Lifestyle Changes To Reduce Chronic Pain, Inflammation And Depression
As a holistic psychotherapist in New York City, I'm always curious about the exquisite interplay between the mind and body, especially when patients present with symptoms that overlap. Women and men alike who seek therapy or consultation frequently report symptoms that seem to overlap with depression such as: fatigue, lethargy, insomnia, body aches, and sleep disturbances, decreased social activity, lethargy, decreased libido, appetite changes, and anhedonia. The picture, and the treatment plan, for these individuals is not always immediately clear. As a society, we are quick to prescribe an antidepressant or medication ignoring the root cause of suffering. Psychotherapists, when they are oriented to a mind-body connection, are in a perfect position to take a comprehensive approach to helping clients improve both emotional and physical well being. And this is where a holistic psychotherapist can help you heal along 10 or so mutually interdependent dimensions: emotional, environmental, financial, intellectual, physical, professional, sexual, social, health and cultural. Every aspect of wellness can affect a person's life.
What do we know about depression and chronic inflammation? Studies show a link between depression and inflammation that is bidirectional, that is, depression contributes to inflammatory responses in the body and inflammatory processes promotes depression. Inflammation is present in a number of disorders and systemic diseases, including: diabetes, metabolic syndrome, cardiovascular disease, rheumatoid arthritis, multiple sclerosis, asthma, chronic pain, and psoriasis. These chronic health conditions also put individuals at an increased risk for depression, according to The American Journal of Psychiatry.
What causes inflammation? Inflammation can occur in response to illness, trauma and stress, in addition to less-than-desirable lifestyle habits. Inflammation is the response that you want your body to mount when you have an injury or trauma. It helps the body heal. Chronic inflammation, also known as low-grade or systemic inflammation is like an ever-present flame in your body that leads to serious health problems down the road.
If you struggle with depression and anxiety symptoms, chronic pain, autoimmune disorders or your blood tests such as C-reactive protein (HS-CRP) come back out of range, it might be time to seriously work towards lowering the heat in the body by making important lifestyle changes. Many of my therapy and coaching clients find that attending to the physical body, in addition to addressing emotional concerns, trauma and relationship struggles leads to a more balanced and thorough approach to healing. What follows are some important health concerns linked to chronic inflammation, pain, depression and autoimmune disorders:
Periodontal disease
Thyroid disorders
Hormone imbalance
Allergies
Eczema
Psoriasis
RA or rheumatoid arthritis
Polymyalgia rheumatica
Fibromyalgia
MS or Multiple Sclerosis
Lupus
Crohn's disease
Diabetes
Obesity
ADD/ADHD
Autism
Heart disease
Alzheimer's
Atherosclerosis
Cortisol (excess)
In addition to helping clients address psychological concerns such as thoughts, patterns and obstacles, I also encourage them to explore and optimize the following: stress management, self-care, exercise and healthy food options and lifestyle changes such as:
Lifestyle positives - Proper exercise, sunlight, sleep, blood sugar regulation, dietary changes, proper nutrition, improved gut integrity, meditation, guided imagery, positive social interactions, feelings of love and appreciation, gratitude, positive thoughts, play and hobbies.
Lifestyle negatives - Stress, high cortisol, obesity, blood sugar dysregulation, over-exercising, lack of exercise, high sugar intake, foods that trigger autoimmune responses, hormonal imbalance, social isolation, anger, negative emotions and unresolved trauma.
What follows are lifestyle changes and supplements that support healing:
Get more sleep - Quality sleep helps the body regulate cortisol, the fight-or-flight hormone secreted in response to stressful events. When it flows unchecked, and when you don’t need it, it may lead to inflammation.
Exercise - Move your body
Anti-inflammatory diet - Eat whole foods, high fiber, and if possible, a plant-based diet which is anti-inflammatory and full of phytonutrients. Reduce or eliminate trans fats, sugars, processed and refined foods. Dr. Weil has sound and simple-to-follow information on his website www.drweil.com
Reduce sugar - The occasional scoop of ice cream is A-OK, but too many high-glycemic foods (treats and snacks with lots of added sugars and refined carbs) can cause your blood sugar to rise and fall rapidly after eating. Oxidative stress can also ensue, which is when unstable free radicals outnumber the body's antioxidant defenses and contribute to cell and tissue damage, sparking inflammation.
Vagus nerve - Learn to actively engage your vagus nerve, the powerful nerve that promotes nervous system relaxation and lowers inflammation, by practicing meditation and breathing techniques, doing yoga, deep breathing, Qigong or taking a hot bath.
Probiotics - Take daily to help your digestion and improve the healthy bacteria in your gut which reduces inflammation.
Food allergies - If you suspect food allergies, find out what they are and work towards eliminating these foods.
Hidden or chronic infections and toxins - These include viruses, bacteria, yeasts or parasites, hidden allergens from food or the environment. A naturopathic doctor can help you test for these issues.
Meditation or healing prayers/mantras - Meditation is a powerful tool and embracing a spiritual practice or spirituality, in whatever form that means to you, can offer a range of positive emotions, and this is the path towards a reduced chronic disease risk and a reduction in inflammation. It’s important to remember that when stressed, our body’s natural response is to become inflamed. Carving time out each day to meditate or pray can help you reduce stress and put things in perspective. This can lead to a sense of ease and relaxation.
Attend to your emotional life, aka add in some happiness - Making it a daily practice to create space for positive emotions and flow can help to take your nervous system out of fight/flight. A gratitude journal can be an effective way to boost your range of positive emotions. Choosing more positivity doesn’t always come naturally, especially as life brings some difficult circumstances from time to time. But, like with most things, the more we practice cultivating those feelings, the easier it gets. It is possible to change and rewire your brain. This is called neuroplasticity.
Fish Oil - Fish oil supplements contain omega-3 fatty acids, which are vital to good physical and brain health. Eat healthy fats from nuts, avocados, olive oil and omega 3 fats from small fish like herring, sable, sardines and wild salmon. DHA, in particular, has been shown to have anti-inflammatory effects that reduce cytokine levels and promote gut health.
Ginger - Ginger root reduces inflammation and is also commonly used to treat indigestion and nausea. C-reactive protein or CRP, insulin and HbA1c levels can be decreased significantly with regular ginger use.
Curcumin or Tumeric - This super root can decrease inflammation in diabetes, heart disease and cancer as well as improve symptoms of metabolic syndrome (pre-diabetes), osteoarthritis and rheumatoid arthritis. Curcumin can also reduce inflammation markers such as CRP and MDA. Curcumin is poorly absorbed when taken on its own, but is boosted by black pepper.
Alpha-Lipoic Acid - Alpha-lipoic acid is a fatty acid that reduces inflammation. Studies show that it reduces the inflammation linked to insulin resistance, liver disease, heart disease, cancer and other disorders.
Vitamins - A good vitamin and mineral supplement that includes: vitamin E, selenium, mixed carotenoids, folic acid, magnesium and supplement with vitamin D, vitamin C, Coenzyme Q10 (CoQ10) and calcium for women.
Low Dose Naltrexone or LDN - Regular dose Naltrexone (not low dose) is used for heroin addicts, opiate withdrawal and alcoholism. The low dose version of the same drug made by a compounding pharmacy works differently and has profound applications for pain syndrome, chronic infections and autoimmune conditions. The very short version of how LDN works is as follows: T reg cells ensure that inflammatory chemicals are secreted as needed to heal you when injured, and then they chill. If the switch stays "on" and you continue to crank out cytokines then your body begins attacking everything in its way -- pollen, dust moving on to your thyroid, joints, adrenals and your nervous system which can lead to RA, MS, Hashimoto’s, Graves, Ulcerative Colitis, Crohn’s, Sjogren’s, Lupus, Parkinson's, Asthma and other chronic health concerns. (It's even being used to boost immune function when fighting cancer). Low dose Naltrexone acts as the "boss" and helps regulate your immune system. LDN reduces inflammation in your nervous system too, so if you struggle with Fibromyalgia, Lyme, depression, Chronic Fatigue Syndrome or neuropathic pain, LDN reduces symptoms by blocking microglia in the CNS, that when hyperactive, produce pain-causing chemicals, insomnia, fatigue, mood issues and cognitive problems. Increased endorphins are one aspect of LDN as it relates to decreasing pain, but it's a complicated, yet elegant process, so you may want to really understand it by reading here... LowDoseNaltrexone.org LDN may be a more superb option to high doses of immunosuppressive drugs such as prednisone and methotrexate. Your doctor may know about LDN, but just hasn't shared it with you, or doesn't fully understand it. Expensive and powerful drugs seem to be the way for many mainstream MD's. Do your research, become your own health advocate and ask for help, or find a new doctor.
Always check with your doctor first, especially if you have a medical condition or take medication. Some doctors are holistic and practice complimentary and alternative (CAM) treatments. In general, it’s best to get your anti-inflammatory nutrients from whole foods. However, in the case of excessive or chronic inflammation, supplements can help bring things back into balance. Psychotherapy or "talk therapy" can help clients manage negative thoughts, emotions, anxiety, depression and other problems that contribute to less-than-ideal emotional health.
About Holistic Psychotherapy & Wellness Manhattan
Kimberly Seelbrede, LCSW is a New York State licensed Psychotherapist, EMDR Practitioner and Couple Therapist with a private practice in New York City, Montana and virtually. As a wellness psychotherapist and holistic consultant, she has receive advanced, extensive training in Trauma Therapy, Psychoanalytic Psychotherapy, Internal Family Systems (IFS), Eye Movement Desensitization Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), and Nutrition & Integrative Medicine For Mental Health. She is passionate about honoring the exquisite interplay of the mind-body connection. Kimberly Seelbrede specializes in anxiety & mood disorders, trauma and women’s mental health. She brings over 20 years of counseling, coaching, and healing experience to her holistic practice and transformational work.
In addition to online therapy for anxiety, depression, trauma and relationship struggles, Holistic Psychotherapy & Wellness offers a wide variety of online services to fit the needs of busy professionals. New Yorkers often lead fast-paced and complex lives, which makes work-life balance and managing career, family and social obligations a challenge. Psychotherapy and wellness practices provides the support to help clients cultivate resources, resilience and enhanced emotional health, as well as uncover conflicts and obstacles that may interfere with having the life they desire.