Depression and Inflammation- Break The Cycle

Too often we blame ourselves when we are depressed, not knowing that’s a natural physiological response to something you do every day. Depression is a sign from your body saying “Please change what you are doing! Once you understand the reasons for depression you can start to take charge of your mood.

What are some of the hidden causes for depression and anxiety? Let’s cover what I call the big four over the new posts.

  1. Inflammatory Reaction to Foods
  2. Stress
  3. Thyroid Function
  4. Hormonal Fluctuations and Yeast

Today I am going to cover inflammation, and it’s huge. Inflammation is a key factor behind your depression.

 

How does this happen? Well, inflammation is your body’s first line of defense against infection and injury. When it senses that an invader is affecting you, it goes into high alert mode. When the danger is gone it will normally shut down. Inflammatory response can last up to 72 hours, but certain factors can stop this line of defense from turning off, and when the inflammation is ongoing this is called chronic low grade inflammation.

Chronic low grade inflammation can turn on your body, attacking healthy cells, blood vessels, and tissues instead of protecting them. It can cause weight gain, premature aging and even chronic disease like type 2 diabetes and heart disease.

You can develop inflammation anywhere in the body, even in the brain. The idea of inflammation being a root cause of depression has existed for decades.  A recent study published in the American Journal of Psychiatry reviewed 200 existing papers on depression and inflammation. The researchers determined that brain inflammation was 30 percent higher in clinically depressed patients. Further research shows that even small short bouts of inflammation can cause occasional depression.

One major source of inflammation is food. Foods, yes even healthy ones, can cause an inflammatory response and put your body in attack mode. We all have different responses to foods, and every time you eat a food that doesn’t work for your body, it triggers inflammation. This response triggers a whole cascade of reactions in your body from affecting your endocrine and hormonal systems to affecting your gut function. It just so happens that the majority of your feel good hormone, serotonin, is produced in your gut. Incredible but true, that virtuous egg white and spinach omelette might be great for me, but trigger inflammation for you and be the root cause of your blue mood (and expanding waist line)!

 

One of the organs deeply affected by inflammatory foods is your thyroid. Thyroid dysfunction and depression go hand in hand, so optimzing its function is one of our key goals at The Plan. The key to reducing inflammation and boosting your spirits is to find out what foods trigger this response. So how do you target inflammation? Seems like a big task but actually, it’s not!  You just need to identify that foods that do, and don’t work for your chemistry. Remember the foods that don’t work for your body put it in attack mode Most people are just eating 3-4 foods that don’t work for their body. Identifying, and removing them using The Plan allows your body to go back into a non-inflammatory state, back into a good mood free of depression. Adopting a healthy lifestyle — making positive changes in diet sleep, exercise, and stress levels — will help turn off the inflammation response in your brain.

“I did the 30 days of The Plan. I still have my one can of soda a day. I have my wine and chocolate every night. However, I found out that I am HIGHLY reactive to almonds, nuts, oatmeal, and multi-grain breads. All of which were staples in my vegetarian lactose intolerant diet. I have stayed away from those things. Not one has entered my mouth.

Just from staying away from those things I am no longer on Prozac. which I had been on for 5 years for postpartum depression which never seemed to go away! I have been off Prozac for 4 months and my head just keeps getting clearer and clearer. My energy is more sustained. And I no longer have the anxiety and depression I lived with even while taking the medication. I was told I’d probably be on it the rest of my life.”

 

Your friend in health,

Lyn-Genet Recitas

 

How Inflammatory Foods Cause Weight Gain

 
Bill has lost 19 lbs in 30 days (yay you!), noticed that when he eats a reactive food, he starts to have a runny nose! That’s a histamine response and how the body responds when you eat a reactive food. We may not notice a runny nose, but we will note the weight gain a histamine response causes when we step on the scale next day!
 
Perhaps you’re familiar with the term histamine? You’ve probably heard it in context of seasonal allergies. Histamine is an important part of our immune system because it springs into action when a person is exposed to something he’s allergic or sensitive to.
 
The immune system of the allergic person, thinking that this allergen is going to cause harm, tries to mobilize and attack by releasing histamine and other chemicals into the body. The histamine then acts on a person’s eyes, nose, throat, lungs, skin, or gastrointestinal tract, causing those notoriously unpleasant allergy symptoms.
 
Histamine is also triggered when an inflammatory food is introduced. Histamine causes water retention by causing capillaries to dilate and allowing them to leak fluid, so you’ll see an immediate gain on the scale when you eat an inflammatory food. But the inflammatory response is not just water weight. Water weight can be reversed within 24 hours. A reactive response can easily last for 72 hours and it causes more than just weight gain. Eating a food that doesn’t work for your body can kickstart any latent health issues you have (think constipation, acid reflux, IBS and so on).
 
To control this histamine response, the body produces cortisol. Cortisol and hormones such as progesterone and testosterone use the same building blocks; the more cortisol that is released, the more your hormonal balance is negatively affected. The body is producing cortisol at the expense of progesterone and testosterone. These hormonal fluctuations disrupt water balance, metabolism, thyroid health, healthy sex drive and immune response. Elevated cortisol produces glucose, which leads to increased blood sugar levels. This will start to increase yeast growth as they have specialized glucose sensors and their growth in population will alter gut flora affecting your body’s defense system. A high yeast population means never ending sugar and carb cravings (and high sugar and carb intake is definitely a factor behind the incredible rise of type 2 diabetes in the US. Altered gut flora leads to a weakened immune response as the balance of our intestinal bacteria is thrown off.
 
This might sound amazing to you, but yes. Every time you eat a food that doesn’t work for you this whole system gets started. There are other factors that affect your weight of course. Certain foods known as goitrogens, attack thyroid function which disrupts your metabolism, so as people age and digestion starts to slow down, you need keep an eye on how often they are eaten.Women are prone to thyroid dysfunction earlier to men (usually around age 35) thanks to our hormones, but men start to catch with thyroid and metabolic issues in their 50s!
The good news? You have control over this cycle which influences every aspect of your health and your weight. Find the foods that work for your chemistry. Read The Metabolism Plan and take charge of your life.
www.lyngenet.com
You Friend In Health,
Lyn-Genet

Find the Foods & Exercise That Boost Your Metabolism

We have always been taught that calories mattered. That if you exercised you would lose weight, and if you exercise more you would lose more weight. But in fact, neither “fact” is true. It’s all about your metabolism and what foods work for your chemistry.
 
When you exercise too intensely for YOUR body, you slow your metabolism, which means that not only do you slow weight loss, but you affect EVERY metabolic and cellular function that is essential for your best health.
 
For some people over-exercise could be the 10,000 steps they are aiming for daily, for other’s their crossfit classes or running marathons. We are all different. Some of us have the genetics to be athletes, but most of us do not.
 
Counting calories? Never works. Healthy foods like strawberries, quinoa,  yogurt and turkey can cause inflammation which skews everything from your hormones, to yeast upticks and thyroid dysfunction. Chronic low grade inflammation causes obesity, premature gain and even diseases like cancer, type 2 diabetes, heart disease and auto-immune diseases.
 
You are working too hard to not know EXACTLY what works for YOUR body. Because if you follow the precept of cutting calories, if you exercise too intensely for YOUR body, you will SLOW your metabolism. That’s what happened to the contestants on the Biggest Loser. But it’s not just them. I see it every day, every year with thousands of our clients. Stop the madness and find out what works for YOU. That’s The Metabolism Plan.
 
“The Biggest Losers did what it took to be winners. They cut their grapefruits in half and separated their whites from their yolks. They spent more time at the gym than most of us spend at the office. Some of them shed an entire pound of fat each day, and on average, they lost 128 pounds each over the course of the 30-week reality show.
 
And then they gained much of it back. According to a devastating new study published in the journal Obesity and written up in a widely shared article by the New York Times last week, only one of the 14 Biggest Loser contestants studied weighs less today than when the competition wrapped. Four of them are now heavier than before they went on the show.
 
The culprit appears to be the contestants’ metabolisms, which slowed down dramatically as they lost weight. Now, they must eat hundreds of calories less each day than people of a comparable size, just to maintain their new svelte sizes. Failing that, they regress back to their “set points,” as some obesity researchers call the body’s preferred weight. The study suggests the bodies of obese people work against them, making it harder to get in shape even for those who really need to.”
To read the article in full click here.
You can pre-order The Metabolism Plan now to receive your book on January 17th!
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Your friend in health,
Lyn-Genet Recitas
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Stop Your Diet Merry Go Round- The Plan

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Find the foods that work for YOU. Take charge of your health & weight once and for all!

“Have you ever spent a day saying, “That’s it! I am tired of the pounds packing on. I’m going to get serious and start eating clean!” So you start with your healthiest regimen of smoothies, turkey burgers and cauliflower!” The next day you step on the scale and say, “How, in the world, is that number there?”

There’s a reason why our healthy intentions and diets are not always yielding the results they should. That reason is called inflammation. Here’s what you need to know, we are all chemically unique. And what’s healthy for me may not be healthy for you. This is called bio-individuality, we all respond to stimulus differently. Your weight, and your health, are just your chemical response to foods. Research is showing that healthy foods can cause inflammation which can pose serious problems. Chronic low grade inflammation can cause obesity, premature aging and even diseases like diabetes, cancer and heart disease.

What is inflammation? Inflammation is an essential part of the body’s healing system. Your immune system attacks anything in your body that it recognizes as foreign- like bacteria, viruses, pollen, and yes, even compounds in healthy foods! Choose the right foods, and you can reduce your risk of illness and reduce inflammatory related weight gain. Consistently pick the foods that don’t work for your chemistry and you will accelerate the inflammatory disease process and gain weight. The foods that can be highly inflammatory may surprise you, it can be foods like black beans, asparagus, oatmeal and greek yoghurt!

How does this happen, and how can you gain weight, and get sick, from a healthy food? When you eat foods that don’t work for your chemistry, your histamine and cortisol levels start to rise. This means you will have short term water weight gain from the heightened histamine response and long term fat storage from the raised cortisol. Elevated cortisol levels also mean that you’re also more likely to be stressed out and this will negatively impact your hormones, like progesterone and estrogen. These constantly fluctuating hormones will attack your master gland of metabolism, your thyroid .It’s hard to believe that a healthy food like strawberries can create this domino effect in your body, but if strawberries don’t work for your chemistry that’s exactly what happens!

When you find the foods that work for your body you lose weight easily and feel better. In fact, we have seen positive changes in as soon as 3 days following a low inflammatory diet. You may be just like Maura who came to my office depressed and feeling her body was betraying her. She was sure that after years of dieting and never losing weight permanently, she was a lost cause. Within days we started to identify the foods that didn’t work for her and the weight started to fly off eating a healthy diet of over 2,000 calories a day.

“In just over 3 months I have dropped 37 lbs, seen tremendous improvements in my sleep, skin, and energy levels, and have gotten my hormonal and digestive symptoms under control! I was caught up in a cycle of dieting for years. I went from diet to diet and nutritionist to doctor. I did everything they told me but nothing worked! I saw you on Dr Oz and immediately bought your book. Lyn, I literally thought there was something wrong with me. Of course I was reactive to all the healthy diet foods I was told for years to eat. Now my life is normal and I no longer think my body is my enemy”

How do you know a food isn’t working for you? Well, aside from weight gain there are simple signs that your body is saying “Please don’t feed this food to me!”. It could be bloating after a meal, constipation, that 3:00 energy dip, body aches and pains, irritability, depression and hormonal issues. Identifying your “friendly foods” is as simple to listening to your body or doing The Plan. Remember there is no reason to have declining health, low energy levels or weight gain as we age! That is all a byproduct of eating foods that don’t work for your unique chemistry!

If your health is great and you’re at a perfect weight for you, then you are probably eating the foods that work for you. But if you are like the millions who are struggling with weight loss and health issues, it may be as simple as starting to pay attention to how your body responds to the foods you are eating. One simple sign is to note how you feel after a meal. Are you gassy, bloated or tired? Do your joints hurt, are you suddenly sad or irritable? That’s a sign that something you ate at your meal didn’t work for your chemistry! To find out more about identifying inflammatory foods you can visit www.lyngenet.com or you can order the New York Times Bestseller at Barnes and Noble!

Julie has lost over 170 pounds!

Julie before after

Yours in health,

Lyn-Genet