With the number of people now struggling with metabolic dysfunction and mental health conditions. With access to so many healthy foods, coaches, and medicine, what is causing the issues we are dealing with in society? It's not as evident as so many of us think. It's in the details, ingredients, and practices we have food. It is the lack of knowledge about trauma and the proper resources for injury prevention and inflammation. We have to start educating people on the minimum details so they can be well-informed on what changes they can make to improve their feelings. This is a focus on health span instead of lifespan. In this article, I will be taking a deep dive into the things causing the most significant problem and then giving you realistic solutions you can apply to help heal your body.
High Fructose Syrups= Metabolic Dysfunction
We all know that processed foods harm our health, but what ingredients cause some of the most harm? Well, number one on this list is High Fructose Corn syrup, brown rice syrup, corn syrup, agave syrup, etc. Glucose is essential for providing your body and mind with quick energy sources. Still, sources like fructose can only be consumed in moderate amounts from natural sources like fruits and vegetables. With access to things like candy, sodas, and other refined sugary products, this is one of the leading causes of obesity and metabolic dysfunction. Consuming excess amounts of carbohydrates in this form damages our hunger and satiety hormones, such as leptin. a hormone our body uses to communicate when it is satisfied, leaving us hungry and craving more of these types of food.
This ingredient is a reward-secreting toxin, meaning anytime you eat it, it causes neuroinflammation, which stimulates cortisol, and the body seeks dopamine to cope with stress. This ingredient becomes the coping mechanism leading to addiction/dependence on the foods this ingredient is found in. This could explain the reason so many Americans struggle to give up soda. It has been shown in research that our gut microbiome adapts to our current diet, and if we are consuming foods high in this ingredient, it is going to crave more of it, which, over time, could lead to conditions like obesity, diabetes, and autoimmune conditions.
High fructose corn syrup and the like have also been linked to causing fatty liver disease. The research found that people who consumed processed foods high in fructose syrups and sucrose-sweetened products had more fat in their liver. These fructose-sweetened products have also been shown in research to damage the communication between neurons in the brain, creating inflammation in the brain; this decreases the brain's ability to perform, learn, and remember information. They have seen associations with ADHD in adults and children who have high amounts of fructose in their diet. It is crucial to avoid this ingredient to the best of your ability; eating fresh fruits and vegetables shave low amounts of good fructose that your body needs.
When shopping, look for soda alternatives. Lollipops, Zevia, and poppies are all great if you are trying to kick regular soda. For candy and other sweets, try making your own sweets at home using natural ingredients, or shop at Thrive Market, where they have tons of ingredient-friendly products for you and your kids. It's not about following the perfect diet; it's about being resourceful and finding what will work best for you and your family.
Wheat, Gluten, Grains
For thousands of years, we have used grains and wheat as a source of food. Throughout history, the rich looked at bread and grains as a luxury, where they could be more glutenous, and being overweight was a sign of royalty. With that being said, in today's society, with more than 70% of the population dealing with obesity and being overweight, this has become more of a health epidemic than a luxury. Why is this? Well, wheat and grains are generally used for more than 60% of our processed foods; we also have refined sugars and corn syrup in these processed foods. As you read in the last section, this causes oxidative stress to our metabolism and brain. Well, gluten and grains affect our metabolism, nervous system, and brain in the same way. The standard American diet consists of more than 70% ultra-processed foods, and one of the main ingredients in these foods is wheat, which means more than half of an average American's meal consists of this grain. Now, let's look at how this ingredient is affecting our metabolism, joints, and brain.
One study found that gluten releases exomorphine in the brain, which blocks our brain's ability to feel gluten's harmful effects on our gut microbiome. Suppose your body cannot recognize these foods' toxic effects. In that case, this can lead to metabolic syndrome, T2D, celiac, and other medical conditions the more consistently we consume them. Wheat and grains increase the amount of exposure we have to lectin proteins found on the shell of certain grains like wheat and other grains (these other grains can be prepped and cooked correctly for consumption). These lectins damage the lining of the gut, decreasing your body's ability to absorb nutrients and causing symptoms like bloating, brain fog, and fatigue. This, in combination with more sugar and other ingredients, decreases the good bacteria in our gut, leading to further damage to our immune system and metabolism. Over time, this can cause a slower metabolism, insulin resistance, and neuroinflammation.
Grains like wheat cause inflammation in the brain, and a study found that people with gluten intolerance and celiac disease all suffer from increased inflammation and fatigue. Increased gut permeability increases the likelihood of toxins seeping into our bloodstream and eventually reaching our nervous system. This has been associated with a loss in the blood-brain barrier, a thin cell lining that protects the brain from toxins. They have found toxins in gluten/wheat that can cross the blood-brain barrier and cause inflammation in the brain, which is associated with the development of Alzheimer's, Parkinson's, depression, anxiety, and schizophrenia. It has been found that in people with mood disorders and mental health conditions, there is a high prevalence of gluten intolerance and celiac disease. They have seen people who follow a gluten-free diet or have fewer grains in their culture have a lower prevalence of mental health conditions.
Now we know the damage that wheat and gluten have on our bodies, what can we do about it? Following a gluten-free diet and a moderate and sustainable approach with grains can help reduce and improve your gut health and mental health—for example, pasta from spouted grains and beans such as beans, chickpeas, lentils, etc. When we soak and sprout, kill the lectins on the outside of these foods and release the nutrients that your body can absorb now. This means you must also incorporate plenty of fruits and vegetables to get plenty of polyphenols and antioxidants in your diet to help absorb the nutrients in these sprouted grains. You can also eat your homemade sourdough bread; using organic wheat flour and the proper fermentation process, you can make your bread at home, which is still a healthier option than regular bread. Now, following a gluten-free diet also calls that you be mindful at restaurants when ordering, ask for their gluten-free menu and let them know you have a gluten preference, or if you do struggle with gluten intolerance, let them know, and most places will accommodate your needs. Increasing the nutrients you take in improves your gut diversity, metabolism, energy production, and connection from your gut to your brain, helps with mood stabilization, and much more.
GLP-1 Deficiency
I am sure you have heard about Ozempic by now, a glp-1 peptide used for medical conditions such as diabetes. We are even being used in weight loss clinics and other mediums. The section will create awareness around the depletion of GLP-1 in our microbiome, creating metabolic dysfunction and conditions like inflammation, mental health conditions, weight gain, and other conditions. The glucagon-like peptide is produced in the small intestine that helps the pancreas stimulate and release insulin, helps with our satiety hormones like leptin/grehlin to do their job, and lets us know when we are satisfied. GLP-1 is also responsible for energy homeostasis (the balance of ATP production in our blood), neurodegeneration, and cognitive functions, and helps reduce anxiety. The peptide also has cardiovascular protection capabilities and inflammation detoxification and is associated with improving the body's ability to develop healthy reward systems in the gut and brain.
The lack of GLP-1 production has been correlated with depressive symptoms, ADHD-like symptoms, anxiety, and neuroinflammation. The reason for this is because, in research, they have found that the decrease in good bacteria found in our microbiome increases the stress on the gut, which sens signs of stress to the brain, causing our minds to drift into thoughts and habits of worry, which is associated with feelings of anxiety. Not having enough bacteria also causes our body to get more fat, which increases our need for stimulation or energy, which can increase the want for sugary foods, energy drinks, sodas, etc., which have all been shown to cause damage to our microbiome and decrease the stimulation of healthy hormones like serotonin and healthy levels of dopamine. Over time, This increases the likelihood of depressive symptoms, prolonged anxiety, and other mental health conditions. Increasing the natural stimulation of this hormone can increase our energy and metabolism and improve our mental health. How do we do this?
Does this mean you need to have this peptide injection to stimulate this peptide? No? Now, this doesn't account for the people who have a genetic condition or are diagnosed with diabetes; these individuals need to see their healthcare professional to get the correct treatment necessary for them to see long-term health changes. Stimulating natural levels of GLP-1 is done by eating a well-balanced, whole foods-based diet. Eating fiber-rich foods, lean sources of protein, fermented organic meats, and other foods helps to stimulate this peptide, helping to regulate your hunger hormones and improve your metabolism and mental health. Food sources include pasture-raisedPasture, goat milk, kefir, cheese, aged raw cheddar, Organic dark leafy greens, organic berries, organic cocoa, sprouted grains like quinoa, flaxseeds, etc. You can incorporate many different foods into your daily diets to naturally increase the stimulation of this peptide, improve your appetite and metabolism, and decrease inflammation and cognitive health.
By naturally increasing the stimulation of this hormone, it helps with keeping your detox pathways open, improves anti-bodie creation to improve your immune system, and feeds your gut bacteria the proper amount of good gut buddies to help with breaking down and absorbing nutrients in your body and brain need to keep your body in homeostasis. The more good bacteria your microbiome has, the better your body can recognize nutrients and inflammation and can protect you from cellular damage, neuroinflammation, and much more.
Physical Inactivity
It's no secret that movement is medicine by itself when it comes to healing the body. Still, research has uncovered some profound information regarding longevity, decreased pain, and mental health. It is recommended that people get a minimum of 150 minutes of physical activity a week to maintain optimal health. Only 28% of the population is meeting the recommended amount of exercise required. The less we move, the more likely we are to develop conditions like heart disease, obesity, high blood pressure, high cholesterol, and much more. This is caused by our sedentary lifestyles and jobs that require us to sit for extended periods. This damages our circulatory system and strains our nervous system, leading to increased release of cortisol and causing oxidative stress in our cells. Overtime decreases our ATP production and reduces our energy. With less energy, this puts us at risk for a slower metabolism, systemic inflammation, and risk for injury.
Sarcopenia is a concern for those who are physically active or strength trained as this is the loss of skeletal muscle, Which is a crucial part of our overall long-term health. The loss of muscle increases our likelihood of metabolic diseases, autoimmune conditions, and much more. Movement is the creation of energy within our body; it helps connect new neurons in the brain, builds resilient joints and ligaments to help prevent injury, and builds muscle mass, improving our metabolism and overall quality of life. It has been shown that just getting in 30 minutes of activity a day is optimal for long-term health, but adding in extra movement and some vigorous activity has been shown to improve heart health, decrease body fat percentage, lower your risk of cancer, and decrease your risk for some mental health conditions.
If you are wondering how to start, start with what you can do. Even if it is just two days a week for 20-30 minutes, the more you can build upon that, the better you will get and the more consistency you will create. If you do better with teams or groups, join group classes, start a workout group, get a trainer, or join a local sports team. Being physically active doesn't have to be in a gym. Some of the longest-lived people in the world state that one of the most essential parts of their longevity is how active they are; most of them walk, lift things, and stay active for up to 2 hours a day. Staying active is crucial not just for our short-term health but also for our long-term health.
Skeletal Muscle
The most recent research shows that skeletal muscle is the key to longevity. Our muscles are what modulate our metabolism, energy, injury prevention, strength, immunity, cognitive health, and much more. Our lean body mass is crucial for our long-term health span. Maintaining a healthy amount and nourishing your muscles with the proper foods is essential for disease prevention, energy production, and a better quality of life. Skeletal muscle is one of the main places where glycogen and amino acids are stored for energy use. The better our muscle quality, the more glucose transporters we have to move glucose into the bloodstream to use as energy. This energy is translated into the creation of ATP, which helps us produce more long-term energy and improve our overall metabolic rate (metabolism). When we have dysfunctional skeletal muscle, it leads to conditions such as type 2 diabetes, obesity, dyslipidemia, chronic pain, and chronic fatigue.
Skeletal muscle releases myokines such as IL-6, which help to balance pro-inflammatory and anti-inflammatory responses. The more familiar our muscles get with good inflammatory responses (exercise), the better they can deal with negative inflammatory responses (injuries, sickness, and more). The more skeletal muscle we have, the better our body can modulate and heal inflammatory or broken-down cells. This improves cellular rejuvenation and the creation of ATP, meaning decreasing pain and increasing energy over a sustained period of time.
When we release these positive myokines in the bloodstream, the brain releases positive psychological responses, such as improved mood and emotional behavior. Strength training, one of the best ways to build skeletal muscles, has been shown in research to improve cognition, performance, and comprehension of information. This is caused by an improvement in our neurotrophic factor, which is the growth of new neurons, which helps to make room to learn and improve our cognitive health. Skeletal muscle also acts as a confidence booster, decreases stress hormones, and improves overall self-esteem. This translates into having a healthier release of serotonin, oxytocin, and healthy levels of dopamine. This can be great for reducing symptoms of depression and anxiety.
When it comes to building and maintaining skeletal muscle, we have to control a few aspects of our health: our quality protein intake, nutrient density intake, and the amount of resistance training we do. Optimally they say you should be doing 2-3 hours of resistance training per week for optimal results; this includes body weight exercises, weight training, pilates, and resistance band exercises. By applying resistance to our muscles, we tear down our muscles, and then, with the proper nutrition, we repair those muscles to make them stronger and more metabolically healthy. The research states that we should consume 0.85-1 gram of protein per ideal body weight. If you are curious about your ideal body weight, click here to learn more. We want to focus on getting our protein from lean-raised meats, such as Pasture organic chicken breast and thighs, Pasture lamb, Pasture eggs, goat milk, goat cheese, wild-caught fish (salmon, sardines, mackerel, anchovies), grass-fed and grass-finished beef. These all contain essential amino acids, the building blocks of protein. Our microbiome is up to 50% amino acids; our brain uses up to 20 amino acids for proper brain function. Animal-based sources of protein contain the most amino acids per serving while remaining calorically balanced. Plant-based sources of protein contain high amounts of fiber, which are great but can come at a cost with how much you will have to eat to receive the same amount of amino acids you get from animal-based sources. Discussing a nutrition plan with a nutritionist or dietitian and having a health coach so they can help hold you accountable for your nutrition goals. You can get high-quality meats at White Oak Pastures, Wild Pastures, Force of Nature, & Primal Pastures, all of which sell grass-fed Pasture meats. I have no affiliation with these companies; their products are high quality.
Lack of Oxygen
Oxygen is one of the most, if not the most, important "nutrients" we need for our body. The less oxygen our body has, the harder it is for our cells to rejuvenate, heal, and repair themselves, setting us up for a massive release of cortisol, which increases the inflammation in our body. This comes from a state of stress or shallow breathing. When we are stressed mentally, it causes us to shorten our breath or have dysregulated breathing. This doesn't allow enough oxygen into our cells, which causes us to feel anxious, worried, overwhelmed, and other feelings that come with stress. Biologically, our brain and nervous system go into fight or flight, which causes us to release a hormone called cortisol. This sends a response throughout the body to shut down digestion and increase adrenaline and other excitatory hormones to help deal with the threat our mind thinks is there. Now, depending on the stimulus of stress as we come down from it, it can cause us to crave things that stimulate dopamine in the brain, which can come from things like social media (doom scrolling), sugary processed foods, fast food, drugs, alcohol, etc. When we are consistently stressed, this can eventually lead to anxiety or panic disorders, sugar cravings, emotional eating, or addiction. This all starts from a lack of oxygen to our cells, and over time, if this is not treated, it can increase our chances of getting diagnosed with obesity, type 2 diabetes, chronic fatigue, and more.
Well, what's the solution to this? It sounds simple, but literally, breathe. When I say breath, I mean intentionally breathing, making time to sit with yourself in silence, and just focusing on breathing. The more you can connect to your breath, the more you connect to yourself. This builds mindfulness and patience, improves the stimulation of healthy hormones like serotonin and oxytocin, improves memory and cognitive performance, and decreases inflammation throughout the body. A great way to start doing this is through meditation; spending 20 minutes a day in meditation can make a huge difference in how you feel mentally and physically. Most people think that when you start meditating, it's going to just automatically stop you from thinking, but it doesn't. You think more and will try and think of reasons why you need to be doing something else. It takes time to get comfortable with sitting with yourself, but sit through the discomfort and breathe, let your thoughts be, and don't force anything. focus on staying calm and letting your breath do the work. Over time, this will get easier and translate into your regular daily activities when you have stress comes up. You can look at it the same way as in meditation, making it easier to deal with. I recommend using apps like Calm and Insight Timer, which have free guided meditations to help you get started. I have no affiliation; I just personally enjoy these apps a lot.
The Take Away
Overall, is this all that is causing health problems in our society? It is not even close, but these are some of the most important controllable factors you can take control of to keep your health on track.
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