Managing Depression

Managing Depression The Eat Burn Sleep Way

A man wiping away tears, a man with his head in his hands, sat down, and a lady walking by herself on the beach with her head down, all indicating depression.

Managing Depression the Eat Burn Sleep Way

Hello, I’m Yalda Alaoui, I’m an Inflammation Pioneer and Nutritional Therapist.

If you suffer from depression, anxiety or any mental health disorder this is a great video for you to watch. So what’s amazing these days is mental health is no longer a taboo and it’s very much in the public debate. I feel grateful for that because it is a health condition like any other.

Talking about things a lot, expressing our feelings, and going to therapy, we tend to forget that it is a physiological issue and in fact, depression, anxiety, and all major mental disorders (MMDs) are linked to chronic inflammation.

Depression and Inflammation

Many studies show that patients with depression, bipolar disorders, and schizophrenia have elevated inflammation markers. A study has shown that the brains of deceased people with depression have higher levels of inflammation than other subjects and that is neuroinflammation. The literature is there.

I have actually, when I was in nutrition school, written a 29-page paper on depression and I was completely horrified by the fact that in the public debate, we do not talk about the impacts of diets and lifestyle on depression symptoms.

In the UK, in the past year, one in five adults has suffered a bout of depression. About 50% of patients with depression who are prescribed medication report feeling no better 18 months later despite the medical treatment. The reason for that – it’s not me saying this, studies are there showing this, and I link them all for you in the platform – is chronic inflammation leads to medication resistance.

Depression, Medication Resistance, and Inflammation

So at the beginning, you might have depression, you’re put on antidepressants, you start feeling better, and you have quite a bit of the upside of antidepressants and not much of the downside. And as time goes by you feel like you’re back to square zero. It’s because inflammatory processes create medication resistance and the disease itself creates more inflammation in the body.

Anti-Inflammatory Case Study

I have had incredible success stories for people with depression. I even have a lady, Kirsten, and she’s kindly shared her story to the press as a case study through videos; you can go and check it out. Kirsten had been suffering from depression for 20 years. She also interestingly had other inflammatory issues including dermatitis, which is inflammation of the skin, and she also had excess weight gain, and obesity is an inflammatory disease. And these days, inflammation is running high worldwide, chronic inflammation, and that’s why I believe we have an obesity pandemic.

So she jumped on the lifestyle, and she has lost four stone, is no longer on medication for depression, her dermatitis has disappeared, and she has the highest energy level, really good mental clarity, focus, and happiness. The reason for that is the Eat Burn Sleep lifestyle focuses on dietary changes, anti-inflammatory movements, and mental wellness.

Diet, Movement, and Mental Wellness

I’m going to explain to you quickly why these three Pillars. It’s not a diet but a lifestyle. First, a diet is not sustainable, and diets have been shown to fail. Again there’s plenty of literature showing that, it’s not me putting these facts forward.

Having a lifestyle allows you to play on different variables so we might have, you know, elements in our diets that are quite inflammatory, so we lower that, but if you fix the food but you don’t fix the movement and you’re doing very inflammatory workouts that’s not going to work. Or if you’re completely sedentary, you’re not producing the endorphins you’re having a problem with your neurotransmitter production.

If you have negative thoughts all day and don’t work on your mental wellness routines that I share with you no diet’s going to overcome bad thoughts. So all these things work together.

Depression and Gut Health

60% of your neurotransmitters as an adult, 80% for children, are produced in the gut. Serotonin, melatonin, dopamine, and GABA, are all produced in the gut. This means that healthy gut bacteria allow for better neurotransmitter production and better mental health.

Similarly, if you’re stressed in your head, that’s gonna affect your tummy. I’m sure you know that for example, before an interview you might need to go to a bathroom or when you fall in love you have butterflies. All of this shows the brain-gut axis and again many studies prove that.

70% of our immune system cells, gut-associated lymphoid tissue, sit in your gut, and reside in your gut. Why is that important? Because your immune system, when it is well-functioning, allows for lower inflammation and allows for depression to switch off.

Anti-inflammatory Diet and Epigenetics for Managing Depression

What we have is weaker genes and now we’re tapping into epigenetics. Your lifestyle and your diet cannot change your genes. Some people say you can change your genes – no, you can change the expression of the genes you carry. So, when you lower chronic inflammation there is less gene expression for weaker genes.

If you have high levels of chronic inflammation and neuroinflammation, it’s like a switch when it comes to depression and anxiety. I hope this video has shed light on the importance of the right food, the right movement and the right thoughts to improve your symptoms of depression, anxiety, or any major mental disorder.

I invite you to go and watch the videos on the platform to join and start the lifestyle and also to subscribe to our newsletter. Thank you so much for watching.

Find Out More About the Link Between Chronic Inflammation and Mental Health

You can now watch my recent presentation at the Kingston University Mental Health Day, here in London.  Sadly, depression and anxiety are common mental health issues for young people. I love having the opportunity to share how diet and nutrition can help!

Chronic inflammation is also linked to mindset, a significant focus on the Eat Burn Sleep anti-inflammatory lifestyle. A conscious effort – combined with science – is powerfully effective.

That is why Eat Burn Sleep exists. If you haven’t already, subscribe to manage your depression naturally, for life, today.

A black and white image, where black birds are flying, indicating depression, and sadness, and gloom.
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I started as I wanted to lose weight and I did it as long as I was following the advice on the platform but the moment I started eating gluten and dairy I started to experience bloating and stomach issues.

Now I am back to EBS and I am doing great and feeling excellent!

As well I need to mention Yalda who has always responded to my questions or messages, she is keeping her standards, very professional and helpful. ❤️

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The platform is so easy to follow, with straightforward tips and plans that fit seamlessly into daily life.

After undergoing cancer treatment, I struggled to find ways to manage inflammation and regain my energy.

Yalda’s low-inflammation lifestyle has been invaluable in smoothing my recovery process, and I’m amazed at the difference it’s made.

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Valentine

I have been on the EBS lifestyle since its birth year and I am still amazed how quickly I bounce back after a holiday / more indulgent weekend.

Being 52 and well into my menopause I hardly have any symptoms (though I know it can also be genetics) and I am sure this is also down to the EBS lifestyle.

I love the weekly recipes and movements I follow on a daily basis.

My body composition has never been as good and I almost feel better than in my 40’s. I can’t see myself not following this lifestyle anymore. It is now a very strong part of my daily routine.

Plus I love the ongoing education I get whilst following this platform.

Thank you to Yalda and your amazing team.

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I’m about to renew my subscription as I love the platform so much.

It helped me a lot in rebalancing all aspects of my life like psoriasis, hormones, weight and mental health.

The knowledge shared by Yalda is so precious💖

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It provides an easy-to-follow guide that has improved not only my gut health but also my overall well-being—physically, mentally, and spiritually.

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I signed up for the executive coaching program. My goals included regulating my hormones, getting my period back, and eventually losing some weight as an ultimate result. Thankfully, we eventually managed to achieve my goals.

I’ve increased my calorie count and improved my relationship with food.
I’ve achieved my desired weight, my periods also slowly returned, and my hormones have improved.

Yalda spotted a misdiagnosis in the reports from my colonoscopies, endoscopies, and other examinations over the years. We repeated some of the tests, and it was believed that I had Gastritis, which we then started tackling through this EBS lifestyle.

My most significant achievement during coaching with Yalda is how much calmer I’ve become. With her guidance, I got back on track, focused on my goals, and maintained a more relaxed state of mind, which felt like the cherry on the pie!

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Sophie

I embarked on Yalda’s Executive Coaching Program and I am absolutely delighted with the results.

I lost 4 kgs, and above all, I feel much better in my body and in my mind, less inflamed, and my stress levels have noticeably reduced despite my demanding work schedule.

I am calmer in my job, too, and feel better all around.

Thank you Yalda! Your personalized advice, simple but so effective, had a spectacular effect on my physical and mental well-being!

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Olga

I’ve just watched the video on what to do if you overindulge, and I got emotional.

I felt like I needed permission from an ‘authoritative’ figure to give me a hug and say that it was ok.

Don’t worry, don’t stress over it, it’ll be ok.

Your words and your sensitivity are like a big hug!

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Helen

As a new member of your platform, I am thrilled with how it has motivated me to eat healthier and follow your movement videos!

Whenver I’m feeling down, I turn on your masterclass, do a movement video and get myself back on track at the start of the week.

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Sara

The EBS platform is a gem!

It’s a transformative lifestyle, not a diet.

My husband and I love that Yalda’s research is scientifically backed up.

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Weight loss, better sleep, elevated mood, no bloating, better digestion, clear skin, no more muscle aches, and the list of benefits goes on.

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I’ve been loving daily meditations and breathwork to help regulate my nervous system.

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For almost a month now, I have been using your meal plans and recipes in a more consistent way.

I have always believed that an unhealthy mind leads to eating unhealthy food, but now

I believe that healthy food can actually lead to a healthy mind.

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Habits are results!

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Dr Sara

My name is Dr Sara Fernandez, and I’m a Medical Doctor and General Practitioner with a special interest in Mental Health and Integrative / Functional Medicine, IBS, SIBO, and anti-inflammatory lifestyle.

I am really impressed with the quality of your work and couldn’t agree more with your principles. Your ability to formulate a lifestyle strategy around improving health is outstanding.

EBS is an excellent and professional platform sustained with thorough research and scientific information. You not only cover research for anti-inflammatory nutrition but for all medical conditions. This demonstrates how what we eat contributes to their regression or progression as chronic illness.

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Having treated and seen patients all my career, I firmly believe that nutrition, exercise and movement, and stress reduction through means such as meditation are crucial components of treating chronic conditions.

An anti-inflammatory lifestyle improves metabolic energy, sleep, gastrointestinal and skin conditions, and joint pain by activating the body’s innate healing response.

We truly are what we eat. Even Hippocrates declared that “all disease begins in the gut”! And most certainly, in recent years there has been an explosion of scientific literature pioneering the intestinal Microbiome, and how the gut is an immune organ.

You are helping many people, and your time and efforts are greatly valued. Congratulations on helping to transform lives.

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Your podcast has given me the tools to create new habits and at the same time take the process calmly.

I understand the importance of stretching to improve mood and to meditate first thing in the morning to feel calm.

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