Last month, researchers found that schizophrenics were more likely
to have been subjected to influenza in the womb than healthy
individuals. Other common experiences can also drive away our wits,
long after we are out of diapers.
In fact, the typical American lifestyle teems with risk factors for mental illness,
says Stephen Ilardi, a psychologist at the University of Kansas and
author of "The Depression Cure: The 6-Step Program to Beat Depression
without Drugs" (DeCapo Press, 2009). But we can protect ourselves by
adopting the habits of our distant ancestors, he said.
"In modern life, our environment is continually activating the brain's stress response,"
Ilardi said, bombarded as we are by email, tragic news and
interpersonal demands. Certain circuits in the brain react to stress as
if it is an infection, triggering social withdrawal, inflammation and
potentially leading to brain damage in areas such as the hippocampus, the frontal cortex and the basal ganglia, Ilardi said.
In many mental disorders, "inflammation is a big culprit," Ilardi said.
In short bouts, inflammation is the body's way of protecting itself. But if prolonged, it can take a tremendous toll.
Like heart disease and insulin resistance, mental illnesses such as
schizophrenia, depression, autism, anxiety and bipolar disorder have
all been linked to inflammation. And the prevalence of many of these
illnesses has increased in lockstep with modernization, Ilardi said.
The relative sanity of our distant ancestors should not imply they
led stress-free lives. Hunting dangerous game does not exactly instill
Zen-like breaths. But "our remote ancestors had many factors woven into
the fabric of their lives that turned off the brain's stress response,"
- habits that in most developed countries have fallen out of fashion,
Ilardi said.
For example, if met with an impediment on a path to some succulent
boar, hunter-gatherers may have vented their frustration by, say,
heaving a boulder out of the way. Physical exertion holds up a potent
stop sign to the stress-inflammation circuitry, Ilardi said. But today,
an urban dweller stuck in traffic can do little but stew.
Many mental illnesses are recognized as a problem with brain chemistry, and therefore treated chemically with medication. But behavior
also alters brain chemistry. Several primitive habits, researchers have
found, may check the stress response and prevent it from making our
brains sick. A program developed by Ilardi and colleagues - that helps
individuals adopt the habits of cool, collected cavemen - is proving
more effective in treating mental illnesses than conventional
medication.
For primal protection from modern insanity, try to:
Balance your Omegas
The ideal balance between Omega 6 and Omega 3 fats is one-to-one. In
the typical American diet, the ratio is closer to 16-to-one, largely
due to the modern tendency of feeding livestock grains instead of
grass. Compounds derived from Omega 6 fats encourage inflammation,
cross the blood-brain barrier and can trigger depressive responses,
Ilardi said. Omega 3 fats, found in salmon, walnuts and flaxseeds, are
anti-inflammatory and can help break the stress-inflammation cycle.
Get more Zzzzs
A century ago, Americans were averaging nine hours of sleep
every night. These days, according to the National Sleep Foundation,
many people get less than seven, a trend that has been linked to an
overall decline in mental health. Strive to get 8 to10 hours of sleep
each night to help your brain and body fully recuperate.
Seek social support
While our distant ancestors likely enjoyed being the best at
something, say the best gooseberry spotter among their community of 50
to 100 individuals, in "today's global village of 6.5 billion people,
nobody is the best at anything," Ilardi said. Finding a niche in a
subset community may dissuade this inevitable ego knocker as well as
provide other mental health goodies, such as halting rumination.
Interrupt circle-think
Focusing on a problem or discomfort can be adaptive; it helps us
find solutions. But when we become fixated, the repetitive stress can
erode our ability to rebound. Rumination, Ilardi says, is particularly
common when we're alone, a state familiar to many inhabitants of
developed countries. In contrast, our ancient ancestors rarely went
solo. Having company or partaking in engaging activities can stop
ruminative thoughts in their tracks.
Walk it off
We evolved as recreational athletes. Our ancestors not only spent
much of the day engaged in moderate aerobic activity but also undertook
regular weight-bearing chores, such as digging ditches and building
huts. Studies have shown, just 90 minutes of exercise a week can be as
effective as psych-medicines such as Zoloft.
Take time to bask
Everyone knows sunlight feels good. But it may also stave off illness. Sunlight - in modest quantities
- triggers the production of an endogenous form of Vitamin D that, like
Omega 3 fats, is anti-inflammatory and can help deter a runaway stress
response.
Develop a world view
While research on the relationship between religion and mental
health is inconclusive, individuals who have a global framework - a way
of understanding the world, whether it be religious, philosophical or
scientific - may have an increased ability to withstand blows to their
mental health, Ilardi said.
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Original Story: Modern Insanity: What Really Makes Us CrazyLiveScience.com chronicles the daily advances and innovations made in science and technology. We take on the misconceptions that often pop up around scientific discoveries and deliver short, provocative explanations with a certain wit and style. Check out our science videos, Trivia & Quizzes and Top 10s. Join our community to debate hot-button issues like stem cells, climate change and evolution. You can also sign up for free newsletters, register for RSS feeds and get cool gadgets at the LiveScience Store.
