By Cassie Story, RDN

We are social creatures. Hardwired in our being is the desire to belong, fit in, and play with our fellow humans. In fact, survival depends on our ability to bond.

So what happens to your mental state when you remove yourself from others over the course of a year and a half? While long-term data on the mental health implications of isolation are currently being studied, we do have short-term studies emerging, which evaluated mental health concerns over the past year.

A new phenomenon has occurred for workers who have been utilizing online video platforms for a majority of their day-to-day work. “Zoom fatigue” may have inadvertently activated the fight or flight system within the brain.1 This is according to a recent report from Stanford that offers four potential aspects of Zoom fatigue and the unintended psychological consequences that follow.1

With this knowledge, it is important to recognize the spectrum of emotions that you might be feeling as you prepare to “get back” into the real world—to step out from behind the screen and live life again.

This article identifies common emotions that you may be experiencing, effective mantras for change, and supportive nutrients that can play a role in taking you from feeling blah to rah!

Emotional state: fear & anxietyIt is understandable to have some lingering fear and anxiety about social reentry. Due to our constant connection to news and information, many people have likely experienced some level of fear and anxiety that is atypical for themselves over the past year. It wouldn’t be realistic to expect yourself to go from living in that state of mind, to complete joy and jubilation.
Mantra: I am safe

Supportive nutrients: palmitoylethanolamide (PEA) and hemp

PEA is a bioactive lipid molecule that the body produces naturally and is found in the lipid extracts of foods.2 PEA has been researched for over 70 years and has a wide range of clinical applications from mild bodily discomfort and immune system support to mood and neurological health.2-6

Full-spectrum hemp is sourced from aerial plant parts including the stalk, stems, seed, and flower of the hemp plant and contains beneficial phytocannabinoids and terpenes.
They work together to produce a synergistic effect on the endocannabinoid system, which has been found to support a healthy stress response and has positive neurological benefits.7
Emotional state: stressLoneliness and isolation have been found to increase stress levels in the body.8 Couple that with uncertainty about the future and worry for your own health and wellbeing, as well as that of your friends and family, and this creates a perfect brew for stress to thrive. Are you ready to reclaim your balance?
Mantra: I am at peace

Supportive nutrient: phosphatidylserine

Phosphatidylserine is an important phospholipid in the brain and a key building block of nerve cell membranes.9 Research suggests that it may support mental focus and help support a healthy endocrine response to acute mental stress.10
Emotional state: low self-confidence or decline in body imageFor most people, due in part, to our society’s environmental factors of convenience foods and little built-in day-to-day movement, maintaining health and wellbeing requires routine and planning. Removing ourselves from typical day-to-day activities, and increasing a sedentary lifestyle, may lead to undesired weight gain.
If you have experienced an increase in body weight, first remind yourself, you are not alone. Second, find something about your body to be grateful for right now. Third, speak kindly to yourself.
If you have now found that a majority of your “real life” clothes no longer fit, maybe it is time to implement a supportive weight-loss routine.
Mantra: I am strong (or flexible, sexy, healthy)

Supportive nutrient: meal replacements

Meal replacements are reduced-calorie portion-controlled products often fortified with micronutrients. Studies show that replacing just one or two meals per day with a meal-replacement product produces greater total weight loss, and a greater proportion of participants meet their total weight-loss goals both in the short- and long-term, compared to a low-calorie diet without the use of meal replacements.11
Emotional state: lack of motivationSpending the majority of your time in a seated position, whether the couch or an office chair, can wreak havoc on motivation levels. Going from staring at one screen to the next, between your computer, TV, and phone, can cause a numbness of sorts and lead to lack of desire or motivation to try new things. We are hardwired to want to try new things. Being limited from participating in your favorite activities may have decreased your motivation without your realizing it.
Mantra: I enjoy new experiences

Supportive nutrients: holy basil, ashwagandha, amla fruit

These are a classic blend of Ayurvedic herbs. Holy basil (Ociumum sanctum) leaves and stems contain a variety of compounds including triterpenes (oleanolic and ursolic acid), saponins, flavonoids, and phenols.12 Roots of ashwagandha (Withania somniferum), an herb grown in India, contain withanolides.13 Amla fruit, or Indian gooseberry (Phyllanthus emblica), is rich in vitamin C, a potent antioxidant.14 
Research suggests these adaptogens may support the body in adjusting to various stressful environmental challenges.15 These herbs may help reduce some of the challenges associated with stress.16

Emotional state: excitementPerhaps you are experiencing a different type of emotion than those listed above. Maybe you are excited and “champing at the bit” to get back out into your typical social life. If you feel that you need some calming support because you just cannot wait to get back out there, here are some things to consider:
Mantra: I am calm

Supportive nutrients: folate, magnesium, vitamins B12 and B6

Folate & vitamin B12 are cofactors in the synthesis of neurotransmitters, including serotonin.17-18 Serotonin is associated with mood, sleep, and relaxation.19

Vitamin B6 is a factor in the body’s conversion of glutamate, which is a stimulatory neurotransmitter, into gamma-amino-butyric acid (GABA), which is associated with calming and relaxation.20

Magnesium is an essential mineral and acts as a cofactor in numerous metabolic processes. There is evidence that specific nutrients, such as magnesium, may help to promote muscle relaxation and restfulness—possibly playing a role in reducing daily stress levels.21

Conclusion
However you are feeling in any given moment is okay. As humans, we experience a multitude of emotions that change throughout the day. If you’ve noticed you haven’t felt yourself lately, remind yourself that every day is a new day—filled with opportunities for growth and change. Be kind to yourself, use the mantras within this article or create your own that speak to you and consider adding the supportive nutrients listed above to your routine if you are seeking nutritional support for your emotional state.

References:
1. Bailenson J. Technology, Mind, and Behavior. 2021;2:1.
2. Beggiato S et al. Front Pharmacol. 2019;10:821.
3. PubChem, U.S. National Library of Medicine, National Center for Biotechnology Information. https://pubchem.ncbi.nlm.nih.gov/compound/4671. Accessed September 20, 2019.
4. Passavanti MB et al. Syst Rev. 2019;8(9).
5. Hesselink JM et al. Int J Inflamm. 2019;2013(9).
6. Hesselink JMK. J Pain Res. 2013;6:625–634.
7. Tagne AM et al. Pharmacol Res. 2021:105545.
8. Hwang TJ et al. Int Psychogeriatr. 2020;32(10):1217-1220.
9. Kim H et al. Prog Lipid Res. 2014;56:1-18.
10.Benton D et al. Nutr Neurosci. 2001;4(3):169-178.
11. Heymsfield S et al. Int J Obes Relat Metab Disord. 2003;27(5):537-549.
12. Cohen MM. J Ayurveda Integr Med. 2014;5(4):251-259.
13. Mirjalili MH et al.  Molecules 2009;14:2373–2393.
14. Mindell E. New York, NY, Hachette Book Group, 2011.
15. Panossian AG et al. Med Res Rev. 2021;41(1):630-703.
16. Panossian A. Pharmaceuticals. 2010;3:188-224.
17. NIH Office of Dietary Supplements. Office of Dietary Supplements – Vitamin B12. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ . Accessed: August 5, 2021.
18. NIH Office of Dietary Supplements. Office of Dietary Supplements – Folate. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ . Accessed: August 5, 2021.
19. Young SN. J Psychiatry Neurosci. 2007;32:394-399.
20. Dakshinamurti K. Adv Nutr Res. 1982;4:143-179.
21. de Baaij JH, et al. Physiol Rev. 2015; 95:1-46.

Many of us have learned to “trust our gut.” But if we ask most people what our digestive tract is for, they’ll probably explain it as a way of absorbing nutrients and disposing of waste. So where do phrases such as “trusting our gut” or “unable to stomach the results” come from? It turns out there is a two-way street between our digestive organs and our brains. What we eat and the state of our digestive tract can have a profound impact on our moods and behaviors. And probably unsurprisingly at this point, our gut microbiome is also involved.
Our vagus nerves, which control much of our “rest and digest” response, make a direct connection from our brains to our digestive tracts. Incidentally, these nerves also innervate our heart and communicate with our immune systems.1 These nerves help our brains communicate to our stomachs to start releasing stomach acid and digestive enzymes, and they carry signals from our digestive organs that tell our brains whether we’re hungry or full.1 But there’s a whole lot more to the story than these basic logistical messages.
Our thoughts and moods are sending signals to our digestive tract (and immune system) and vice versa.1 Have you ever felt nausea from a stressful situation or lost your appetite from bad news? That message was carried from your brain to digestive tract via your vagus nerve.2 What might be news is that the situation in your digestion can also send signals to your brain.2 Is your digestive system reacting with something you ate? That signal is conveyed to your brain and can color the rest of your day or night.2
And to add another layer of complexity, the bacteria and other organisms in our gut can make or simulate neuroactive molecules like gamma-aminobutyric acid (GABA), melatonin, and serotonin.2 As you may know, these substances can make a big impact on our mood and how alert we feel. And stress can change the number of healthy bacteria (such as lactobacilli) in our guts and weaken the digestive tract and blood-brain barriers—letting molecules and even bacteria in that would be excluded under normal conditions.2,3 Conversely, consuming some probiotic species can improve our mood.2
This is all to say, everything is connected. I’ve seen many patients with digestive troubles (myself included) who’ve been told by someone, “It’s all in your head.” This is an oversimplified message, because stress and emotions absolutely play a role in digestive health, and the opposite is also true. Likewise, many patients who come in for issues with their mood have related concerns in their digestion that must be addressed before they see significant progress. Often when it comes to health, the symptoms can lead to the root of the problem, but only when you understand the connections.
​References:

1. Breit S et al. Vagus nerve as modulator of the brain-gut axis in psychiatric and inflammatory disorders. Front Psychiatry. 2018;9:44.
2. Petra AI et al. Gut-microbiota-brain axis and its effect on neuropsychiatric disorders with suspected immune dysregulation. Clin Ther. 2015;37(5):984-995.
3. Obrenovich MEM. Leaky gut, leaky brain? Microorganisms. 2018;6(4):107.

By Michael Stanclift, ND

The rich orange color of turmeric is a signature of this powerfully healthy Indian spice. Even if you don’t dig the flavour of it in food, you might take turmeric in one of its many supplement forms for health benefits. Curcuma longa is the Latin name for turmeric and also hints at the name of the most talked about molecule in it, curcumin. Many people use “turmeric” and “curcumin” interchangeably, but surprisingly there isn’t that much curcumin in turmeric—curcumin makes up only about 3% of dried turmeric.1 But when we’re talking about the health benefits of turmeric, we’re usually really referring to its famous derivative, curcumin, which is the most studied component.

So why has this orange molecule become the darling of healthy living? Curcumin offers a host of health perks, is safe, and is well-tolerated by nearly every patient I’ve recommended it to. Many of the effects essentially boil down to curcumin’s ability to function as an antioxidant or balance the immune response to cellular injury.2 It can improve markers of oxidative stress and increase circulating antioxidants, such as superoxide dismutase, sometimes referred to as SOD.2 Curcumin can block the activation of NF-κB, which is involved in the immune response and can lead to undesirable effects.2

So how are these effects meaningful? Here are some of the research-backed ways I’ve utilized curcumin with the patients I’ve seen:

• Relieving joint discomfort2
• Improving insulin sensitivity2
• Maintaining healthy blood pressure2
• Reducing fat cell development2
• Reducing stress and fatigue3
• Having neuroprotective effects4
• Rebalancing the gut microbiome from a state of dysbiosis4
• Improving athletic performance and reducing exercise-induced muscle discomfort5

Before you get started
There are a few things you should know about curcumin before you run out and start taking it. First, curcumin isn’t very well absorbed, so it is often combined with other natural substances to help improve absorption. I have used it in formulations where it is combined with a black pepper extract (piperine), which can increase the availability about 20 times, and a fenugreek extract, which can increase the availability about 45 times.2,6
​
The second thing to know is that while curcumin has a great safety record, there have been cases of people taking a curcumin supplement experiencing liver injury.7,8,9 There’s some speculation that the effect may have come from another ingredient, not the curcumin, and many of the products involved contained piperine, the black pepper extract.7,9,10 In response to these concerns, I found a 90-day study of healthy volunteers who were investigated for signs of toxicity when the subjects were given highly bioavailable curcumin (with fenugreek extract).11 With this formulation no adverse effects were noted in the study, and liver enzymes remained within the normal range.11 There are two morals to this story: Always look for manufacturers with a solid reputation and transparent quality testing for their products, and seek the guidance of an experienced healthcare provider to ensure you’re taking the proper precautions and monitoring.

In healthy individuals, doses between 150-1,500 mg have been studied and appear to be beneficial, well-tolerated, and safe.5 The European Food Safety Authority (EFSA) is a bit more conservative and established an acceptable daily intake (ADI) of curcumin at 3 mg/kg/day.9 For readers in the United States, that translates to roughly 1.36 mg/lb/day or a dose equivalent to about 205 mg/day of curcumin per day for a 150-pound person.

Turmeric, along with its most active component curcumin, is clinically versatile and offers a wide range of health benefits. These qualities make it an attractive candidate to include in your healthy lifestyle. Ask your healthcare provider if you might benefit from turmeric or curcumin!
References:

1. Tayyem RF et al. Curcumin content of turmeric and curry powders. Nutr Cancer. 2006;55(2):126-131.
2. Hewlings SJ et al. Curcumin: a review of its effects on human health. Foods. 2017;6(10):92.
3. Pandaran Sudheeran S et al. Safety, tolerance, and enhanced efficacy of a bioavailable formulation of curcumin with fenugreek dietary fiber on occupational stress: a randomized, double-blind, placebo-controlled pilot study. J Clin Psychopharmacol. 2016;36(3):236-243.
4. Di Meo F et al. Curcumin, gut microbiota, and neuroprotection. Nutrients. 2019;11(10):2426.
5. Fernández-Lázaro D et al. Modulation of exercise-induced muscle damage, inflammation, and oxidative markers by curcumin supplementation in a physically active population: a systematic review. Nutrients. 2020;12(2):501.
6. Kumar D et al. Enhanced bioavailability and relative distribution of free (unconjugated) curcuminoids following the oral administration of a food-grade formulation with fenugreek dietary fibre: A randomised double-blind crossover study. Journal of Functional Foods. 2016;22:578-587.
7. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Turmeric. [Updated 2021 May 11]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK548561/
8. Chand S et al. A rare case of turmeric-induced hepatotoxicity. Intern Med J. 2020;50(2):258-259.
9. Menniti-Ippolito F et al. Turmeric (Curcuma longa L.) food supplements and hepatotoxicity: an integrated evaluation approach. Ann Ist Super Sanita. 2020;56(4):462-469.
10. Chand S et al. Author reply. Intern Med J. 2021;51(1):154.
11. Pancholi V et al. Safety assessment of a highly bioavailable curcumin-galactomannoside complex (CurQfen) in healthy volunteers, with a special reference to the recent hepatotoxic reports of curcumin supplements: A 90-days prospective study. Toxicol Rep. 2021;8:1255-1264.