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Blood Sugar Posts
References + Supportive Studies

  1. Adisakwattana, S., Lerdsuwankij, O., Poputtachai, U., Minipun, A. & Suparpprom, C. (2011). Inhibitory activity of cinnamon bark species and their combination effect with acarbose against intestinal α-glucosidase and pancreatic α-amylase. Plant Foods Hum Nutr, 66(2):143-8. doi: 10.1007/s11130-011-0226-4.https://link.springer.com/article/10.1007%2Fs11130-011-0226-4
  2. Akilen, R., Tsiami, A., Devendra, D. & Robinson, N. (2010). Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial. Diabet Med, 27(10):1159-67. doi: 10.1111/j.1464-5491.2010.03079.x.  https://www.ncbi.nlm.nih.gov/pubmed/20854384
  3. American Diabetes Association. (2017). Blood Glucose and Exercise. Accessed 2017 Sep 28. 
  4. http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html
  5. American Diabetes Association. (2013). Stress. Accessed 2017 Sep 28.  http://www.diabetes.org/living-with-diabetes/complications/mental-health/stress.html
  6. Bernardo, M.A., Silva, M.L., Santos, E., Moncada, M.M., Brito, J., Proença, L., … de Mesquita, M.F. (2015). Effect of Cinnamon Tea on Postprandial Glucose Concentration. Journal of Diabetes Research, 2015, 913651. http://doi.org/10.1155/2015/913651  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516848/
  7. Brand-Miller, J., Hayne, S., Petocz, P. & Colagiuri, S. (2003). Low-glycemic index diets in the management of diabetes: a meta-analysis of randomized controlled trials. Diabetes Care, 26(8):2261-7. 
  8. http://care.diabetesjournals.org/content/26/8/2261.long
  9. Chicco, A.G., D’Alessandro, M.E., Hein, G.J., Oliva, M.E. & Lombardo, Y.B. (2009). Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. Br J Nutr, 101(1):41-50. doi: 10.1017/S000711450899053X. Epub 2008 May 20.  https://www.ncbi.nlm.nih.gov/pubmed/18492301
  10. Cozma, A.I., Sievenpiper, J.L., de Souza, R.J., Chiavaroli, L., Ha, V., Wang, D.D., Mirrahimi, A., Yu, M.E., Carleton, A.J., Di Buono, M., Jenkins, A.L., Leiter, L.A., Wolever, T.M., Beyene, J., Kendall, C.W. & Jenkins, D.J. (2012). Effect of fructose on glycemic control in diabetes: a systematic review and meta-analysis of controlled feeding trials. Diabetes Care, 35(7):1611-20. doi: 10.2337/dc12-0073.
  11.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3379616/
  12. Dijk, D.-J. (2008). Slow-wave sleep, diabetes, and the sympathetic nervous system. Proceedings of the National Academy of Sciences of the United States of America, 105(4), 1107–1108. http://doi.org/10.1073/pnas.0711635105  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2234097
  13. Dhurandhar, E.J., Dawson, J., Alcorn, A., Larsen, L.H., Thomas, E.A., Cardel, M., Bourland, A.C., Astrup, A., St-Onge, M.-P., Hill, J.O., Apovian, C.M., Shikany, J.M., & Allison, D.B. (2014). The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial. American Journal of Clinical Nutrition. doi: 10.3945/ ajcn.114.089573  http://ajcn.nutrition.org/content/early/2014/06/04/ajcn.114.089573.full.pdf+html
  14. Examine.com Research Digest. (2015). Carbs-protein or protein-carbs … does food order matter? Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. 10(1).  https://examine.com/store/erd/
  15. Examine.com Research Digest. (2016). Starches last for better blood glucose Manipulating the sequence of food ingestion improves glycemic control in type 2 diabetic patients under free-living conditions. 25(2).  https://examine.com/store/erd/
  16. Franz, M.J., Bantle, J.P., Beebe, C.A., Brunzell, J.D., Chiasson, J.-L., Garg, A., Holzmeister, L.A., Hoogwerf, B., Mayer-Davis, E., Mooradian, A.D., Purnell, J.Q. & Wheeler, M. (2002). Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications. Diabetes Care, 25 (1) 148-198; DOI: 10.2337/diacare.25.1.148   http://care.diabetesjournals.org/content/25/1/148.long
  17. Gannon, M.C. & Nuttall, F.Q. (2004). Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes. Diabetes, 53(9):2375-82.http://diabetes.diabetesjournals.org/content/53/9/2375.long
  18. Gibbons, C., Dempster, M. & Moutray, M. (2011), Stress, coping and satisfaction in nursing students. Journal of Advanced Nursing, 67: 621–632. doi:10.1111/j.1365-2648.2010.05495.x
  19.  http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2648.2010.05495.x/abstract;jsessionid=5888D262E55E90844C0DA491A003E01D.f03t03
  20. Hartmann, M., Kopf, S., Kircher, C., Faude-Lang, V., Djuric, Z., Augstein, F., … Nawroth, P. P. (2012). Sustained Effects of a Mindfulness-Based Stress-Reduction Intervention in Type 2 Diabetic Patients: Design and first results of a randomized controlled trial (the Heidelberger Diabetes and Stress-Study). Diabetes Care, 35(5), 945–947. http://doi.org/10.2337/dc11-1343  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3329807/
  21. Health Canada. (2006). Dietary Reference Intakes. Reference Values for Macronutrients. Accessed 2017 Sep 28.  https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients-dietary-reference-intakes-tables-2005.html
  22. Imamura, F., O’Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2016). Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. British Journal of Sports Medicine, 50(8), 496–504. http://doi.org/10.1136/bjsports-2016-h3576rep   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4853528/
  23. Jenkins, D.J., Wolever, T.M., Taylor, R.H., Barker, H., Fielden, H., Baldwin, J.M., Bowling, A.C., Newman, H.C., Jenkins, A.L. & Goff, D.V. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr, 34(3):362-6.  https://www.ncbi.nlm.nih.gov/pubmed/6259925
  24. Khan, A., Safdar, M., Khan, M.M.A., Khattak, K.N. & Anderson, R.A. (2003). Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes. Diabetes Care, 26(12): 3215-3218. https://doi.org/10.2337/diacare.26.12.3215 http://care.diabetesjournals.org/content/26/12/3215.full
  25. Kim, S.D. (2014). Effects of Yogic Exercises on Life Stress and Blood Glucose Levels in Nursing Students. Journal of Physical Therapy Science, 26(12), 2003–2006. http://doi.org/10.1589/jpts.26.2003    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273078/
  26. Kirkham, S., Akilen, R., Sharma, S. & Tsiami, A. (2009). The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes Obes Metab, 11(12):1100-13. doi: 10.1111/j.1463-1326.2009.01094.x.  http://onlinelibrary.wiley.com/doi/10.1111/j.1463-1326.2009.01094.x/abstract;jsessionid=514E8E89A56C254E12EAECA1EC68AFDA.f02t03
  27. Klein, S., Allison, D.B., Heymsfield, S.B., Kelley, D.E., Leibel, R.L., Nonas, C. & Kahn, R. (2007). Waist Circumference and Cardiometabolic Risk: A Consensus Statement from Shaping America’s Health: Association for Weight Management and Obesity Prevention; NAASO, The Obesity Society; the American Society for Nutrition; and the American Diabetes Association. Diabetes Care 30(6): 1647-1652. https://doi.org/10.2337/dc07-9921 http://care.diabetesjournals.org/content/30/6/1647.full
  28. Krebs, J.D., Parry Strong, A., Cresswell, P., Reynolds, A.N., Hanna, A. & Haeusler, S. (2016). A randomised trial of the feasibility of a low carbohydrate diet vs standard carbohydrate counting in adults with type 1 diabetes taking body weight into account. Asia Pac J Clin Nutr. 25(1):78-84. doi: 10.6133/apjcn.2016.25.1.11.  http://apjcn.nhri.org.tw/server/APJCN/25/1/78.pdf
  29. Li, D., Zhang, Y., Liu, Y., Sun, R. & Xia, M. (2015). Purified Anthocyanin Supplementation Reduces Dyslipidemia, Enhances Antioxidant Capacity, and Prevents Insulin Resistance in Diabetic Patients. doi: 10.3945/ jn.114.205674  http://jn.nutrition.org/content/early/2015/02/04/jn.114.205674.abstract
  30. Lu, T., Sheng, H., Wu, J., Cheng, Y., Zhu, J. & Chen, Y. (2012). Cinnamon extract improves fasting blood glucose and glycosylated hemoglobin level in Chinese patients with type 2 diabetes. Nutr Res, 32(6):408-12. doi: 10.1016/j.nutres.2012.05.003. Epub 2012 Jun 14. https://www.ncbi.nlm.nih.gov/pubmed/22749176
  31. Magistrelli, A. & Chezem, J.C. (2012). Effect of ground cinnamon on postprandial blood glucose concentration in normal-weight and obese adults. J Acad Nutr Diet, 112(11):1806-9. doi: 10.1016/j.jand.2012.07.037.https://www.ncbi.nlm.nih.gov/pubmed/23102179
  32. Mang, B., Wolters, M., Schmitt, B., Kelb, K., Lichtinghagen, R., Stichtenoth, D.O. & Hahn, A. (2006). Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in diabetes mellitus type 2. Eur J Clin Invest. 36(5):340-4.  http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2362.2006.01629.x/abstract
  33. Meyer, K.A., Kushi, L.H., Jacobs, D.R., Slavin, J., Sellers, T.A. & Folsom, A.R. (2000). Carbohydrates, dietary fiber, and incident type 2 diabetes in older women. Am J Clin Nutr. 71(4):921-30.http://ajcn.nutrition.org/content/71/4/921.long
  34. Mohamed Sham Shihabudeen, H., Hansi Priscilla, D., & Thirumurugan, K. (2011). Cinnamon extract inhibits α-glucosidase activity and dampens postprandial glucose excursion in diabetic rats. Nutrition & Metabolism, (8)46. http://doi.org/10.1186/1743-7075-8-46 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155477/
  35. National Institutes of Health, National Center for Complementary and Integrative Health. (2017). Stress. Accessed 2017 Sep 28. https://nccih.nih.gov/health/stress
  36.  Nielsen, J.V., & Joensson, E.A. (2008). Low-carbohydrate diet in type 2 diabetes: stable improvement of bodyweight and glycemic control during 44 months follow-up. Nutrition & Metabolism, 5, 14. http://doi.org/10.1186/1743-7075-5-14  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2424054/
  37. Parker, L., Shaw, C. S., Banting, L., Levinger, I., Hill, K. M., McAinch, A. J., & Stepto, N. K. (2016). Acute Low-Volume High-Intensity Interval Exercise and Continuous Moderate-Intensity Exercise Elicit a Similar Improvement in 24-h Glycemic Control in Overweight and Obese Adults. Frontiers in Physiology, (7)661. http://doi.org/10.3389/fphys.2016.00661  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220056/
  38. Pham, A.Q., Kourlas, H. & Pham, D.Q. (2007). Cinnamon supplementation in patients with type 2 diabetes mellitus. Pharmacotherapy, 27(4):595-9. http://onlinelibrary.wiley.com/doi/10.1592/phco.27.4.595/abstract
  39. Qureshi, A.A., Sami, S.A. & Khan, F.A. (2002). Effects of stabilized rice bran, its soluble and fiber fractions on blood glucose levels and serum lipid parameters in humans with diabetes mellitus Types I and II. J Nutr Biochem, 13(3):175-187.  https://www.ncbi.nlm.nih.gov/pubmed/11893482
  40. Radahmadi, M. et al. (2006). Effects of stress on exacerbation of diabetes mellitus, serum glucose and cortisol levels and body weight in rats. Pathophysiology, 13(1):51-55. http://www.pathophysiologyjournal.com/article/S0928-4680(05)00071-4/fulltext
  41. Rosenzweig, S., Reibel, D.K., Greeson, J.M., Edman, J.S., Jasser, S.A., McMearty, K.D. & Goldstein, B.J. (2007). Mindfulness-based stress reduction is associated with improved glycemic control in type 2 diabetes mellitus: a pilot study. Altern Ther Health Med, 13(5):36-8. https://www.ncbi.nlm.nih.gov/pubmed/17900040
  42. Sacks, F.M., Carey, V.J., Anderson, C.A.M., Miller, E.R., Copeland, T., Charleston, J., … Appel, L.J. (2014). Effects of High vs Low Glycemic Index of Dietary Carbohydrate on Cardiovascular Disease Risk Factors and Insulin Sensitivity: The OmniCarb Randomized Clinical Trial. JAMA, 312(23), 2531–2541. http://doi.org/10.1001/jama.2014.16658https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370345/
  43. Sahay BK. (2007). Role of yoga in diabetes. J Assoc Physicians India. 55:121-6.   https://www.ncbi.nlm.nih.gov/pubmed/17571741/
  44. Sancini, A., Ricci, S., Tomei, F., Sacco, C., Pacchiarotti, A., Nardone, N., Ricci, P., Suppi, A., De Cesare, D.P., Anzelmo, V., Giubilati, R., Pimpinella, B., Rosati, M.V. & Tomei, G. (2017). Work-related stress and blood glucose levels. Ann Ig. 29(2):123-133. doi: 10.7416/ai.2017.2139.  https://www.ncbi.nlm.nih.gov/pubmed/28244581
  45. Schade, D.S. & Eaton, R.P. (1980). The temporal relationship between endogenously secreted stress hormones and metabolic decompensation in diabetic man. J Clin Endocrinol Metab. 50(1):131-6.   https://www.ncbi.nlm.nih.gov/pubmed/7350176
  46. Sheard, N.F., Clark, N.G., Brand-Miller, J.C., Franz, M.J., F. Pi-Sunyer, X., Mayer-Davis, E., Kulkarni, K. & Geil, P. (2004). Dietary Carbohydrate (Amount and Type) in the Prevention and Management of Diabetes: A statement by the American Diabetes Association. Diabetes Care, 27(9): 2266-2271. https://doi.org/10.2337/diacare.27.9.2266http://care.diabetesjournals.org/content/27/9/2266.full
  47. Shishehbor, F., Mansoori, A. & Shirani, F. (2017). Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Research and Clinical Practice. 127, 1-9. https://doi.org/10.1016/j.diabres.2017.01.021    http://www.sciencedirect.com/science/article/pii/S0168822716308518#!
  48. Shukla, A.P., Iliescu, R.G., Thomas, C.E. & Aronne, L.J. (2015). Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care, 38(7): e98-e99. https://doi.org/10.2337/dc15-0429     http://care.diabetesjournals.org/content/38/7/e98.full
  49. Simard, A-A. & Henry, M. (2009). Impact of a short yoga intervention on medical students’ health: A pilot study. Medical Teacher, 31(10): 950-2. http://dx.doi.org/10.3109/0142159090287406   http://www.tandfonline.com/doi/full/10.3109/01421590902874063
  50. Stull, A.J., Cash, K.C., Johnson, W.D., Champagne, C.M. & Cefalu, W.T. (2010). Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. J Nutr, 140(10):1764-8. doi: 10.3945/jn.110.125336. Epub 2010 Aug 19.  | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139238/
  51. Tasali, E., Leproult, R., Ehrmann, D. A., & Van Cauter, E. (2008). Slow-wave sleep and the risk of type 2 diabetes in humans. Proceedings of the National Academy of Sciences of the United States of America, 105(3), 1044–1049. http://doi.org/10.1073/pnas.0706446105   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2242689/
  52. The Diabetes Prevention Program (DPP) Research Group. (2002). The Diabetes Prevention Program (DPP): Description of lifestyle intervention. Diabetes Care, 25(12), 2165–2171.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1282458/
  53. Tricò, D., Filice, E., Trifirò, S., & Natali, A. (2016). Manipulating the sequence of food ingestion improves glycemic control in type 2 diabetic patients under free-living conditions. Nutrition & Diabetes, 6(8), e226–. http://doi.org/10.1038/nutd.2016.33 | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5022147/
  54. Tuomilehto, J., Lindström, J., Eriksson, J.G., Valle, T.T., Hämäläinen, H., Ilanne-Parikka, P., Keinänen-Kiukaanniemi, S., Laakso, M., Louheranta, A., Rastas, M., Salminen, V., Uusitupa, M.; Finnish Diabetes Prevention Study Group. (2001). Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance. N Engl J Med. 344(18):1343-50.  http://www.nejm.org/doi/full/10.1056/NEJM200105033441801#t=articleTop
  55. USDA (United States Department of Agriculture) Nutrient Database. Search = Fiber. Accessed 2017 Sep 28.  https://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=291&nutrient2=&nutrient3=&subset=0&sort=c&measureby=g
  56. Vuksan, V., Choleva, L., Jovanovski, E., Jenkins, A.L., Au-Yeung, F., Dias, A.G., Ho, H.V., Zurbau, A. & Duvnjak, L. (2017). Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study. Eur J Clin Nutr. 71(2):234-238. doi: 10.1038/ejcn.2016.148.  https://www.ncbi.nlm.nih.gov/pubmed/28000689
  57. Westman, E.C., Yancy, W.S., Mavropoulos, J.C., Marquart, M. & McDuffie, J. R. (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & Metabolism, 5, 36. http://doi.org/10.1186/1743-7075-5-36  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/
  58. Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., & Westman, E. C. (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism, 2, 34. http://doi.org/10.1186/1743-7075-2-34 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/


Blog Posts Focused On Blood Sugar


 

Food Mood Blog Posts
References + Supporting Studies

  1. Kleiber, B, Jain, S, & Trivedi, M. H. (2005). Depression and Pain: Implications for Symptomatic Presentation and Pharmacological Treatments. Psychiatry (Edgmont)2(5), 12–18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3000181/
  2. Aleksandra A. Karapetyan and Hovhannes M. Manvelyan (2017). Chronic Pain and Depression, Depression, Dr Dagmar Breznoscakova (Ed.), InTech, DOI: 10.5772/66671. Available from: https://www.intechopen.com/books/depression/chronic-pain-and-depression
  3. Surah A, Baranidharan G, Morley S. (2014). Chronic pain and depression, Continuing Education in Anaesthesia Critical Care & Pain, 14(2). 85–89. https://doi.org/10.1093/bjaceaccp/mkt046
  4. Trivedi, M. H. (2004). The Link Between Depression and Physical Symptoms. Primary Care Companion to The Journal of Clinical Psychiatry6(suppl 1), 12–16.
  5. Berk, M., Williams, L. J., Jacka, F. N., O’Neil, A., Pasco, J. A., Moylan, S., et. al. (2013). So depression is an inflammatory disease, but where does the inflammation come from? BMC Medicine, 11, 200. http://doi.org/10.1186/1741-7015-11-200
  6. Dash, S. R., O’Neil, A., & Jacka, F. N. (2016). Diet and Common Mental Disorders: The Imperative to Translate Evidence into Action. Frontiers in Public Health, 4, 81. http://doi.org/10.3389/fpubh.2016.00081
  7. Davison, K. M., Gondara, L., & Kaplan, B. J. (2017). Food Insecurity, Poor Diet Quality, and Suboptimal Intakes of Folate and Iron Are Independently Associated with Perceived Mental Health in Canadian Adults. Nutrients, 9(3), 274.http://doi.org/10.3390/nu9030274
  8. Jacka, F. N. (2017). Nutritional Psychiatry: Where to Next? EBioMedicine, 17, 24–29.http://doi.org/10.1016/j.ebiom.2017.02.020
  9. Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., … Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Medicine, 15, 23.http://doi.org/10.1186/s12916-017-0791-y
  10. Krishnadas, R. & Cavanagh, J. (2012). Depression: an inflammatory illness? J Neurol Neurosurg Psychiatry. 83(5):495-502. doi: 10.1136/jnnp-2011-301779.
  11. LINK:  http://jnnp.bmj.com/content/83/5/495.long
  12. Lucas, M., Chocano-Bedoya, P., Shulze, M. B., Mirzaei, F., O’Reilly, É. J., Okereke, O. I., … Ascherio, A. (2014). Inflammatory dietary pattern and risk of depression among women. Brain, Behavior, and Immunity, 36, 46–53.http://doi.org/10.1016/j.bbi.2013.09.014
  13. Mansur, R.B., Brietzke, E. & McIntyre, R.S. (2015). Is there a "metabolic-mood syndrome"? A review of the relationship between obesity and mood disorders. Neurosci Biobehav Rev. 52:89-104. doi: 10.1016/j.neubiorev.2014.12.017.
  14. Meegan, A. P., Perry, I. J., & Phillips, C. M. (2017). The Association between Dietary Quality and Dietary Guideline Adherence with Mental Health Outcomes in Adults: A Cross-Sectional Analysis. Nutrients, 9(3), 238.http://doi.org/10.3390/nu9030238
  15. Opie, R.S., O'Neil, A., Jacka, F.N., Pizzinga, J. & Itsiopoulos, C. (2017). A modified Mediterranean dietary intervention for adults with major depression: Dietary protocol and feasibility data from the SMILES trial. Nutr Neurosci. 2017 Apr 19:1-15. doi: 10.1080/1028415X.2017.1312841.
  16. Raison, C. L., Borisov, A. S., Majer, M., Drake, D. F., Pagnoni, G., Woolwine, B. J., … Miller, A. H. (2009). Activation of CNS Inflammatory Pathways by Interferon-alpha: Relationship to Monoamines and Depression. Biological Psychiatry, 65(4), 296–303. http://doi.org/10.1016/j.biopsych.2008.08.010
  17. Roca, M., Kohls, E., Gili, M., Watkins, E., Owens, M., Hegerl, U., … on behalf of the MooDFOOD Prevention Trial Investigators. (2016). Prevention of depression through nutritional strategies in high-risk persons: rationale and design of the MooDFOOD prevention trial. BMC Psychiatry, 16, 192. http://doi.org/10.1186/s12888-016-0900-z
  18. Rosenblat, J. D. & McIntyre, R. S. (2017). Bipolar Disorder and Immune Dysfunction: Epidemiological Findings, Proposed Pathophysiology and Clinical Implications. Brain Sciences, 7(11), 144. http://doi.org/10.3390/brainsci7110144
  19. Smith, R.S. (1991). The macrophage theory of depression. Med Hypotheses. (4):298-306.  https://www.ncbi.nlm.nih.gov/pubmed/1943879/
  20. Strawbridge, R., Young, A. H., & Cleare, A. J. (2017). Biomarkers for depression: recent insights, current challenges and future prospects. Neuropsychiatric Disease and Treatment, 13, 1245–1262. http://doi.org/10.2147/NDT.S114542
  21. Subramaniapillai, M., Carmona, N. E., Rong, C., & McIntyre, R. S. (2017). Inflammation: opportunities for treatment stratification among individuals diagnosed with mood disorders. Dialogues in Clinical Neuroscience, 19(1), 27–36. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5442361/
  22. Wikipedia. Inflammation (definition). Accessed Jan 9, 2018.  https://en.wikipedia.org/wiki/Inflammation


Blog Posts Focused On Food + Mood


 

More Movement
References + Supportive Studies

  1. Beddhu S, Wei G, et.al. Light-intensity physical activities and mortality in the United States general population and CKD subpopulation. Clin J Am Soc Nephrol. 2015 Jul 7;10(7):1145-53. doi: 10.2215/CJN.08410814. Epub 2015 Apr 30.
  2. Bailey DP and Locke CD. “Breaking up prolonged sitting with light-intensity walking improves postprandial glycemia, but breaking up sitting with standing does not.” J Sci Med Sport. 2015 May;18(3):294-8. doi: 10.1016/j.jsams.2014.03.008. Epub 2014 Mar 20.
  3. Biswas, et al. “Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis.” Ann Intern Med. 2015;162(2):123-132.
  4. Dunstan DW, et al. “Television Viewing Time and Mortality: The Australian Diabetes, Obesity and Lifestyle Study (AusDiab).” Circulation. 2010; 121: 384-391.
  5. Dunstan DW, et al. “Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses” Diabetes Care. 2012 May; 35(5): 976–983.
  6. Healy GN, et al. “Breaks in sedentary time: beneficial associations with metabolic risk.” Diabetes Care. 2008 Apr;31(4):661-6. doi: 10.2337/dc07-2046. Epub 2008 Feb 5.
  7. Kerjaschki D. “The lymphatic vasculature revisited.” J Clin Invest. 2014 Mar 3; 124(3): 874–877.
  8. Hamilton MT, et a. “Exercise physiology versus inactivity physiology: an essential concept for understanding lipoprotein lipase regulation.” Exerc Sport Sci Rev. 2004 Oct;32(4):161-6.
  9. Kim KZ, et al. “The beneficial effect of leisure-time physical activity on bone mineral density in pre- and postmenopausal women.” Calcif Tissue Int. 2012 Sep;91(3):178-85. doi: 10.1007/s00223-012-9624-3. Epub 2012 Jul 6.
  10. Koster A, et al. “Association of sedentary time with mortality independent of moderate to vigorous physical activity.”PLoS One. 2012;7(6):e37696. doi: 10.1371/journal.pone.0037696. Epub 2012 Jun 13.
  11. Langsetmo L, et al. “Physical activity, body mass index and bone mineral density—associations in a prospective population-based cohort of women and men: The Canadian Multicentre Osteoporosis Study (CaMos).” Bone. 2012 Jan;50(1):401-8. doi: 10.1016/j.bone.2011.11.009. Epub 2011 Nov 30.
  12. Larsen RN, et al. “Breaking up prolonged sitting reduces resting blood pressure in overweight/obese adults.” Nutr Metab Cardiovasc Dis. 2014 Sep;24(9):976-82. doi: 10.1016/j.numecd.2014.04.011. Epub 2014 May 2.
  13. Miyachi M, et al. “Installation of a stationary high desk in the workplace: effect of a 6-week intervention on physical activity.” BMC Public Health. 2015 Apr 12;15:368. doi: 10.1186/s12889-015-1724-3.
  14. O’Keefe, et al. “Organic fitness: physical activity consistent with our hunter-gatherer heritage.” Phys Sportsmed. 2010 Dec;38(4):11-8. doi: 10.3810/psm.2010.12.1820.
  15. Oppezzo and Schwartz. “Give your ideas some legs: the positive effect of walking on creative thinking.” J Exp Psychol Learn Mem Cogn. 2014 Jul;40(4):1142-52.
  16. Owen, et al. “Too Much Sitting: The Population-Health Science of Sedentary Behavior.” Exerc Sport Sci Rev. 2010 Jul; 38(3): 105–113.
  17. Panter-Brick. “Sexual division of labor: energetic and evolutionary scenarios.” Am J Hum Biol. 2002 Sep-Oct;14(5):627-40.
  18. Pontzer, et al. “Hunter-Gatherer Energetics and Human Obesity.” PLoS One. 2012; 7(7): e40503.
  19. Pontzer, et al. “Energy expenditure and activity among Hadza hunter-gatherers.” Am J Hum Biol. 2015 Mar 30. doi: 10.1002/ajhb.22711.
  20. Veerman, et al. “Television viewing time and reduced life expectancy: a life table analysis.” Br J Sports Med doi:10.1136/bjsm.2011.085662
  21. Zawieja D. “Contractile Physiology of Lymphatics.” Lymphat Res Biol. 2009 Jun; 7(2): 87–96.


Blog Posts Focused On More Movement


 

Progressive Muscle Relaxation
References + Supporting Studies

  1. Mohd. Razali Salleh. Life Event, Stress and Illness. Malays J Med Sci. 2008 Oct; 15(4): 9–18.
  2. Chellew K, et. al. The effect of progressive muscle relaxation on daily cortisol secretion. Stress. 2015;18(5):53844.
  3. Sheu S., et. al. Effects of Progressive Muscle Relaxation on Blood Pressure and Psychosocial Status for Clients with Essential Hypertension in Taiwan. Holistic Nursing Practice, 2003; 17 (1), 4147.
  4. Yunping Li, et. al. Progressive Muscle Relaxation Improves Anxiety and Depression of Pulmonary Arterial Hypertension Patients. Evidence Based Complementary and Alternative Medicine. Volume 2015, Article ID 792895, 8 pages.
  5. Nuray Dayapoğlu, PhD, et. al. Evaluation of the Effect of Progressive Relaxation Exercises on Fatigue and
    Sleep Quality in Patients with Multiple Sclerosis. J Altern Complement Med. 2012 Oct; 18(10): 983–987.


Blog Post On Progressive Muscle Relaxation


 

Meditation and Gut Health
References + Supporing Studies

  1. Keefer L, Blanchard EB. The effects of relaxation response meditation on the symptoms of irritable bowel syndrome: results of a controlled treatment study.Behavior Research and Therapy.2001 Jul;39(7):801-11.
  2. Keefer L, Blanchard EB. A one year follow-up of relaxation response meditation as a treatment for irritable bowel syndrome.Behavior Research and Therapy. 2002 May;40(5):541-6.
  3. Mizrahi MC, Reicher-Atir R, et. al. Effects of guided imagery with relaxation training on anxiety and quality of life among patients with inflammatory bowel disease.Psychology and Health. 2012;27(12):1463-79. doi: 10.1080/08870446.2012.691169. Epub 2012 May 30.
  4. Kuo B, Bhasin M, et. al. Genomic and clinical effects associated with a relaxation response mind-body intervention in patients with irritable bowel syndrome and inflammatory bowel disease. PLos One. 2015 Apr 30;10(4):e0123861. doi: 10.1371/journal.pone.0123861. eCollection 2015.
  5. John R. Kelly, Paul J. Kennedy, et. al. Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders.Frontiers in Cellular Neuroscience. 2015; 9: 392. Published online 2015 Oct 14. doi: 10.3389/fncel.2015.00392
  6. Boris Bornemann, Beate M. Herbert, et. al. Differential changes in self-reported aspects of interoceptive awareness through 3 months of contemplative training.Frontiers in Psychology. 2014; 5: 1504. Published online 2015 Jan 6. doi: 10.3389/fpsyg.2014.01504
  7. Pawlow LA, Jones GE. The impact of abbreviated progressive muscle relaxation on salivary cortisol and salivary immunoglobulin A (sIgA).Applied Psychopysiology and Biofeedback. 2005 Dec;30(4):375-87.
  8. Chellew K, et. al. The effect of progressive muscle relaxation on daily cortisol secretion.2015;18(5):53844.
  9. Vander Wal JS, Maraldo TM, et. al. Education, progressive muscle relaxation therapy, and exercise for the treatment of night eating syndrome. A pilot study.Appetite. 2015 Jun;89:136-44. doi: 10.1016/j.appet.2015.01.024. Epub 2015 Feb 4
  10. Wild K, Scholz M, et. al. Strategies against burnout and anxiety in medical education–implementation and evaluation of a new course on relaxation techniques (Relacs) for medical students.PLosOne. 2014 Dec 17;9(12):e114967. doi: 10.1371/journal.pone.0114967. eCollection 2014.
  11. Li Y, Wang R, et. al. Progressive muscle relaxation improves anxiety and depression of pulmonary arterial hypertension patients.Evidence Based Complementary and Alternative Medicine. 2015;2015:792895. doi: 10.1155/2015/792895. Epub 2015 Apr 1.
  12. Apóstolo JL, Kolcaba K. The effects of guided imagery on comfort, depression, anxiety, and stress of psychiatric inpatients with depressive disorders.Archives of Psychiatric Nursing. 2009 Dec;23(6):403-11. doi: 10.1016/j.apnu.2008.12.003. Epub 2009 Mar 27.


Blog Post On Meditation + Gut Health


 

 

Gut-Brain-Microbiome Axis
References + Supporing Studies

  1. Avetisyan, M., Schill, E. M., & Heuckeroth, R. O. (2015). Building a second brain in the bowel. The Journal of Clinical Investigation, 125(3), 899–907.   
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4362233/ 
     

  2. Bonaz, B. (2013). Inflammatory bowel diseases: a dysfunction of brain-gut interactions? Minerva Gastroenterol Dietol, 59(3):241-59.
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/23867945 

  3. Suez, J., Zmora, M. et al. (2018). Post-Antibiotic Gut Mucosal Microbiome Reconstitution Is Impaired by Probiotics and Improved by Autologous FMT. Cell, 174(6):1406-1423. https://doi.org/10.1016/j.cell.2018.08.047
    LINK:  https://www.cell.com/cell/pdf/S0092-8674(18)31108-5.pdf#articleInformation
     

  4. Bonaz, B., Bazin, T., & Pellissier, S. (2018). The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis. Frontiers in Neuroscience, 12, 49. http://doi.org/10.3389/fnins.2018.00049 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808284/ 
     

  5. Brzozowski, B., Mazur-Bialy, A., Pajdo, R., Kwiecien, S., Bilski, J., Zwolinska-Wcislo, M., … Brzozowski, T. (2016). Mechanisms by which Stress Affects the Experimental and Clinical Inflammatory Bowel Disease (IBD): Role of Brain-Gut Axis. Current Neuropharmacology, 14(8), 892–900. http://doi.org/10.2174/1570159X14666160404124127 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5333596/ 
     

  6. Burokas, A., Moloney, R.D., Dinan, T.G. & Cryan, J.F. (2015). Microbiota regulation of the Mammalian gut-brain axis. Adv Appl Microbiol, 91:1-62. doi: 10.1016/bs.aambs.2015.02.001.
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/25911232 
     

  7. Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology : Quarterly Publication of the Hellenic Society of Gastroenterology, 28(2), 203–209. 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/ 
     

  8. Dash, S. R., O’Neil, A., & Jacka, F. N. (2016). Diet and Common Mental Disorders: The Imperative to Translate Evidence into Action. Frontiers in Public Health, 4, 81. http://doi.org/10.3389/fpubh.2016.00081 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4850164/ 
     

  9. Dinan, T. G., & Cryan, J. F. (2016). Mood by microbe: towards clinical translation. Genome Medicine, 8, 36. http://doi.org/10.1186/s13073-016-0292-1 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822287/ 
     

  10. Eriksson, E. M., Andrén, K. I., Kurlberg, G. K., & Eriksson, H. T. (2015). Aspects of the non-pharmacological treatment of irritable bowel syndrome. World Journal of Gastroenterology : WJG, 21(40), 11439–11449. http://doi.org/10.3748/wjg.v21.i40.11439 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616219/ 
     

  11. Furness, J.B., Callaghan, B.P., Rivera, L.R. & Cho, H.J. (2014). The enteric nervous system and gastrointestinal innervation: integrated local and central control. Adv Exp Med Biol, 817:39-71. doi: 10.1007/978-1-4939-0897-4_3.
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/24997029 
     

  12. Gao, J., Xu, K., Liu, H., Liu, G., Bai, M., Peng, C., … Yin, Y. (2018). Impact of the Gut Microbiota on Intestinal Immunity Mediated by Tryptophan Metabolism. Frontiers in Cellular and Infection Microbiology, 8, 13. http://doi.org/10.3389/fcimb.2018.00013  
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808205/ 
     

  13. Jiang, H., Ling, Z., Zhang, Y., Mao, H., Ma, Z., Yin, Y., Wang, W., Tang, W., Tan, Z., Shi, J., Li, L. & Ruan, B. (2015). Altered fecal microbiota composition in patients with major depressive disorder. Brain Behav Immun, 48:186-94. doi: 10.1016/j.bbi.2015.03.016. 
    LINK:  https://www.sciencedirect.com/science/article/pii/S0889159115001105?via%3Dihub 
     

  14. Johns Hopkins Medicine. The brain-gut connection. Accessed March 7, 2018. 
    LINK:  http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection 
     

  15. Knight, R., Callewaert, C., Marotz, C., Hyde, E.R., Debelius, J.W., McDonald, D. & Sogin, M.L. (2017). The Microbiome and Human Biology. Annu Rev Genomics Hum Genet, 18:65-86. doi:10.1146/annurev-genom-083115-022438.
    LINK:  http://www.annualreviews.org/doi/full/10.1146/annurev-genom-083115-022438?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed
     

  16. LeBlanc, J. G., Chain, F., Martín, R., Bermúdez-Humarán, L. G., Courau, S., & Langella, P. (2017). Beneficial effects on host energy metabolism of short-chain fatty acids and vitamins produced by commensal and probiotic bacteria. Microbial Cell Factories, 16, 79. http://doi.org/10.1186/s12934-017-0691-z
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5423028/
     

  17. Lerner, A., Neidhöfer, S., & Matthias, T. (2017). The Gut Microbiome Feelings of the Brain: A Perspective for Non-Microbiologists. Microorganisms, 5(4), 66. http://doi.org/10.3390/microorganisms5040066 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748575/ 
     

  18. Ma, N., Guo, P., Zhang, J., He, T., Kim, S. W., Zhang, G., & Ma, X. (2018). Nutrients Mediate Intestinal Bacteria–Mucosal Immune Crosstalk. Frontiers in Immunology, 9, 5. http://doi.org/10.3389/fimmu.2018.00005 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787545/ 
     

  19. McKean, J., Naug, H., Nikbakht, E., Amiet, B. & Colson, N. (2017). Probiotics and Subclinical Psychological Symptoms in Healthy Participants: A Systematic Review and Meta-Analysis. J Altern Complement Med, 23(4):249-258. doi: 10.1089/acm.2016.0023.
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/27841940 
     

  20. Opie, R.S., O'Neil, A., Itsiopoulos, C. & Jacka, F.N. (2015). The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials. Public Health Nutr, 18(11):2074-93. doi: 10.1017/S1368980014002614.
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/25465596/ 
     

  21. Pellissier, S. & Bonaz, B. (2017). The Place of Stress and Emotions in the Irritable Bowel Syndrome. Vitam Horm. 2017;103:327-354. doi: 10.1016/bs.vh.2016.09.005. 
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/28061975 
     

  22. Pirbaglou, M., Katz, J., de Souza, R.J., Stearns, J.C., Motamed, M. & Ritvo, P. (2016). Probiotic supplementation can positively affect anxiety and depressive symptoms: a systematic review of randomized controlled trials. Nutr Res, 36(9):889-898. doi: 10.1016/j.nutres.2016.06.009. 
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/27632908 
     

  23. Rogers, G. B., Keating, D. J., Young, R. L., Wong, M.-L., Licinio, J., & Wesselingh, S. (2016). From gut dysbiosis to altered brain function and mental illness: mechanisms and pathways. Molecular Psychiatry, 21(6), 738–748. http://doi.org/10.1038/mp.2016.50 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879184/ 
     

  24. Science Daily. Sympathetic Nervous System. Accessed March 7, 2018. 
    LINK:  https://www.sciencedaily.com/terms/sympathetic_nervous_system.htm 
     

  25. Sender, R., Fuchs, S. & Milo, R. (2016). Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol 14(8): e1002533. https://doi.org/10.1371/journal.pbio.1002533
    LINK:  http://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.1002533 
     

  26. TILLISCH, K., LABUS, J., KILPATRICK, L., JIANG, Z., STAINS, J., EBRAT, B., … MAYER, E. A. (2013). Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. Gastroenterology, 144(7), 10.1053/j.gastro.2013.02.043. http://doi.org/10.1053/j.gastro.2013.02.043 
    LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3839572/ 
     

  27. UpToDate: Chron Disease. Accessed March 9, 2018
    LINK:  https://www.uptodate.com/contents/crohn-disease-beyond-the-basics 
     

  28. UpToDate: Irritable Bowel Syndrome. Accessed March 9, 2018. 
    LINK:  https://www.uptodate.com/contents/irritable-bowel-syndrome-beyond-the-basics 
     

  29. Wang, W., Wang, F., Fan, F., Sedas, A.C. & Wang, J. (2017). Mind-Body Interventions for Irritable Bowel Syndrome Patients in the Chinese Population: a Systematic Review and Meta-Analysis. Int J Behav Med, 24(2):191-204. doi: 10.1007/s12529-016-9589-0. 
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/27646279 
     

  30. Zheng, P., Zeng, B., Zhou, C., Liu, M., Fang, Z., Xu, X., Zeng, L., Chen, J., Fan, S., Du, X., Zhang, X., Yang, D., Yang, Y., Meng, H., Li, W., Melgiri, N.D., Licinio, J., Wei, H. & Xie, P. (2016). Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host's metabolism. Mol Psychiatry, 21(6):786-96. doi: 10.1038/mp.2016.44.
    LINK:  https://www.ncbi.nlm.nih.gov/pubmed/27067014?dopt=Abstract


Blog Post On Gut-Brain-Microbiome Axis