Health

Clinical Trials That Went Horribly Wrong

What Went Wrong with the Elephant Man Trial? Though knowing what went wrong with the trial is difficult, there are a few theories about why it… Trista Smith - December 15, 2022

Clinical trials are a crucial step in getting FDA approval for any drug. Without them, how would we know the various side effects or if they are even effective? Most of the time, clinical trials are successful, with few negative outcomes, and the drug receives its approval for use. But then there are some clinical trials that go horribly wrong and people paid for that with their lives.

Dan Markingson went to UM Fairview in 2003. MHealthFairview.org

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The University of Minnesota Seroquel Experiment

It may be surprising to find out that universities can conduct clinical trials, but they can take place in many locations. FDA (the Food and Drug Administration) requires five steps for drug clearance. These are Discovery and Development, Pre-clinical Research, Clinical Research, FDA Drug Review, and FDA Post-Market Drug Safety Marketing. No clinical trial can begin without the proper authorizations. The first set of approvals needed would be from governing bodies, and that’s only after showing positive results in laboratory tests and animal studies to test the therapy’s safety and efficacy. The other part of authorization involves the informed consent of the human participants, and that’s where this particular experiment went off the rails.

Dan Markingson and his mother, Mary Weiss. Mother Jones

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The Death of Dan Markingson

In 2003, Dan Markingson was experiencing delusions, and he was diagnosed with schizophrenia and admitted to the University of Minnesota Medical Center. There, they quickly accepted him into a clinical trial testing three different medications for his diagnosis: Seroquel, Risperdal, and Zyprexa. His delusions immediately worsened, and his mother responded by trying to remove him from the program. The administration threatened to have him committed to a mental facility if he dropped out of the trial until she learned their real motivation: his participation earned the school $15,000.

Dan Markingson. A Family Photo

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Protect Your Mental Health

Trapped in a program that caused worsening delusions, Dan’s mental health deteriorated until he eventually took his own life. He left a note that read: “I went through this experience smiling!” It later came to light that a judge ordered Dan to go into the UM Medical Center on the advice of Dr. Stephen Olson – a UMN Doctor – but only if he followed Dr. Olson’s treatment plan. His plan? Enrolling in the clinical trial. Dr. Olson then delegated the responsibility for Dan’s treatment to a social worker with no medical training and wholly ignored his worsening condition and his mother’s pleas for help, despite his assessment just days prior that Dan, in Dr. Olson’s own words: “lack[ed] the capacity to make decisions regarding [his] treatment.”

The death of Dan was only the beginning. The Guardian

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The Unfortunate Aftermath

The worst part is that his mother sued the school after Dan’s death, but they refused to take responsibility for their actions. Unfortunately, Dan was not the only one in the trial to take his own life. Four others attempted suicide, and one of them succeeded. The university hid behind statutory immunity and instead sought to make Mary pay $56,000 for his treatment! It then used those costs as leverage to make her abandon her suit against them. Not everyone at UM is an evil person, though. A group of bioethicists called on the university’s Board of Regents to conduct an independent investigation into the clinical trial. Unsurprisingly, their lawyer determined that no follow-up was necessary.

One of six men hospitalized after the clinical trial, Stephane Schubhan still suffers from neurological damage. NRP

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French Biotrial Tragedy

In early 2016, the French company Biotrial recruited 128 healthy volunteers to participate in a clinical trial for a new drug. Under small doses, none of the participants experienced any side effects. Once the quantities increased, six of the participants became very sick, which ultimately led to the death of one of them, with permanent damage to the rest. It was later discovered that the drug was known to have similar effects on dogs during pre-clinical trials, yet it moved to human testing.

French Health Minister Marisol Touraine left, and Professor Gilles Edan, the chief neuroscientist at Rennes Hospital. Forbes

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The Death of Guillaume Molinet

After five days of taking the experimental drug that might help dull his nerve pain, Guillaume Molinet checked into the hospital. An MRI scan showed a massive stroke in the brain stem. He was declared brain dead that day, and a week later, he passed away. Five other volunteers on the highest dose of the clinical trial drug that checked into the hospital, with four exhibiting similar symptoms and showing identical brain injuries in scans. Thankfully, none of the other participants at lower doses experienced any problems, though that seemed to be more of a stroke of luck than by design.

The drug worked on the endocannabinoid system in the brain as well as other parts. Shutterstock

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What Went Wrong with the Biotrial Case

The people running the trial appeared to lack any logic or common sense. They gave extremely high doses of the drug: almost 40 times more than needed to subdue any pain. They’d also completely ignored the fact that the drug had not really even shown indications of treating pain in the first place and moved it to human trials anyway. Despite all these missteps, everything they did was legal, but not necessarily intelligent or wise. The drug was intended to work on the endocannabinoid system in the brain. It is likely that it also worked on unintended parts in the brain which prevented an enzyme called fatty acid amide hydrolase, or FAAH, from breaking down a molecule in the brain that helps with our response to pain and anxiety.

German drug company Grunenthal remained silent about its drug for fifty years before issuing an apology. Smithsonian

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The Thalidomide Trials

Thalidomide was initially marketed in West Germany in 1957 as an over the counter drug for anxiety, sleeplessness, tension, and morning sickness. We may recognize the name now because of its adverse effects on pregnancy. Nevertheless, at the time, they thought it was a safe drug. Researchers found it to be a non-sedative with no risk of a hangover or dependency. They released it to market after testing with no need for a prescription. Most importantly, they perfromed zero tests for teratogenic potential, meaning anything that could cause fetal abnormalities.

They didn’t know this drug would harm their unborn children. RX

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Not for Pregnant Women

In 1961, Dr. William McBride and Dr. Widukind Lenze observed a relationship between thalidomide and congenital malformations like limb and bone abnormalities and gallbladder abnormalities. The drug was pulled from most markets that year and banned from all markets by 1970. By then, it had affected an estimated 10,000 infants worldwide, not including those stillborn or miscarried during pregnancy. Thalidomide’s main hazards and side effects, not including death, include fetal impairment like bilateral limb atrophy, bilateral limb absence, missing fingers and toes, malformation of the digestive tube, malformation of the duodenum, malformation or absence of the anus, and vital organs injury.

Survivors of the horrible trial. The Austrialian

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Saving the Babies

The FDA did not approve Thalidomide in the 1950s and 1960s due to the efforts of one Dr. Frances Oldham Kelsey. She refused to approve the application because of what she felt was inadequate evidence of the drug’s safety, despite its use worldwide. She insisted on scientifically reliable evidence, which she felt the application lacked. Just a year later, Dr. McBride and Dr. Lenze made their discovery, and Dr. Kelsey was awarded the highest recognition attainable for a U.S. civil servant for her role in saving thousands from death or life-long incapacitation. In October 2000, Dr. Kelsey was also inducted into the National Women’s Hall of Fame. In 1998, Thalidomide was approved in the United States as a treatment for cancer and is on the World Health Organization’s List of Essential Medicines, and is also available as a generic medicine. However, it should not be used by anyone trying to conceive a child or by anyone breastfeeding or pregnant.

Jesse Gelsinger was only two years old when he was diagnosed with Ornithine Transcarbamylase Deficiency Syndrome (OTCD). AP Photo/Family Photo via The Arizona Daily Star

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Gene Therapy Clinical Trial

Babies born with Ornithine Transcarbamylase Deficiency Syndrome (OTCD) usually don’t reach adulthood, but Jesse had a milder version of the deficiency. OTCD is a rare metabolic disorder that builds ammonia up to lethal levels in the blood. Though he was able to manage it with a low-protein diet and a regimen of anywhere between 30 – 50 pills every day, he was incredibly interested to hear more about the trial that could treat it. Researchers at the University of Pennsylvania were developing a clinical trial to inject patients with a working version of the gene he didn’t have – attached to a cold virus to make it more spreadable.

Jesse’s story and the failed gene therapy made national news. CBS News.

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What Happened to Jesse? (Part 1)

Jesse was the 18th person to receive the injection. Previous patients had experienced flu-like symptoms, but he reacted much more severely. He then showed signs of jaundice, blood clotting, and organ failure. Four days later, he was declared brain-dead and taken off life support. After a thorough investigation, many troubling things came to light. The researchers had not retooled their eligibility criteria despite promising the FDA that they would.

Clinical Trials

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What Happened to Jesse? (Part 2)

Two patients experienced severe side effects, but it was not reported, nor was the study put on hold. Jesse’s pretrial test results indicated that his liver function was poor enough that he should not have received the drug at all – worse yet, Jesse was not informed of any of these issues, so he did not have informed consent. Jesse’s family sued, and the University settled for an undisclosed amount. In January 2000, the FDA suspended human research at UPenn’s Institute for Human Gene Therapy, and the University eventually shut the program down.

Potti is a former Duke University associate professor and cancer researcher. Biz Journals

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Anil Potti’s “Miracle” Cancer Drug

Anil Potti is the scariest kind of doctor. He is the one who promises you the world when he knows he is lying. He promised cancer treatments with an 80 percent cure rate and fabricated data that convinced medical professionals that he could save 10,000 lives a year. Anil Potti graduated from Christian Medical College in India in 1995, then completed an internship in Internal Medicine at the University of North Dakota School of Medicine in 1999. He moved on to complete training in hematology and oncology at Duke University in 2006. However, he resigned in 2010 after discovering flaws in his research and allegations of embellishments in his resume.

There is not a miracle pill for cancer treatment. Shutterstock

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Lies and Deceit

Potti and his team were accused of falsifying data regarding personalized cancer treatments. However, scientific journals published these findings. As of 2020, journals retracted 11 of his research publications. Furthermore, one has received an expression of concern, and two others have been corrected. Potti’s work was funded through the National Institutes of Health (NIH), the National Cancer Institute, the Howard Hughes Medical Institute (HHMI), and others. Joyce Shoffner was one of Potti’s victims. She signed up to participate in his cancer-curing clinical trial, undergoing a painful breast biopsy and following a regimen of Adriamycin-Cytoxan (AC) chemotherapy, which caused her blood clots and diabetes as well as PTSD from the trial. Keep reading for facts about clinical trials that won’t horribly wrong.

Macular degeneration is the leading cause of vision in people 50 years and older. Shutterstock

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Stem Cell Vision Treatment

In any clinical study, researchers treat patients as gracious volunteers that are helping further science. Sometimes, there’s a financial compensation aspect to it too. One thing is for certain: they never ask trial participants for payment in exchange for treatment. At least, that’s how things are supposed to work. In this unfortunate stem cell vision treatment, they charged three women $5,000 for their trial. Sadly, they ultimately lost most, if not all, of their eyesight.

In January 2017, a study asking for elderly participants with macular degeneration offered stem cell therapy to treat their eyesight. All three women reported bleeding and retinal detachment just days after their treatment. One woman was completely blinded, while the other two lost most of their sight. The researchers have tried to erase the trial’s existence; when you visit the records of it online, it says that the study was “withdrawn before enrollment,” which is a lie.

Do you support science for adult stem cells? Healthy MD

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What Happened to the Patients?

The patients had fat cells removed from their abdomens and a standard blood draw for lab work. The fat tissue from their cores was processed with enzymes to obtain stem cells, then platelet-dense plasma was isolated from the blood. Doctors mixed the cells with the plasma and injected it into their eyes. The process took less than an hour. However, they treated both eyes at the same time. That is another red flag, as typically a clinical trial would wait to see how one eye responds to treatment before exposing the other. Though the patients had no way of knowing this, the trial had no real scientific basis. It had no hypothesis based on laboratory experiments, no control and treatment groups, no collection of data, no clear patient masking (to see who was and was not getting treatment), and no plans for follow-up.

Manufactured (CAR)-T cells ready for infusion into a patient. Cancer.gov

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Hopeful for a New Leukemia Treatment

Researchers are always searching for a cure for cancer. Leukemia is a particularly terrifying type of cancer. So Juno Therapeutics’ clinical trial tested their new cellular-level treatment that would attack malignant cells until they appeared to vanish, it came out. No wonder researchers in the cancer community were calling it the “fifth pillar” of cancer treatment. The treatment, chimeric antigen receptor (CAR)-T cell therapy, or CAR-T for short, was not specific to Juno Therapeutics’, but its results would certainly affect the entire scientific community.

Different kinds of leukemia can require different types of treatment. Hematology

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Leukemia CAR-T Trial Fails

The study in July 2016 caused the death of three leukemia patients from cerebral edema, or swelling in the brain. Representatives from the company admit that this is common in patients receiving CAR-T treatments, immune system reactions, and increased neurological toxicity. After the news of the deaths, the company’s stock fell by 27 percent and their practices went under FDA review. The researchers did not know how to properly gauge patient immune cells’ heterogeneity. Plus, once they injected the patient, something else happened. The rapid multiplication of the CAR-T cells led to neurotoxicity. Juno learned from its mistakes and started monitoring T-cell subtypes in other CAR-T trials. Keep reading for facts about clinical trials that won’t horribly wrong.

Hoiyan Nicole Wan was barely 20 years old when she died at the University of Rochester. Henry Ford

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New York Lidocaine Disaster

Like any college student, Hoiyan Nicole Wan was in search of a little extra pocket money. She heard of a clinical trial that paid $150 for a bronchoscopy to see the effects of pollution on her respiratory system, so she signed up. Wan had not planned on the researchers taking more cell samples than initially proposed, and increasing the anesthetic, Lidocaine, by about four times the maximum dosage. The college student was released feeling very weak and in pain, and two days later she was found dead.

A tragic ending. National Geographic

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What Went Wrong?

Her autopsy revealed that the Lidocaine levels she received were lethal, causing her heart to stop beating and her organs to shut down. She had a heart attack the day of the study, in fact, after initial struggles with breathing and then going to the emergency room. Her parents settled with the university. They did not release the full details. However, it does call for a full scholarship for a Chinese-American student for eight years, an annual lecture on the ethical and safety issues in medical research involving humans, and a memorial in Ms. Wan’s name. Keep reading for facts about clinical trials that won’t horribly wrong.

Ellen Roche worked at Johns Hopkins, the very place that led the trial that killed her. JH Medicine

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John Hopkins Asthma Trial

Ellen Roche was a 24 year old technician at Johns Hopkins Asthma and Allergy Center, where she heard of a trial recruiting healthy volunteers to help doctors discover the reflex that protects the lungs of healthy people against asthma attacks. The researchers would provoke a mild asthma attack by having her inhale hexamethonium, a medication used for treating high blood pressure in the 1950s and 1960s. She signed up for the study and quickly developed a cough, though the researcher administering the trial chalked it up to a common cold. Her condition worsened over the next week. Doctors put her on a ventilator. Ellen Roche’s lung tissue dissolved and her blood pressure plummeted. Then, her kidneys began to fail. She died on June 2, 2001, a month after entering the study.

It can take months or even years to hear an apology — if ever. JH Medicine

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Admitting Fault

Medical officers from the trial now admit that the hexamethonium was either solely responsible or played a contributory role to her illness, but that doesn’t make accepting her death any better. In fact, to make things worse, participants learned the FDA did not even approve of the drug after the trial. In their consent forms, they merely referred to it as a “medication” instead of clearly indicating that it was experimental or listing the risks. Keep reading for facts about clinical trials that won’t horribly wrong.

Approximately 95% of the animals used for scientific research in the U.S. are rodents. Standford Med

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What Works on Animals May Not Work on Humans

Since chimpanzees share more than 99% of DNA with humans, and mice share more than 98%, they are susceptible to many similar health problems as humans like cancer, diabetes, and heart disease. Researchers are legally and morally obligated to ensure the health and well-being of the animals in their care. They never set out to harm them; animal testing is essential in drug approval. Animal trials have helped scientists learn about disease stages and how to treat or even cure them. Currently, animal use is even a mandated part of drug development. Current federal laws in the U.S. require proof of safety and effectiveness in animal trials before they move into human trials. In our last entry, we’ll look at a clinical trial where successful animal testing didn’t translate to safe human testing.

Potential wonder cure TGN1412 was not so wondrous. Patients had extreme pain before leading to organ failure. The Guardian

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Theralizumab – AKA The Elephant Man Trial

Theralizuman is also as TGN1412, CD28-SuperMAB, and TAB08. Thomas Hunig developed it at the University of Wurzburg in 2006. The purpose of the drug was originally to treat B cell chronic lymphocytic leukemia (B-CLL) and rheumatoid arthritis by binding to receptors on the T-cell. The six human participants were assumed that the worst symptoms they’d experience were likely a headache and nausea, but the trial soon spiraled into one of the most infamous medical trials in British history. Shortly after receiving their doses, all patients began experiencing severe pain and vomiting uncontrollably. One patient lost his fingers and toes, another had to have this foot partially amputated. The trial is “the Elephant Man Trial” because one patient’s head swelled up so much that his girlfriend teased him about looking like an elephant.

Severe swelling occurred as a result. Penn Vet

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The Cytokine Storm Symptoms

Doctors now know to call the symptoms men experienced cytokine storm. It is where their temperatures soared, their organs failed, and some of their bodies swelled past recognition. One of the participants, Rob Oldfield, had fluid seeping into his lungs and had to breathe through a mask. Ryan Wilson spent four months in the hospital and battled pneumonia, septicaemia and dry gangrene. His father had warned him the night before the trial: “Don’t do it. Your body is a temple.” The volunteers still suffer from weakened immune systems and other side effects.

Participant Rob Oldfield, 21 at the time, had amputated all of his toes and parts of his fingers. Huffington Post

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What Went Wrong with the Elephant Man Trial?

Though knowing what went wrong with the trial is difficult, there are a few theories about why it was so ill-fated. One theory claims that the period of drug injection was to blame. Researchers spent over an hour and a half injecting the drug carefully into the animals. However, injecting the entire dosage into the human participants took a mere six minutes. Another theory suggests that animal testing did not translate to human testing accurately because it was done on a macaque instead of a bonobo, so the animal-to-human DNA match was only 94% instead of 98%.

What’s good for the goose is not always good for the gander. Pharma

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Parexel on Animals vs Humans

Oddly, one source said that the first infusion in six patients was five hundred times smaller than that found safe in the animal studies, but the volunteers still suffered life-threatening organ failure. Clearly, a disconnect between animal and human studies happened here, resulting in a hugely unfortunate incident for those involved. Parexel, the drug company that ran the clinic where the trial was carried out, was found to have acted within all proper protocols. However, a final report did indicate that the trial had not adequately considered the safe dosage for humans. The company that developed the drug, TeGenero Immuno Therapeutics went bankrupt later that year.

Food

Grab These Snacks For Some Instant Stress Relief

These days, it feels impossible to not be stressed. Between our daily lives and the increasingly negative media reports, settling our nerves can feel unachievable. But,… Trista Smith - December 14, 2022

These days, it feels impossible to not be stressed. Between our daily lives and the increasingly negative media reports, settling our nerves can feel unachievable. But, we know stress can harm our brains and our bodies. And stress can also increase our risk of heart disease and depression. So finding solutions to de-stress is extremely important. However, when you’re living life, finding time for a spa day or beach vacation can be tricky. Luckily, most people can make time for a snack. And some snacks can help alleviate that stress. That’s a win-win. Reading through this list will make you hungry. So get ready to head to the supermarket, fill your tummy, and taste your troubles slipping away. Here are some foods and drinks to relax your shoulders and instantly take you to your happy place.

These cookies help relax you with science. Source: Recipe

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Matcha Cookies

In a study over 15 days, 36 people ate cookies containing 4.5 grams of matcha powder every day. They found a decrease in the stress marker, salivary alpha-amylase, compared with the placebo group. Matcha is a vibrant green powder derived from specific green tea leaves grown in the shade. It is popular among health enthusiasts because it has a lot of L-theanine, a non-protein amino acid with intense stress-relieving properties. Matcha is actually a better source of this amino acid than other types of green tea because the growing process increases the content of L-theanine, among other compounds. Human and animal studies alike have proved that matcha may reduce stress if the L-theanine content of the powder is high enough and the caffeine content is low.

Have a snack that helps with stress eating. Source: Today

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Avocados

Avocados, made famous by millennials, are no surprise on this list. Studies have shown that consuming regular portions of avocado can help reduce stress by filling you faster and making you feel more satisfied than with other snacks. Nutrient Journal published a snack study in 2014 with avocados as the primary focus. Researchers found that participants who added half of an avocado to their lunch had a 40% reduction in their desire to eat more for the three hours immediately following their midday meal. Feeling fuller will make you less likely to want a candy bar later in the day when your stress kicks in, giving you one less thing to stress out about.

Introducing a hero by the name of chard. Source: Cook Gem

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Swiss Chard

Swiss chard is a leafy green vegetable (don’t scroll yet) full of stress-relieving nutrition. Even just a cup, or 175 grams, of cooked Swiss chard contains 36% of the recommended daily dose of magnesium, a mineral that can majorly affect your body’s stress response. Conditions like panic attacks and anxiety go hand-in-hand with lower magnesium levels. Being stressed eats away your body’s magnesium stores. Researchers link low levels of this mineral to conditions such as panic attacks and anxiety. This makes magnesium abundantly valuable when you’re feeling stressed. Keep reading to learn more about more snacks that provide instant stress relief.

Just keep swimming. Source: Recipe

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Fatty Fish

Stress can increase the number of anxiety hormones in your body, such as adrenaline and cortisol. Fatty fish like salmon can reduce the levels of these hormones, resulting in less stress and improvement of overall mood. Lisa Cimperman, a registered dietitian and senior medical science liaison at Albireo Pharma, told Health magazine in 2022 that “The omega-3 fatty acids in salmon have the anti-inflammatory properties that may help counteract the negative effects of stress hormones.” Omega-3 fats are not only essential for brain health, but they also help your body manage stress. Low omega-3 can lead to increased depression and anxiety, two significant stress risks. In an earlier study published in 2021 in Molecular Psychiatry, researchers found that omega-3 can reduce overall levels of cortisol. This is the primary stress hormone. It can reduce it up to 33% compared to the placebo group. These fish also contain high levels of Vitamin D, which plays a vital role in overall health as well as in fighting stress.

Don’t get it stuck in your teeth, though. Source: TikTok

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Parsley

We all know parsley is that pretty green stuff on food served by restaurants. However, did you know it’s also an herb with tons of antioxidants? Antioxidants are compounds that neutralize unstable molecules — aka free radicals. They also help to protect us against oxidative stress. Oxidative stress goes hand-in-hand with many illnesses and ailments, such as mental health disorders like depression and anxiety. Studies have shown that a diet packed with antioxidants can help you prevent stress and anxiety. Antioxidants also help reduce inflammation, a condition many people suffer from chronic stress. Parsley is also rich in carotenoids, flavonoids, and volatile oils, all of which have their own high antioxidant properties.

Yogurt is good for gut health and more. Source: Paws Daily

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Yogurt

This might sound crazy, but gut bacteria could increase stress levels. According to the National Center for Complementary and Integrative Health, your brain and gut communicate through chemicals in the body, and your gut microbiota may affect your emotions and even your behavior! As an example, the probiotic bacteria by the name of Lactobacillus rhamnosus contains a neurotransmitter called GABA that helps to regulate brain activity and can also calm anxiety. In a study published in 2019 in Frontiers in Psychiatry, researchers divided 38 healthy volunteers into two groups. The first was a control group, and the second was the experimental group. The experimental group consumed a daily probiotic mixture containing Lactobacillus and Bifidobacterium bacterial strains daily. Six weeks later, the researchers discovered a significant improvement in the mood of the experimental group and a reduced level of depressive mood state, anger, and tiredness. They also found an improvement in the quality of their sleep. The study was pretty small, so we are looking forward to more research to confirm the results-but when you consider the other benefits of yogurt, like calcium and protein, in addition to probiotics, it seems clear that yogurt can be a great snack.

This may actually cause stress if consumed before a date. Source: The Tab

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Garlic

Garlic girlies of the world, rejoice! This food may be a tremendous stress-relieving snack. It is high in sulfur compounds that help increase levels of glutathione, and this antioxidant is a major stress fighter. In animal studies, it has been suggested that garlic can help fight stress and also reduce symptoms of anxiety and depression. Garlic is also widely recognized for its ability to fight bacteria, viruses, fungi, and even parasites. One study found that allicin, an active component of freshly crushed garlic, had antiviral properties and was also effective against a broad range of bacteria, including multidrug-resistant strains of E. coli. We still need more research on humans but keep calm and enjoy garlic.

Be like Mike and just beet it. Source: Eat This Not That

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Beets

Beets have grown in popularity over the years, becoming a favorite of health nuts and crunchy people everywhere, and it is easy to see why. They contain a high amount of folate, a vitamin that plays a role in relieving stress. According to Healthline, one cup of beets can supply up to 37% of the folate you need daily. Because of its like with the nervous system, low levels of folate have been known to trigger mental fatigue, forgetfulness, confusion, and even insomnia. Several common medications can eat away at your body’s folate levels, including drugs that lower cholesterol, anti-inflammatory drugs, diabetes medications, and birth control pills.

Here’s a nutty suggestion for stress relief. PS – these came out of the air fryer. Source: Fork to Spoon

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Cashews

Just an ounce of this delicious, rich nut contains 1.6 milligrams (mg) of zinc. That’s around 13% of the recommended daily value for females, according to the National Institutes of Health. Zinc, a mineral, is essential to our bodies and can help alleviate anxiety. In 2019, a study published in Current Developments in Nutrition found that daily use of multivitamins and mineral supplements can improve anxiety symptoms in young adults between the ages of 18-24. If you think you’re already getting enough zinc, cashews (or other zinc-rich foods, including oysters, yogurt, and beef) may not help your mood. However, cashews also contain omega-3s and are packed with protein, making them a great snack in any situation. Keep reading to learn more about more snacks that provide instant stress relief.

Enjoy this relaxing breakfast food in a variety of yummy flavors. Source: Recipes from a Pantry

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Oatmeal

If you like having sugary cereal, or a doughnut for breakfast, try oatmeal instead. It can be the best breakfast choice when stress hits. Prepared oatmeal can also be a good source of tryptophan, with 147 milligrams per cup. Tryptophan, also found in turkey, is an amino acid needed to grow and maintain your body’s proteins, muscles, enzymes, and neurotransmitters. It also aids in the production of the stress-relieving chemical serotonin. UC San Diego Health says tryptophan alone isn’t enough to make serotonin. You also need to eat carbs in order to allow the tryptophan to pass the blood-brain barrier. Next time you’re craving Cocoa Puffs or Krispy Kreme, grab a bowl of brown-sugar oatmeal instead and feel the effects of relaxing serotonin. Stress can cause your blood sugar to go up, so a complex carb like oatmeal won’t add to your potential rise in glucose.

A different kind of nightcap. Source: Eat This Not That

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Chamomile

Instead of a beer or glass of wine in the evening, grab a cup of tea. If you’re really looking to relax, chamomile tea is the way to go. It is a healthier way to unwind. Chamomile promotes relaxation and sleepiness and can enhance and improve sleep quality. Good sleep is vital in fighting stress, and sleep also helps optimize immune function, which can be weakened by stress. But be careful. Those with severe seasonal allergies (particularly ragweed) may not tolerate it well, nor should you drink it while pregnant, or if you’re taking blood thinners.

Crack this nut to kill stress. Source: Healthline

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Pistachios

If you have spiraling, ongoing loops of negative thoughts going around in your brain, making a repetitive motion with your hands can help quiet that inner monologue. Like crocheting or kneading bread, shelling pistachios or peanuts can help you relax your mind. The added step of cracking each individual shell slows down the pace of your eating, which also allows people who suffer from stress-eating. Even better than that, pistachios can improve your heart health as well. An article written in 2015 by the British Journal of Nutrition showed that pistachios contain high levels of antioxidants and anti-inflammatory potential. “Eating pistachios may reduce acute stress by lowering blood pressure and heart rate,” said Mangieri. “The nuts contain key phytonutrients that may provide antioxidant support for cardiovascular health.”

A stress-free, salty sea snack. Source: Recipe

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Seaweed

If you love sushi, today’s your lucky day! Your cali roll is wrapped in seaweed, giving you the added benefit of stress relief. “Seaweed is rich in iodine and one of the few sources of this important mineral,” Cynthia Sass, MPH, RD, a contributing nutrition editor, told Health magazine. Too little iodine can trigger fatigue and depression, but just a quarter cup of seaweed salad can pack over 275% of the daily value. This one will also come with a bit of a warning: It is possible to eat too much seaweed. Since it contains large amounts of iodine, which can affect thyroid health. A small 2020 study suggests that consuming seaweed may cause high iodine exposure, which can lead to a thyroid condition. A 2019 review notes that seaweed may also contain heavy metals.

Is this why rabbits always seem so chill? Source: Mashed

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Leafy Greens

Instead of pizza or takeout for lunch when you’re stressed, go green. “Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm,” Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics, told Health. A scientific study in 2022 published in the Journal of Affective Disorders looked at over 14,500 people. It found a significant inverse relationship between depression and increased intake of selenium, zinc, and B vitamins, including folate. This means these vitamins and minerals were helping reduce depression in the subjects studied. Additionally, a 2018 study published in Frontiers in Psychology discovered that students who attend college feel calmer, happier, and have more energy on days they eat the most fruits and veggies.

A good egg goes a long way. Source: Kitchn

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Eggs

Eggs are a breakfast classic, but there’s more to them than meets the eye. “Whole eggs are one of the few natural sources of vitamin D,” said Sass. “This nutrient is linked to several important health benefits, including better immune function, anti-inflammation, and mood regulation, including reducing symptoms of depression.” A review published in 2021 in the journal Clinics said that the majority of studies looking at the link between vitamin D and mood had shown a reduction in symptoms of depression, anxiety, and mood with increased vitamin D levels.

Make sure you gobble this up at least once a year. Source: NBC

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Turkey

You may have already heard that the tryptophan in turkey is the culprit behind that Thanksgiving Day food coma. This amino acid aids in the production of serotonin, a chemical that regulates hunger, happy feelings, and a sense of well-being. By itself, tryptophan may have a relaxing effect. A study published in 2016 in the Archives of Psychiatric Nursing found that at high doses of dietary tryptophan, subjects showed significantly less depression and irritability and decreased anxiety. If you’re not a turkey person, fret not. Tofu, fish, lentils, oats, beans, and even eggs contain tryptophan.

Here’s one you already have in your fridge. Source: TikTok

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Vitamin D

Fortified milk is a fantastic way to get vitamin D, which can boost happiness. A study that took place over 50 years by London’s UCL Institute of Child Health, published in 2013 in PLOS Medicine, found a link between lower levels of vitamin D and an increase in the risk of panic attacks and depression among 5,966 men and women. The subjects who had enough vitamin D in their system had a lower risk of panic disorders and depression compared to the men and women who had the lowest levels of vitamin D. If you have a dairy allergy or you are lactose intolerant, you’re not out of luck. Other foods contain vitamin D, so you can still unlock the stress-relieving powers of the vitamin. Some foods like salmon and egg yolks contain vitamin D, and for vegetarians and vegans, fortified cereal will also get you your daily dose.

Try these on oatmeal, muffins, or pies for some double de-stressing! Source: Gnom-Ghom

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Blueberries

Blueberries are regarded as a superfood by many health nuts. They are rich in nutrients and antioxidants. “When you’re stressed, there’s a battle being fought inside you,” says Mangieri. “The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body’s response to stress.” There has also been scientific research done to show that people who eat blueberries receive a boost in natural killer cells, which is a type of white blood cell that plays an essential role in the immune system, which is vital for fighting stress.

You know what they say? A fruit juice a day keeps the doctor away. Source: Know Your Meme

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Orange Juice

Oranges are one of the top vitamin C sources and therefore are an excellent way to relax and lower stress levels. Vitamin C not only supports immune function. It can be weakened by stress leading to illness. However, this essential vitamin also helps lower the stress hormone cortisol, which can have bad effects on the body. The dangers of high levels of cortisol may include fatigue, brain fog, increased appetite, and weight gain, especially around the middle.

Try this stress-relieving snack with a partner 😉 Source: Thrillist

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Oysters

Oysters are known worldwide as an aphrodisiac, but did you know their high zinc content is another great reason to eat those delicious little mollusks? According to the NIH, oysters contain more zinc per serving than any other food on earth. You can get up to 32 milligrams (mg) of zinc in each serving of six raw oysters, and that is up to 400% of your recommended daily allowance! Zinc is not only a great way to kick a cold, “Zinc may lower the body’s response to stress,” nutritionist Keri Gans, RD, told Health. “It’s an antioxidant, which has the ability to possibly strengthen the immune system, have anti-inflammatory properties, and in zinc specifically, it may lower the body’s response to stress and anxiety.”

Think like a bird. Source: Getty Images

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Seeds

Seeds like flax, pumpkin seeds or pepitas, and sunflower seeds are all excellent sources of magnesium. Magnesium can also be found in leafy greens, yogurt, nuts, and even fish. Adding more of this mineral to your diet may help you regulate your emotions. “Magnesium has been shown to help alleviate depression, fatigue, and irritability,” says Sass magazine. “Bonus: When you’re feeling especially irritable during that time of the month, the mineral also helps to fight PMS symptoms, including cramps and water retention.”

Chocolate chip cookies, anyone? Or go for a dark chocolate cupcake. Source: Two Sisters

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Dark Chocolate

If you’re looking for a reason to eat chocolate every day, I’m here to give you one. Eating dark chocolate on the regular (in moderation, of course, not the whole bar) can actually have the ability to regulate your levels of stress. In a study published in 2014 by the International Journal of Health Sciences, eating 40 grams (g) or about 1.5 ounces (oz) of dark chocolate or milk chocolate every day for a period of 2 weeks lowered the levels of stress in men and women who participated in the study. It can even reduce your stress hormones, including cortisol! “Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. Finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love,” says Sass. Keep an eye out for chocolate that contains 70% cocoa or above.

People of the world, spice up your life. Source: Refinery29

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Turmeric

Adding turmeric to your food doesn’t just make it taste better; it can also give you some stress relief. Turmeric will give you an extra boost of nutrients that make you feel good. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others. It has anti-inflammatory properties, specifically curcumin. “Curcumin is known to possibly stimulate the ‘feel-good’ hormones in our body, like serotonin and dopamine,” said Gans. “So, by default, it will probably put you in a better mood.”

Mmmm, another Thanksgiving favorite. Source: NPR

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Sweet Potatoes

Get yourself an extra helping of sweet potatoes, which can help you lower the levels of the stress hormone cortisol in your body. While cortisol levels are highly regulated, chronic stress may contribute to cortisol dysfunction, leading to inflammation, pain, and other adverse effects. A study took place over the course of 8 weeks on women with excess weight or obesity. Researchers found that the participants who ate a diet heavy in nutrient-dense carbs had much lower salivary cortisol levels than those who followed a standard Western diet of high amounts of refined carbs. Sweet potatoes are a healthier alternative than other potatoes, and they also contain vitamin C and potassium, two other stress-fighting additions.

Here’s a snack that’s been around for 1500 years. Source: Today

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Kimchi

Kimchi, a fermented vegetable dish, is typically made with napa cabbage and daikon, a type of radish. Fermented foods, including kimchi and kombucha, are full of bacteria that are good for your gut — aka probiotics. Probiotics are high in vitamins, minerals, and antioxidants. Science has shown that fermented foods can aid in the reduction of stress and anxiety levels. One example is a study of 710 young adults, and the people who ate fermented foods more often than their counterparts experienced fewer symptoms of social anxiety. Many studies have proven that probiotic supplements and probiotic-rich foods like kimchi also have positive effects on mental health. This is thought to be due to their interactions with your gut bacteria, which can directly affect your mood.

Hummus asks you to relax and eat some chickpeas. Source: Plant Based with Amy

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Chickpeas

If you’ve ever tried the Mediterranean diet, you’re already familiar with chickpeas. They are full of stress-fighting vitamins and minerals, including magnesium, potassium, vitamin B, zinc, selenium, manganese, and copper. Chickpeas, a member of the legumes family, are not only delicious but also rich in L-tryptophan, the same tryptophan that makes you need that Thanksgiving nap (after eating turkey). Your body needs it for mood regulation and to produce neurotransmitters. Scientists have found that a diet that contains high levels of plant proteins, like chickpeas, can help improve the health of your brain and mental performance. They studied over 9,000 people as they followed a Mediterranean diet rich in plant foods, including legumes, and experienced better moods and less stress than those who followed a typical Western diet high in processed food.

This one brocks! Source: Narcity

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Broccoli

Like broccoli, plants in the cabbage family are popular for their health benefits. Adding these vegetables to your diet can lower your risk of getting certain cancers, heart disease, and even mental health disorders like depression. Broccoli, and other cruciferous vegetables, contain some of the highest concentrations of magnesium, vitamin C, and folate. These fight symptoms of depression. Broccoli has high sulforaphane levels. What is sulforaphane? It is a sulfur compound with neuroprotective benefits and can give a calming and antidepressant effect. Even just 1 cup (184 grams) of cooked broccoli contains over 20% of the daily recommended dose of vitamin B6, which can lower the risk of anxiety and depression in women when taken in higher amounts.

I’m pretty sure this justifies eating as much spin-art dip as you want. Source: YouTube

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Artichokes

Another essential to the Mediterranean diet is artichokes. They are a super concentrated source of fiber and are ultra-rich in prebiotics, a kind of fiber that feeds the good bacteria in your gut. Animal studies show that prebiotics like fructooligosaccharides (FOSs), which artichokes contain high levels, can help reduce stress. In addition, one review showed that people who ingested five or more grams of prebiotics daily had lowered anxiety and depression symptoms. They also have suggested that high-quality, prebiotic-rich diets can reduce your risk of stress. Artichokes also contain high levels of potassium, magnesium, and vitamins C and K, which all help your body respond to and healthily recover from stress.

A tahini bit of this goes a long way in de-stressing. Here is a tahini sauce. Source: Recipe

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Tahini

Tahini, a smooth buttery spread made from sesame seeds, is another excellent source of the amino acid L-tryptophan. The body needs L-tryptophan for the mood-regulating neurotransmitters dopamine and serotonin. Adding more tryptophan to your diet can help give you better moods and lower feelings of depression and anxiety. Researchers followed a group of 25 young men and women for four days. They noted that a diet that was high in tryptophan led to better moods and decreased anxiety. It can reduce depression symptoms when compared to a diet that was lower in amino acids.

It’s okay to be a little shellfish once in a while. Source: University of California

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Shellfish

Shellfish like mussels, clams, and oysters are high in taurine, an amino acid that has been studied for its potential mood-boosting benefits. Taurine, as well as other amino acids, are needed in the production of neurotransmitters like dopamine. These neurotransmitters are necessary for regulating your body’s stress response, and studies have shown that taurine might have antidepressant effects. These shellfish also contain high levels of vitamin B12, zinc, copper, manganese, and selenium, which are all great mood boosters! A study of 2,089 Japanese men and women showed a correlation between low zinc, copper, and manganese levels and depression and anxiety symptoms.

Add this to smoothies to give yourself a super boost of relaxation. Source: Etsy

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Acerola Cherry Powder

Acerola cherries are widely regarded as containing some of the highest concentrations of vitamin C. They have 50-100% more vitamin C than citrus fruits like oranges and limes. This vitamin is an integral part of the stress response. High levels of vitamin C go hand-in-hand with better mood and lower levels of anger and sadness. Additionally, adding more vitamin C to your diet can improve your overall mood. While you can eat the cherries fresh, they go bad rather quickly. They’re most often sold in freeze-dried powder form that you can add to food and drinks.

 

Where Do We Find This Stuff? Here Are Our Sources:

18 of the Best Stress-Relieving Foods (healthline.com)

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