Chronic Inflammation & Mental Health
There’s more than meets the eye when it comes to mood disorders. Yes to therapy and meditation, but if your neurotransmitters are being altered by something physiological like inflammation we need to look under the hood to see what’s going on.
November 19, 2024
Pop Quiz, Moms!
What do skin rashes, digestive symptoms, joint pain, allergies, weight gain, and mood disorders all have in common?
If you said ”inflammation”—congrats, you win! Or… lose. 😬
This is the third post in the mental health series, and here we’re talking about the sneaky connection between chronic inflammation and mom’s mental health—whether you’re dealing with issues such as postpartum anxiety, mom burnout, or even the super-not-fun mood swings of perimenopause.
**disclaimer! Yes, we know that mental health is multifaceted and it’s not typically one thing that’s causing mood disorders. We’re not waging a therapy v. nutrition war here - both are helpful and when we take a wholistic approach to mental health using tools from multiple specialties, we see the best outcomes. In this series we explore the physiological connection to mental health.
Ok so what is chronic inflammation? And why should you care?
Let’s talk inflammation—starting with the basics. Inflammation is your body’s natural response to an injury or threat. Think about the redness and swelling around a papercut or the soreness after a good workout. That’s inflammation doing its job: sending blood flow, immune cells, and healing vibes to the damaged tissue. This is good.
But chronic inflammation? That’s a whole other beast. Instead of a quick response that resolves in days, chronic inflammation is like a repair crew working overtime because the damage keeps happening. Your immune system is activated nonstop, constantly trying to fix something—whether it’s a viral infection, food sensitivity, chemical exposure, or even lingering stress. It’s the physiological equivalent of playing whack-a-mole.
Over time, this slow-burn inflammation starts to impact your entire system.
For moms, this can feel like:
- Motherhood exhaustion— that aching fatigue and brain fog that coffee can’t fix
- Skin rashes or breakouts (is this puberty? postpartum? perimenopause??)
- Getting sick all of the time
- Postpartum weight that won’t budge no matter how many breakfasts you skip
-Digestive symptoms like GERD, gas, bloating, diarrhea or constipation
- Heavy periods, PMS, or hormonal rollercoasters
If any of this sounds familiar, chronic inflammation might be the behind-the-scenes villain.
More on the blog
Read part one and part two of the nutrition & mental health series
Chronic inflammation and mental health: the brain’s burnout
Okay, let’s address the elephant in the room: “brain inflammation” sounds like something straight out of Season 3 of Grey’s Anatomy. But we’re not talking about a scary, get-the-skull-drill situation. This is the low-key, smoldering inflammation that’s been linked to everything from postpartum depression to generalized anxiety; and bipolar to perimenopausal mood swings.
Here’s how it works: chronic inflammation produces inflammatory molecules called cytokines. These cytokines mess with your brain’s ability to regulate key neurotransmitters like serotonin and dopamine. You know, the ones that make you feel calm, happy, and slightly less likely to snap at your kids for leaving their socks everywhere.
When this inflammation doesn’t get addressed, it can lead brain and cognitive symptoms like:
- Mental health struggles (depression, anxiety, or that “on-edge” feeling) postpartum and beyond
- Mood swings that feel like they came straight out of your hormonal teenage years
-Stress intolerance, lack of patience, and mom rage
- Trouble focusing or that “mom brain” fog
- Full-blown mom burnout (and the lack of patience and stress tolerance that comes with it)
Why does this happen?
For many moms, the source of chronic inflammation is lurking in the gut. You know, that same gut that’s also responsible for digesting your food, regulating your hormones, and influencing your immune system. When your gut’s out of balance—thanks to things like stress, a less-than-perfect diet, antibiotic use, or even postpartum recovery—it can send your immune system into overdrive.
Other common triggers for chronic inflammation in the moms I work with include:
- Food sensitivities (gluten, dairy, or those cookies you swore were “for the kids”)
- Low estrogen levels during postpartum or perimenopause (estrogen is an anti-inflammatory hormone, so losing her = more inflammation)
- Poor sleep (aka being a mom)
- Stress (aka being a mom)
So, if you’re feeling burnt out, moody, or like you just don’t recognize your body anymore, it’s worth considering whether inflammation is lurking under the hood.
What are we going to do about it?
Chronic inflammation doesn’t just ruin your mood and waistline, but it’s a risk factor for basically every disease you can think of that we’re trying to avoid. So it’s super important to first identify if this is a problem, and then deal with it asap. Here’s how to start:
1. Check Your Inflammatory Markers
Step one: get some blood work done. I recommend asking your doctor to run a hsCRP (C-reactive protein) and ferritin test. These can give you a snapshot of how inflamed your body might be. Even mild elevations can mean it’s time to take action.
2. Eat Like Your Mood Depends on It
The foods you eat can either fuel the fire or help put it out. Focus on:
- Brightly colored fruits and veggies (the more colors, the better!)
- Omega-3-rich foods like wild-caught salmon or flaxseeds
- Anti-inflammatory herbs and spices like turmeric, ginger, and garlic
- Grass-fed meats and pastured eggs (because quality matters and the way your meat is raised will impact what type of fat is in the end product)
P.S. Those cookies? They’re fun, but maybe don’t make them a food group. Sugar is as inflammatory as it is delicious.
3. Supplement Strategically
You can’t out-supplement a problematic diet. But supplements can work as backup dancers to diet changes. These supplements are proven inflammation-busters:
- High-dose fish oil: Great for your brain, mood, and reducing inflammation
- Turmeric (curcumin): A superstar for lowering inflammation and improving mental health. Use this spice generously in the kitchen too!
- Probiotics: Essential for gut health, which is a major player in reducing inflammation
Talk to a practitioner before starting new supplements, especially if you’re breastfeeding.
4. Prioritize Sleep and Stress (No, Really)
Yes, I know - barf. Telling moms to “stress less” is laughable. But both poor sleep and chronic stress are major drivers of inflammation. Small steps—like going to bed 20 minutes earlier or sneaking in 5 minutes of belly breathing to stimulate the vagus nerve —can make a big difference over time.
5. Find the Source of the Fire
The real goal? Figure out what’s causing your chronic inflammation in the first place. Chronic inflammation isn’t a random occurrence; there’s always an underlying trigger. For many moms, it starts in the gut, but it could also be tied to food sensitivities, toxins like mold, or even an unresolved infection. Working with the right practitioner can help you pinpoint the root cause and get you back on track. A comprehensive stool test can be really helpful here.
Postpartum, Burnout, and Perimenopause: The Common Thread
Whether you’re recovering from postpartum, slogging through mom burnout, or riding the hormonal rollercoaster of perimenopause, chronic inflammation might be the common denominator behind your mood swings, exhaustion, and overall “off” feeling.
The good news? You don’t have to live like this. Addressing inflammation through food, lifestyle tweaks, and the right testing and support can help you reclaim your energy, your mood, and your sanity.
You don’t need to settle for feeling burned out, anxious, or stuck in survival mode. Chronic inflammation might be one of the culprits behind your mental and physical struggles, but the steps to address it are straightforward—and completely doable, even for moms who are stretched thin.
Need help figuring out where to start? Whether it’s tackling gut health, finding your triggers, or supporting your body during postpartum or perimenopause, you don’t have to go it alone. Let’s get to the root of what’s dragging you down so you can feel like yourself again.
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