9 Things You Need to Know About Diet and Depression from Forks Over Knives

Your gut and your brain are closely connected. Here are key ways in which diet can impact depression and overall mental health.

More than 8 percent of American adults age 20 and older have experienced depression in a given two-week period, according to Centers for Disease Control data. Here are key ways in which diet can impact depression and overall mental health.

The Gut Is Connected to the Brain

Mounting research suggests that clinical depression may be affected by the bacteria in the gut. In a 2019 study published in Nature Microbiology, researchers observed that gut bacteria produce neurotransmitters, such as dopamine and serotonin, that are connected to the brain via the vagus nerve, immune system, and other pathways, potentially influencing mood and behavior. They also noticed that depressed subjects tend to be lacking in two specific species of gut bacteria.

Continued here: 9 Things You Need to Know About Diet and Depression

The Benefits of Slow Breathing | Dr. Michael Greger, NutritionFacts.org

There are all manner of purported hiccup “cures,” which include everything from chewing on a lemon, inhaling pepper, or, our dog’s favorite, eating a spoonful of peanut butter. In my video How to Strengthen the Mind-Body Connection, I talk about the technique I’m excited to try the next time I get hiccups: “supra-supramaximal inspiration,” where you take a very deep breath, hold for ten seconds, then, without exhaling, breathe in even more and hold for another five seconds, and then take one final, tiny breath in and hold for five last seconds to achieve “an immediate and permanent termination to hiccups…”

When I was a kid, I taught myself to control my own hiccups using slow-paced breathing, and, as an adult, was so excited to see there was finally a case report written up on it.

There’s a nerve—the vagus nerve—that goes directly from our brain, to our chest, and to our stomach, connecting our brain back and forth to our heart and our gut, and even to our immune system. The vagus nerve is like the “‘hard-wired’ connection” that allows our brain to turn down inflammation within our body. When you hear about the mind-body connection, that’s what the vagus nerve is and does. “There has been increasing interest in treating a wide range of disorders with implanted pacemaker-like devices for stimulating the vagal afferent [vagus nerve] pathways,” but certain Eastern traditions like Yoga, QiGong, and Zen figured a way to do it without having electrodes implanted into your body.

“A healthy heart is not a metronome,” as a study titled exactly that explains. “Your heart rate goes up and down with your breathing. When you breathe in, your heart rate tends to go up. When you breathe out, your heart rate tends to go down.” Test this out on yourself right now by feeling your pulse change as you breathe in and out.

Isn’t that remarkable?

That heart-rate variability is a measure of vagal tone—the activity of your vagus nerve. Next time you’re bored, try to make your heart rate speed up and slow down as much as possible within each breath. This can be done because there’s an entirely other oscillating cycle going on at the same time, as you can see at 2:08 in my video, which is the speeding up and then slowing down of your heart rate, based on moment-to-moment changes in your blood pressure. And, as any physics student can tell you, “all oscillating feedback systems with a constant delay have the characteristic of resonance,” meaning you can boost the amplitude if you get the cycles in sync. It’s like pushing your kid on a swing: If you get the timing just right, you can boost them higher and higher. Similarly, if you breathe in and out at just the right frequency, you can force the cycles in sync and boost your heart rate variability, as you can see at 2:36 in my video.

And what’s the benefit again? According to the neurophysiologic model postulation it allows us to affect the function of our autonomic nervous system via vagal afferents to brainstem nuclei like the locus coeruleus, activating hypothalamic vigilance areas.

Huh?

In other words, it’s not just about curing hiccups. Practicing slow breathing a few minutes a day may have lasting beneficial effects on a number of medical and emotional disorders, including asthma, irritable bowel syndrome, fibromyalgia, and depression. In the United States, we’ve also put it to use to improve batting performance in baseball.

To date, most studies have lacked proper controls and have used fancy biofeedback machines to determine each person’s resonant frequency, but, for most people, it comes out to be about five and a half breaths per minute, which is a full breath in and out about every 11 seconds. You can see the graph at 3:34 in my video. When musicians were randomized into slow-breathing groups with or without biofeedback, slow breathing helped regardless. It’s the same with high blood pressure. As you can see at 3:52 in my video, you can use this technique to significantly drop your blood pressure within minutes. The hope is if you practice this a few minutes every day, you can have long-lasting effects the rest of the day breathing normally.

Practice what exactly? Slow breathing—taking five or six breaths per minute, split equally between breathing in and breathing out. So, that’s five seconds in, then five seconds out, all the while breathing “shallowly and naturally.” You don’t want to hyperventilate, so just take natural, shallow breaths, but be sure to simply breathe really slowly. Try it the next time you get hiccups. Works for me every time!


For more tips, watch my video on How to Stop Hiccups.

And, because slowing down our pulse in general may also have beneficial effects, I encourage you to check out:

Every time I’m amazed by ancient wisdom, I have to remind myself of the video I did on toxic heavy metals—Get the Lead Out. So, though traditional healing methods may offer a plethora of insights, they still need to be put to the test.

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations:

Source: The Benefits of Slow Breathing | NutritionFacts.org

Source: The Benefits of Slow Breathing | NutritionFacts.org

Dan Tien Tu Na Meditation with Master Mala Daggett continues until further notice

Free.
All are welcomed!

Master Mala Daggett is inviting you to a scheduled Zoom.

10a.m. CDT, USA
Tuesdays
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Saturdays

Turn on Your Qi Flow

Zoom.us or download app free

Meeting ID:
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Password: 919897

Master Mala Daggett, Quantum Qi Power, Inc., wishes to support as many as possible during this challenge.

daggettmala@gmail.com

All Digital Content on Our Site is Now Free!

 

Dear McDougall Friends,

During this uncertain time, there is nothing more important than staying safe and healthy. Dr. McDougall’s Health and Medical Center has always been dedicated to educating the public on how to obtain and maintain optimal health through the numerous articles Dr. McDougall has written over the years on various medical conditions and topics. Now is the time for us to help as many people as we can. How? We are offering all digital content on our website free of charge. This includes:

Why are we doing this? Simple, it’s the right thing to do. We hope you share our materials with your family and friends.

* During this time, both online courses will not be offering continuing education nor certification status for The Starch Solution Course.

Best of Health,

 

Happiness is a Skill & a Habit You Can Create by Brooke Goldner, M.D.

Now more than ever, we need to work at happiness. Here is how you do it. From a recent free Live Q&A. The question was about how I maintained a positive outlook when I was sick with lupus nephritis and antiphospholipid antibodies and now with Coronavirus COVID-19. I explained how I worked at my happiness and how you can too. . .

For coronavirus updates and support go to GoodbyeLupus.com/Coronavirus

Do you need daily help and support to reverse your illness? Learn more at http://goodbyelupus.com

For more info:

► Subscribe to My Channel: http://www.youtube.com/c/BrookeGoldnerMD ►Where to follow and listen to Dr. G:

►FREE WEBINAR: http://goodbyelupus.com/6-steps-to-re…

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►To learn more about rapid recovery or make an appointment with Dr. G go to http://goodbyelupus.com

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Be proactive and reduce your risk factors (with food!) – Dr. Neal Barnard, PCRM

pcrm-1

Heart disease, cancer, type 2 diabetes, obesity, asthma, and hypertension are all huge risk factors for COVID-19 hospitalization and worse.

Do you know the #1 thing that determines your likelihood of having these chronic conditions?

I’ll give you a hint—it’s NOT your genes.

It’s the food on your plate.

Decades of scientific research has shown that with your food choices, you literally shape your destiny.

For example, simple changes in diet and lifestyle may help prevent more than 90% of type 2 diabetes, 80% of coronary heart disease, and 70% of colon cancer.

That’s impressive, isn’t it? So what steps can you take right now to decrease your risk, so you can fare better, and feel better?

There’s a wildly popular online event starting soon that breaks down the science, answers critical questions, and gives you action steps to help you live your healthiest life.

Learn more about the Food Revolution Summit and take your health into your own hands. (It’s free!)

From April 25–May 3, John and Ocean Robbins will interview 24 of the world’s top medical and food experts. I’m pleased to be included along with Matt McCarthy, MD; Joel Fuhrman, MD; Christiane Northrup, MD; Michael Greger, MD; Vandana Shiva, PhD; Daniel Amen, MD; David Perlmutter, MD; and many more.

If you want up-to-date information you can trust about food and health, then this is the place to be.

After all, in the time of COVID-19, your health is more important than ever.

Join the 2020 Food Revolution Summit now.

The best part? Every interview is personally (and brilliantly) conducted by 2-million-copy best-selling author, John Robbins. I’ve been listening to his interviews for years, and I can tell you that you are in for a treat.

Will you join me?

Yours for thriving,

Neal Barnard, MD
President

P.S. When you sign up for the Food Revolution Summit, you’ll join over 300,000 people around the world to get informed, inspired, and empowered to strengthen your immune system and enhance your overall health. Click here to learn all about the Summit and see the amazing list of speakers.

Plant-Based Transformation for Beginners Classes Now Available Online from Stephanie Spencer


Learn about online classes!

Use Coupon Code PLANTSTRONG
for 15% off of 5 live webinar classes
 
 
Necessity is the Mother of Invention 
 
These are unpredictable times in which we live, sometimes forcing us to try new things we never would have considered under normal circumstances.   
 
Some of us may be eating a bit differently and with greater concern for our health now that our dining patterns have changed
due to social distancing requirements.
 
And others (meaning me) are finding that technology may be the best
way for us to communicate when we can’t predictably
meet together in groups anymore. 
 
When you combine those two things together,  this may be the perfect opportunity for you to emerge from this difficult time stronger and healthier than you’ve ever been before!  
 
I’ve been a cardiac RN for over 25 years and we reversed my husband’s pre-diabetes with a Whole Food Plant-Based Diet (WFPBD).  We also both lost 20 pounds without even trying.  After seeing Paul’s amazing health transformation, I went on to get my certification in Plant-Based Nutrition from the
T. Colin Campbell Center for Nutrition Studies through Cornell University. 
After spending almost two decades directing programs that manage chronic disease, now I want to empower people to drastically improve and frequently reverse their chronic illnesses with this life-changing knowledge! 
 
In addition to Type 2 Diabetes, a WFPBD has been shown to greatly improve and frequently reverse many other chronic conditions such as high blood pressure, high cholesterol, heart disease, erectile dysfunction, gastric reflux, arthritis, enlarged prostate, and many more.
 
 Arkansas is a “chronic illness hot-spot” and in 2017 was first in the nation for death rates from chronic respiratory diseases.  We know those that suffer from chronic disease have weakened immune systems and suffer more persistent inflammation. Arkansas’s State Chronic Disease Director, Dr. Appathurai Balamurugan has cautioned those with chronic disease to “be vigilant” about their conditions during this unprecedented global pandemic danger.
 
A WFPBD is rich in antioxidants and phytonutrients which strengthen the immune system and fight inflammation, two processes important in boosting defenses against infection.   And if there was ever a time to quickly improve an underlying chronic illness so that you can stay out of the hospital,
that time is now.   
 
We know that we can plummet diabetic’s average blood sugars and insulin requirements in as little as 16 days on a Plant-Based Diet.
Anderson JW, Ward K., Am J Clin Nutr. 1979 Nov;32(11):2312-21.
 
Dr. Caldwell Esselstyn demonstrated that patients with a baseline cholesterol averaging 261 could drop to an average of 126 within 10-14 days of starting a strict WFPB diet. Within 6 weeks, these patients’ perfusion scan (non-invasive way to assess blood flow to the heart) was normal as well.
Esselstyn CB Jr., Gendy G, Doyle J, Golubic M, Roizen MF. A way to reverse CAD? J Fam Pract. 2014 July; 63(7): 356-364
 
So if you’re ready to learn more about transforming your health, losing weight permanently, boosting your immune system, and making new friends at the same time with live webinars and chat groups, click below!
(also get my immune-boosting Morning Energy Smoothie recipe
at the bottom of the page) 
 
Be well, 
 
Stephanie Spencer RN, BSN, CHFN
Certified, Plant-Based Nutrition
 
Use Coupon Code PLANTSTRONG
for 15% off of 5 live webinar classes

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