Category: Natural Health

Keto Vs. Paleo – Here’s What Science Says About Which Low Carb Diet Is Best

(Natural Blaze by Anna Hunt) There will always be some type of low carb diet that gets the wellness community excited. Remember when Atkins and South Beach diets were the talk of the town? Pretty much most of these fad diets focus on decreasing intake sugar and carbohydrates. Today, two most popular low carb diets are the ketogenic diet and the paleo, or caveman, diet.

I’ve written quite a bit lately about the ketogenic diet because I’ve been inspired by this free keto diet cookbook. When I compared it to the paleo diet, I found that they are actually quite similar. So, does it matter which one you choose? Here are some comments from the scientific community that may help you decide which one (if either) is best for you.

Recommended: Detox Cheap and Easy Without Fasting – Recipes Included

Ketogenic Diet

A study published in Experimental & Clinical Cardiology examined the effects of a 24-week ketogenic diet. Researchers conducted the study on obese participants. The diet consisted of 30 g carbohydrate, 1 g/kg body weight protein, 20% saturated fat, and 80% polyunsaturated and monounsaturated fat. Here are the results:

The weight and body mass index of the patients decreased significantly (P<0.0001). The level of total cholesterol decreased from week 1 to week 24. HDL cholesterol levels significantly increased, whereas LDL cholesterol levels significantly decreased after treatment. The level of triglycerides decreased significantly following 24 weeks of treatment. The level of blood glucose significantly decreased.

Marcelo Campos, MD at Harvard Medical School, claims:

We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer.

He does add that the keto diet can be heavy on red meat and fatty, high-sodium, processed foods. Going keto doesn’t mean you can gorge on sausage and bacon! Be aware of where you’re getting your protein, and try to eat red meat in moderation. Also, get your healthy fats from live foods such as oils, nuts, seeds, fish, and avocados.

Recommended: Start Eating Like That and Start Eating Like This – Your Guide to Homeostasis Through Diet

Animal studies offer additional insights. One study evaluated the effects of a ketogenic diet on mice. The researchers published their finding in the journal Cell Metabolism. Here’s their conclusion:

A low-carbohydrate, ketogenic diet extends longevity in adult male mice.

Motor function, memory, and muscle mass are preserved in aged ketogenic mice.

Furthermore,  Scientific American reports:

Emerging evidence from animal models and clinical trials suggest keto may be therapeutically used in many other neurological disorders, including head ache, neurodegenerative diseases, sleep disorders, bipolar disorder, autism and brain cancer. With no apparent side effects.

Paleolithic Diet

A study in Nutrition Research examined if the paleo diet had a favorable effect on adults with high blood cholesterol levels. They compared it with the effects of the grain-based heart-healthy diet that the American Heart Association recommends.

Twenty volunteers who were not taking any cholesterol-lowering medications, participated. They adhered to a traditional heart-healthy diet for 4 months, followed by a Paleolithic diet for 4 months. The researchers concluded:

Paleolithic nutrition offers promising potential for nutritional management of hyperlipidemia in adults whose lipid profiles have not improved after following more traditional heart-healthy dietary recommendations.

Recommended: How to Make the Healthiest Smoothies – 4 Recipes

Another study took to understanding if the paleo diet has any effect on the risk of colon cancer. Researchers compared paleo to DASH (Mediterranean) diet, which many scientists believe can mitigate the risk of colon cancer. The researchers published their study in American Journal of Epidemiology. Here’s their conclusion:

These findings suggest that greater adherence to the Paleolithic diet pattern and greater adherence to the Mediterranean diet pattern may be similarly associated with lower risk of incident, sporadic colorectal adenomas.

Finally, the Journal of Diabetes Science and Technology published a review of several studies researching the effects of the paleo diet on Type 2 diabetes and cardiovascular disease. Here are some of the research findings:

The effect of a Paleolithic diet on a variety of metabolic risk factors for cardiovascular disease in an uncontrolled trial was reported in August 2009 in the European Journal of Clinical Nutrition. Compared with the usual diet, nine sedentary subjects receiving the intervention diet experienced (a) significant reductions in blood pressure, (b) improved arterial distensibility, (c) significant reduction in plasma insulin versus time in the area under the curve during oral glucose tolerance testing, and (d) significant reductions in total cholesterol, low-density lipoproteins, and triglycerides.

In terms of Type 2 diabetes, here is what one study revealed:

The Paleolithic diet compared to the diabetes diet resulted in a higher percentage of protein intake as a percentage of total daily calories. Therefore, the greater protein intake during a Paleolithic diet might confer an additional benefit (beyond weight reduction) in its favorable effects on risk reduction for metabolic disease.

Keto vs Paleo – What You Can & Can’t Eat

Below is a table that highlights the different foods you can and can’t eat when following the paleo and ketogenic dietary protocols.

Any Low Carb Diet Beats Typical Western Diet

I’ve been writing quite a bit lately about the ketogenic diet because I personally used it as a detox method for the new year. The goal is to help people realize that we do not need 50% to 80% of our diet to be made up of carbs.

Related: The Way We Used To Eat – The Real Paleo Diet

Many readers have taken offense to the idea that I would suggest people eat “so much meat.” Some have claimed that meat causes cancer. Then, there are the issues that factory farms are inhumane and a resource drain on the planet.

These are important issues. Yes, processed foods and overcooked red meat have been shown to be carcinogenic. I have written about this topic here.

The quality of the foods that you buy is very important. I would highly recommend growing as much as you can in your garden, including raising chickens. If you don’t have a back yard, then support local farms. Many of such farms raise their animals humanely and organically. If you are a vegan or vegetarian, these diets are clearly not for you.

In addition, people love to assert their beliefs that fats are only going to make you gain weight. Although there are now many studies showing the benefits of eating healthy fats, it’s a proven fact that people don’t easily let go of their old beliefs.

I know from personal experience that one can eat high-fat whole foods and still lose weight. This may not work for everyone, but it does work for some especially if you have an active lifestyle.

The real culprits in obesity are sugar and processed foods. With processed foods, people end up consuming many poor-quality fats. If you eat lots of greasy fries as part of your keto diet, then no, you probably won’t be any lighter or healthier.

If a person stopped eating high-fat processed foods, like cookies, chips and fried fast foods, the changes in their health and body would be quite noticeable. Eliminate sugary drinks and alcohol to boot, and you have yourself a very healthy diet. Even if you eat spaghetti once in a while.

What I’m getting at is that it doesn’t really matter what low carb diet, or no carb or some carb diet you choose. If you replace processed, fast and dead foods with nutrient-dense, live, real foods, your health will benefit.

Picking What Works for You

My goal here is not to talk you into going on any type of diet. Yet, many people find themselves unhealthy and overweight. Therefore, it is important to understand that there are many dietary options that have worked for others in terms of helping them improve their overall health and lose weight.

If you’re considering any dietary change, it is vital that you listen to your body. You are the primary person that will know if something is working or not. If you are taking medication or currently have an illness, you may want to discuss your dietary plan with your current medical provider.

Paleo, keto and even Whole 30 diets are a great way to reset the body. They all adhere to the idea that we need to stop eating so much sugar, processed foods, fried foods and grains (i.e. wheat products). Even if you eliminate these foods for a period of 4 to 8 weeks, your digestive system gets an opportunity to heal and reboot.

Finally, I want to congratulate anyone who has made the changes in their life and eats a keto or a paleo diet. It is a difficult process to let go of poor eating habits, and the Western culture does not make it easy. Please share with us your experiences, and any health benefits that you’ve observed.

Read more articles by Anna Hunt.

Anna Hunt is writer, yoga instructor, mother of three, and lover of healthy food. She’s the founder of Awareness Junkie, an online community paving the way for better health and personal transformation. She’s also the co-editor at Waking Times, where she writes about optimal health and wellness. Anna spent 6 years in Costa Rica as a teacher of Hatha and therapeutic yoga. She now teaches at Asheville Yoga Center and is pursuing her Yoga Therapy certification. During her free time, you’ll find her on the mat or in the kitchen, creating new kid-friendly superfood recipes.

This article (Keto vs Paleo – Here’s What Science Says About which Low Carb Diet is Best) was originally created and published by Waking Times and is published here under a Creative Commons license with attribution to Anna Hunt and WakingTimes.com. It may be re-posted freely with proper attribution, author bio, and this copyright statement.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Waking Times or its staff.

Pharma Co Has License Suspended as Vaccine Blamed For Sterilization of 500,000 Women & Children

Juliet Akini, 21 years old, with her baby daughter Kathryn, born 5 July 2010, get new pneumococcal vaccine for her baby at the Langata Health Center on Tuesday February 15, 2011.

A state-sponsored forced sterilization on a massive scale has allegedly taken place in Africa according to opposition leaders and the public who are railing against the government. An industrial pharmaceutical laboratory has since had its license suspended by the Kenya Accreditation Service as a result of the controversy.

Kenya’s opposition leader Raila Odinga—who swore himself in as president on Tuesday—claimed that at least 500,000 young girls and women may be infertile, following a tetanus vaccine administered by the government in 2014 and 2015.

Related: We Consume Livestock Vaccines When We Ingest Meat

The controversy began coming to a head in 2016 when Agriq-Quest Ltd, a Nairobi-based pharmaceutical company got in a dispute with Kenya’s Ministry of Health over their tetanus and polio vaccinations. A group of Catholic doctors originally made the accusations claiming that the vaccines may contain a hormone that is dangerous to young women and can cause potential sterilization.

Odinga said girls and women aged between 14 and 49 from the fastest growing populations in the country will not have children, because of a state-sponsored sterilization exercise that was sold to the country as a tetanus vaccination.

The Catholic Church was ignored when it mounted a strong but lonely campaign against the mass tetanus vaccination, after it raised concerns about the safety of the vaccine that was being used, he said.

At the time, the Catholic Church in Kenya claimed that the tetanus vaccine used by the government of Kenya and UN agencies was contaminated with a hormone (hCG) that can cause miscarriages and render some women sterile.

“The Church’s position was informed by what had happened in Mexico, Nicaragua and Philippines, where the various governments together with WHO/UNICEF had conducted similar campaigns using tetanus toxoid impregnated with beta human chorionic gonadotropin (BhCG) that causes permanent infertility among girls and women,” Odinga continued.

Odinga says they confirmed through analysis of samples that the vaccines used were tainted with the hormone.

“Today, we can confirm to the country that the Catholic Church was right. Hundreds of thousands of our girls and women, aged between 14 and 49, from the fastest growing populations in the country will not have children, because of the state-sponsored sterilization that was sold to the country as tetanus vaccination,” he declared.

Related: Steps To Help Minimize Vaccine Side Effects

After Agriq-Quest’s license was suspended, the company pointed the finger at the government. They claimed that the government’s decision to suspend their license was due to the fact that Agriq-Quest refused to doctor the tests for them.

According to Business Dailly Africa, when Agriq-Quest conducted the tests on the vaccines, they found the Catholic Church’s suspicions to be correct.

As BDA reported, “The company’s results from tests carried out on the vials showed that the samples of the vaccines were contaminated as had been claimed by the Catholic Church and Agriq-Quest claimed the government wanted the results altered to show that they were fit to be administered to women and children.”

Related: How To Detoxify and Heal From Vaccinations – For Adults and Children

According to Odinga, as reported by APA, the government, for some mysterious reason, was hell-bent on misleading the country, while intentionally sterilizing Kenyan girls and women.

“The vaccines were a great crime committed against women. Women should choose when to have children and how to space them,” he said.

It is important to point out that the belief that tetanus vaccinations sterilizing citizens has been a long time controversy in Kenya and has been disproven prior to these claims.

Related: How Plumbing (Not Vaccines) Eradicated Disease

Also, after the discussion came to a head, in spite of claims of tests showing contamination, UNICEF and the World Health Organization later said that the vaccines were safe and procured from a pre-qualified manufacturer.

However, according to Odinga, they accessed the analysis from four highly-regarded institutions, such as Agriq Quest Ltd, the Nairobi Hospital Laboratories, the University of Nairobi and Lancet Kenya.

“These results all indicate that the Tetanus Toxoid Vaccine had high contents of beta human chorionic gonadotropin hormone (BhCG) that causes sterility in women.”

Coca-Cola Admits Its Dasani Bottled Water May Be Contaminated With Plastic

This week, a study of eleven popular water bottle brands revealed microplastics are pervasive in packaging around the world. Though this may be unsurprising considering the widespread use of plastics, Coca-Cola admitted the possibility that their water products contain synthetic materials.

The research was commissioned by Orb Media, a non-profit journalistic organization, and conducted by researchers at the State University of New York. International brands tested included Nestlé Pure Life, Evian, San Pellegrino, Dasani (owned by Coca-Cola), and Aquafina (owned by Pepsi), and overall, the results indicated there were microplastics in 93 percent of the bottles tested.

Nestlé clocked the highest rate of microplastics per liter, with a high of 10,390 particles per liter (ppl). By comparison, the average for all brands tested was 325 ppl. Dasani aligned with the average, coming in at 335 ppl. Aquafina was at 1,295 while Evian and San Pellegrino had smaller amounts than the average (256 and 75, respectively). National brands had significant rates, including Aqua of Indonesia (4,713), Bisleri of India (5,230), and Epura of Mexico (2,267).

Related:  How to Detox From Plastics and Other Endocrine Disruptors

Of the 259 bottles tested from 19 locations in nine countries, only 17 were entirely free of microplastics.

Though Nestlé had the highest rate of plastics, the company disputed the findings. In a statement to the BBC, they said “its own internal testing for microplastics began more than two years ago and had not detected any ‘above trace level,’” the outlet reported. “A spokesman added that Prof Mason’s study missed key steps to avoid ‘false positives’ but he invited Orb Media to compare methods.”

Despite Nestlé’s skepticism of the results and the valid caveat that the study has not been peer-reviewed, Andrew Mayes, a senior lecturer in chemistry at the University of East Anglia — and the developer of the Nile Red method the researchers employed —  generally approved of the methods.“This is pretty substantial,” he said. “I’ve looked in some detail at the finer points of the way the work was done, and I’m satisfied that it has been applied carefully and appropriately, in a way that I would have done it in my lab.”

Related: Drinking Bottled Water Means Drinking Microplastics, According To Damning New Study

Coca-Cola seemed more willing to admit the possibility that microplastics are widespread in water — even in their own product. As the BBC noted, the company “said it had some of the most stringent quality standards in the industry and used a ‘multi-step filtration process.’” But it, too, acknowledged that microplastics “appear to be ubiquitous and therefore may be found at minute levels even in highly treated products.’”

Like Nestlé, Pepsi appeared to shirk the issue. They cited “rigorous quality control measures sanitary manufacturing practices, filtration and other food safety mechanisms which yield a reliably safe product.” They described the study of microplastics as  “an emerging field, in its infancy, which requires further scientific analysis, peer-reviewed research and greater collaboration across many stakeholders.”

This is true, at least to some extent. Experts are not sure that microplastics can cause harm to human health. According to Bruce Gordon, coordinator of the WHO’s global work on water and sanitation:

When we think about the composition of the plastic, whether there might be toxins in it, to what extent they might carry harmful constituents, what actually the particles might do in the body – there’s just not the research there to tell us.

The findings published by ORB have prompted a WHO investigation, though Gordon continued:

We normally have a ‘safe’ limit but to have a safe limit, to define that, we need to understand if these things are dangerous, and if they occur in water at concentrations that are dangerous.

According to Sherri Mason, who oversaw the research:

What we do know is that some of these particles are big enough that, once ingested, they are probably excreted but along the way they can release chemicals that cause known human health impacts.

Some of these particles are so incredibly small that they can actually make their way across the gastro-intestinal tract, across the lining and be carried throughout the body, and we don’t know the implications of what that means on our various organs and tissues.

Though the health consequences are still unclear, Orb’s findings further highlight the ramifications of unmitigated plastic use. As Mason said of the recent water bottle findings:

We found [plastic] in bottle after bottle and brand after brand.

It’s not about pointing fingers at particular brands; it’s really showing that this is everywhere, that plastic has become such a pervasive material in our society, and it’s pervading water – all of these products that we consume at a very basic level.

An analysis conducted last year, also commissioned by Orb, found microplastics are present in tap water from over a dozen countries. They are also widespread in oceans around the world.

Study: How Coca-Cola Declared War on the “Public Health Community”

The Coca-Cola Company proposed and financed the now-defunct group Global Energy Balance Network as a “weapon” in the “growing war between the public health community and private industry” over obesity and the obesity epidemic, according to a new study published today in the Journal of Epidemiology and Community Health.

The study is based on documents obtained via state Freedom of Information request by U.S. Right to Know, a consumer and public health group.

The study states that “The documents reveal that Coca-Cola funded and supported the GEBN because it would serve as a ‘weapon’ to ’change the conversation’ about obesity amidst a ’growing war between the public health community and private industry’.”

“This study reveals The Coca-Cola Company’s true intentions to go to war with the public health community over obesity and who is responsible for it,” said Gary Ruskin, co-director of US Right to Know, a co-author of the study.

Other co-authors of the study are: Pepita Barlow, University of Oxford; Paulo Serôdio, University of Oxford; Professor Martin McKee, London School of Hygiene and Tropical Medicine; and Professor David Stuckler, Bocconi University.

The title of the article in the Journal of Epidemiology and Community Health is: “Science organisations and Coca-Cola’s ‘war’ with the public health community: insights from an internal industry document”.

U.S. Right to Know is a nonprofit consumer and public health organization that investigates the risks associated with the corporate food system, and the food industry’s practices and influence on public policy.  For more information, see usrtk.org.

Related:

Real Food Is a Potent Ally Against Depression

(Dr. Mercola) According to the World Health Organization, depression is now the leading cause of ill health and disability worldwide,1,2 affecting an estimated 322 million people globally, including more than 16 million Americans, 6 million of which are seniors.3 Statistics also reveal we’re not being particularly effective when it comes to prevention and treatment. Worldwide, rates of depression increased by 18 percent between 2005 and 2015.4

If you or someone you love is struggling with depression or some other mental health problem, remember that your diet is a foundational aspect that must not be overlooked. As noted in a 2015 study5 published in the medical journal Lancet:

“Although the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders, suggests that diet is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology.”

Related: Sugar Leads to Depression – World’s First Trial Proves Gut and Brain are Linked (Protocol Included)

The Compelling Link Between Food and Mood

Recent research6,7,8 looking at the effects of the antihypertensive DASH diet on mental health concluded this kind of dietary pattern, which is low in sugar and high in fresh fruits and vegetables, can help reduce the risk of depression in seniors. Overall, people who followed the DASH diet were 11 percent less likely to develop depression over the following six years, whereas those following a standard Western diet, high in red meat and low in fruits and vegetables, had the highest rates of depression.

It’s worth noting that while many conventional experts recommend the DASH diet, it is not necessarily ideal for optimal health, as it also promotes whole grains and low-fat foods, including low-fat dairy. Healthy fats, including saturated animal and plant fats and animal-based omega-3, are quite crucial for optimal brain health. I believe the reason the DASH diet produces many beneficial results is because it is low in sugar and high in unprocessed foods — not because it’s low in fat.

Other studies have shown that unprocessed foods, especially fermented foods, help optimize your gut microbiome, thereby supporting optimal mental health,9,10 whereas sugar, wheat (gluten) and processed foods have been linked to a greater risk for depression, anxietyand even suicide. The primary information highway between your gut and your brain is your vagus nerve, which connects the two organs.11

Related: Natural Remedies for Depression

Your gut also communicates to your brain via the endocrine system in the stress pathway (the hypothalamus, pituitary and adrenal axis), and by producing mood-boosting neurotransmitters like serotonin, dopamine and gamma-aminobutyric acid or GABA. These communication links help explain why your gut health has such a significant impact on your mental health.

The Strong Link Between Sugar and Depression

A number of food ingredients can cause or aggravate depression, but one of the most significant is sugar, particularly refined sugar and processed fructose.12 For example, in one study, men consuming more than 67 grams of sugar per day were 23 percent more likely to develop anxiety or depression over the course of five years compared to those whose sugar consumption was less than 40 grams per day (which is still far higher than the 25 grams per day recommended for optimal health).13

This held true even after accounting for other contributing factors, such as socioeconomic status, exercise, alcohol use, smoking, other eating habits, body weight and general physical health. Lead author Anika Knüppel,14 a research student in the department of epidemiology and public health at University College London, commented on the findings, saying:15

“Sweet food has been found to induce positive feelings in the short-term. People experiencing low mood may eat sugary foods in the hope of alleviating negative feelings. Our study suggests a high intake of sugary foods is more likely to have the opposite effect on mental health in the long-term.”

Research16 published in 2002, which correlated per capita consumption of sugar with prevalence of major depression in six countries, also found “a highly significant correlation between sugar consumption and the annual rate of depression.” A Spanish study17 published in 2011 linked depression specifically to consumption of baked goods.

Those who ate the most baked goods had a 38 percent higher risk of depression than those who ate the least. This makes sense when you consider baked goods contain both processed grains and added sugars.

Related: Healthy Alternative Sugars and More

How Sugar Wreaks Havoc on Your Mood and Mental Health

Sugar has been shown to trigger depression and other mental health problems through a number of different mechanisms, including the following:

Feeding pathogens in your gut, allowing them to overtake more beneficial bacteria.
Suppressing activity of a key growth hormone in your brain called brain-derived neurotrophic factor (BDNF). BDNF levels are critically low in both depression and schizophrenia, and animal models suggest this may actually be a causative factor.
Triggering a cascade of chemical reactions in your body that promote chronic inflammation, which over the long term disrupts the normal functioning of your immune system and wreaks havoc on your brain.
Contributing to insulin and leptin resistance, which also plays a significant role in your mental health.
Affecting dopamine, a neurotransmitter that fuels your brain’s reward system18 (hence sugar’s addictive potential19,20,21) and is known to play a role in mood disorders.22
Damaging your mitochondria, which can have bodywide effects. Your mitochondria generate the vast majority of the energy (adenosine triphosphate or ATP) in your body.

When sugar is your primary fuel, excessive reactive oxygen species (ROS) and secondary free radicals are created, which damage cellular mitochondrial membranes and DNA. As your mitochondria are damaged, the energy currency in your body declines and your brain will struggle to work properly.

Healthy dietary fats, on the other hand, create far fewer ROS and free radicals. Fats are also critical for the health of cellular membranes and many other biological functions, including and especially the functioning of your brain.

Among the most important fats for brain function and mental health are the long-chained animal-based omega-3 fatsDHA and EPA. Not only are they anti-inflammatory, but DHA is actually a component in every cell of your body, and 90 percent of the omega-3 fat found in brain tissue is DHA.

Eating Real Food Is Key

A paper23 published in Nutritional Neuroscience last year looked at evidence from laboratory, population research and clinical trials to create “a set of practical dietary recommendations for the prevention of depression, based on the best available current evidence.” According to this paper, the published evidence reveals five key dietary recommendations for the prevention of depression:

  • Following a “traditional” dietary pattern such as the Mediterranean, Norwegian or Japanese diet
  • Increasing consumption of antioxidant-rich fruits, vegetables, legumes, wholegrain cereals, nuts and seeds (note that autoimmune diseases are rampant and whole grains and legumes are loaded with lectins and best avoided. See my interview with Dr. Steven Gundry for more details)
  • Eating plenty of omega-3-rich foods
  • Replacing unhealthy processed foods with real, wholesome nutritious foods
  • Avoiding processed foods, fast food, commercial baked goods and sweets

Processed Foods Are Problematic in More Ways Than One

Three brain- and mood-wrecking culprits you’ll automatically avoid when avoiding processed foods are added sugars, artificial sweeteners24 and processed vegetable oils — harmful fats known to clog your arteries and cause mitochondrial dysfunction. Gluten also appears to be particularly problematic for many. If you’re struggling with depression or anxiety, you’d be well-advised to experiment with a gluten-free diet.

Certain types of lectins, especially wheat germ agglutinin (WGA), are also known for their psychiatric side effects. WGA can cross your blood brain barrier25 through a process called “adsorptive endocytosis,” pulling other substances with it. WGA may attach to your myelin sheath26 and is capable of inhibiting nerve growth factor,27 which is important for the growth, maintenance and survival of certain target neurons.

Processed foods are also a significant source of genetically engineered (GE) ingredients and toxic herbicides like Roundup. In addition to being toxic and potentially carcinogenic, glyphosate, the active ingredient in Roundup, has been shown to preferentially decimate beneficial gut microbes. Many grains need to dry in the field before being harvested, and to speed that process, the fields are doused with glyphosate a couple of weeks before harvest.

As a result of this practice, called desiccation, grain-based products tend to contain rather substantial amounts of glyphosate. This reason alone is enough to warrant a grain-free diet, but if you do choose to eat whole grain products, make sure it’s organic to avoid glyphosate contamination.

Your beverage choices may also need an overhaul, as most people drink very little pure water, relying on sugary beverages like sodas, fruit juices, sports drinks, energy drinks and flavored water for their hydration needs. None of those alternatives will do your mental health any favors.

Anti-Inflammatory Diet Protects and Supports Good Mental Health

As mentioned above, one of the mechanisms by which good nutrition bolsters mental health is by cutting down inflammation in your body, and a high-sugar diet is exceptionally inflammatory. A number of studies have linked depression with chronic inflammation.28,29

For example, a study30 published in the Journal of Clinical Psychiatry in 2016 concluded that depressed patients had 46 percent higher levels of the inflammatory marker C-reactive protein in their blood. Interestingly, they also had 16 percent lower levels of low fractional exhaled nitric oxide, which adds further support for doing exercises that boost nitric oxide cycling, such as the Nitric Oxide Dump exercise. As explained in the study:

“Nitric oxide (NO), in addition to being an inflammatory mediator, is also a neurotransmitter at the neuron synapses. It modulates norepinephrine, serotonin, dopamine and glutamate and thus is speculated to play a role in the pathogenesis of depression. Nitric oxide is also currently seen as a marker of airway inflammation and can be measured during exhalation.

Fractional exhaled nitric oxide (FeNO) may represent both constitutive and inducible NO. Small studies suggest that subjects with depressed mood have low levels of FeNO … Subjects with depression also have low levels of plasma and platelet NO. The low systemic levels of NO have been postulated to be responsible for the increased risk of cardiovascular events observed in subjects with depression, as NO produces vasodilatation …

In summary, this large population-based study found that depression is associated with high levels of CRP and low levels of FeNO. These findings corroborate the premise that inflammation could play a role in the pathophysiology of major depression and that major depression may be seen as a psychoneuroimmunological disorder.”

Related:

Four Powerful Dietary Interventions

In addition to transitioning from a diet of processed fare to real food, consider:

•Implementing a cyclical ketogenic diet, high in healthy fats, low in net carbs with moderate amounts of protein. This kind of diet will optimize your mitochondrial function, which has significant implications for mental health. In fact, one noticeable effect of nutritional ketosis is mental clarity and a sense of calm. The reason for this welcome side effect has to do with the fact that when your body is able to burn fat for fuel, ketones are created, which is the preferred fuel for your brain.

•Intermittent fasting will also help optimize your brain function and prevent neurological problems by activating your body’s fat-burning mode, preventing insulin resistance and reducing oxidative stress and inflammation, the latter of which has been identified as a causative factor in depression.31,32

While you may achieve some of the benefits from intermittent fasting simply by respecting the time boundaries, regardless of the foods you consume, it is far better if you consume high-quality unprocessed food.

Since you’ll be eating less, it’s vitally important that you get proper nutrition. Healthy fats are essential because intermittent fasting pushes your body to switch over to fat-burning mode. Particularly if you begin to feel tired and sluggish, it may be a sign that you need to increase the amount of healthy fat in your diet.

•Water fasting. Once you’re starting to burn fat for fuel, gradually increase the length of your daily intermittent fasting to 20 hours per day. After a month of 20-hour daily fasting, you’re likely in good metabolic shape and able to burn fat as fuel. At that point, you can try a four or five-day water-only fast.

I now do a quarterly five-day fast, as I believe this is one of the most powerful metabolic health interventions out there. A five-day fast will effectively clean out senescent cells that have stopped duplicating due to aging or oxidative damage, which would otherwise clog up your optimal biologic function by causing and increasing inflammation.

•Exercise and get regular movement throughout your day. Exercise is one of the most effective antidepressant strategies out there, beating most medical interventions for depression.

Electromagnetic Field Exposures Could Be Wreaking Havoc With Your Mental Health

Another foundational strategy to prevent or treat depression and anxiety is to limit exposure to electromagnetic fields (EMFs). Studies have linked excessive EMF exposure to an increased risk of both depression and suicide.33 Addiction to or “high engagement” with mobile devices can also trigger depression and anxiety, according to recent research from the University of Illinois.34

Research35 by Martin Pall, Ph.D., reveals a previously unknown mechanism of biological harm from microwaves emitted by cellphones and other wireless technologies, which helps explain why these technologies can have such a potent impact on your mental health. Embedded in your cell membranes are voltage gated calcium channels (VGCCs), which are activated by microwaves. When activated, a cascade of biochemical effects occurs that result in the creation of extremely destructive hydroxyl free radicals.

Hydroxyl free radicals decimate mitochondrial and nuclear DNA, their membranes and proteins. The end result is mitochondrial dysfunction, which we now know is at the heart of most chronic disease. The tissues with the highest density of VGCCs are your brain, the pacemaker in your heart and male testes. Hence, health problems such as Alzheimer’s, anxiety, depression, autism, cardiac arrhythmias and infertility can be directly linked to excessive microwave exposure.

So, if you struggle with anxiety or depression, be sure to limit your exposure to wireless technologies, in addition to addressing your diet and exercise. Simple measures include turning your Wi-Fi off at night, not carrying your cellphone on your body and not keeping portable phones, cellphones and other electric devices in your bedroom. The electric wiring inside your bedroom walls is probably the most important source to address.

Your best bet here is to turn off the power to your bedroom at night. This will work if there are no adjacent rooms. If there are, you may need to shut those rooms off also. The only way to know would be to measure the electric fields. For additional lifestyle guidelines that can help prevent and/or treat depression, see the nondrug solutions section at the end of this previous article on depression.