A Spoonful of Health Keeps Stress at a Simmer

When life gives you lemons how do you react? Crawl into bed and hide under the covers? Or head to the kitchen and start making lemonade? It’s no surprise that when life gets tough, people respond differently. Some are more resilient than others. Now science is revealing that our reactions might have been programmed in childhood, or even in the womb.

A 2021 study published in Nature Neuroscience showed that stress in early life can recalibrate certain brain cells in ways that undermine our ability to handle challenges as adults. Using the relatively new science of epigenetics which studies how genes work, the scientists identified a process that rejigs parts of the brain in response to stress.

One thing you need to know is that genes are not static. They react to their environment. That means that experiences affect how they are expressed. These changes in gene expression are long-lasting. They function like a biological memory, which can be triggered by subsequent experiences — in this case, stress. Identifying this biological pathway opens the door to targeted treatments for certain depressive disorders because chronic stress is a marker for depression.

Why You Can’t Just Get Over It

In some respects, these findings are not new. We’ve long known that chronic stress takes a toll in physical and mental wear and tear, eventually hindering the ability to cope. More recent research suggests that some stress responses may be programmed in the womb. When a pregnant woman experiences chronic stress, it can negatively affect her developing fetus. Stress impacts how the fetal brain develops and/or how certain genes related to its nervous, endocrine, and immune systems are expressed. It also influences the production of certain hormones, like cortisol. 

The aftermath of trauma is fertile ground for studying whether its effects can be passed on to future generations. Dr. Rachel Yehuda, an expert in post-traumatic stress disorder (PTSD), found that like their parents, some of the adult children of Holocaust survivors suffered from the condition. She also studied women who were pregnant when the Twin Towers were attacked on 9/11. While some of her subjects were resilient to the effects of the attack, others developed PTSD. The affected group had unexpected levels of the stress hormone cortisol. Dr. Yehuda subsequently measured cortisol levels in the babies born to the traumatized women. If the mothers-to-be were in their second or third trimester at the time of the attacks, their offspring also had unexpected levels of the hormone.

The mechanisms underlying these processes are extremely complex and Dr. Yehuda suspects that genes may play a supporting role. The good news is, a cascade of recent research is linking depression with various epigenetic mechanisms that can be influenced by a healthy lifestyle

Eat a Healthy Diet

For many years, scientists have been connecting the dots between depression and diet. Numerous nutrients, including vitamins A, C and certain B vitamins, omega-3 fatty acids and the minerals magnesium, selenium, potassium and zinc have been shown to have anti-depressant effects. Laboratory research has shown that specific components of food, like certain phytochemicals, improve the expression of genes linked with depression.

A key message of emerging research is that a nutritious diet can improve mental as well as physical health. In this regard, the dietary approach known as the Mediterranean diet (based primarily on plant-based foods like whole grains, fruits, vegetables, legumes and nuts, plus healthy fats obtained mainly from fish and olive oil) is the most studied. This approach to healthy eating has been shown to build psychological resilience, in part by positively influencing gene expression.

One dietary intervention (the SMILES trial; Supporting the Modification of Lifestyle in Lowered Emotional States) specifically studied the Mediterranean Diet as a treatment for people medically diagnosed with depression. Compared to a control group, participants who followed a personalized version of the Mediterranean diet for 12 weeks had significantly better mental health. One-third (32 %) achieved full remission and were no longer depressed. 

On the other hand, numerous studies have linked the Standard American Diet (characterized by a low intake of fruits and vegetables and a high intake of meat, unhealthy fats and refined grains) with an increased risk of developing depression.

Be Physically Active

We’ve long known that exercise encourages the body to produce feel-good neurotransmitters, like serotonin, dopamine and endorphins. Unsurprisingly, we’re now learning that exercise can help to prevent and even treat depression. Research shows it improves gene expression in ways that improve coping skills, helping to build resilience.   

Practice Mindfulness

Mindfulness-based cognitive therapy, which combines meditation with psychotherapy, is a recognized treatment for depression. Recent research suggests that a number of mindfulness-based stress-reduction techniques can be beneficial on their own. These include meditation, yoga, and Tai Chi. By triggering what is known as “the relaxation response” these practices have been shown to improve gene expression, gently reshaping the brain in ways that strengthen resilience.

So even if you are biologically vulnerable to over-reacting, current research suggests that a healthy lifestyle can help you overcome this programming. Basically, you are holding the spoon that stirs the pot. It’s up to you to keep it from boiling over.

Selected Resources

Kronman, H. et al. Long-term behavioral and cell-type-specific molecular effects of early life stress are mediated by H3K79me2 dynamics in medium spiny neurons. Nature Neuroscience 2021

Peña, C.J and Nestler, Eric. Progress in Epigenetics of Depression. Prog Mol Biol Transl Sc. 2018

Yehuda, R. et al. Transgenerational effects of posttraumatic stress disorder in babies of mothers exposed to the World Trade Center attacks during pregnancy. J Clin Endocrinol Metab. 2005

Zhang Yi and Kutadteladze T. Diet and the epigenome. Nature Communications 2018

Jacka, F et al. The SMILES trial: an important first step. BMC Medicine

Junk food blues: Are depression and diet related? Mayo Clinic

Denham, J. Exercise and epigenetic inheritance of disease risk. Acta Phys 2017

Ivana Buric et al. What is the Molecular Signature of Mind-Body Interventions? A systemic Review of Gene Expression changes Induced by Meditation and Related Practices. Front. Immunol. June 16, 2017.