Category Archives: Mental Health

Poor Heart Health Can Increase Stroke and Dementia Risk

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healthy eating, health, food, healthy fats, fish, fruits, vegetables, avocado, olive oilWhen you hear about brain health, you may think of lowering stress and anxiety. However, having a healthy brain also involves reducing risk of stroke as well as memory conditions like Alzheimer’s and dementia.  A recent report has found that keeping your body healthy is vital to keeping your brain healthy.

Having a healthy body involves more than just eating healthy and exercising. American Heart Association’s Life’s Simple 7 provides simple guidelines to help you develop a healthy body and healthy brain.

What are the Life’s Simple 7?

  • Manage blood pressure– A healthy blood pressure is one where the systolic, or top number is 120 or less, and the diastolic, or bottom number, is 80 or less.  The systolic pressure measures the pressure during contraction of your heart, while the diastolic measures the pressure in between heart beats.  You should have your blood pressure checked at least once a year at your annual doctor’s visit.  If you have hypertension, or a blood pressure of 140/90 or higher,  you should see your doctor at least every 6 months to monitor your blood pressure.
  • Control cholesterol– You should keep track of your cholesterol numbers at least once a year to stay healthy. This includes not only total cholesterol, but also your LDL, HDL, and triglycerides.  If you already have high cholesterol or triglycerides, be sure to visit your healthcare provider every 6 months to keep track of your numbers.
  • Keep blood sugar normal– When you visit your health care provider, be sure to take a look at your fasting blood glucose and HgA1C numbers. The fasting blood glucose will give you an idea of your current blood level of glucose. However, your HgA1C will give you a three month average of your blood glucose levels. Your HgA1C provides a long term picture of your blood glucose levels and is a better diagnostic tool. A prediabetes diagnosis would occur at an HgA1C of 5.7 to 6.4.  If your HgA1C is 6.5 or higher, you may have diabetes. Be sure to get your numbers checked every year. Check your numbers more often if you have a family history or diagnosis of diabetes or prediabetes.
  • Get physically active– The Department of Health and Human Services recommends 30 minutes of moderate exercise 5 days a week for optimal health. Moderate exercise can include walking, swimming, gardening, biking, or dancing.  You can split this 30 minutes up into five or ten minutes here and there throughout the day.
  • Eat a healthy diet– A healthy diet contains plenty of protein, healthy fats, and fiber-rich foods. Protein can come from lean meats, low-fat dairy products, and healthy plant-based proteins such as legumes, nuts, and seeds. Fiber-rich foods include fruits, vegetables, and whole grains like oats and quinoa. Also, healthy fats from plant-based oils like olive oil, nuts, seeds, avocado, and fatty fish can improve brain health and improve heart health.
  • Lose extra weight– It is important to maintain a healthy weight to lower risk of chronic conditions. Obesity-related conditions like heart disease and diabetes can increase risk of brain health conditions.  Therefore, losing weight can improve both heart and brain health.
  • Don’t start smoking or quit– Smoking can constrict blood vessels and increase risk of hypertension. Therefore, if you don’t already smoke, don’t start. If you do smoke, contact smokefree.gov for resources on how to quit.

A recent report by the American Heart Association (AHA) has found that brain health is linked to healthy lifestyle factors.  For example, increased blood pressure, blood glucose levels, and high cholesterol can increase risk of atherosclerosis, or narrowed blood vessels. Narrow blood vessels can restrict blood flow to the tissues and organs.  This can lead to increased risk of stroke. Over time, multiple strokes or mini strokes can lead to cognitive impairment, or vascular dementia.

The risk factors for stroke as listed in the Life’s Simple 7, are the same for Alzheimer’s disease.  The Life’s Simple 7 are risk factors that can be measured, modified, and monitored.  Therefore, healthcare providers can use the knowledge gained from observing such factors to help better treat their patients.  Scientists hope that such data can also lead to expanding research. They hope they may be able to detect genetic or brain markers that could lower the number of people who get dementia.  Nearly 75 million people are expected to have dementia by the year 2030.  However, this number may be lowered if steps are taken now to provide brain health prevention guidelines. Therefore, take steps to improve your lifestyle today to keep a healthy brain for life.

Other ways to create a healthy life include taking nutrient-rich supplements such as Livrio by Vita Sciences. Livrio contains natural compounds such as milk thistle that have been shown to support a healthy liver.  This supplement helps cleanse and detoxify your liver, in turn providing you with improved energy, glowing skin, and overall well-being.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (September 7, 2017) “Seven Steps to Keep Your Brain Healthy from Childhood to Old Age” http://newsroom.heart.org/news/seven-steps-to-keep-your-brain-healthy-from-childhood-to-old-age

Can Skipping Breakfast Impact Your Health?

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breakfast, egg, vegetable, whole grain, fruit, milkDo you skip breakfast? Does your busy schedule make it hard to eat in the morning? Are you just not hungry in the early hours of the day? You may have heard that breakfast is the most important meal of the day.  Recent research has found that this may be true. Skipping your morning meal can deprive your body of many important nutrients vital to overall health.

Health benefits linked with eating a morning meal include better focus, more energy, lower risk of heart disease and diabetes, among other things. However, a 2011 study found that it is not just important that you eat breakfast, but what you eat at breakfast.

What is a healthy breakfast?

A 2011 study by the Institute of Health and Society in Worcester, UK found that it is lower glycemic and higher protein foods at breakfast that will provide the most health benefits. Therefore, swap out your coffee cake or sugary cereal for more nutrient-dense foods. Recommended morning breakfast protein sources include eggs, legumes, nuts, seeds, fish, and poultry. Also, protein from soy, hemp, and pea protein powders can provide a great non-dairy source of protein.  In addition, cottage cheese and protein-rich Greek yogurt are great morning meal options. It is suggested that 30 grams of protein should be eaten at your morning meal to provide an adequate energy source.

Along with protein, you should balance out your morning meal with complex carbohydrates for fiber.  Such fiber-rich foods may include high-fiber cereals such as bran or oatmeal. Other fiber-rich carbohydrates may include low-glycemic fruits such as berries, grapes, or citrus fruits.  Also, you could add non-starchy vegetables to your breakfast such as peppers, onions, or leafy green vegetables in your omelette. You could also add spinach leaves, kale, or carrots to your morning smoothie with a scoop of plant-based protein powder and some berries.

Recent research

A more recent study in the British Journal of Nutrition has found that those young people who skipped breakfast were more likely to be low in nutrients such as folate, calcium, iron, and iodine. Nearly a third of students who skipped breakfast had low iron intake versus 4-percent who did eat in the morning. Similar findings were found for calcium intake. One-fifth of students who did not eat breakfast had low calcium intake versus 3-percent of those who did eat a morning meal.

The Centers for Diseases Control have found that students who eat a morning meal have improved performance in school. Students who eat breakfast tend to have better focus, attendance, grades, and memory compared to those who skip.  It is likely that adults would have the same benefits from eating breakfast. However, more studies would need to be done in such age groups to confirm this theory.

Filling in the Nutrient Gaps

If you find that you are not getting a morning meal in each day, here are some ways to ensure you are getting all of your nutrients during the day.

  • Have healthy snacks available with you at all times. Fiber-rich nuts and seeds, protein-rich jerky and protein bars, as well as freeze-dried fruit are healthy snacks that do not need refrigeration. Keep these snacks in your car, purse, backpack, or at work to make sure you always have nutritious sources of energy on hand.
  • Carry an emergency protein shake with you on-the-go. Pre-prepared protein shakes and waters can provide portable nutrition.  If you don’t have time to sit down and eat a solid meal in the morning, you can at least sip your meal while sitting in traffic or during your morning class or meeting. There are many non-dairy sources of protein drinks for those who may have a dairy intolerance.
  • Take a multivitamin daily to fill in the nutrition gaps. Ask your doctor to test for such important vitamins as B12, vitamin D, and iron.  If you are low in any of these vitamins, taking supplements may be necessary to get your health up to speed.  In the meantime, it doesn’t hurt to take a multivitamin daily. A great multivitamin choice is Zestia by VitaSciences.  Zestia contains a comprehensive vitamin profile, 45 fruits and vegetables, a superfood complex, and probiotics to help support optimal health.

–written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Centers for Disease Control (May 2014) “Health and Academic Achievement” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017414/

Kamada, I., et al. (2011) “The impact of breakfast in metabolic and digestive health.” Gastroenterology and Hepatology from Bed to Bench, 4(2):76-85.

Medline Health News (August 17, 2017) “Young Breakfast Skippers Lack Vital Nutrients” https://medlineplus.gov/news/fullstory_167879.html

Could Estrogen Help Depression?

Aging, alternative medicine, anxiety, ashwagandha, Boost energy!, cognitive function, depression, Health News, menopause, Mental Health, stress, women's health, , , , , , ,

Every once in a while, you may feel a bit gloomy, disappointed, or stressed. However, depression is much more than just having a bad day. Depression is a serious mood disorder that can make simple tasks such as eating, working, and sleeping much more sad, anxiety, depression, menopause, mental healthdifficult. A recent study has found that low estrogen levels in some women may be linked to depression.

According to the National Institutes of Mental Health (NIMH), depression occurs when you have several of the following symptoms for more than two weeks.

  • persistent sad mood
  • hopelessness
  • loss of interest in things that were once enjoyable
  • decreased energy
  • trouble focusing or making decisions
  • appetite or weight changes
  • thoughts of taking one’s own life
  • aches or pains with no clear cause

Also, a person may be at higher risk for depression if they have a family history of the condition. Major life changes or chronic health problems may also increase their risk. Most recently, a study in Menopause showed that a lack of estrogen exposure may put women at higher risk for depression.

The study looked at 1300 women and their level of estradiol exposure related to their depression risk. It was found that those with higher levels of estradiol exposure from the onset of menstruation to menopause had lower levels of depression.  Also, those women who had longer term use of birth control had a lower risk of the condition.  It is important to know that the number of pregnancies and use of breastfeeding did not impact these results.

There is no cause and effect of low estrogen and depression, but these study results are still important.  This is because those with earlier menopause, more frequent hot flashes, and less frequent periods all were at higher risk for depression.  Hormone changes are likely to blame for this. During such times during and after menopause, women are at much higher risk for depression than others.

Therefore, if you feel you may be dealing with depression, there are many resources for help.  There is no one treatment that will help everyone. First of all, let your doctor know if you are feeling depressed. Your doctor may be able to provide medicines that may make dealing with your depression easier to deal with. Also, they could test your hormone levels and provide hormone supplements that may reduce symptoms. Other resources for depression are listed below.

  • Talk therapy with a licensed health care provider can help you talk about your feelings. Such counseling can help you manage your stress better and cope with life issues in a healthy way.
  • Being more active through walking, running, gardening, or other exercises. The fresh air from nature and the “feel good” hormones released during exercise can help improve mood.
  • Spending time with other people such as family, friends, or support groups can improve your mood. Talking with others that care about you and your health can help you see that you are not alone in dealing with life’s issues.
  • Setting realistic goals for yourself can make life easier to deal with. Taking small steps towards your goals can make life seem less overwhelming. You should celebrate each small victory and don’t be afraid to ask others for help along the way.
  • Ask your doctor about trying certain supplements such as Estrosa by Vitasciences.  Estrosa contains compounds such as Black Cohosh that have been found to help relieve the hot flashes, weight gain, bloating, and mood swings related to menopause. For both women and men, Elevia by Vitasciences helps boost serotonin levels which can improve mood and calm the mind.

Also, foundations such as Hope for Depression provide valuable resources to help those depression, foundationwith depression learn more about the condition. Also,  this foundation helps support research efforts to find better treatments for those with depression.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Medline Plus (July 21, 2017) “Estrogen May Influence Women’s Depression Risk” https://medlineplus.gov/news/fullstory_167353.html

National Institute of Mental Health (October 2016) “Depression” https://www.nimh.nih.gov/health/topics/depression/index.shtml

Can Meditation Help Those With Anxiety Focus?

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Even after thousands of years since its development, meditation is still used as a way to develop the mind and evolve spiritually.  However, even though the term “meditation” may provoke thoughts of religious context, the exercise itself simply involves a specific, comfortable posture, a focus of attention, and an open attitude. Specifically, this may involve repetition of affirmations, relaxation breathing, and clearing your mind of extraneous thought.  According to the National Institutes of Health, meditation holds significant health benefits.  In particular, research has shown the exercise tomeditation anxiety focus mental health benefit those with anxiety, depression, insomnia, and even irritable bowel syndrome. Furthermore, in those with anxiety, meditation helps diffuse worries by improving focus on the present-day.

A recent study in the journal Consciousness and Cognition looked at a group of 82 people with anxiety. Subjects were asked to perform a computer task and were interrupted frequently to test their focus.  Next, subjects were divided into a meditation group and an audio story group.  Results show that those who meditated had greater focus in the second half of the study then those who listened to the audio story.

Therefore, it is safe to say that meditation exercises show promise for helping those with anxiety.  Researchers of the study state that mind wandering account for nearly half of a person’s consciousness. Furthermore, when those with anxiety wander off into repetitive off-focus thought, they may have trouble learning, completing tasks, or functioning safely. However, the National Institutes of Health want to remind you that meditation should not replace primary conventional care of health conditions.

What Are Other Ways to Help Reduce Anxiety?

Besides meditation, there are various ways you can help reduce anxiety:

  • Visit your healthcare provider for counseling or medication treatment
  • Exercise on a regular basis for at least 30 minutes a day; low impact exercises such as walking will do the job.
  • Schedule “me-time” every day engaging in an activity yo love to do such as reading, painting, watching a movie, or cooking; do something that relaxes your mind.
  • Delegate tasks on your to-do list; get others to help with some tasks or schedule some things for another day.
  • Stay connected with a support system through family, friends, coworkers, or community and religious organizations.
  • Use essential oils such as frankincense and lavender to provide a calming scent when practicing relaxation breathing. You can either place oils in a diffuser, or dab on wrists and neck for a more concentrated scent.
  • Drink herbal teas such as peppermint to calm digestion or chamomile to help soothe the mind and promote sleep.
  • Try a supplement such as Sereneo by Vita Sciences. Sereneo contains natural ingredients such as magnesium, chamomile, and valerian that have been shown to promote a boost in “feel-good” serotonin, relieve anxiety, and calm mind and body.

Also,  visit websites such as the Anxiety and Depression Association of America for more information on anxiety, treatment options, and ways you can support anxiety research.  anxiety depression treatment research

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Dallas, M.E. (May 5, 2017) “Meditation Can Help Improve Focus in People With Anxiety” https://medlineplus.gov/news/fullstory_165274.html

National Center for Complementary and Integrative Health (updated March 17, 2017) “Meditation: In Depth” https://nccih.nih.gov/health/meditation/overview.htm

National Institute of Mental Health (accessed May 10, 2017) “5 Things You Should Know About Stress” https://www.nimh.nih.gov/health/publications/stress/index.shtml

Puff, Ph.D., R. (July 7, 2013) “An Overview of Meditation: Its Origins and Traditions” https://www.psychologytoday.com/blog/meditation-modern-life/201307/overview-meditation-its-origins-and-traditions

Can Exercise Improve Brain Health?

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Staying active is well-known for helping to maintain heart health.  However, did you know that regular exercise may also benefit brain health?  A recent study has found that exercising 2.5 hours a week, or 30 minutes a day for 5 days a week, may help slow progression of Parkinson’s disease.walking, exercise, Parkinson's, brain health

Parkinson’s disease is a chronic and progressive movement disorder that may worsen over time. Therefore, medication and surgery have currently been used to treat and manage the symptoms of the condition.  This condition involves the progressive death of brain cells, which leads to a decrease in dopamine levels in the blood. Lower dopamine levels result in a lessened ability to move.  Therefore, since those with Parkinson’s disease lose dopamine over time, they may subsequently experience tremors, stiffness, and trouble with walking.

Exercise and Parkinson’s Disease 

A recent study in the Journal of Parkinson’s Disease looked at the effects of exercise on the progression of Parkinson’s disease. After observing 3400 patients for over two years, those people with Parkinson’s disease who maintained exercise 150 minutes per week had a smaller decline in quality of life and mobility as compared to those who exercised less. The type of exercise that was of most benefit was not apparent. However, it is suggested that finding a type of exercise an individual enjoys will help them to maintain a regular exercise regimen and in turn will benefit them. Furthermore, by empowering those with Parkinson’s disease to engage in more exercise they enjoy, it may improve overall quality of life for these individuals.

Joint Pain and Quality of Life

Even if you do not have Parkinson’s disease, you may experience joint pain that limits your movement.  Limited movement may in turn reduce quality of life by:

  • affecting heart health
  • making an individual more dependent on others for daily activities
  • reducing the amount of serotonin”feel good” hormone produced

Therefore, it is important to find effective treatments for joint pain that will help make movement more comfortable.  When movement is more comfortable, you will be more likely to engage in more activity, and in turn will gain the most health benefits. Also, the American Psychological Association has reported that regular exercise may help reduce panic in those with anxiety and improve mood in those with depression. Furthermore, regular exercise has been found to normalize sleep patterns, which in turn can make it easier for the body and mind to handle stress.

Some effective treatments for joint pain include:

  • CDC Self-management programs
  • Acupuncture
  • Non-steroidal anti-inflammatory medications
  • Water-based exercises such as swimming
  • Supplements such as glucosamine or Flexova

Furthermore, Flexova contains a blend of B vitamins, vitamin C, vitamin A, as well as glucosamine sulfate and chondroitin sulfate that helps to reduce joint pain and improve joint mobility.  Therefore, for more information on Flexova and other high quality supplements that can help improve your quality of life, visit Vita Sciences.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources :

Arthritis Foundation (accessed 2017 April 2) “25 Treatments for Hip and Arthritis Pain” http://www.arthritis.org/living-with-arthritis/pain-management/tips/25-treatments-for-hip-knee-oa.php

Centers for Disease Control (2017 March 7) “Living with Severe Joint Pain” https://www.cdc.gov/features/arthritis-quality-life/

Parkinson’s Disease Foundation (accessed 2017 April 2) “What is Parkinson’s Disease?” http://www.pdf.org/about_pd

Preidt, R. (2017 March 29) “Exercising 2.5 Hours a Week May Slow Parkinson’s Progress” https://medlineplus.gov/news/fullstory_164357.html

Weir, K. (2011 December) “The Exercise Effect” American Psychological Association. http://www.apa.org/monitor/2011/12/exercise.aspx

Your depression could be a vitamin deficiency

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You may feel depressed if you have a bad day or an upsetting situation. However, depression is more than just an isolated feeling. For those with depression, daily living can be difficult or nearly impossible.  Depression causes disruption in daily living such as with working, sleeping, eating, and the way you think and feel for at least two weeks. These symptoms include:

  • persistent sad, anxious, or feelings of emptiness
  • decreased energy, loss of appetite or weight changes
  • loss of interest in things you once enjoyed doing
  • irritability
  • thoughts of death or suicide
  • difficulty concentrating or sleeping
  • aches, pains, or digestive problems with no clear physical cause

What causes depression?

Family history of the condition, major life changes, and stress or trauma can all lead to depression. Also, certain medicines and illnesses may also lead to depressive symptoms.  Furthermore, vitamin deficiencies can also contribute to some cases of depression.

Depression has been linked with certain vitamin deficiencies according to a 2013 review in Current Psychiatry.  Depression, irritability, and agitation has been found to develop as a result of vitamin B12 deficiency.  Geriatric patients with low B6 levels had increased risk and severity of depression. Furthermore, marginal levels of vitamin B2 were found more frequently in depressed patients than non-depressed patients.

What does the research say?

First of all, a 2016 study in the Frontiers in Behavioral Neuroscience looked at the effects of vitamin intake on mild cognitive impairment. The study reported decreased risk of mild cognitive impairment in the Chinese elderly due to intake of carotenoids, vitamin C, and vitamin B6. Another 2016 study in the Journal of the Association of Nurses in AIDS care looked at vitamin intake effects on mental health outcomes.  HIV patients had decreased risk of anxiety and depression due to daily dietary intake of zinc, selenium, and vitamin C.   Finally, a 2015 study in the Pakistan Journal of Biological Sciences looked at anxiety and vitamin C intake.  Students had decreased anxiety levels due to increased intake of vitamin C.

Sereneo can provide all of the vitamins and compounds you need to boost your mood.  As a result of vitamin C and B vitamins, Sereneo works to support anxiety relief and calm your mind.

Finally, a special thank you to the Hope for Depression Research Foundation.  They work hard every day to raise mental health awareness and to fund related research. Because of this, be sure to visit their site at hopefordepression.org on how you can support their cause.


-by Staci Gulbin, MS, MEd, RD, LDN

Sources:

de Oliveira, IJ, et al. (2015 Jan) “Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial.” Pakistan Journal of Biological Sciences, 18(1):11-8.

Jamali, F., et al (2016 Nov-Dec) “Correlation Between Daily Dietary Micronutrients Intake and Mental Health Outcomes in Iranians Living With HIV infection, ” Journal of the Association of Nurses in AIDS care, 27(6): 817-825.

Lu, Y, et al (2016 Nov 29) “Dietary Intake of Nutrients and Lifestyle Affect the Risk of Mild Cognitive Impairment in the Chinese Elderly Population: A Cross-Sectional Study,” Frontiers in Behavioral Neuroscience, 10:229. eCollection 2016.

National Institute of Mental Health (accessed 2017 Jan) “Depression” https://www.nimh.nih.gov/health/topics/depression/index.shtml

Ramsey, MD, Drew. (2013 January) “Vitamin Deficiencies and Mental Health: How are they linked?” Current Psychiatry, 12(1):37-44.

 

Vitamin B12 Deficiency and Depression- Explained

Mental Health,

Vitamin B12 deficiency and depression, anxiety and other mood disorders are a tragic combination. Most people who suffer the effects of low B12 don’t even know it- not until they start noticing unusual signs like extreme fatigue, memory loss, depression, and dizziness; symptoms that otherwise healthy individuals wouldn’t link to a mere vitamin deficiency, such as vitamin B12 anemia.

Vitamin B12 Deficiency and Depression- Explained Fotolia_65478151_Subscription_Monthly_M.jpg

Reasons for Vitamin B12 Deficiency and Depression

Vitamin B12 and the brain

Vitamin B12 is one of the most important nutrients for the brain- it helps to maintain healthy red blood cells, which is needed for delivering oxygen to the brain and other parts of the body.

Vitamin B12 also helps to sustain myelin, a fatty substance that coats your nerve cells, increasing intercellular communication and protecting your nervous system from harm.

Thus, depleted levels of vitamin B12 puts your nervous system at risk for damage, as well as impairing your nerve cells’ ability to act efficiently and convey messages quickly to the brain.

Vitamin B12 deficiency also results in oxygen depletion (hypoxia), which causes symptoms such as fatigue, disorientation, and memory loss.

This may explain why many oft-cited scientific studies, doctors have noted a direct correlation between healthy vitamin B12 levels and reduced risk for depression, anxiety attacks, and other mood disorders.

In vegan-oriented societies, such as India, where B12-rich foods such as beef and seafood are shunned, depression and anxiety are epidemic.

Depression symptoms

Scientists have noted a variety of mental conditions, such as depression and anxiety, which often occur as a result of vitamin B12 deficiency, or may be exacerbated by plummeting levels of vitamin B12.

If you suffer from any of these symptoms, it’s important to have your vitamin B12 levels checked right away, in order to avoid misdiagnosis or prolonged symptoms caused by underlying vitamin B12 deficiency.

Emotional illness symptoms linked with vitamin B12 deficiency include:

  • Chronic depression
  • Anxiety
  • Bipolar disorder
  • Panic attacks
  • Paranoia
  • Hallucinations
  • Memory loss
  • Delusions
  • Irritability
  • Aggressive behavior
  • Brain fog
  • Inability to focus mentally
  • Altered sense of taste and smell

In addition to mood disorders, other signs of vitamin B12 may include painful numbness and tingling in the extremities, muscle spasms, learning disorders, difficulty walking, poor motor skills, and difficulty conceiving pregnancy.

Take charge!

Start feeling better, immediately. Most people with B12 deficiency notice dramatic improvements in energy levels and emotional wellness after increasing their vitamin B12 supplement intake.

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Your turn!

Have you noticed any of the early signs of vitamin B12 deficiency, such as extreme fatigue, brain fog, or memory loss?

If so, have you tested for vitamin B12 deficiency?

Do you have any questions or suggestions?  Please leave your comments below.

Share with your friends!

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Sources:

Folate & B12 Deficiency Linked To Some Depression Subtypes

Treatment of depression: time to consider folic acid and vitamin B12.

Natural Herbs, so you can Relax

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Supplements such as 5-HTP, GABA, and green tea extract are safe, natural herbs that can help you relax, sleep better at night and lift your mood. Scientific research supports the use of supplements for anxiety, fatigue, and insomnia.

natural herbs, relax, stress

Sleep better and fight stress with these natural herbs.

Natural herbs for better relaxation

For centuries, people have used natural herbs to promote good health. In recent years, we have developed the ability to analyze herbs our ancestors used for relaxation, energy, and mood. Through scientific testing, we can objectively identify the therapeutic properties of such healthy supplements.

Natural Herbs…Relax!

Supplements such as gamma-aminobutyric acid (GABA), theanine, tryptophan and 5-hydroxytryptophan (5-HTP) are reported to promote relaxation…based on cellular and animal studies as well as human clinical trials the literature supports a role for these preparations as useful alternatives in the management of the stress and anxiety of everyday life.

-Benjamin S. Weeks, Med Sci Monit 2009; 15(11): RA256-262

Gamma Aminobutyric Acid (GABA)

GABA is an amino acid produced in the brain which helps to regulate cognitive and neurological functioning. It’s has a naturally calming effect on the nerves. Supplements with GABA are excellent for reducing tension, promoting restful sleep, and elevating the mood.

L-theanine- Camellia Sinensis Extract

L-theanine is a green tea leaf extract that is used for its multiple health benefits. Tea has rich sources of flavonoid antioxidants, as well as the amino acid, L-theanine. Placebo studies found it effective for enhancing mental focus, promoting relaxation and reducing depression, without any negative side effects.

5-HTP mood enhancer- Griffonia Simplicifolia extract

5- HTP (5-hydroxy-l-tryptophan) is helpful for mood and sleep difficulties. Through serotonin regulation, this beneficial ingredient reduces stress and lifts the mood. Decreased serotonin causes lasting depression, while increased serotonin helps to balance the mood. Griffonia Simplicifolia, a tropical shrubbery, contains rich amounts of 5-HTP. Use daily to maintain healthy levels of the serotonin neurotransmitter in the brain. Effective for depression, nervousness, and sleep problems.

Getting the most out of natural treatments

Many forms of natural herbs and vitamins are available for good health, including some that are taken orally in pill form or liquid, as well as in a spray. For maximum absorption, doctors recommend using a vitamin-enriched lotion. Science proves that nutrients enter the body most efficiently when applied directly to the skin.

Theracalm stress relief cream- buy it here natural herbs relax

TheraCALM  stress relief cream helps you sleep better and control stress levels. Buy it here for $19.95

 

Sources:

Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian

Anxiolytic-like effect of Griffonia simplicifolia Baill. seed extract in rats.

L-theanine, a natural constituent in tea, and its effect on mental state.

Depression Symptoms associated with B12 Deficiency

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Fact: most people with vitamin B12 deficiency suffer from depression symptoms, as well. Unfortunately, many don’t connect the dots between the two conditions. As a result, they may never find the relief that comes with vitamin B12 supplementation, despite taking antidepressants for anxiety or chronic depression for many years.

Depression Symptoms associated with B12 Deficiency

The B12 deficiency epidemic

There are a few reasons why vitamin B12 deficiency can slip past the radar when it comes to emotional problems such as depression, anxiety, and paranoia.

1) Many doctors simply don’t test for low vitamin B12 when their patients come to them complaining of long-lasting depression. As a result, a startling number of B12 deficient people never get diagnosed with vitamin B12 deficiency anemia, and never get the treatment they need.

2) If you’ve been struggling with anxiety and depression all your life, then you may not notice signs of early vitamin B12 deficiency that mimic chronic depression. Overwhelming sadness, foreboding, panic attack, brain fog, fatigue, and memory loss are all depression symptoms that also occur with depleted vitamin B12 in your blood supply.

3) Vitamin B12 blood tests often produce inaccurate results. So, even if you suspect you have vitamin B12 deficiency and go in for testing, you may never get the diagnosis you need in order to receive authorized vitamin B12 supplementation from your healthcare provider.

For that reason, many people who suffer from vitamin B12 deficiency or pernicious anemia (the autoimmune form of B12 deficiency) opt to order vitamin B12 online, in order to get enough vitamin B12 to reverse symptoms of depression, nerve damage, fatigue, and cognitive impairment.

4) Certain medications, including antidepressants, increase your chances of developing vitamin B12 deficiency, as they interfere with your ability to digest vitamin B12 properly from the foods you eat.

If you are currently taking antianxiety drugs or antidepressants, then you should supplement with extra vitamin B12 at the same time, in order to prevent anemia.

Depression symptoms from B12 deficiency

Unless it’s treated, vitamin B12 deficiency with depression can become a vicious cycle. Scientists have found that patients suffering from schizophrenia and bipolar disorder experience of worsening of symptoms when vitamin B12 levels are low.

Listed are some depression symptoms and mental illnesses that may become aggravated with vitamin B12 deficiency.

  • Overpowering sadness
  • Strong sense of doom
  • Extreme distractedness, inability to focus
  • Crushing fatigue
  • Brain fog
  • Anxiety, panic attacks
  • Paranoia
  • Hallucination
  • Delusions
  • Severe memory impairments
  • Irritability
  • Unusual aggressive behavior
  • Moodiness

If you suffer from depression symptoms, then please see a doctor and discuss medication options. Also, consider adding regular high-dose vitamin B12 to your daily routine.

 Image by Eddi van W.

Prevent Memory Loss- Check these 7 Medications!

Mental Health, , , , ,

Memory loss doesn’t have to be a necessary part of getting older. Often, forgetfulness is triggered by certain medications that cause brain fog, fatigue, and mental confusion. To prevent memory loss, ask your doctor for healthier alternatives for the following drugs.

Prevent Memory Loss- Check these 7 Medications!

Prevent memory loss…

If you’ve been noticing an increase in memory loss, then your first step is to schedule a check-up. Your doctor may want to screen for vitamin B12 deficiency, a common cause of frequent memory problems, tiredness, and depression.

Other possible reasons for poor memory can include smoking, head trauma, stroke, sleep apnea, early-onset dementia, or just plain ‘ole stress.

Or, memory loss can occur with commonly prescribed medications used to treat depression, anxiety, chronic pain, or even high cholesterol.

Medications to keep in check…

Here are some prescription drugs that doctors have linked with memory loss:

  1. Benzodiazepines for anxiety work by suppressing parts of the brain used to store memory. These should only be prescribed rarely, and not for long term. Ask your doctor for gentler treatments for anxiety, muscle spasms, or insomnia. Also, consider supplementing with safe natural ingredients that help to promote good cognition.
  2. Statins that lower cholesterol can also impair memory by reducing lipids that are needed for cellular communication in the brain’s network of nerve cells. To counteract the effect, doctors recommend taking high doses of vitamin B12, which encourages healthy nervous system functioning through the preservation of myelin.
  3. Certain anti-seizure drugs used to treat migraines, epilepsy or bipolar disorder can wreak havoc on the nervous system, leaving you feeling drained, disoriented, and forgetful. Certain anticonvulsants are better than others, so if you notice a change in your overall mood, then ask your doctor to recommend an alternative. Also, certain herbs, vitamins, and minerals have been found helpful when taken in tandem, such as butterbur, riboflavin, magnesium, and coenzyme Q10.
  4. Opioid analgesic painkillers prescribed for arthritis, migraines or fibromyalgia can interfere with both short-term and long-term memory. For chronic pain that requires frequent medication, inquire about non-narcotic painkillers. For joint pain and muscle soreness, rub daily with a pain relieving cream.
  5. Tricyclic antidepressants used to treat depression, anxiety, tinnitus, migraines, and chronic pain may cause severe memory loss in about 35% of patients, in addition to difficulty concentrating in more than half, according to recent studies. If you experience fatigue and memory problems, then your doctor may suggest lowering your dose or trying an alternative type of antidepressant, such as selective serotonin/norepinephrine reuptake inhibitors (SSRI/SNRIs).
  6. Antihistamines used for nausea, allergies and migraines can impair the part of your brain used for memory and learning. To prevent memory loss while using antihistamines, make sure you’re using one of the newer formulas.
  7. Hypertension drugs such as beta-blockers work by inhibiting chemical reactions in the brain, including those needed for good memory and healthy cognitive functioning. As a result, you may experience frequent brain fog and memory loss after using beta-blockers for a long period of time. If using hypertension medications to treat migraines or tinnitus, then ask about certain vitamins and minerals that support good blood flow to the brain.

Can you think of any other medications people should avoid, in order to prevent memory loss? Please share your comments or questions below.

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