Today’s PsychCentral report that mothers who are sensitive to gluten have a higher incidence of children born with schizophrenia is not surprising.
For many years, holistic therapists, physicians, and others have noticed correlations between gluten, milk and sugar consumption (and allergies and/or intolerance) and schizophrenia and other brain conditions, including autism.
In this study from a 1988 issue of “Schizophrenia Bulletin,” Dr. F. Curtis Dohan noticed that a large number (over 50 times the norm) of schizophrenics had celiac disease.
He also noticed that there was a lower incidence of schizophrenia where consumption of dairy and wheat and other gluten-containing grains, was low. Both gluten (grain protein) and casein (milk protein) are thought by some to be responsible for the disease. As scientists learn more and more about the brain-gut connection, they are better able to understand the link between what’s going on in our digestive tract and how it affects our brain function.
Aside from gluten and casein, sugar is believed to be problematic. In at least one study, cited in an article by Stephen Ilardi, Ph.D at Psychology Today, a high-sugar diet is implicated in mental illness.
Other scientists have found an imbalance in Omega fatty acids (most specifically, a dearth of Omega 3s) in patients with schizophrenia as well as other mental illnesses. Even personality-types or personality disorders might be related to digestive functions and Omega fatty acids.
And although it’s anecdotal, most mental health professionals will tell you that diabetes seems to be a bigger problem in people with schizophrenia. Studies attribute this to medication-induced insulin resistance, but in our experience, diabetes and especially pre-diabetes (hypoglycemia) seems to affect newly-diagnosed, un-medicated patients often as well.
An imbalance or lack of ability to metabolize or simply a shortage of other nutrients are also implicated in mental illness. Lower blood levels of folate (B9) in schizophrenic patients appear to suggest that vitamin B metabolism also plays a role in the disease. And a study showed that schizophrenia patients have a higher need for vitamin C.
There are some studies (and a lot of conjecture), on the brain-gut link. Not only schizophrenia but anxiety, depression, bi-polar disorder, even some personality disorders are said to be associated with digestive and nutrition issues.
The majority of programs that treat patients with serious mental illnesses like schizophrenia are not holistic. They simply ignore the fact that diet is important to brain functioning in general, let alone to someone with a mental illness. Some doctors, such as Martha Herbert, an autism expert who we’ll be blogging about shortly, notice that autism symptoms and schizophrenia symptoms often coincide, and notice that improvements can be attained in some cases where diet is addressed.
The picture seems complicated but when you put the puzzle pieces together, diet is important. Here are some thoughts (not to be construed as medical advice):
1. Fermented foods containing probiotics (friendly bacteria) and possibly probiotic supplementation are suggested to be consumed daily in small amounts. Homemade, naturally fermented pickles and sauerkraut, for instance, are excellent sources of probiotics and vitamin C. But they’re salty, so don’t eat too much. And packaged pickles and sauerkraut? Forget it, most of the stuff you can buy in the store is cooked or pasteurized, which kills the friendly gut bacteria.
2. Limit sugar (it’s hard, sugar’s in everything; ketchup, sauces, salad dressings, bread, luncheon meats, crackers, pasta sauce, etc.). Sugar causes inflammation and an acidic condition in the gut. It also causes an extreme insulin response. Some say it puts wear and tear on the adrenal glands. And there are studies that suggest that sugar substitutes aren’t much better!
3. Skip gluten-containing grains, such as wheat, spelt, barley, etc. Most oats today contain gluten, thought there are some gluten-free brands such as Bob’s Red Mill. Quinoa is one grain that doesn’t contain gluten. There is some discussion about fermented grains (such as sour-dough bread) being a better choice. Some believe these pre-digested grains do not damage the brain-gut system. Also, some people can tolerate sprouted grains. If you buy gluten-free packaged foods like crackers and breads, read the labels-these are usually loaded with sugar and aluminum-based baking powder.
4. Avoid dairy. Sometimes cutting out dairy altogether relieves a whole host of symptoms, such as congestion, low-grade fevers, mental “fogginess,” and so on. However, there is some evidence that fermented dairy foods which also contain probiotics and are made from non-homogenized whole milk (natural, unsweetened, whole-milk, non-homogenzied yogurt, for example), are not as irritating to the system. They are, in essence, pre-digested for you.
5. Try fish or supplement with fish oil to up your Omega 3 levels. Don’t take fish oil if you are taking blood thinners. Also note, it might irritate the gut, some people are sensitive to it. If so, try a vegetable source of Omega 3s like flax oil, borage oil, or chia seeds soaked in water might be helpful. Also, keep in mind that there are different types of Omega 3s and that the ratio of Omega 3s to Omega 6s and Omega 9s is important.
6. Fill up on vegetables, good quality protein like organic quinoa, amaranth, non-soy beans, fish, poultry or grass-fed beef, and add some fruit, as well as almonds and pumpkin seeds.
7. Speak to your doctor about adding individual supplements (or at least a good quality multi-vitamin–avoid vitamin-mineral combinations, they should be taken at different times).
If the above suggestions sound overwhelming, but you feel you want to make changes, speak to a holistic/natural nutritionist or your doctor. Ask you family and friends for help. And start slow-eliminating one suspect food for a month to see if it has any effect on how you feel is a good beginning.
Please remember: none of the above suggestions is to be considered medical advice.
Great new article from PsychCentral on how to build mental health and brain flexibility to help combat negative thinking, bad habits, depressed and anxious thoughts.
Friendliness is a down-to-earth approach to others that is welcoming and positive.
Think about a time when someone was friendly to you – maybe drawing you into a gathering, saying hello on the sidewalk, or smiling from across the room. How did that make you feel? Probably more included, comfortable, and at ease; safer; more open and warm-hearted.
When you are friendly to others, you offer them these same benefits. Plus you get rewarded yourself. Being friendly feels confident and happy, with a positive take on other people, moving toward the world instead of backing away from it. And it encourages others to be less guarded or reactive with you, since you’re answering the ancient question from millions of years of evolution – friend or foe? – with an open hand and heart.
In its own quiet way, ordinary friendliness takes a stand that is almost subversive these days: that the world has many more opportunities than threats, that most people want the best for others, that simple informal human connections tie this battered old planet together much more than jumbo corporations or mass media flickering on the walls of our upholstered caves.
How?
You can be friendly with intimates and strangers, co-workers and in-laws, babies and bosses – even those you know only in the abstract, like people on the other side of the world. Of course, it is not always appropriate to be friendly with someone, such as to an adversary, or to someone who would misunderstand you. But opportunities for greater friendliness are probably all around you this week.
To warm up your brain’s circuits of friendliness, you could try one or more of these:
· Recall being with someone who cares about you.
· Remember when someone was friendly to you.
· Bring to mind a time when you were friendly to someone.
· Get a sense of the posture, movements, gestures, and facial expressions of a person you know who is naturally friendly.
· Relax your body into a feeling of friendliness: leaning forward a little, rather than back; softening and opening your chest, face, and eyes; breathing goodwill in and out.
Then look for everyday opportunities to be friendly. Often you’ll just give a smile, handshake, or nod – and that’s plenty. Maybe it’s offering a few minutes to talk. Or a morning hug, or goodnight kiss. Or an extra touch of warmth in an email.
Stretch yourself, but stay within the range of whatever is authentic. Remember that friendliness is not agreement or approval; it does not mean you have given up on whatever your stances may be in the relationship. Friendliness does not equal friendship; in truth, most relationships are with friendly acquaintances.
Consider your family and friends. What about being more friendly with your lover or mate? Having worked with couples for many years, it’s painful to see how often basic friendliness is a casualty in a long-term relationship. Or being more friendly toward parents, siblings – or your own children? Again, it’s startling how easily friendliness can be crowded out of our most important relationships by busyness, little irritations and hurts, or weariness from working too hard. But bits of friendliness, sprinkled here and there, can be absolutely transformational in a relationship. Try it and see!
Also consider being friendlier toward people you might normally ignore or treat with distance, even coolness. Such as wait staff in restaurants, someone shuttling you to the airport, or – breaking the big taboo – strangers in an elevator.
See what happens. Take in the rewards, like one small log after another, fueling that warm glowing fire on the hearth in your heart.
There is good in every person – but it’s often easier to see in others than in yourself. For example, think about a friend: What do you like about him or her? Including qualities such as sense of humor, fairness, honesty, intelligence, soul, patience, passion, helpfulness, curiosity, determination, talent, spunk, or a good heart.
Seeing these positive characteristics in your friend feels reassuring, comfortable, and hopeful. It’s good to recognize what’s good in someone.
Including you!
Each of us is like a mosaic, with lots of lovely tiles, some that are basically neutral, and a few that could use a little-ah-work. It’s important to see the whole mosaic. But because of the brain’s negativity bias, we tend to fixate on what’s wrong with ourselves instead of what’s right. If you do twenty things in a day and nineteen go fine, what’s the one you think about? Probably the one that didn’t go so well.
Your brain builds new structures primarily based on what you pay attention to; neurons that fire together, wire together. Focusing on the “bad” tiles in the mosaic you are reinforces an underlying sense of being mediocre, flawed, or less than others. And it blocks the development of the confidence and self-worth that come from recognizing the good tiles. These results of the negativity bias are not fair. But they’re sure powerful, and a big reason most of us have feelings of inadequacy or self-doubt; I’ve had to work with these issues myself.
Knowing your own strengths and virtues is just a matter of seeing yourself accurately. Then, recognizing the good in yourself, you’ll feel better inside, reach out to others with less fear of rejection, and pursue your dreams with more confidence that you’ll have success.
How?
Pick one simple good thing about yourself. Maybe you are particularly friendly, open, conscientious, imaginative, warm, perceptive, or steadfast. Be aware of the experience of that positive characteristic. Explore its body sensations, emotional tones, and any attitudes or viewpoints that go with it.
Take a little time to register that you do indeed have this good quality. Let yourself become convinced of it.
Look for signs of it for a day or a week-and feel it when you find it.
Notice any difficulty in accepting that you have this good quality, such as thoughts like But I’m not that way all the time. Or But I have bad parts, too. Try to get on your own side here and see yourself realistically, including your good qualities. It’s okay that you don’t live from those qualities every minute: that’s what it means to be a mosaic; that’s what it means to be human.
Repeat this process for other strengths or virtues that you have.
Also open to the good things that others recognize in you. Start with a friend, and look at yourself through his or her eyes. What does that person like about you? Or appreciate, enjoy, respect, or admire? If your friend were telling someone else about your good qualities, what might he or she say? Do this again with several other people from different parts-and perhaps times-of your life, such as other friends or a family member, partner, teacher, coach, or coworker. Then allow other people’s knowing of your good characteristics to become your own. Soften your face and body and mind to take in this knowing of the truth, the whole truth, of your personal mosaic.
Whether it starts with your own recognition of yourself or from other people, let the knowing of good things about you become feelings of worth, confidence, happiness, and peace.
Sense a quiet voice inside you, coming from your own core, firmly and honestly listing some of your good qualities. Listen to it. Let what it’s saying sink in. If you like, write down the list and go over it from time to time; you don’t have to show it to anyone.
As you go through life, look for examples of your decency, endurance, caring, and other good qualities. When you see these facts, open to feeling good about yourself.
Let these times of feeling good about yourself gradually fill your heart and your days.
This video is a Doctor-Professor answering the old question “What is the single best thing we can do for our health” in a completely new way. Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael’s Hospital.
These articles are curated by Dr. Carrie Merscham. Dr. Merscham has been helping clients improve their quality of life for the past 17 years. She specializes in treating anxiety, mood disorders and PTSD using cognitive behavioral, narrative and EMDR approaches. Dr. Merscham is passionate about helping adults and teens to overcome anxiety and depression, feel better, improve self-esteem and enjoy healthier relationships.
Blog sign up!
Colorado Therapy Care’s sister site, Self Help On The Go provides articles, information and weekly tips about positive life change. Self Help On The Go is a great free resource for anyone looking for easy to apply information about how to get closer to being their best self, living their ideal life. Subscribe today.
FREE 15 Minute consultation
Call us at 303.355.6682 to chat with us!
Healthy, Happy Habits Group
This small group on habit change uses the best new neurological research to teach you how your brain works and how to use your mind to make changes in ways that will really last. This is an easy way to make real change stick over the long haul, at a much lower cost than one-on-one therapy. Learn more.
Slow down and take stock today. What is working in your life? Anything that isn't? Make a plan to repeat the positive, repair the negative.05:03:14 PM May 16, 2012from webReplyRetweetFavorite
