What Is Resilience from a Biomedical Perspective?

In understanding how to cultivate resilience, it is helpful to understand the connections between the body’s internal systems and external stressors. Resilience is not merely a psychological attribute but a complex interplay of factors such as the microbiome, inflammation, dietary choices, physical activity, and stress management. Learn more about research supporting resilience from these various biomedical perspectives below.

The Microbiome and Resilience

Emerging research underscores the pivotal role of the gut microbiome in influencing resilience. The gut-brain axis, a two-way network between the gastrointestinal tract and the brain, plays a significant role in mental health and resilience. A pivotal study by Dinan, et al, demonstrated that alterations in the gut microbiome composition can profoundly impact stress responses and emotional regulation. This research highlights how nurturing a healthy microbiome through high-quality probiotics, fermented foods, and fiber-rich diets can bolster resilience. We have compiled additional resources for healing the gut microbiome, which you can find here.

Inflammation and Resilience

Chronic inflammation is closely linked with numerous health conditions and can impede resilience. A study by Ahuja and colleagues showed that lower levels of inflammation coincide with stronger immune resilience. The good news is that even if a person has some type of immune dysregulation, taking steps to lower inflammation can strengthen the immune system and improve resilience. Read our page on How to Reduce Inflammation, which includes ideas such as supplementing with antioxidants, supplementing with minerals and more.

Dietary Interventions and Resilience

Diet plays a crucial role in improving resilience by providing essential nutrients that support physical and mental health. A randomized, controlled trial  known as the “SMILES’ trial” found that dietary interventions can significantly improve mood and overall resilience. This study showed that diets rich in whole foods, fruits, vegetables, and lean proteins such as the Mediterranean diet contribute positively to resilience by improving nutritional status and reducing inflammation. While the Mediterranean diet is one option, we also recommend making changes such as eliminating foods that your child may be sensitive to, removing vegetable oils and trans fats, eating a clean diet, eating a whole-foods diet, balancing blood sugar, lowering the amount of glutamate and potentially implementing a gut-healing diet to improve your child’s resilience.

Physical Activity and Resilience

Physical activity is another cornerstone of building resilience. A systematic review research article found that exercise has an antidepressant effect that is potentially triggered by improved circulating levels of BNDF, kynurenine, and interleukine-6, all of which are markers of inflammation within the body. This evidence bolsters the newer model of depression, which views it as a symptom of a chronically inflamed body and brain. To us, this is good news because it means that there are specific and concrete interventions, such as regular physical exercise, to not only enhance physical health but also to significantly reduce symptoms of depression and anxiety. Regular physical activity can stimulate the production of endorphins and other neurochemicals that foster resilience against stress and mental health challenges.

Stress Management and Resilience

Effective stress management techniques are vital for developing resilience and reducing the burden of chronic stress. A meta-analysis about health benefits of stress-reduction techniques showed that mindfulness-based practices, such as meditation and yoga, substantially improve mental health, decrease stress levels, and enhance overall resilience.We can use this study to remind ourselves that integrating mindfulness and stress reduction into our daily routines can support mental and emotional well-being.

Conclusion

Resilience is a multifaceted attribute that is dependent on various biomedical and lifestyle factors. By understanding research such as the studies mentioned above, as well as those listed in the Sources &  References section below, we can better appreciate the integrative approaches that can foster resilience. Incorporating these practices into everyday life not only supports physical health but also strengthens mental and emotional resilience, enabling children and adults to navigate life’s challenges more effectively.

About Maria Rickert Hong CHHC

Prior to working on Wall Street, she was a marketing specialist for Halliburton in New Orleans, where she also received her MBA in Finance & Strategy from Tulane University.

She is the author of the bestselling book Almost Autism: Recovering Children from Sensory Processing Disorder and the co-author of Brain Under Attack: A Resource for Parents and Caregivers of Children with PANS, PANDAS, and Autoimmune Encephalitis. She is a co-author of Reversal of Autism Symptoms among Dizygotic Twins through a Personalized Lifestyle and Environmental Modification Approach: A Case Report and Review of the Literature, J. Pers. Med. 2024, 14(6), 641.

Maria is also a Certified Holistic Health Counselor. Her work can be found on DocumentingHope.com, Healing.DocumentingHope.com, Conference.DocumentingHope.com and MariaRickertHong.com

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