The SHN #56: When the Body Says No

Welcome back to The Synergetic Health Newsletter! 

In this edition, we’ll look in depth into Dr. Gabor Mate’s work from his book “When the Body Says No” and what it tells us about the mind-body connection.

Then I’ll include some links to things I’ve found particularly interesting recently.

📖 When the Body Says No

In his book, "When the Body Says No," Dr. Gabor Maté explores the connection between emotional stress and chronic illness. Drawing on decades of experience as a physician and research in the field of psychoneuroimmunology, Maté argues that repressed emotions and unresolved trauma play a significant role in the development of various diseases, including cancer, autoimmune disorders, and neurological conditions.

One of the key concepts in the book is the "cancer personality," a set of traits characterized by emotional repression, a lack of assertiveness, and a tendency to put others' needs before one's own. Maté cites numerous studies suggesting that individuals who exhibit these traits are more likely to develop cancer.

He writes, "In numerous studies of cancer, the most consistently identified risk factor is the inability to express emotion, particularly the feelings associated with anger. The repression of anger is not an abstract emotional trait that mysteriously leads to disease. It is a major risk factor because it increases physiological stress on the organism."

Maté also delves into the biology of stress, explaining how chronic stress can weaken the immune system and create an environment conducive to disease. He highlights the importance of emotional expression and self-awareness in maintaining health, stating, "Emotional competence is what we need to develop if we are to protect ourselves from the hidden stresses that create a risk to health, and it is what we need to regain if we are to heal."

Another central theme in the book is the impact of childhood trauma and family dynamics on long-term health. Maté argues that unresolved trauma and dysfunctional family relationships can lead to emotional repression and chronic stress, setting the stage for illness later in life. He writes, "Parenting, in short, is a dance of the generations. Whatever affected one generation but has not been fully resolved will be passed on to the next."

Throughout the book, Maté emphasizes the importance of listening to the body's signals and acknowledging the role of emotions in physical health: "The onset of symptoms or the diagnosis of a disease should prompt a two-pronged inquiry: what is this illness saying about the past and present, and what will help in the future?"

The key takeaway for me from "When the Body Says No" is the call for a more holistic approach to medicine, one that acknowledges the interplay between mind, body, and spirit, which remains the focus of this newsletter. Maté argues that by addressing the emotional and psychological roots of illness, we can develop more effective treatments and promote lasting healing.

Through a combination of scientific research, case studies, and personal insights, he provides a map for individuals seeking to understand and overcome the emotional barriers to well-being.

In the rest of this newsletter I will unpack Mate’s discoveries in more depth.

😡 Emotional Repression

The inability to express one's feelings can have a major impact on physical health.

Maté writes, "Repression—dissociating emotions from awareness and relegating them to the unconscious realm—disorganizes and confuses our physiological defences so that in some people these defences go awry, becoming the destroyers of health rather than its protectors."

When we consistently suppress our emotions, particularly those related to anger, grief, or fear, we create a state of chronic stress in the body. Over time, this stress can weaken the immune system and contribute to the development of various illnesses, including cancer, autoimmune disorders, and chronic pain conditions.

One of the key mechanisms behind this process is the connection between the nervous, endocrine, and immune systems, which Maté refers to as the "psychoneuroimmunoendocrinology" system. When we experience emotional stress, our bodies release hormones like cortisol and adrenaline, which can interfere with the normal functioning of our cells and lead to inflammation and other health problems.

What can we do to break the cycle of emotional repression and promote healing?

Develop emotional competence— which involves learning to recognize and express our feelings in healthy ways. This may involve therapy, journaling, or other forms of self-reflection and self-care. By acknowledging and processing our emotions, we reduce the physiological burden of stress on the body and support our natural healing processes.

Maté also highlights, as do many others, the role of social support and meaningful relationships in promoting emotional well-being and physical health. When we have a strong network of loved ones who validate our feelings and provide a space for emotional expression, we are less likely to resort to repression as a coping mechanism.

As parents, it’s important to allow children to express whatever it is that wants to be expressed. Diminishing these expressions leads to repression which ultimately drives the problem underground— which will often then surface as illness or disease later in life.

🧬 Moving Beyond Genetics and Lifestyle Factors

When it comes to understanding the roots of chronic diseases, the prevailing view in medicine tends to focus heavily on genetic predispositions and lifestyle factors like diet, exercise, and smoking. While these elements undoubtedly play a role, Maté argues that we must broaden our understanding of disease causation to include psychosocial influences:

"A systems model recognizes that many processes and factors work together in the formation of disease or in the creation of health. We have demonstrated in this book a biopsychosocial model of medicine. According to the biopsychosocial view, individual biology reflects the history of a human organism in lifelong interaction with an environment, a perpetual interchange of energy in which psychological and social factors are as vital as physical ones."

This challenges the notion that genes are the primary drivers of illness. While genetic factors may create vulnerabilities, Maté states that "genes are turned on or off by the environment. For this reason, the greatest influences on human development, health and behaviour are those of the nurturing environment."

In other words, the psychosocial context in which we live - including our emotional experiences, relationships, and socioeconomic circumstances - shape how our genetic predispositions are expressed.

Maté cites evidence suggesting that "emotionally draining family relationships have been identified as risk factors in virtually every category of major illness, from degenerative neurological conditions to cancer and autoimmune disease." He also points to research showing that "job strain is more important than all the other risk factors combined" for heart disease, challenging the conventional emphasis on factors like cholesterol.

By focusing solely on genes and lifestyle, we may miss crucial psychosocial factors that are contributing to disease.

🔎 The Research

Mate’s book is stacked with references but here are five that do a good job showing how powerful these ideas are:

1) The ACE Study (Adverse Childhood Experiences Study)

This study, conducted by the Centers for Disease Control and Prevention and Kaiser Permanente, examined the relationship between adverse childhood experiences (ACEs) and health outcomes in adulthood. The study found that individuals who experienced a higher number of ACEs were at an increased risk for a wide range of health problems, including heart disease, cancer, and mental health disorders.

2) The Whitehall Studies

The Whitehall Studies, conducted among British civil servants, investigated the relationship between social class, stress, and health outcomes. The studies found that individuals in lower social classes, who had less control over their work and faced more job strain, had a higher risk of developing heart disease and other health problems compared to those in higher social classes.

3) The CARDIA Study (Coronary Artery Risk Development in Young Adults Study)

This long-term study examined the development of heart disease risk factors in young adults. The study found that individuals who experienced more stress and had less social support were more likely to develop risk factors for heart disease, such as high blood pressure and insulin resistance.

4) The Roseto Effect

The Roseto Effect refers to a study conducted in the 1960s in Roseto, Pennsylvania, a close-knit Italian-American community. Despite having a high prevalence of risk factors for heart disease, such as smoking and high-fat diets, the residents of Roseto had a remarkably low incidence of heart disease. Researchers attributed this to the strong social bonds and supportive relationships within the community.

5) The Rat Park Experiment

While not directly related to human health, the Rat Park Experiment, conducted by Canadian psychologist Bruce Alexander, challenged conventional notions about drug addiction. In this study, rats were given the choice between plain water and morphine-laced water. Rats in isolated cages consumed more morphine, while rats in a stimulating, social environment (Rat Park) consumed less. This study highlighted the importance of social and environmental factors in addiction and challenged the idea that drugs alone cause addiction.

𝕏 Thread of the Week

 🍇 Grape Juice Improves Memory Function in Older Adults: A randomized control trial (RCT) had findings to suggest that grape juice supplementation may enhance cognitive function for older adults with early memory decline: “We observed significant improvement in a measure of verbal learning and non-significant enhancement of verbal and spatial recall. There was no appreciable effect of the intervention on depressive symptoms and no effect on weight or waist circumference.”

I actually bought grape juice for the first time in my life the day before seeing this study. I mix it with 1-2TBSP’s of beef gelatin and eat it after a meal containing muscle meat as a dessert.

😮‍💨 Resonance Frequency Breathing for Anxiety Relief: A breathwork teacher writes about a simple, 20-minute technique— here is what you can expect from the practice:

"Increased parasympathetic and decreased sympathetic activity were observed after practicing 20 minutes of resonance frequency breathing every day for four weeks. It also improved cognition and reduced perceived stress levels among young adults. It is recommended that young adults should practice deep breathing at the resonance frequency for a few minutes every day. This would allay anxiety and stress, improve their cognitive performance, and also reduce their cardiovascular morbidity."

I love how he closes his post with this:

“What if you committed 20 minutes of resonance frequency breathing every morning while getting your sun?

Sounds like a plan.”

Sounds like a plan indeed.

🔗 One Hitters

🧠 Dr Iain McGilchrist reacts to the “Don’t Die” longevity movement (Video)

🚬 Nicotine enhances cognitive performance (Post)

👣 Fix high arches and supinated feet fast (Article and Video)

✔️ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out.

🔗 If you know anyone who loves learning about these types of topics, send them this link!

📰 To read all past newsletters, go here.

📖 Read “SELF-Development for Authentic Living” for free.