HACKING THE INFLAMMATION THAT'S WORSENING YOUR DEPRESSION
Perspectives from Mindset Science
DR. SRINI PILLAY
2024
Biohack Yourself Premiere a Success
BIOHACK YOURSELF PREMIERE
Dave Asprey
THE PIONEERING BIOHACKER
Trump wins 2024 election
RFK JR
Pursuit of Pet Longevity
FUREVER FAITHFUL
Kate Middleton
CONFIRMS CANCER REMIISSION
From Misinformation to Integrity
PEER REVIEW REVOLUTION
LATEST STORIES
What is inflammation?
Inflammation is a protective biological response that involves immune and non-immune cells activated by insults such as infection, toxins, damaged cells, or radiation, aiming to restore tissue homeostasis. Acute inflammation may serve a beneficial role by clearing pathogens or damaged tissue to support repair and regeneration, ideally resolving within days to weeks. However, when inflammation fails to resolve, it can become chronic, leading to prolonged tissue damage, fibrosis, and dysfunction, as seen in conditions like inflammatory bowel disease, cancer, diabetes, and autoimmune disorders. On the other extreme, hyperinflammation happens when the inflammatory response becomes overactive, leading to severe harm, as seen in conditions like sepsis or severe COVID-19.
ADVERTISEMENT
Inflammation can contribute to or worsen depression
Emerging evidence suggests that inflammation plays a significant role in the pathophysiology of depression, with stress-induced inflammatory signals activating immune pathways that affect brain function. Mechanisms such as inflammasome activation and immune cell trafficking highlight how psychosocial stress can trigger an inflammatory response, impacting neurotransmitters and neurocircuits involved in depression.
Inflammation is closely linked to depression, with many patients showing high levels of inflammatory markers like IL-6, TNF-α, and CRP, especially in cases of treatment-resistant depression. Also, factors such as viral infections, adverse childhood experiences, and conditions like COVID-19 can trigger long-term inflammation, thereby worsening depression. Thus, depression can worsen inflammation and vice versa.
Some people experience "immuno-metabolic depression," a type of depression tied to inflammation and conditions like heart disease, diabetes, and obesity. This highlights a shared connection between depression, inflammation, and metabolic health. However, it’s still unclear where inflammation originates, how it affects antidepressant success, and how it relates to depression with other health issues, leaving room for new treatments.
Dr. Srini Pillay
Women are more sensitive to depression
Women are more sensitive to the depressive effects of inflammation
Recent data show that women are more sensitive to the mood effects of inflammation, experiencing greater increases in depression than men following endotoxin exposure, despite similar increases in cytokine (inflammatory) markers such as interleukin-6 (IL-6) and tumor necrosis factor (TNF). Women are also more likely to develop depression in response to standardized doses of interferon-α (IFNα), highlighting their heightened sensitivity to inflammation-induced depressive symptoms.
Mindset science highlights how your mental attitude can impact inflammation
When good things happen daily, they can lower inflammation markers like IL-6 and CRP, with fibrinogen reductions seen in women. The effects are strongest for those who rarely experience positivity, meaning even small increases in positive events can significantly reduce inflammation. Interpersonal positive events, such as connecting with others, are especially effective in lowering inflammation, and they have a stronger relationship with lower IL-6 overall and lower fibrinogen in women compared to non-interpersonal events.
ADVERTISEMENT
Our top picks
Dr. Steve Gundry
Health through gut wellness
MHI
The myths around testosterone
Weber Medical
Multi-wavelength light therapy
Dr. Todd Ovakaitys
Why you should save the umbilical cord
ADVERTISEMENT
In one study, higher scores on optimism were linked to lower levels of inflammatory markers, including IL-6, fibrinogen, and homocysteine. Pessimism had the strongest associations with higher inflammation. For a 2-standard deviation increase in pessimism, IL-6 increased by 6.01%, CRP by 10.31%, fibrinogen by 2.47%, and homocysteine by 1.36%, though the latter was less significant. These associations stayed significant after accounting for factors like demographics, depression, and behaviors.
Other mindset-related factors that can worsen inflammation include attention deficit hyperactivity disorder (ADHD), where higher levels of inflammatory proteins in ADHD are linked to higher levels of chronic perceived stress. In addition, when your confidence is eroded by fear or anxiety, or when you feel socially disconnected, inflammation can increase, worsening how you feel.
Mindset Shifts: An Inflammation Hack
The “hack” here is that rather than targeting the depression per se, you target the inflammation. While it is widely known that diet and nutritional interventions can strengthen the immune system and decrease inflammation, fewer people are aware that shifting your mindset can also help an excessive inflammatory response.
Dr. Srini Pillay
Speaking live
Below are five mindset hacks you can use to reduce harmful inflammation:
Celebrate Small Wins Daily
Make it a habit to recognize and celebrate small achievements, no matter how minor. This reinforces positivity in your day and helps cultivate a sense of accomplishment.Connect with Others
Prioritize meaningful interactions with friends, family, or colleagues. Even brief, genuine connections—like a heartfelt conversation or sharing a moment of laughter—can boost your mood and sense of belonging.Reframe Fear and Anxiety
When fear or anxiety strikes, pause and ask yourself, “What’s the best possible outcome here?” Shifting focus from what could go wrong to what could go right can help rebuild confidence and reduce stress.Practice Optimistic Thinking
Spend a few minutes each day identifying three things you’re looking forward to or hopeful about. Training your mind to focus on optimism strengthens your ability to find silver linings.Reduce Chronic Stress Through Focused Attention
Use mindfulness techniques, like deep breathing or a quick body scan, to bring your attention to the present moment. Regularly grounding yourself in the "now" helps reduce perceived stress and keeps your mind clear.
While depression can be a challenging condition, incorporating even a few mindset hacks can make a difference. Remember, you don’t have to do them all—small steps can help reduce both inflammation and the depression linked to it.
