Lift Your Mood Naturally By Jack Challem, The Nutrition Reporter

Lift Your Mood…Naturally By Jack Challem, The Nutrition Reporter™ Depression comes in many forms and has many different causes, with psychological, b...
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Lift Your Mood…Naturally

By Jack Challem, The Nutrition Reporter™ Depression comes in many forms and has many different causes, with psychological, biochemical and nutritional roots. It’s a normal emotion when grieving, such as after the death of a loved one. Such feelings of depression may last several months, after which time the survivor normally slowly starts to shed feelings of sadness. Depression can also follow the loss of a job or a serious medical diagnosis, such as cancer. Still other psychosocial issues can precipitate depression, such as feeling “stuck” in an unsatisfying job or marriage. But sometimes feelings of depression have no obvious life-event cause. I sometimes use the French word ennui (pronounced ahn-wee) to describe depression. It refers to a feeling of apathy, weariness or dissatisfaction with life, combined with a loss of interest in activities. There are also many different types of depression, including mild, moderate, major (severe) and dysthemia, a form of chronic depression. Physicians use a variety of criteria to formally diagnosis depression, but the simplest definition is the clearest: a profound feeling of sadness combined with the belief that life will not get better. Most psychiatrists now treat depression with a variety of prescription drugs, which alter the symptoms of depression but do not correct the underlying causes. These drugs also have undesirable—you could say depressing—side effects, including weight gain and erectile dysfunction. Many natural approaches are far more effective, have few side effects and actually improve the biochemistry of the brain.

START WITH EATING HABITS If you feel depressed, it only makes sense to consider whether your eating habits need improvement. There’s a powerful connection between the gut and brain. Almost 100 years ago, the British physiologist John Newport Langley described the digestive tract as the “enteric nervous system” because of its network of nerve cells and neurotransmitters. In fact, 95 percent of the body’s serotonin—a mood-elevating neurotransmitter—is found in the gut, not the brain. In the 1990s, Michael Gershon, M.D., referred to the gut as our “second brain,” because of how its nerve cells interact with the brain. All you have to do is think about how stress causes “butterflies,” cramps or diarrhea, and you get the brain-gut connection.

In a recent study, British and French researchers compared the influence of a whole foods diet, consisting primarily of fish and vegetables, with that of processed foods. People who ate whole, natural foods were onefourth less likely to have depression in middle age. In contrast, people who ate a lot of processed meat, fried foods and desserts were almost 60 percent more likely to be depressed. Fresh whole foods have higher levels of vitamins, minerals, antioxidants, protein and healthy fats, compared with processed foods.

CONSIDER ADDING SUPPLEMENTS When a life event creates feelings of depression, brain chemistry can change in profound ways. To get back on track, you might have to do more than just watch your eating habits. A few supplements have been shown to improve mood, and it often helps to add one or two of them. You might try some of the following supplements.

Probiotics. Some of the most intriguing recent research relates to the brain-gut connection. Supplements containing probiotics—beneficial bacteria—may reduce depression and anxiety, according to some research. In one study of people with chronic fatigue syndrome and anxiety, supplements of Lactobacillus casei bacteria led to fewer digestive problems and reduced symptoms of anxiety. Several mechanisms may be at work, including better digestion of nutrients and a reduction in gut inflammation. Michael Ash, D.O., N.D., who treats patients at his clinic in Devonshire, England, has pointed out that people with depression tend to have abnormal cytokine profiles. Cytokines are molecules that tell cells to release either pro- or anti-inflammatory compounds, and depressed people tend to have high levels of inflammation-producing cytokines, including interleukin-1, interleukin-6 and tumor necrosis factor alpha. Ash recommends a very specific treatment protocol, including Lactobacillus GG, L. rhamnosus, L. plantarum, L. salivarius, Saccharomyces boulardi and Bifidobacteria. You won’t find all of these probiotics in a single product, so look for the best combination of the Lactobacillis GG strain and some of the other strains. It may take several weeks before you notice a positive change in mood, according to Ash.

Omega-3 fish oils. The omega-3s are the healthiest of all dietary fats. They are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which enhance the ability of brain cells to communicate with each other. The omega-3s are abundant in coldwater fish, such as herring and Alaskan salmon. Many studies have found that they provide significant benefits in depression and other mood disorders, including bipolar

disorder and hostility. For supplements, take between 2 and 4 grams daily of fish oils.

High-potency B-complex vitamins. The B vitamins have been recognized since the 1940s as anti-stress vitamins, and inadequate levels can cause depression. Vitamins B3 and B6 seem to have the most pronounced anti-depressant effect, but vitamin B12 and folic acid often help as well. As a general rule, I recommend the entire B-complex, consisting of 11 vitamins. A high-potency formula will contain at least 25 mg of vitamins B1, B2 and B3, and the other B vitamins are usually in relative amounts. Note: The niacin form of B3 will cause a tingling flush for about one hour, and vitamin B2 will turn urine bright yellow, but the effect is harmless. St. John’s wort. The herb St. John’s wort has strong scientific research behind it, and head-to-head studies have repeatedly shown that the herb works better than the leading prescription drugs, including Prozac, Zoloft, Paxil, and imipramine; it also causes fewer side effects. The herb works exceptionally well in resolving mild to moderate depression, and the usual dosage is 300 mg, taken three times daily. In 2008, researchers affiliated with the respected Cochrane Collaboration analyzed 29 studies (almost 5,500 patients) in which St. John’s wort was used to treat the most severe type of depression. They concluded that the herb worked just as well as drugs, but the effective dose was twice the amount needed to treat milder forms of depression—600 mg taken three times daily. When shopping, look for standardized formulas that provide a consistent dosage. Note: St. John’s wort will enhance the body’s breakdown of drugs, including oral contraceptives and chemotherapeutic drugs, and therefore reduce their effectiveness.

Chromium. How would a mineral known for its role in regulating insulin and blood sugar improve depression? The link was made by a patient of Malcolm MacLeod, M.D., a psychiatrist at the University of North Carolina School of Medicine, Chapel Hill. The patient was taking a prescription drug for depression and then happened to start taking chromium picolinate supplements. His symptoms, including a tendency to overeat, began lifting after he started taking chromium. MacLeod documented the benefits with other patients. It seems to be helpful specifically in people who are depressed and who overeat. 5-HTP. Known more formally as 5-hydroxytryptophan, 5-HTP is normally made in a chemical process involving several B vitamins. It is the immediate precursor to serotonin, which is widely considered an antidepressant and anti-anxiety neurotransmitter. This supplement is

particularly helpful if sleep disorders are associated with depression, probably because the body converts some serotonin to melatonin, a sleep-inducing hormone. Take 50 to 200 mg of 5-HTP daily, in divided doses, at least one hour away from food. If insomnia is associated with depression, take the last dose 30 to 60 minutes before bed.

SAMe. The body makes S-adenosylmethionine (SAMe) from B vitamins and the amino acid methionine, and then puts SAMe to use in making serotonin and other neurotransmitters. By itself, SAMe often works as well as some anti-depressant medications, but it also enhances the activity of anti-depressant medications, a sign of just how important nutrients are in mood. Take 800 to 1,600 mg daily. SAMe may be of particular benefit if you suffer from both osteoarthritis and depression. Vitamin D. In a review of several studies, researchers found that inadequate vitamin D was associated with premenstrual syndrome, severe depression, various other mood disorders and seasonal affective disorder. Because foods don’t contain a lot of vitamin D, and many people minimize their exposure to sunlight (which promotes the body to make the vitamin), supplements become imperative. Try 2,000 to 5,000 IU of vitamin D3 daily.

AND IF YOU’VE GOT THOSE WINTERTIME BLUES… If you develop feelings of depression during the fall and winter, and recover in the late spring and summer, odds are you have Seasonal Affective Disorder (SAD). It only makes sense to investigate what changes occur. The most obvious changes are shorter daylight hours and less time spent outdoors. Sunlight is essential for the body’s production of vitamin D, and considerable evidence now links low vitamin D levels to the risk of depression and specifically to SAD. One study found that vitamin D supplements worked better than full-spectrum lights in relieving depression. Unless you live in the Sun Belt, the winter sun is too low on the horizon to trigger your body’s production of vitamin D. Taking 2,000 to 5,000 IU of vitamin D each morning is likely to help resolve SAD. It might also help to take melatonin supplements, although the timing and dosage are critical to its benefits. Begin with a low dose, such as 250 to 500 mcg (0.25 to 0.5 mg), about one to two hours before you go to bed. Do not drive after taking melatonin, and do not combine it with alcohol or any other sedative. If your initial dose has no effect, increase it to 1 mg and then increase it by 500 mcg to 1 mg until it starts to have an

effect—to a maximum of 3 mg. If you feel drowsy the next day, you’ve taken too much. Eating habits can also shift in the winter, especially in terms of a lower consumption of fruits and vegetables. Diets low in produce have been linked to a greater risk of depression. So try to make a point of eating more fresh produce. In addition, go for regular brisk walks, even if they’re inside a shopping mall. Physical activity has been shown to lift feelings of depression. In sum, nutrients form the foundation of our brain chemistry, and it’s not surprising that adopting a healthier diet and taking some nutritional supplements can greatly enhance mood. If I were to prioritize the antidepressant supplements I just described, my first choices would be the B-complex vitamins, omega-3 fish oils, vitamin D, St. John’s wort and probiotics. And as always, let your doctor know of any supplements you add to your regimen, especially if you are taking a prescription antidepressant. This article originally appeared in Health Hotline. Read more about Health Hotline at www.vitamincottage.com. Copyright 2011 by Jack Challem. You may print this article for personal use. However, for commercial reproduction, you must obtain written permission from either Vitamin Cottage or Jack Challem.

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