Mental Health
Episodes
Darya Rose talks about her 10 day silent retreat.
In this clip, Dr. Ashley Mason describes what drives insomnia and how the condition can be treated.
In this clip, Dr. Ashley Mason describes how mindfulness, a cognitive behavioral strategy, can help mitigate harmful behaviors like overeating and smoking.
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Darya Rose talks about her 10 day silent retreat.
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In this clip, Dr. Ashley Mason describes what drives insomnia and how the condition can be treated.
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In this clip, Dr. Ashley Mason describes how mindfulness, a cognitive behavioral strategy, can help mitigate harmful behaviors like overeating and smoking.
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In this clip, Dr. Ashley Mason describes how cognitive behavioral therapy for insomnia helps people take control of their thoughts to improve their sleep.
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Dr. Ashley Mason on Sauna Use for Depression, Conquering Insomnia, and Mindfully Breaking Bad HabitsDr. Ashley Mason discusses the practice of cognitive behavioral therapy and sauna use in treating depression.
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In this clip, Dr. Satchin Panda describes how managing our indoor lighting can regulate circadian rhythms and counteract the detrimental health effects of our modern lifestyles.
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In this clip, Wim Hof and Dr. Rhonda Patrick discuss how cold shock and controlled breathing techniques may be used to treat conditions including depression, obsessive-compulsive disorder, and anxiety.
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Dr. Charles Raison discusses his belief that ancient practices are more likely than modern pharmacology to encourage resilience and stave off depression.
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Dr. Charles Raison explains how agents that interact with the immune system may play a subtle and complex role in depression.
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Dr. Charles Raison discusses how a pro-inflammatory environment, such as that which occurs with obesity, can contribute to the risk of depression.
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Dr. Charles Raison describes the convergence of data that is directing scientists to uncover the connection that exists between inflammation and depression.
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Dr. Charles Raison describes the Wild 5 trackable wellness intervention and how it may be incorporated into the treatment of depression.
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Dr. Charles Raison discusses how exposure to light during the day and maintaining a dark environment at night, is important in depression management.
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Dr. Charles Raison describes how changes in time zones or sleep/wake patterns can be a stressor for individuals with bipolar disorder.
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Dr. Charles Raison and Dr. Rhonda Patrick discuss the potential benefits of meditation and running to improve mood.
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Dr. Charles Raison describes how the body has evolved to employ some of the same physiological mechanisms in depression and physical illnesses.
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Dr. Charles Raison describes strategies that have evolved to offset the risks associated with eating, such as inflammation and the antibiotic effects of hyperthermia.
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Whole-body hyperthermia as a treatment for depression: sauna, hot yoga and exercise | Charles RaisonDr. Charles Raison describes how whole-body hyperthermia has the potential for real-world clinical efficacy as a tool in the fight against major depression.
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Dr. Charles Raison explains the relationship between thermoregulatory dysfunction and how periodic exposure to high heat may aid with treating depression and schizophrenia.
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Dr. Charles Raison highlights how ancient practices such as heat exposure, long-distance running and fasting may promote well-being in the modern world.
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Dr. Charles Raison discusses how psychedelic substances like psilocybin, which induce transcendent trance-like states may be useful in the treatment of depression.
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Dr. Patrick discusses some of the compelling evidence that suggests exercise is a tool for preventing or managing the symptoms of depression.
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Drs. Rhonda Patrick and Jari Laukkanen discuss the benefits of sauna use in terms of cardiorespiratory fitness and mood.
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Dr. Matthew Walker describes how sleep impairs the opposing actions of the amygdala and prefrontal cortex to influence mood and mental health.
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Dr. Charles Raison discusses the role inflammation plays in the development of depression in response to illness and stress.
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Systemic inflammation is an important mechanism that research shows may have a very interesting relationship with depression.
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Dr. Roland Griffiths discusses the effects of the psychedelic compound psilocybin on the human brain.
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Sulforaphane Brain Cancer Aging Heart Disease Insulin Resistance Inflammation Depression Behavior Mental Health Autism Mortality NRF2This podcast is about one of the most important biological pathways you could possibly take the time to learn about: the NRF2 pathway.
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Cold Stress Exercise Brain Cancer Obesity Performance Inflammation Immune System Mental Health MuscleDr. Rhonda Patrick explains cold shock as hormesis, a beneficial stressor that triggers adaptive processes, promoting resilience.
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Rhonda explains chronic stress's impact on brain, gut, immune system, and aging. Meditation buffers and improves cognitive and biological aging.
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Brain Nutrition Exercise Alzheimer's Cholesterol Omega-3 Inflammation Depression Probiotics DNA Damage Stem Cells Serotonin Mental Health Cannabinoid CurcuminDr. Rhonda Patrick makes her third appearance on the Joe Rogan Experience.
Topic Pages
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Omega-3 fatty acids
Omega-3 fatty acids play critical roles in human health and may be beneficial in ameliorating symptoms associated with chronic health conditions and in combating aging-related diseases.
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Salmon roe
Salmon roe, the internal egg mass found in female salmon, is rich in protein, vitamins, and the omega-3 fatty acids EPA and DHA.
News & Publications
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Inflammation and depression are often linked, particularly in older adults, who tend to experience chronic low-grade inflammation and elevated rates of depression. A recent study found that anti-inflammatory interventions may help reduce symptoms of depression and the risk of developing depression in older adults.
Researchers conducted a systematic review and meta-analysis of 31 randomized, placebo-controlled trials that assessed the effects of anti-inflammatory therapies on depression in older adults. The various anti-inflammatory agents included omega-3 fatty acids, nonsteroidal anti-inflammatory drugs, and plant-based compounds. The researchers included only trials with at least 20 participants.
The analysis revealed that anti-inflammatory treatments were more effective than placebos in reducing depression symptoms among older adults. On average, people receiving these treatments exhibited a moderate improvement in symptom severity compared to those taking a placebo. Omega-3 fatty acids and plant-based compounds, such as curcumin and soy protein, appeared particularly beneficial. There was also some evidence suggesting that these treatments might help prevent depression, although the results were not statistically conclusive.
These findings suggest that targeting inflammation is a promising strategy for managing depression in older adults, especially those with chronic inflammation. Learn more about links between inflammation and depression in Aliquot #36: Inflammation and Depression, part 2
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Misaligned sleep patterns and natural sleep preferences increase mental health risk, hinting at the crucial role of sleep timing and chronotype consistency for healthy aging. www.sciencedirect.com
The timing of when a person sleeps—not just how long—plays a vital role in mental health, influencing mood, cognitive function, and overall well-being. A recent study found that misalignment between bedtime and natural sleep preferences can increase the risk of mental health disorders like depression and anxiety.
Researchers identified the chronotype—whether they were morning or evening types—of nearly 74,000 middle-aged and older adults enrolled in the UK Biobank. They tracked sleep patterns using accelerometry and evaluated their sleep and chronotype alignment. They assessed mental health outcomes through standard diagnostic codes.
They found that morning types who went to bed late had a greater risk of mental health disorders, including depression and anxiety, than those whose sleep timing matched their chronotype. Interestingly, evening types who went to bed early had a lower risk of depression and a trend toward reduced risks of other mental health issues.
These findings suggest a mismatch between one’s biological preferences and sleep schedule can harm mental well-being. The investigators posited that people should aim to sleep before 1 a.m. for optimal mental health, even if their natural chronotype favors later sleep. Learn more about chronotypes in this clip featuring Dr. Matthew Walker.
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Whole-body cryotherapy improves mood, reduces anxiety, and enhances sleep quality, with specific enhancement in slow-wave, restorative sleep seen in a recent study. www.sciencedirect.com
Cold exposure offers surprising health benefits, and emerging evidence suggests that whole-body cryotherapy enhances wellness and even improves sleep. A recent study found that five days of daily cryotherapy improved mood, reduced anxiety, and enhanced sleep quality in healthy young adults.
The study involved 20 physically active young adults who underwent five consecutive days of cryotherapy sessions and five consecutive days of no cold exposure. The cryotherapy sessions lasted five minutes in a chamber cooled to -90°C (-130°F). Researchers used actimetry, brain activity recordings, and self-reported questionnaires to measure the participants' sleep patterns. They also assessed their mood, anxiety, and heart rate variability during the nights following each condition.
Participants who underwent cryotherapy reported a 9% improvement in subjective sleep quality, with women benefiting the most. The cryotherapy sessions also increased slow-wave sleep, the most restorative sleep phase, by an average of seven minutes per night. No substantial changes were observed in heart rate variability or other sleep parameters.
These findings from this small study suggest that repeated whole-body cryotherapy is a promising strategy for improving slow-wave sleep and psychological well-being, especially for women. Learn more about cold exposure in our comprehensive overview article.
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Diets rich in omega-3s and antioxidants slow brain aging and improve cognitive function in older adults. www.nature.com
While brain aging is an inevitable part of growing older, lifestyle factors, particularly diet, can influence the rate at which this aging occurs. A recent study found that older adults with diets rich in omega-3 fatty acids, antioxidants, and vitamins demonstrate slower brain aging and better performance on cognitive tests.
Researchers administered cognitive tests and brain imaging scans to 100 healthy older adults. They also measured 13 nutrition-related biomarkers in the participants' blood.
They identified two brain aging patterns among the participants, with one group exhibiting accelerated aging and the other slower aging. Further analysis revealed that distinct dietary patterns distinguished the two groups. In particular, the intake of specific nutrients positively influenced brain health and cognitive function, including: - Alpha-linolenic acid (an omega-3 fatty acid found in nuts and seeds, such as walnuts and chia) - Eicosapentaenoic acid (an omega-3 fatty acid found in fatty fish, such as salmon) - Lutein (a polyphenol found in green leafy vegetables, such as kale) - Zeaxanthin (a polyphenol found in brightly colored vegetables, such as orange bell peppers and butternut squash) - Vitamin E (found in seeds and nuts, such as sunflower seeds and hazelnuts) - Choline (found in a variety of foods, including eggs and soybeans) These patterns were consistent even when considering the participants' demographics, fitness levels, and body measurements.
These findings suggest that nutrient-rich diets are critical for maintaining cognitive health and decelerating the brain’s aging process. They also highlight the importance of dietary choices as potential tools to manage and mitigate age-related cognitive decline. Learn about other lifestyle choices that slow cognitive and physical aging in this episode featuring Dr. Rhonda Patrick.
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Improved memory and emotional recognition linked to nasal breathing. www.jneurosci.org
Breathing is an essential and regular process that provides the body with oxygen and removes carbon dioxide. But new research indicates that breathing influences brain function. People who breathed through their noses performed better on memory and emotional expression interpretation tests than when they breathed through their mouths.
Researchers investigated the relationship between breathing, the brain, and thinking. First, they conducted intracranial electroencephalograms (EEGs) to assess the effects of nasal versus oral breathing in eight people. Then they administered various tests to 107 healthy young people to determine the effects of nasal versus oral breathing on memory and the ability to interpret emotional expressions.
The intracranial EEGs revealed that when the participants breathed through their noses, their brainwaves in areas related to smell and emotions synchronized with their breathing patterns. However, breathing through their mouths diminished these effects. Similarly, when participants breathed through their noses, they performed better on memory tests. Interestingly, breathwork also influenced their ability to interpret emotional expressions. For example, their ability to interpret fear was faster during inhalation versus exhalation.
These findings suggest that breathing, especially nasal breathing, has more complex effects on the body than previously understood. They also highlight a novel means to improve cognitive function. Learn about other effects of breathing techniques in this clip featuring Wim Hof.
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Breathing exercises reduce stress and improve mental health. www.news-medical.net
Breathwork improves mental health, a new study shows. People who practiced breathwork reported less anxiety, depression, and mental stress, regardless of how frequently they engaged in the practice.
Researchers reviewed the findings of 12 randomized controlled trials that investigated the effects of breathwork on stress. The breathwork techniques were presented in person, remotely, or via both.
They found that slow-breathing exercises improved participants' mental health, regardless of how the techniques were presented. Participants who practiced breathwork reported having less anxiety, depression, and mental stress, compared to those who did not practice breathwork. Surprisingly, the researchers didn’t identify a dose-response effect with breathwork, aligning with other findings in which just a single breathwork session reduced anxiety.
Breathwork is an umbrella term that refers to various breathing exercises and techniques. Evidence suggests that breathwork improves heart rate variability and promotes resilience to stress. People often engage in breathwork as part of general relaxation practices, yoga, or meditation. Learn more about the benefits of meditation in this audio episode featuring Dr. Rhonda Patrick.
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Microglial interleukin-6 signaling and prostaglandin synthesis may regulate depressive symptoms in neurological disorders. (2021) www.sciencedaily.com
Microglia and IL-6 drive the negative mood often associated with inflammation.
People who have certain neurological disorders, such as Alzheimer’s disease, Parkinson’s disease, or stroke, often exhibit low mood. Evidence suggests that inflammation plays a role in the pathogenesis of these neurological disorders and likely influences mood, as well. Findings from a 2021 study suggest that microglia activation drives the low mood often associated with neurological disorders.
Microglia are the brain’s resident immune cells. They serve an essential role in maintaining brain microenvironment homeostasis. Acute activation of microglia modulates inflammation and neurotoxicity, but chronic activation promotes brain inflammation and damage. Evidence suggests that microglia activation influences mood.
The investigators used chemogenetics, a research technique that uses drugs or other chemicals to modulate neural activity, to stimulate microglia activation in the brains of mice. They noted that levels of interleukin-6 (IL-6, a pro-inflammatory cytokine) and prostaglandins (hormone-like molecules that are involved in inflammation) increased in the animals' brains. In addition, the animals exhibited a low mood. Blocking microglia activity restored the animals' positive mood, however.
These findings suggest that microglia drive the low mood often associated with inflammation and that IL-6 is a prominent player in this process. Learn more about the role of inflammation and mood in this episode featuring Dr. Charles Raison.
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In a mendelian randomization study, genetically predicted levels of interleukin 6 (IL-6) were associated with neuropsychiatric disorders. www.sciencedaily.com
IL-6 may drive inflammation in neuropsychiatric disorders.
Neuropsychiatric disorders are the leading cause of disability among people living in the United States, accounting for nearly 20 percent of all years of life lost to disability and premature death. Evidence suggests that brain inflammation is a key player in neuropsychiatric disorders, the effects of which may be bidirectional. A recent study identified potential links between inflammation and structural alterations in regions of the brain implicated in neuropsychiatric disorders.
The brains of people with neuropsychiatric disorders exhibit a range of abnormal structural alterations, but researchers don’t fully understand what drives these abnormalities. One possible player is interleukin-6 (IL-6), a cytokine that can cross the blood-brain barrier, increasing the barrier’s permeability and promoting brain inflammation. In turn, this inflammation can impair synaptic pruning, a natural process that occurs in the brain between early childhood and adulthood and eliminates extra synapses. Inappropriate synaptic pruning is associated with some neuropsychiatric disorders, including schizophrenia and autism.
The investigators searched for evidence of potential causality in the association between inflammatory cytokines and altered brain structure using Mendelian randomization, a research method that provides evidence of links between modifiable risk factors and disease based on genetic variants within a population. Using data from more than 20,000 adults enrolled in the UK Biobank study, the researchers looked for associations between genetic variants that influence levels of interleukin-6 (IL-6, a pro-inflammatory cytokine), as well as other inflammatory factors. and changes in gray matter volume in specific areas of the brain. They also examined postmortem brain tissue to assess gene expression in the brain areas of interest.
They found that genes that influence the production of pro-inflammatory molecules, especially IL-6, are strongly linked with brain structure in the temporal and frontal regions of the brain, areas of the brain commonly implicated in neuropsychiatric disorders. The postmortem analyses revealed that the overproduction of these pro-inflammatory genes is associated with disorders such as epilepsy, cognitive disorder, schizophrenia, psychotic disorder, and autism spectrum disorder.
These findings suggest that pro-inflammatory pathways, especially those associated with IL-6, are essential for normal brain structural development and IL-6 elevation may drive structural alterations implicated in neuropsychiatric disorders. Evidence suggests that heat stress reduces symptoms associated with depression, a type of neuropsychiatric disorder. Learn about a clinical trial that is investigating the benefits of heat stress in this episode featuring Dr. Ashley Mason.