Inflammation and Your Emotions
the physiological underpinnings of emotional regulation
Good morning, Friends. I hope everyone is having a lovely November.
We are continuing our journey on emotional regulation. Since this is a large and complex topic, we will explore it for a few more weeks. Today, I am pivoting from the promised spiritual theories to the physical aspects of emotional regulation. I will return to more spiritual theories in the weeks to come.
We are deep into the fall season, and the holidays are fast approaching. Autumn represents a time to turn inward, reflecting on the past year. It is a time for assessing our personal harvest—what has been gained or learned—and releasing what no longer serves.
As I was reflecting heavily over the past few weeks while dealing with some of my own ‘harvesting’, it hit me that it would be most appropriate to use this fall season to talk about the physical side of emotional regulation. In particular, I was so warmly reminded by my body that consuming dairy daily, for me, only leads to feelings of irritation and unpleasant thoughts, my own personal symptoms of what we call inflammation. It was a rather uncomfortable experience, and it felt like a long two weeks to get back to balance. However, I’m glad it happened because I think inflammation is an important topic to share in the discussion of emotional regulation.
We’ve explored thus far that emotional regulation goes far beyond simply "thinking" yourself happy. It’s a holistic, whole-body process. Beneath the surface, your body constantly works to maintain balance, from hormonal shifts to neurological signals and everything in between. Two key factors that significantly influence this delicate balance are nutrition and exercise. The foods we eat and how we move our bodies play powerful roles in shaping our emotions, stress responses, and overall mental well-being. Let’s dive into how these elements contribute to emotional regulation and how you can harness them to feel more grounded and resilient.
In the American lifestyle, inflammation is a large contributor to emotional dysregulation and feelings of irritability, also accompanied by physically uncomfortable symptoms. A lot of this is to do with processed food and lack of proper exercise.
Since I am not a medical doctor, nutritionist, dietician, or personal trainer, I must disclose that I advise you to consult a licensed healthcare professional for guidance and supervision regarding any of the items I mention below. Our discussion of this topic today is only scratching the surface. I wholeheartedly encourage you to research your unique needs and concerns.
As we subtly touched on in a previous article (here), the body has complex internal networks involved in emotional regulation. My point today is not to turn you off or overwhelm you but to educate you on the complexity of the human body and why it is important to take physical care of it.
The Western medical model often leads us to believe that we can isolate and address our problems as stand-alone issues. While I appreciate Western medicine for many reasons, healthcare in that model is not always appropriate. When it comes to emotional regulation, feeling, and thinking in a happy and balanced way, we must also be involved in caring for our bodies, not just our mind.
As you read on, keep in mind that we will give some simple things you can do now to begin physically aiding your body in emotional regulation.
Let’s start by looking at the physical aspects of what’s happening in our bodies for optimal emotional regulation.
Physiological Underpinnings of Emotional Regulation
The Brain: The prefrontal cortex (PFC) is responsible for executive functions like decision-making, impulse control, and emotion management. The amygdala processes emotional stimuli, especially fear and threat, and determines the intensity of emotional responses. The anterior cingulate cortex (ACC) integrates emotional and cognitive information and adapts to emotional feedback. Meanwhile, the hippocampus contextualizes emotions by linking them to memories and helps regulate the amygdala's responses, ensuring a balanced emotional experience. Together, these regions create the foundation for emotional regulation.
Nervous System: The autonomic nervous system (ANS) balances the "fight-or-flight" (sympathetic) and "rest-and-digest" (parasympathetic) responses. It regulates key physiological processes like heart rate, breathing, and cortisol levels. The vagus nerve, a key part of the parasympathetic system, fosters relaxation, social bonding, and emotional calm.
Neurotransmitters: Essential for emotional regulation. Serotonin supports mood stability, emotional resilience, impulse control, and stress regulation. Dopamine drives motivation, reward-seeking behavior, and positive emotions, playing a key role in goal-directed actions. Gamma-Aminobutyric Acid (GABA), the brain's primary inhibitory neurotransmitter, calms neural activity and helps reduce anxiety. Norepinephrine enhances focus and regulates responses to emotional stimuli, particularly in stressful or dangerous situations. Together, these chemical messengers shape how we experience and manage emotions.
Hormones: Hormonal regulation is a key factor in emotional regulation. Cortisol, released during stress, prepares the body for action but can impair emotional balance when chronically elevated. Oxytocin, the "bonding hormone," fosters trust, empathy, and social connection. Adrenaline (epinephrine) triggers the "fight-or-flight" response, enhancing alertness and readiness to act. Additionally, estrogen and testosterone influence mood, emotional sensitivity, and aggression, shaping our emotional responses and interactions. Together, these hormones significantly impact how we experience and manage emotions.
The Gut: The gut-brain axis plays a crucial role in emotional regulation. Gut bacteria communicate with the brain by producing neurotransmitters like serotonin and influencing inflammation, both of which impact mood. The vagus nerve acts as a key connection between the gut and brain, transmitting signals that affect emotional states.
The Hypothalamic-Pituitary-Adrenal (HPA) Axis: A central stress-response system that regulates cortisol and other stress hormones. It involves the hypothalamus (in the brain), the pituitary gland (at the base of the brain), and the adrenal glands, which are glands located on top of each kidney. When stress occurs, the hypothalamus signals the pituitary, which then prompts the adrenal glands to release cortisol, preparing the body for action. While this system is essential for managing acute stress, chronic activation can overwhelm it, impairing emotional regulation and contributing to anxiety, depression, and mood instability.
Symptoms of Inflammation (an aggravated bodily network)
Inflammation in the human body is a biological response of the immune system to harmful stimuli, such as pathogens, damaged cells, toxins, or irritants. Its primary purpose is to protect the body by eliminating the source of injury or infection and initiating the healing process. Inflammation is the body’s defense mechanism designed to protect and heal, but when it becomes chronic or excessive, it can lead to tissue damage and contribute to disease.
Inflammation can manifest in various and almost endless ways for the human body, from discomfort to disease. For the sake of this article, I will stick to the symptoms relevant to our topic today. These may include persistent fatigue, generalized pain, swelling, or stiffness throughout the body, digestive issues like bloating or constipation, unexplained weight changes, and skin problems such as rashes or eczema. Chronic inflammation can also contribute to frequent infections, mood disorders like irritability, anxiety and depression, brain fog, and sleep disturbances.
Inflammation undermines emotional regulation by disrupting neurotransmitter production, overactivating the stress response, impairing brain function, and altering gut-brain communication. These effects increase emotional instability, reduce resilience, and make it harder to manage stress and mood.
A diet high in processed foods and sugar, consuming inflammatory foods, lack of exercise, or excessive stress can contribute to chronic inflammation by promoting weight gain, disrupting the gut microbiome, and increasing oxidative stress in the body. For more about the benefits of rest, click here.
The Role of Nutrition in Emotional Regulation
Food significantly influences emotional regulation through multiple pathways, including nutrient availability, gut health, and hormonal balance. Blood sugar levels play a critical role, as fluctuations caused by high-glycemic foods like refined carbs and sugary snacks can lead to mood swings, irritability, and anxiety.
Micronutrient deficiencies also impact mood. Insufficient magnesium is linked to anxiety and depression, while omega-3 fatty acids, B vitamins, and zinc are vital for brain function and emotional stability. Foods rich in amino acids, such as tryptophan and tyrosine, support neurotransmitter production, aiding serotonin and dopamine synthesis for better mood and stress resilience.
Research continues to reveal how closely gut health is linked to emotional regulation, emphasizing the importance of maintaining a balanced microbiome, a diverse ecosystem of trillions of bacteria and other microorganisms that reside in our digestive tract. The gut-brain axis highlights the intricate relationship between what we eat and how we feel. There is a real connection between food and emotions. When the microbiome is balanced and healthy, it supports neurotransmitter production—such as serotonin, which plays a crucial role in mood regulation—and helps reduce inflammation that can negatively affect brain function.
When this delicate ecosystem becomes imbalanced, a condition known as dysbiosis, the effects can ripple throughout the body and mind. Dysbiosis occurs when harmful bacteria outnumber beneficial ones, disrupting gut functions and impairing the gut-brain communication network. This imbalance can increase inflammation, impair the synthesis of mood-regulating neurotransmitters, and elevate stress signals sent to the brain. Symptoms of dysbiosis can go beyond digestive issues; they include heightened anxiety, depression, brain fog, fatigue, and even emotional instability. The connection between dysbiosis and emotional health is largely due to the gut's role in producing and modulating neurotransmitters like serotonin, dopamine, and GABA, which influence mood and stress resilience.
Hormonal balance is another factor, as diet influences cortisol, estrogen, and insulin, all of which affect emotional regulation. Excess caffeine, for example, can elevate cortisol levels and heighten stress. Antioxidant-rich foods, like colorful fruits and vegetables, combat oxidative stress, which impairs brain function and mood.
Food sensitivities or allergies, such as to gluten or dairy, may cause physical and emotional distress through immune activation and gut irritation, often resulting in brain fog, anxiety, or mood swings.
Hydration also plays a role, as even mild dehydration can cause fatigue and irritability.
Avoiding processed foods and additives, such as MSG and artificial sweeteners, supports emotional stability, as these can disrupt brain chemistry in sensitive individuals.
Caffeine and alcohol are also influential; while caffeine can enhance focus in moderation, excessive amounts heighten anxiety and disrupt sleep. Similarly, alcohol may seem relaxing initially but impairs neurotransmitter function over time, disrupting emotional balance.
Overall, a balanced, nutrient-rich diet low in processed elements is essential for effective emotional regulation.
The Role of Exercise in Emotional Regulation
Exercise strongly influences emotional regulation through a combination of physiological, neurological, and psychological processes. It triggers the release of endorphins, which are natural mood elevators and painkillers, while also boosting levels of serotonin and dopamine, which enhance mood, motivation, and emotional stability. Exercise helps balance GABA and glutamate, calming the nervous system and reducing anxiety. Regular physical activity also regulates stress hormones like cortisol, lowering baseline levels to improve stress management, and adrenaline and noradrenaline, which are moderated to reduce the "fight-or-flight" response and foster calmness.
On a neurological level, exercise promotes brain-derived neurotrophic factor (BDNF), which supports the growth of new neurons and strengthens neural connections in areas like the prefrontal cortex and hippocampus, crucial for emotional regulation. This enhanced brain function improves decision-making, impulse control, and emotional management. Exercise also reduces chronic inflammation, which is linked to mood disorders like anxiety and depression, by lowering inflammatory markers. It balances the autonomic nervous system, increasing parasympathetic ("rest-and-digest") activity while reducing over-activation of the sympathetic ("fight-or-flight") system, creating a calmer emotional state. For more on this topic, click here.
Exercise significantly enhances sleep quality, helping reduce irritability, improve resilience, and support cognitive processing of emotions. It aids the prefrontal cortex in cognitive reappraisal, allowing the brain to "reset" and more effectively reframe negative thoughts.
Social and psychological benefits are equally impactful. Group exercise or team sports promote social connection, reducing loneliness and boosting mood through shared experiences. Achieving fitness goals or maintaining a routine builds self-efficacy and confidence, positively influencing emotional stability.
Physical activity also provides a diversion from negative thoughts, offering mental relief and a constructive outlet for stress.
Lastly, exercise contributes to hormonal balance, addressing imbalances like estrogen dominance or testosterone irregularities, which directly impact mood and emotional well-being.
Mindful Ways to Physically Aid Emotional Regulation
Taking small, intentional steps to care for your body can make a significant difference in your emotional health. Here are some simple, practical strategies to integrate into your daily life that support emotional regulation while addressing key themes like gut health, neurotransmitter production, and inflammation reduction:
Prioritize Anti-Inflammatory Foods
Why it Helps: Chronic inflammation disrupts brain function and mood, while anti-inflammatory foods combat oxidative stress and support neurotransmitter balance.
Simple Start: Add colorful fruits and vegetables (rich in antioxidants), omega-3 fatty acids (from fatty fish, flaxseeds, or walnuts), and spices like turmeric and ginger to your meals. Replace processed snacks with nuts or fresh produce.
Stabilize Blood Sugar
Why it Helps: Blood sugar spikes and crashes can lead to irritability, anxiety, and mood swings.
Simple Start: Pair proteins (like eggs, chicken, or tofu) with complex carbohydrates (like quinoa or sweet potatoes) at meals. Snack on healthy options like Greek yogurt with nuts or apple slices with almond butter.
Support Your Gut Microbiome
Why it Helps: A healthy gut promotes neurotransmitter production and reduces emotional instability caused by dysbiosis.
Simple Start: Incorporate fermented foods like yogurt, kimchi, kombucha, or sauerkraut into your diet. Increase fiber intake with prebiotic-rich foods like bananas, asparagus, chard, spinach, and oats. Limit processed foods or foods that irritate you, which can harm gut bacteria.
Stay Hydrated
Why it Helps: Dehydration can cause fatigue, irritability, and difficulty concentrating, all of which undermine emotional regulation.
Simple Start: Carry a reusable water bottle and aim for at least 8 cups of water daily. Add lemon or cucumber slices for flavor if plain water feels monotonous.
Regulate Stress with Movement
Why it Helps: Physical activity reduces stress hormones, boosts mood-stabilizing neurotransmitters like serotonin and endorphins, and combats inflammation.
Simple Start: Take a 10-minute walk after meals to improve blood sugar and mood. Try light stretching or yoga before bed to calm the nervous system.
Practice Balanced Caffeine and Alcohol Use
Why it Helps: Excess caffeine can elevate cortisol and anxiety, while alcohol disrupts emotional balance over time.
Simple Start: Replace one cup of coffee with green tea for a gentler boost. Swap an evening cocktail for sparkling water with lime to ease into healthier habits.
Embrace Sleep Hygiene
Why it Helps: Sleep supports emotional resilience by reducing irritability and improving the brain's ability to regulate emotions.
Simple Start: Create a bedtime ritual that includes limiting screen time an hour before bed and drinking herbal tea like chamomile. Focus on consistent sleep and wake times.
Incorporate Relaxation Techniques
Why it Helps: Practices like deep breathing and mindfulness activate the vagus nerve, fostering relaxation and reducing anxiety.
Simple Start: Try 5 minutes of deep, diaphragmatic breathing each morning. Or, check out this article here for more ideas. Use a mindfulness app to follow a guided meditation or breathing exercise.
Reduce Processed Foods and Additives
Why it Helps: Processed foods and artificial additives can disrupt brain chemistry and mood, while whole foods provide the nutrients needed for emotional balance.
Simple Start: Replace one processed snack a day with a whole-food option like fresh fruit, nuts, or a boiled egg. Read labels to avoid artificial sweeteners and preservatives.
Conclusion
When it comes to the mind-body connection, take your time and explore your needs slowly so you can capture your true preferences. There is always an option to consult a health professional to learn more about your unique body and what foods nourish or irritate you. If you feel like you may be out of balance or dealing with constant irritability, health professionals can supervise a cleanse or elimination diet to help bring you back to balance, living with a clear mind and in coherence with your body’s needs.
I wish everyone a blessed and lovely Thanksgiving holiday with your friends and family. I will see you all here soon, where we will visit more spiritual theories on emotional regulation.