Depression and Anxiety

If you’re living with depression, anxiety, or any other mental health condition, I highly recommend watching the video above. One of the most positive developments in recent years is that mental health is no longer a taboo subject. It’s now part of the public conversation, and that shift is something we should all be grateful for. Mental health is a medical issue, just like heart disease or diabetes, and it deserves to be treated with the same seriousness and respect.

However, as society becomes more open about discussing mental health, through talk therapy, emotional expression, and support groups, we sometimes lose sight of an essential fact: mental health disorders are not just emotional or psychological. They’re physiological too. Scientific research increasingly shows that major mental disorders (MMDs), including depression, anxiety, bipolar disorder, and schizophrenia, are closely linked to chronic inflammation in the body and brain.

Depression, in particular, is more than just feeling down. It’s a complex and serious medical condition and one of the leading causes of disability worldwide. It affects how you feel, how you think, and how you function on a daily basis. Clinically, it’s characterized by a combination of symptoms, cognitive, emotional, and neurovegetative. These include disturbances in functions regulated by the nervous system, such as sleep, digestion, circulation, and even breathing.

Understanding the biological roots of depression helps reduce stigma and opens the door to more effective, holistic approaches to treatment—ones that address both the mind and the body.

In clinical depression, symptoms don’t have interludes of comfort, pleasure, or joy. They disturb the functions necessary to maintain your life and are defined as having been consistent for two weeks:

• Depressed mood
• Feelings of guilt, worthlessness, sadness, low self-esteem, and confidence
• Loss of ability to feel pleasure (anhedonia)
• Lack of interest
• Sleeplessness and excessive sleep
• Loss of energy
• Fatigue
• Changes in appetite – weight loss and weight gain
• Impaired ability to concentrate
• Lack of motivation
• Suicidal thoughts and attempts.

With depression, you can experience psychomotor agitation, which can make you hyperactive to stimuli, have a combative attitude, become delusional, have tremors, and have faster heartbeats, among other changes.

In severe depression, symptoms disturb the functions necessary to maintain your life. It is so much more than feeling worthless, low, or guilty.

A growing body of research highlights a strong link between mental health disorders and inflammation. Studies consistently show that individuals with depression, bipolar disorder, and schizophrenia often have elevated markers of systemic inflammation. For instance, one notable study revealed that the brains of deceased individuals who had suffered from depression showed significantly higher levels of neuroinflammation compared to those without mental health conditions. This type of brain-based inflammation, termed neuroinflammation, is now increasingly recognized as a critical factor in the pathophysiology of mood disorders (Snijders et al., 2020).

When Yalda studied nutrition, she wrote a 29-page paper on depression. One of her most alarming findings was how rarely diet and lifestyle are addressed in discussions about mental health, despite clear scientific evidence linking nutrition, gut health, and chronic inflammation to brain function.

Research shows that chronic inflammation can lead to medication resistance by disrupting neurotransmitters, impairing neuroplasticity, and altering the blood-brain barrier.

This is where the gut-brain axis comes into play. The gut microbiome regulates inflammation, produces mood-related neurotransmitters like serotonin, and supports brain health. But when it’s disrupted by poor diet, stress, sleep issues, or toxins. It can trigger inflammatory responses that affect the brain.

Research increasingly shows that depression is closely linked to immune dysregulation and activation of the body’s inflammatory response, as demonstrated in a foundational study by Dowlati et al. (2009). This systemic inflammation plays a significant role in the development and persistence of depressive symptoms.

Modulating the gut microbiome has emerged as a promising strategy in treating mood disorders. Zhu et al. (2022) emphasise that altering gut microbial composition can help reduce depressive symptoms, highlighting the critical role of gut health in mental well-being.

Diet is a powerful regulator of inflammation, influencing levels of cytokines such as IL-1, IL-6, IL-10, and TNF-α by interacting with the immune system, microbiota, and macrophages. A pro-inflammatory dietary pattern has been shown to increase the risk of anxiety and depression (Li et al., 2022).

Furthermore, numerous studies, such as Bonnechère et al. (2022), have linked altered gut microbiota to major depressive disorder (MDD) and other neuropsychiatric conditions, reinforcing the relevance of the gut-brain axis in mental health.

The evidence linking inflammation, gut health, and mental illness is both clear and rapidly expanding. Yet, conventional treatment still relies predominantly on medication, often overlooking the powerful influence of lifestyle factors, such as diet, sleep, stress, and movement, in addressing the root causes of mental health disorders.

It’s not uncommon for someone to begin antidepressant treatment, experience initial relief, and feel like they’re on the path to recovery. But over time, that progress can stall or even reverse. One reason for this is that chronic inflammation can lead to medication resistance, making antidepressants less effective. Meanwhile, the underlying condition continues to fuel inflammation, creating a vicious cycle that standard treatments often fail to break.

The reason why Eat Burn Sleep is pivotal in the successful treatment and prevention of depression is that targeting gut microbiota, the mind, and the body with various anti-inflammatory tools eliminates many factors that contribute to the condition.

Combined with the nutritional therapy within an anti-inflammatory lifestyle, EBS proves a powerful tool in preventing and treating depression, as backed by this study by Belliveau et al. (2022).

Many root causes of depression and anxiety can be reduced, or even put into remission, by addressing inflammation, improving sleep quality, lowering stress, and supporting neuroplasticity.

Depression and anxiety often coexist with chronic inflammatory conditions, which is why the Eat Burn Sleep approach has proven effective across a wide range of illnesses. Even if depression runs in your family, you can influence gene expression and reduce inflammation through gut health and lifestyle changes.

Inflammation is also a known risk factor for neurodegenerative diseases like Alzheimer’s and Parkinson’s, as shown in the study by Boyd et al. (2022).

When you’re in survival mode, grieving, overwhelmed, or chronically stressed, even basic needs like eating, sleeping, and self-care become difficult. This, in turn, worsens inflammation, disrupts gut health, impairs sleep, and fuels a vicious cycle of neuroinflammation and cognitive decline.

Antidepressants may help some, but they can also worsen gut dysbiosis over time. Reducing inflammation through food, rest, and lifestyle, without adding to the body’s stress, offers a powerful form of support. By restoring balance in the gut microbiome, boosting immunity, and supporting neurotransmitter function, you gain more resilience and a greater sense of control.

The inflammatory hypothesis of depression, once called the macrophage theory and now known as the cytokine theory, proposes that when the immune system isn’t working correctly and produces too many inflammatory molecules (called cytokines), it can disrupt brain chemistry, hormone balance, and brain function, all of which can contribute to depression.

A study by Cal et al. (2023) found that people with depression often experience mild but persistent inflammation throughout their body and brain. They also tend to have a leaky gut and blood-brain barrier (BBB) leakage, two significant protective barriers that usually keep harmful substances out. Additionally, their gut microbiome shows an imbalance, with too many harmful bacteria that promote inflammation and not enough beneficial bacteria that produce mood-supporting compounds called short-chain fatty acids (SCFAs).

Numerous studies show that patients with depression have higher levels of inflammatory biomarkers such as interleukin-1 (IL-1), IL-6, tumor necrosis factor-alpha (TNF-α), and C-reactive protein (CRP), as well as higher neuroinflammation, as mentioned above.

In the Expert Advice section below, you’ll find everything you need to naturally support your mental health and reduce depression. We’ll cover the foods to prioritize, key supplements, and essential lifestyle habits that lower inflammation, balance brain chemistry, and support gut and nervous system function. A healthy lifestyle plays a vital role in managing depression, and these practical, sustainable changes can make a meaningful difference to how you feel, both mentally and physically.

• Gut Dysbiosis: Imbalance in gut bacteria is closely linked to mental health. Around 60% of feel-good neurotransmitters are produced in a healthy gut (explained in 4 Secrets to Feeling Good).
• GABA Depletion: Reduced levels of this calming neurotransmitter are also connected to gut health and mental wellness.
• Tryptophan and Serotonin Deficiency: Both tryptophan and serotonin production decrease, especially in the gut and brain, leading to lower serotonin pathway activity which is critical for mood regulation.
• Impaired Immune Function: Chronic inflammation, gut dysbiosis, and autoimmune diseases compromise immune responses and contribute to mental health disorders.
• Malnutrition: Conditions like inflammatory bowel disease (IBD), colitis, and Crohn’s can cause malabsorption, especially in older adults, worsening nutrient deficiencies important for brain health.
• Unhealthy Diets: Consumption of pro-inflammatory foods such as processed products and high saturated fats exacerbates inflammation (Moufidath et al., 2019).
• Restrictive Diets: Limiting food intake can lead to deficiencies in essential nutrients including B12, folate, vitamin C, short-chain fatty acids (SCFAs), prebiotics, omega-3 fatty acids, iron, magnesium, copper, zinc, and vitamin D.
• Genetics: Some individuals inherit a predisposition to chronic inflammatory conditions like depression and neurodegenerative diseases.
• Medications, Alcohol, and Narcotics: These substances disrupt the gut microbiome, contributing to dysbiosis and inflammation (see Side Effects of Antibiotics: Another Cause of IBD).
• Smoking: Cigarette smoke negatively affects gut microbiota composition and promotes inflammation (Gui et al., 2021).
• Chronic Medical Conditions: Various long-term illnesses can worsen inflammation and mental health.
• Chronic Stress: The serotonin transporter gene (5-HTTLPR) influences how stress impacts depression risk. Chronic stress elevates cortisol levels, reduces hippocampal volume, and is strongly linked to depression and anxiety (Peirce & Alviña, 2019).
• Inactive Lifestyle: Lack of physical activity is associated with worsening mental health.
• Liver Overload and Disease: Liver dysfunction contributes to inflammation and mood disorders by affecting the microbiome (Kahl et al., 2019).
• Endocrine Factors: Hormonal imbalances, gland infections, and genetic disorders can all impact mood and brain health.
• Thyroid Disorders and Metabolic Dysregulation: Both are common contributors to mood disturbances.
• Poor Sleep Quality: Disruptions to sleep and circadian rhythms impact the microbiome and increase depression risk (Li et al., 2018).
• Mitochondrial Dysfunction: Mitochondria, the energy powerhouses of cells, are vulnerable to toxins, oxidative stress, and nutrient shortages.
• High Glutamate Levels: Stress and caffeine can increase glutamate, an excitatory neurotransmitter that, in excess, may harm brain cells.
• Elevated Homocysteine: Often caused by vitamin deficiencies, this amino acid is linked to cognitive decline and mood issues.
• Biogenic Amine Deficiencies: Deficits in compounds like phenylethylamine, histamine, tyramine, putrescine, and cadaverine affect brain chemistry and mood.
• Oxidative Stress: Excess free radicals cause cellular damage and contribute to inflammation in the brain.
• Hypothalamic-Pituitary-Adrenal (HPA) Axis Dysfunction: Chronic inflammation triggers the HPA axis to release glucocorticoids (stress hormones), which can worsen depression symptoms.
• Decreased Neurogenesis: Excess inflammation, glucocorticoids, and oxidative stress can damage neurons and impair brain plasticity, affecting mood and cognition.
• Chemical and Environmental Exposure:
  • Bisphenol A (BPA): Found in plastics, bottles, and dental materials, linked to depression in children (Perera et al., 2016).
  • Phthalates: Present in many household products, affecting hormone and brain function.
  • Polycyclic Aromatic Hydrocarbons (PAHs): Produced by burning coal, wood, garbage, and other fuels, contributing to inflammation.
  • Heavy Metals: Exposure from polluted air, water, lead-based paints, and industrial sources negatively impacts brain health.

The great news is that if you’re an Eat Burn Sleep member, you’re already on the right path to addressing many of these underlying causes. The anti-inflammatory diet, lifestyle changes, and education provided by EBS are not just powerful tools for managing depression, they also help protect you from it.

What we eat, drink, think, and how we live all have a profound impact on mental health. Eating nutrient-rich, anti-inflammatory foods helps balance the gut microbiome and reduce inflammation throughout the body and brain, including neuroinflammation (Ljungberg et al., 2020).

Focus on what you can control.

Regular, quality sleep is equally essential. Maintaining consistent meal times supports a healthy sleep routine, which further promotes overall well-being.

By following the Eat Burn Sleep approach with an 80/20 balance, you ensure an adequate intake of fruits, nuts, vegetables, fish, and all the key nutrients linked to mental health. This helps correct deficiencies, supports a balanced microbiome, and keeps chronic inflammation and neuroinflammation in check.

Food and Drinks to Avoid:

• Processed foods
• Alcohol
• Fruit juice
• Soft sugary drinks
• Energy drinks
• Sodas with additives like aspartame
• Sugar / Candy
• Whole grains
• Food additives such as dipotassium phosphate. Dipotassium phosphate is an additive that’s used in food to regulate acidity. A study by Brown (2020) showed that phosphate toxicity is associated with depression. Always check the ingredients list.

Food and Drinks to Favor:

• Fish
• Oysters
• Olive oil
• Egg yolks
• Pummelo
• Garlic
• Cumin
• Peppers (bell, serrano, and jalapeno)
• Pumpkin
• Green leafy vegetables like watercress, spinach, swiss chard, lettuces, kale, beet, and chicory greens
• Fresh herbs: cilantro, basil, and parsley
• Anti-depressant saffron tea

If you want something sweet, favor dark chocolate. It has prebiotic effects and antioxidants, creating an abundance of good gut microbiota.

Improving your nutrition, altering your gut microbiome, and improving nutrient absorption and assimilation while lowering chronic inflammation will lift your spirits.

Mindful eating

Please take the time to enjoy your meals and chew for a long time. Look at your food and do not read or watch screens while eating.
Paying attention to our food allows the brain to send signals for digestive enzymes to be secreted in the mouth, stomach, and small intestine.

The digestive process and nutrient absorption are greatly enhanced when we eat mindfully.

Gut microbiota and gut permeability play a vital role in the absorption of nutrients and the efficacy of supplementation. Discuss with your doctor or nutritionist about the below.

• Magnesium. Case histories show rapid recovery from major depression using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. As shown in this study by Serefko et al. (2013).
• Omega-3. Polyunsaturated Fatty Acids (PUFAs) play an important role in MDD. Studies show that lower levels of omega-3 PUFA may contribute to depression. One possible explanation is that omega-3 modulates immune functions. Its depletion causes increased production of pro-inflammatory cytokines and T cell cytokines and therefore takes part in the immune pathophysiology of depression. This study by Liao et al. (2019) explains the efficacy of omega-3 PUFAs in depression. Omega-3 is involved in a wide range of physiological functions related to neuroinflammation, neurotransmission, and neurogenesis, which explains their functions in alleviating depression, as explained in this study by Lange (2020). Read the article: Do We All Need Omega-3? for further information about reducing inflammation and how an omega-3-deficient diet affects the brain.
• Folic acid. 800mcg.
• B12. 1mg. Folic acid and B12 together are recommended by Coppen et al. (2005).
• Vitamin C.
• 5-HTP. Used as a support for serotonin depletion and is an enjoyable alternative to SSRIs (Maffei, 2020), but I do not advise taking 5-HTP unless absolutely necessary, as it is better to boost serotonin with your anti-inflammatory diet and lifestyle.
• Probiotics. Studies show that the bacteria Bifidobacterium and Lactobacillus, in particular, play a huge role in treating depression.
• S-adenosyl-L-methionine (SAM-e).
• Saffron. Saffron has been widely studied for its antidepressant properties. Research suggests it may work by inhibiting the reuptake of serotonin in the brain, allowing serotonin to remain in synapses longer and enhancing its mood-lifting effects (Siddiqui et al., 2018). A meta-analysis by Lopresti and Drummond (2014) confirmed saffron’s effectiveness in treating major depressive disorder. It’s no surprise that saffron is included in the antidepressant tea recipe mentioned earlier. Several studies, including those by Basiri-Moghadam et al. (2016), Mazidi et al. (2016), Noorbala et al. (2005), Talaei et al. (2015), and Jam et al. (2017), have further supported its potential as a natural treatment for both depression and anxiety.

You can find some recommended supplements on Yalda Loves.

There are over 240 beginner, intermediate, and advanced movements that blend strength, yoga, and Pilates, with a touch of cardio.

Practicing these mindful exercises daily can help reduce inflammation and strengthen your core.

This is key for digestive and immune health, as the vagus nerve, connecting the spine to the gastrointestinal tract, plays an important role in alleviating depression. Moreover, a healthy gut produces about 60% of the body’s essential neurotransmitters, including serotonin, melatonin, dopamine, and GABA, which are crucial for mood regulation and overall vitality.

Strengthen Your Spine Health

Spinal health plays a key role in supporting the immune system, which is closely connected to both digestive health and mental well-being. A healthy spine helps regulate the vagus nerve, which supports mood and reduces inflammation throughout the body.
Simple activities like walking not only improve spinal alignment but also lower inflammation and stimulate the growth of new brain cells (neurogenesis), both of which are essential for managing depression. For tips, check out our walking guide.

Sleep

Check the Insomnia Expert Advice to aid sleep.

Use a weighted blanket for sleep. Studies show that they have calming effects, reducing physiological and behavioral reactivity to stressors, and depression and anxiety symptoms decrease significantly. Ekholm et al., 2020.

Breathing and Meditation

• Meditation reduces depression: A study by Carpena et al. (2019) found that just six weeks of meditation significantly reduced symptoms of depression, with lasting effects for up to 12 months. Regular practice helps rewire thought patterns to promote long-term emotional resilience.
• Cortisol and stress: Cortisol, the stress hormone, activates the sympathetic nervous system (fight-or-flight response) and stimulates the hypothalamic-pituitary axis. This suppresses the parasympathetic nervous system, which supports digestion and immunity.
• Breathing lowers cortisol: Deep, mindful breathing exercises help reduce cortisol levels, calming the nervous system and supporting immune and digestive function.
• Daily EBS meditation: Follow the Eat Burn Sleep morning and evening meditations, including full-body relaxation and bath meditation, to help reset your nervous system.
• No bath? Try a foot soak: Soak your feet in warm water with half a cup of magnesium flakes. Magnesium relaxes the nervous system and is absorbed through the skin, offering calming and healing effects.
• Sound bath healing: Sound baths, using crystal bowls, gongs, or tuning forks, create vibrational frequencies that help shift brainwaves into a deeply relaxed state. These sessions promote emotional release, reduce anxiety, and help calm the nervous system. Check out the podcast with Athena Ko.
• Mindfulness matters: Incorporating these calming rituals helps the body relax, improves sleep, and refocuses attention on the breath, supporting better mental health and mood regulation.

Neuroplasticity Exercises

Being guided by everything on the platform taps into neuroplasticity, which does wonders to lift your depression and anxiety. Reducing chronic inflammation with all the tools available on EBS has measurable effects on brain structure and function.

Positive Visualization and Mindset

Visualization and focusing on the healing process can have a powerful impact on managing and treating depression.

There are many podcasts about emotional and mental health that may help you.

Reading Materials

• Unlearn Your Pain: A 28-day process to reprogram your brain by Dr. Howard Schubiner
• Unlearn Your Anxiety and Depression: A self-guided process to reprogram your brain by Dr. Howard Schubiner

Check out the Mood and Anxiety Masterclass for more information.

Yalda also held a mental health masterclass at Kingston University. Check it out below.