Serotonin can't cross the blood-brain-barrier
@@RowOfMushyTiTexactly
Inflammation almost broke me. Started working with a Nutritionist to incorporate AIP and now Paleo way of life. 30 lbs down, improved health. God is good!
Good for you. Can you tell what symptoms you had during inflammation that stopped once it improved?
@chantellbritto8559 it was difficult to digest food without pain and cramping. Also I lost abt 25 pounds once I implemented the AIP diet/protocol. I had a great functional nutritionist to help. Skin cleared up as well.
Food that alleviate inflammation according to this video :
1) Fatty Fish (Omega 3) - Salmon, Sardines, Mackerel.
2) Leafy green vegetables - Kale, Spinach.
3) Berries - Blueberries, Strawberries, Blackberries.
4) Nuts and Seed - Walnuts (in particular), Almonds, Flaxseed, Chia seeds.
5) Turmeric
6) Fermented food - Kefir, Sauerkraut, Yogurt
*** Make sure to eat a variety of this food regularly, be consistent in consuming these foods, and pair this food with a balanced diet that includes a variety of vegetables, fruit, lean protein, whole grains. CUT the consumption of food that causes inflammation (processed meat, refined sugar, trans fat like fried food).
*** Listen to your body; watch out to how different food makes you feel and adjust your diet accordingly.
Thank you! ✨
This was so thoughtful thank you! 😊
Thank you for this good information! 😊
Be extremely careful going on a fermentation diet.
If you're at risk of developing histamine intolerance, you're screwed.
You're gonna lose your teeth from infections - at least that's what happened to a family member.
People always recommend flaxseed but I’m pretty sure it is only digestible in the form of flaxseed oil. As a seed it’s just fiber that cleans you out but I don’t think you get nutrients from it. From what I read, I could be wrong.
Dr. Marks, I should comment more often to tell you how much I appreciate your videos. There is so much to learn from you. Sharing your knowledge for free is really a precious gift. Thank you.
What araleh said ^
Same, what Araleh said! 🤘
Yes. She's the hero we needed.
What an awesome Service, Dr Marks! Top Level! Thank you! ❤
I love Dr Tracey, she’s so good at explaining things, and her voice is so calming. Thanks for all the great videos throughout the years!
And her videos are straight to the point!
I love how concise this is. Very stressful childhood and my brain feels like it's on fire.
True. There are different trauma types: development trauma and shock trauma....
Omg. I have all of these symptoms. My energy has hit an all-time low. Don’t feel like myself anymore 😢
I want to share with you how grateful I am that you are here on this earth and sharing _real medicine_ as a doctor should. If enough of us get this information and believe it, things will change and real whole food won't be so inaccessible to the poor.
Mom and I just had a conversation about this. Then the algorithm pretends it wasn’t just listening and shows me this 😅
At least sometimes the algorithm is useful lol
To date, that is the clearest description of what inflammation actually is I've come across.
All the way from South Africa.
Coming off the festive season I had no indication of what could be the cause of a decline in performance and reaction. And I realise then that most of what we consume in the festive season induces inflammation. As we conclude January, I am excited about my upcoming fast to cleanse my gut. Thank you Doc.
inflammation has been a big challenge for me. i'm making it my priority to fight this & stay healthy
Also inflammation is a major part of some chronic illnesses such as long covid. An anti-inflammatory diet is sometimes prescribed to help the symptoms. Wishing everyone good health 🙏
Good hint.
Yes i have had it for 15 months and the anti inflammatory diet is slowing helping.
Dr. Marks, your videos are the most concise informative videos on UA-cam. And they’re free.!!! thank you thank you thank you
Happy New Year Dr. Marks! 🎉
Thank you for all you do! Happy New Year.
Same to you!
Votos de Feliz Ano Novo e de muita saúde mental para todos, de Portugal,
The symptoms at 2:37 are also the symptoms of a perimenopause
I fully believe that inflammation makes perimenopause exponentially worse and the hormone her-icane can be mitigated by anti-inflammatory life.
I wanted to take a moment to express my heartfelt appreciation for your exceptional teaching on your UA-cam channel. Your ability to break down complex subject matters into engaging and easy-to-understand content has been invaluable to me. I've thoroughly enjoyed watching your videos and expanding my knowledge on various topics.
Thank you for sharing your expertise. You are a gift.
I've felt this for a long time and got into gut health after finding out about the actual possible links that not only reflect my expierience but is also backed by science! Thank you for validating my approach and making me feel less insane about all this within the context of mental health! Gonna keep going on this journey which will also include mental health support & meds (and many other great things) after laying a solid foundation for my body, mind and soul ❤
❤
Your videos have seriously changed my life, I’ve struggled with depression since middle school and I’m finally sorting it out and I didn’t realize just how big of an impact eating has on your mental health, thank you so much for your videos!
I wonder if the walnuts are what make squirrels so crafty.. 🤔🐿️
You are so beautifully intelligent. ❤thank you! I have PTSD from narcissistic abuse. Even though veganism has helped me I need supplements. I'm definitely getting what you recommend.
You are a true blessing for me and my mental health journey . Thank you so much!
Thankyou beautiful doctor for helping us improve our health and well-being
Happy New Year, Dr. Marks, and thank you for sharing this important information. I used an anti-inflammatory diet to heal my gut and put my autoimmune thyroid disease into remission, something doctors say is impossible. I really love eating like this. I also wanted to mention that if your viewers don't like sauerkraut or kimche, fermented pickles are another option. They're super easy to make at home, but if you want to buy them, they're the ones in the refrigerated section of the grocery store. Tada!
Awesome testimony! I'm happy this worked for you. Thanks for sharing. 😊
You're welcome, @@DrTraceyMarks.
Thanks SO much Dr.
This is pretty much what people with CIRS live with (chronic inflamation response syndrome(which can be triggered by mold, bacteria or lyme desease)).
Also ive heard of a study of depression caused by inflamation.
Also thanks so much for the clear audio with no noises that allows me to focus.
Though some of those foods are not safe for CIRS (nuts, fermented, and others, i dont know much)
Thank you so much!! I finally understand what inflammation is ❤ You are the best😊 I'm saving this video.
Dr Marks ... fantastic information THANK YOU !
You’re so welcome! 👍🏽😊
Happy New Year everyone ! Let’s start the year right
Thank you for the great video! The joghurt or Sauerkraut only work, if they are home-made, as far as I know. Industrially produced products are heated to preserve them, the heat kills the good bacteria, unfortunately. :)
Being gluten free helps me have less inflammation. Any time I get “glutened,” the next day my body is so heavy and inflamed; including my brain. I’m depressed for a week until the gluten starts getting out of my system. I don’t have major depressive episodes anymore because I’m strictly gluten free!
But gluten aren't bad, only if you're intolerant or allergic to it. It's quite the hype to have gkuten-free diets but for some products like bread, gluten-free is more unhealthy.
Fasting, both prolonged and intermittent fasting, are so effective at reducing inflammation
for how many hours
@ any fasting will reduce inflammation. But for serious results, 24-72 hours
Please anyone who is going to try fasting!! Be very careful and do not push yourself beyond reasonable limits. Fasting is not starving and sometimes you need to work up to it.
Happy New Year Dr. Marks!! I’m so glad Dr. Marks talks about how important food is to mental health.
I love your videos. I don't know if it is intentional, but you're like a functional medicine doctor and I mean that as a great complement.
Nooooooo on canola oil😢 it is very inflammatory.
Thank you for this extremely useful information. I am struggling with a loved one's treatment for schizophrenia. Medicines (Clozapine) and ECT help with aggression and misreading of social cues but the delusions (persecution and grandiosity) are intact. Please do cover this as well. Many thanks.
Dr. Mark u r wonderful . I follow
U r vision since 2020 . And since there i rid of prescription of dr. Mostly. So greater to u.
Baghdad .
I can do all except the fish. Thank you Dr. Marks 😊
Thank you
Such good information. Succinct, to the point, and useful. I take notes as I watch your videos. Master's level information. Really appreciate that you include references. Thank you for all the thought and care you put into your videos! You are a great teacher/ professor.
Thanks again Dr. Marks for more useful information! Happy new year, hope you enjoyed yourself.
You are a gift to this world
Given how Mercury and dioxin is in fatty fish maybe consider the algae based DHA sources
Thanks for the concise video! Happy new year!
Dr. Marks thank you so much. Lately I have been suffering from gut issues and decline in my mental health. This video was the answer I was looking for. I appreciate you with all my heart. Thank you again and happy new years Dr. Marks 🙏
Thank you Dr. Tracey❤
Ty for making this simple and easy to implement.
This is a perfect video to eat healthy.. Thanks
doc ❤❤❤
Thank You Dr.Marks,Happy New Year🎉🎊🎉🎊🎉🎊🎉🎈🎈🎈🎈🎈🎈🎈🎈🎈🎉🎊🎉🎊🎉🎊🎉🎉🎊🎉🎊🎉🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳 to you & your family.
What do you think about a ketogenic diet to treat depression and other mental illnesses?
Happy new Year.
Dude, for real?! 😳 whoahaow. This makes so much sense. Thank you for bringing this up! ❤
I know that nutrition is so important in managing things like ADHD (along with excercise, espeically cardio) and I’ve heard from my fringier diet loving friends that gluten free really reduces inflammation for them and makes a huge difference but that it also makes it difficult to eat anywhere but their own home even though the gluten free trend is catching on now like veganism did a couple decades ago and all that. I just tend to think if you eat meats, fish, whole grains, and plenty of different whole fruits and veggies more than you eat the processed and sugary stuff, you’ll probably be better off in general. But these days that’s as expensive as child care. 😂 🤣 😆 right?
Needed this video thank you. Im achy and irritable lately..
This information is awesome and it's free!! I know so many people who are suffering and if only they would implement these simple recommendations. Wellness is not rocket science, its been there all along! Thanks doc for this valuable information and please these videos pumping!!❤
Thank you🙂 I'm glad you made a channel.
Subscribed👍
Love your vids but we have known about food, exercise and sleep for a while. Can you tackle how to actually change behavioural patterns
Thank you, fortunately I already check half the list 😊 One question though: Do you know if there is a connection between inflammation and migraines? I do suffer from chronic migraine and I'm always looking out for new research to overall improve
I wonder if that's why I started to look forward to a mug of Golden Milk each day? I forget why I started drinking this. I make mine with a a "dessert spice" mix that contains, among other things, turmeric and pepper (i used white pepper this time, but usually use black). I know the body can crave things that are good for you.
Yes most definitely- it’s design is beyond comprehension 🤯💯
@@happygucci5094 What does golden milk do for you?
i cannot thank you enough for sharing your knowledge!
The thumbnail is so cute, Dr. Marks! It immediately reduced my inflammation!!😊
Thank you, Dr. Marks!!! I hope you have a fabulous 2025!
Thankyou so much👏🏽👏🏽
Always a helpful video! I learn so much and gain insight into by own conditions from your videos in terms that I can understand but don’t seem condescending. Thank you always ❤️
Happy New Year Dr. ❤❤❤
Great reminder! I'll share this with my clients!
This is so well timed, thank you. I'm in the process of recovering from a severe inflammatory response to a virus which left me with very painfully stiff joints and fatigue. I received a great short term medical treatment but feel this has been my body telling me a lot about how I care for myself physically and mentally. Note taken.
Do you have a video on creating a daily supplement regimen.
Thank you for this. I suffer spinal damage with nerve damage from 2 ruptures in my cervical spine. Started at the beginning of Covid and couldn't get help so while I sat at home the ruptures were doing it's damage to me. By the time I had surgery (2 cadaver bones) at the University of Michigan they told me I was in bad shape. My spinal cord got rubbed. I'm very grateful I'm not paralyzed which was a risk with the surgery. That surgery was September 2020
Had another surgery last February. A Laminectomy for a severe stenosis. I suffer greatly with this.
I will pray for you
Thank you Dr Marks. You mentioned incorporating fatty fish twice a week -- for us vegetarians, should we take the algae supplement twice a week too? We have the supplements, but they are rather expensive so taking them daily is not really possible
Thank you ❤so so much
Very informative! Thanks for posting this video!
Thanks Doc Tracy❤
Very informative, thank you.
I can't take NSAIDs so my doctor recommended cod liver oil for inflammation. Would that work the same as fatty fish? It has EPA, DHA and omega 3 fatty acids
Thanks for sharing 🙏🙂
I so wanted to eat better this year! thanks!🖖
More information needs to be available about this very topic! Many illnesses like mental and physical conditions can be solved by simply taking the time to be mindful of what we are eating 🥣
I really needed to watch this. I vowed to elimanate added sugar in my diet for a 30 day challenge. My inflammation/arthritis is over the top along with my emotions. I have been on a emotional rollar coaster all last year and know what it has done to my health. Thank you for this very informative video and I am happy to say that I already eat all of the foods mentioned. My problem comes with the added sugars and snacks. Happy New Year.
Thanks for another great vid. Kefir is pronounced kuh FEAR.
Appreciate you
What about me , a person with social anxiety, who can't interact with people because he fears them.. all of them!
He fears to say something wrong, fears to look somewhat stupid, or with less experience in life as he looks grown up with 21 years old, but lacks a lot of experience relative to his peers. .
I'm too far away than anyone. .
It really does hurt !
I wish i can love someone and be loved without being hurt or left out, rejected, or looked as someone who's not capable of anything, good or bad..
Someone who can't protect himself let alone his loved ones or his soul mate.. soulmate who never existed, and it may not be existed.. because he is not sufficient for that .
What affordable options are available regarding the recommendations in the video if you are on a strict budget? It's great information.
Thank you ❤
Love your informative videos!
Préservatif pour toutes et tous : protégez votre vie !!!
Many thanks Doctor, frm Greece also wishes for the New Year .
Thanks, lots of helpful and useful information
Thank you for sharing your knowledge, Cr. Marks! 💕
Thanks Dr Marks. I needed this
Thank you Dr. We appreciate the info so much! Happy New Year!!
I just got over Christmas Covid. And I don’t feel like myself yet. It’s also cold as carp outside which I feel like Covid Zaps my ability to tolerate cold. I’m reaching for ramen and tea to get warm inside. So I’m very low mood and irritable
Loving this series!!!
Depression is complex. Definition related to clear psychosocial as opposed to inflammationary factors only. Is needed perhaps ? But very helpful overall 😊
You just described my symptoms to a T. I had no idea my body pains were due to this.
What about the ketogenic and carnivore diets?People and some psychiatrists are really impressed by both diets results. If psychiatry prescribe anti epileptics for various mental health disorders, most notably bipolar and schizophrenia, it makes sense that a ketogenic diet which was discovered for pediatric seizures in the 1920s would yield a mood stabilizing effect. Early research points to glucose dysregulation in the brain in some for many mental health disorders, therefore the when the brain uses ketones for fuel, patients report significant improvement in their symptoms.
Happy new year Doc..Marks..best wishes for 2025..i wish you had been my consultant back in the day..🙏🏻
Watch for oxalate accumulation.
Arugula wasn't mentioned.
Appreciate you!!
I have long covid post viral damage and am now hyper sensitive to food. It’s a hellish nightmare. It impacts everything and I’ve lost everything.