Dealing with Depression

Hello All,
A talk I did in January of this year "Dealing with Depression" hit home with many; whether you suffer its affects, or a family member or a friend does, everyone feels the pain of depression.

Notes from the Dealing with Depression Talk/Presentation

Symptoms of Depression

Fatigue, insomnia, change in appetite, lack of desire to do what was once enjoyable, sad mood, anxiety, lack of concentration, feelings of guilt and/or hopelessness, frequent crying spells, difficulty in keeping up with peers (socially or otherwise).

Some Causes of Depression

Situational depression (loss of job, death, relationship ends, etc.), meds, drug use, PMS, cancer, MS, Parkinson’s Disease, RA, any limiting or degenerative disease, vitamin B-12 or B-6 deficiency, and heredity.

The longer a person stuffs his emotions and doesn’t deal with the root cause of the depression, the harder and longer the later recovery will be, and at a very high cost—lost years. Every decision you make is based on your current way of thinking and mindset. Your life will take shape and direction from this starting point. You may not like where you are in two, five, or even ten years if you make decisions built on your current emotional state. These are all things to consider.

Depression is caused by many known factors, many at the same time. A counselor will help you to determine whether negative incidents led to the present situation, or a chemical imbalance is the culprit. Many times both are to blame. Allergies to chemicals, medications (some medications create nutrient deficiencies), or even foods can cause a depressed state. A safe area to start change is your diet. Eating a healthy, well-balanced, and well-varied diet is never a waste of time or effort. You may even feel improvement immediately.

Food affects mood. You’ve heard that you are what you eat; hence, junk food equals junk body. The temptation of sugary treats, sodas, and juices (with more forms of sugar than fruits) is a nationwide epidemic. Who could blame children and teens (not to mention many adults) for desiring such sweetness?

The problem isn’t only tooth decay and empty calories; sugar is like a drug in the bloodstream. The sugar high is all too short and followed by a crash that leaves you lower than when you started. It’s a false energy boost. Sugars can be addictive, making depression worse because of the struggle to overcome the need to have more of it, and the inevitable increased intake of sugars and starches.

Simple carbohydrates (such as pasta, snack chips, cakes, candy, and even breads) break down quickly in the digestive system and rush into the bloodstream, where the brain is affected first. Remember that false energy boost? After your energy and emotions have been on a roller coaster ride, the offending “sugar” now imbalances mineral levels (especially calcium-which also could contribute to insomnia), dissolves B vitamins (which are especially necessary for nerve health), depresses the immune system, exhausts the pancreas, and contributes to weight gain. It also plays a negative role in diabetes, hypoglycemia, heart disease, cholesterol levels, nearsightedness, and indigestion.

Nutrient deficiencies throw the body out of balance. The body’s chief role is to survive and seek balance. Each day humans are met with an onslaught of toxins, radiation, processed and refined foods (virtually devoid of nutrition), chemicals, hormones, antibiotics, viruses, bacteria, and so on. Some are greeted in the air we breathe, water we drink, and from out-gases in our buildings (homes included), but many are eaten by way of the standard American diet (S.A.D.); such disruptions to health imbalance us. Simple changes (over time) in our way of eating can relieve, and even reverse many health concerns. 

A short list of foods high in fiber, EFAs (essential fatty acids), vitamins & minerals, and enzymes (notably for brain health):

Brown rice, wheat germ, tofu, tempeh, beans, almonds, sunflower & pumpkin seeds, walnuts (particularly for prevention of dementia and Alzheimer’s disease), sea vegetables (nori, kelp, etc.), oranges (and other citrus), apples, and sprouts.

A fresh salad of raw veggies (baby spinach, red peppers, onions, carrots, cucumbers, seeds, sprouts, fresh herbs) and an outrageous dressing added daily is a great start to any healthy beginning. Soy yogurt with

wheat germ and fresh fruit makes a satisfying breakfast. Snacks of seeds and nuts (not salted & roasted— raw only), or fresh fruit are a better alternative than dangerous packaged snacks.

Half the brain’s weight is essential fatty acid. A low-fat diet, or an over-processed one, is lacking EFAs.

Enzymes are necessary for every function of the body. They are replenished by eating fresh foods. Cooked (and heated foods) are dead. The enzymes are lost, the first to die when cooking food. The secret is to eat fresh, raw fruits and vegetables whenever possible.

NOTE: Food coloring and preservatives are known carcinogens (cancer-causing). They also may contribute to frequent headaches and mood swings (as well as other maladies).

• Water is an important nutrient to the body. Six to eight glasses of pure water daily are necessary for proper hydration, waste removal, and organ function.
• Sunlight contributes to a healthy mind and body. At least fifteen minutes a day is necessary for the body to synthesize vitamin D (used with vitamin A to utilize calcium).
• Exercise promotes fluid movement and drainage in the lymphatic and elimination system, oxygenates the blood, sparks the digestive system, curbs the appetite, and releases endorphins (happy hormones)—among other things.
• Yoga, T’ai Chi, Karate, and Pilates are forms of exercise that truly serve the participant. They offer more than simple exercise. They have time-tested benefits of relaxation, discipline, peace, and calmness.
• Hypnotherapy, biofeedback, and acupuncture offer additional methods of relaxation. Learning deep relaxation has helped some people to overcome chronic depression, in conjunction with lifestyle changes.
• Adequate sleep is crucial to overall good health. Eight hours a night allows your body to not only rest, but to heal. Your body heals when you sleep! Depression can make sleeping a challenge and lack of sleep can worsen depression.

A list of foods to avoid (negative effects on mood and overall health): 

Cheese, yeast extract, alcohol, soda, coffee, caffeine, junk food (refined & processed—basically anything in a box with a long ingredients list), artificial sweeteners, sugar, food dyes, all preservatives, aluminum-based baking powders, (and aluminum cookware).

A list of supplements that are rich in enzymes, EFAs, amino acids (protein), vitamins, and minerals:   

• Blue-green algae

• Chlorella and spirulina

• Barley, wheat, and alfalfa (grasses)

• Royal Jelly— (from bees-not vegan) a powerhouse of B vitamins, the eight essential amino acids, and more.
• Probiotics— beneficial microorganisms –necessary to intestinal health for proper nutrient assimilation and elimination of wastes. Also, needed for manufacturing a few B vitamins.
• Fish oil—Omega-3 fatty acid is an important nutrient to the body but especially the brain (helpful in depression and assisting anti-depressants to do their jobs better). Fish oil is the better form of Omega-3 (compared to flax seed oil) for depression. 

Toxic Colon = Toxic Brain

Highly refined and processed foods (white flour, pastas, etc.) form a type of sludge in the colon. When fiber (whole foods, vegetables, grains, beans) is absent from the diet, or insufficient, the wastes are not moved through the colon, and the elimination passage narrows. Animal products also “gunk” up the colon. Foods that are left behind putrefy (causing a noxious odor when passed as gas), and then petrify (forming desiccated pebbles). Nutrients are unable to be assimilated because of these obstructions. Increased nutrients will not help, as they will not be properly absorbed. 

                                           

Lifestyle choices that benefit mental health:

Exercise, sunlight, fresh air, proper diet, adequate hydration, laughter, love, interdependent relationships, spiritual peace and practice, friendships that encourage and support, enjoyable work and interests, doing for others (service), smiling, joint projects or tasks with others, uplifting music, involvement in movements or ministries that matter to you or to someone you care about,  playing/petting animals, visiting nursing homes, singing, writing/journaling, art (painting, drawing,carving), playing/learning an instrument, crossword puzzles, game night with people who are a hoot, and anything else that makes you  awesome!

Herbals to get you through it all:

• Bach’s Rescue Remedy-especially good to calm high anxiety, sullen mood, and aid in depression
• B-Complex Vitamins-nourish the nervous system and calm the body and mind; they also improve the efficacy of prescription anti-depressants.

Supplementation Dosages from Andrew Weil, MD ~~~~

St. John's wort: St. John's wort is an herbal remedy that has long been used in Europe as a treatment for mood disorders. Standardized extracts have shown an effectiveness equaling Prozac in the treatment of mild to moderate forms of the disease. It should not be taken with anti-retroviral medications, birth control pills, or antidepressant medications, especially SSRIs like Prozac or Celexa. Try 300mg of an extract standardized to 0.3 percent hypericin, three times a day. It's full effect will be felt in about eight weeks.

SAMe (S-adenosy-L-methionine): Has the advantage of working more

quickly than St John's wort. Use only the butanedisulfonate form in enteric-coated tablets, or in capsules. Try 400-1,600 mg a day on an empty stomach.
Fish oil: Recent preliminary studies suggest that omega-3 fatty acids found in fish oil may be helpful in maintaining a healthy mind. I think that reasonable doses of fish-oil supplements (1,000 - 2,000 mg per day) might be useful in addressing mild depression. Fish oil is an excellent source of docosahexaenoic acid (DHA), an essential fatty acid found in nerve and brain tissue.
____________________________________________________
I cannot stress the need for lifestyle change and the addition of counseling or group therapy enough! Keeping silent and being isolated will not improve your condition. Depression doesn’t just disappear, or go away. You may find as you work through your depression that you discover many wonderful things about yourself.

The world is waiting…

A Question of Dairy

Hello World!
Back in the fall--2013, I gave a talk/presentation on the most requested subject...Dairy! I am including the handout/notes here for your perusal and enjoyment.

“ I would call milk perhaps the most unhealthful vehicle for calcium that one could possibly imagine, which is the only thing people really drink it for, but whenever you challenge existing dogma…people are resistant.”

Neal Barnard, M.D.

Ailments & Diseases Linked to Dairy Consumption:

Allergies

Anemia

Arthritis

Colic

Congestion/Mucus

Diabetes

Diarrhea

Eczema

Gastric upset

Heart disease

High cholesterol levels

Hormonal imbalances

Intestinal bleeding

Multiple Sclerosis

Osteoporosis

And the list continues…

Commercial Milk Contains:

Fat

Sugar

Protein

Various minerals & vitamins

High cholesterol content

Veterinary drugs

Pesticides & Fertilizers

Antibiotics

High levels of growth hormones

Bacteria & viruses

Blood & pus

Worried about calcium? Osteoporosis?

 ...Just remember beans & greens.

Green vegetables and beans have large amounts of absorbable calcium; both contain fiber, which is necessary to control cholesterol.

                         

“Your glass of milk, even low-fat, is awash in fat (the equivalent of three slices of bacon), cholesterol, antibiotics, bacteria, and—the most distasteful ingredient—pus.”

Jane Heimlich (in her foreword for "Milk- The Deadly Poison" by Robert Cohen)

Why does the medical community still tout milk? Dairy is big business--and they can afford to advertise and promote and educate about their products. A doctor, like anyone else, only knows what he has been taught.

Everything about this picture says American Lunch...right down to the white bread (that's a whole other subject). Milk does not do a body good.

Did you know that milk avoidance can help clear up eczema, arthritis, colic, asthma, iron deficiency in infants, musculo-skeletal  pain (growing pains), and lower cholesterol?

Here is who a cow's milk is meant for--we're actually taking it from him--cow's need to have babies to produce milk, just like the rest of us mammals. This little guy won't get to stay with mom, he'll be sent to the veal farm more than likely. Males are not needed on dairy farms.

Some Shocking Numbers

21.2 lbs. milk = 1 lb. butter

2.1 lb. milk = 1 lb. evaporated milk

10 lbs. milk = 1 lb. hard cheese

12 lbs. milk = 1 lb. ice cream

Better "milk" choices

Hemp milk

Almond milk

Soy milk

Rice Milk

Hazelnut milk

Coconut milk

Quinoa milk

*Go to the tab (above) labeled "Dairy-Free Recipes". 

Premium Sources of Calcium

Kale

Collard greens

Turnips

Swiss chard

Mustard greens

Kidney beans

Broccoli

Soy beans

Almonds

*Calcium is an abundant mineral in greens, all beans, grains, nuts, seeds, veggies, and sea veggies, lentils, and legumes of all kinds.

Experiment...play...try different cuisines! Life is an adventure!

This is a big topic and we've only scratched the surface: Further health studies and dietary facts, the environmental impact from dairy farming (and factory farming for meat consumption), cost and natural resources consumed to support the industry, and last, but not least, the terrible treatment, storage, and killing of sentient beings we call food. Dairy cows get "used up" and become low-grade meat products, female calves replace other dairy cows, male calves become veal. 

Q & A (Health--Cholesterol and Statins)

This week's question is from J. D. in W. Warwick, RI.

How can I lower my cholesterol naturally so I can stop taking statins?

Cholesterol. How can something we need in our bodies be so bad for us, too? Well, simply stated, more is not better..., and high cholesterol levels proves this maxim.

Cholesterol is a fat (lipid) and a sterol (hormones known as steroids are made from this). Its essential functions in our bodies are to make hormones and vitamin D, forming outer cell walls, and bile acids (for digestion).
We manufacture cholesterol even without eating it in our diets; the body can over-manufacture cholesterol when certain factors are present--heredity, over-consumption of high cholesterol or high-fat foods, or the inadequate use of cholesterol when producing bile.

I won't get into what your numbers should be and all the available medications, you've either heard it before, or you should be asking your doctor to explain the cholesterol fun facts. What I will share with you today are some things you might not hear in your doctor's office, but I add, always speak with your physician before embarking on dietary changes that are significant (especially when adding supplements). "Natural" does not automatically mean safe. Herbs can interact with other herbs and medications. Herbs are the natural or original forms of most medications, usually safer but not always safer. You can also ask your pharmacist about mixing your medications with herbs and supplements.

Each of us is a bio-individual--what works for one is not certain for another; add to that our dietary and medical differences and you have a biological lottery of possible horrific outcomes--the least of which is death...considering life from a vegetative state being the worst possible scenario. I cannot stress enough the importance of taking seriously the use of supplements. Anything in too large amounts is not healthy especially if contraindicated with another medication or herb or vitamin. Substances interact with each other--to help or to harm; by nature they are to do something...

Now that I have terrified you into submission, you are ready for the useful lists of foods to eat, foods to minimize or avoid, supplements to aid digestion and reduce cholesterol, and lifestyle support (note I did not say changes).

I have just started growing a group of glossary/fact pages for all the bits of knowledge necessary to further explain subjects posted in this blog. See the tabs at the top of the page.

Do not expect your cholesterol to plummet and your statin days to be a memory cast aside like a treacherous ex-spouse because you ate some beans and drank green tea. This lifestyle may take getting accustomed to, and you may be able to reduce (or remove) your dependency on pharmaceuticals, but there are no absolutes. Remember, bio-individuality and all the factors of your life. Pay close attention to how you feel and report changes to your doctor immediately.

I don't want to sound like a downer, I want you to be successful in gaining control of your body and its systems. I also don't want to sound cavalier about natural medicine or its affects to your health.

Foods to Eat to Help Lower Cholesterol

Whole grains (oats, barley, oat bran), fresh fruits (high fiber types: pears, apples, raspberries), vegetables (artichokes, broccoli, peas), beans, lentils, split peas, garlic, onions, mushrooms, yogurt, nuts and seeds (about a handful--raw not roasted: walnuts, pistachios, almonds), green tea, avocados, and extra-virgin olive oil (unheated). 

Meat eaters should avoid visible fat and skin. Chicken and fish are the best choices. In fact, fish oil from mackerel, salmon, herring, halibut, and sardines are loaded with Omega-3 fatty acids--good for lowering blood pressure and keeping your heart healthy when eaten in moderation.

Flax seeds also contain omega-3 fatty acids in lesser amounts. Flax seeds should not be heated or toasted. Their vital fatty acids are rendered not only useless, but rancid once cooked due to their delicate balance.

Foods to Minimize/Avoid

Refined foods (white sugar and flour), processed foods (boxed breakfast cereals, white pasta), fat-laden dairy (milk, cheese, ice cream), animal fats, fried foods, red meats, salty foods (chips, salted nuts, snack foods, canned soup), sodas and soft drinks, and bottled juices (better to eat the fruit rather than to drink a pasteurized, processed juice).

Animal products contain cholesterol, plant products do not.

Supplements

Brewer's yeast*
Red yeast rice*
Nutritional yeast*
Niacin*
Green tea or green tea supplement
Milk thistle tea or milk thistle seed extract
Dandelion root tea
Cinnamon caps or cinnamon added to oatmeal or tea--1 tsp. per day (also helps manage blood glucose levels)
Maitake mushroom extract
Essential fatty acid complex (EFA oil caps--especially omega-3 rich)
Panax ginseng (protects the liver), taken in extract or capsule or tea
Digestive enzymes (capsules before or during a meal--chewables are also available, but may contain sugars)
Probiotic capsules
Cholesterol blended product, specific to lowering or improving cholesterol and used in conjunction with the above intermittently. Read dosage on labels. Example: Cholesta-Lo

Herbs to stimulate the body to heal itself, not to do the work for the body!

Lifestyle Support

Reduce body weight--it's always in the answer if you are overweight at all. Every 10 lbs. overweight produces extra cholesterol every day.

Regular exercise--daily exercise (even 10 minutes) will lower LDLs and raise HDLs (as well as boost circulation).

Each day pray, meditate, sing, or whatever you do to calm down and relax to a peaceful state or to routinely reduce stress. Stress does more harm in the body than you can imagine. As an example, when you are stressed or experience fear...even for a moment, the body excretes B-vitamins in the urine. B-vitamins are necessary for nerve health (and keeping cholesterol in check). Do you see the cycle? All systems of the body affect each other.

Eliminate all forms of tobacco--nicotine raises cholesterol.

Eat smaller meals towards the end of the day for best metabolism; snacks should be no larger than your fist.

Increase fiber in your diet with plenty of fresh fruits and vegetables, oats and oat bran, cooked beans and peas, and nuts and seeds.

Drink 8 to 9 8-oz. glasses of water per day; more if you exercise or sweat from hot weather. Water is necessary to all organs and systems to do their jobs, to maintain body temperature, and to hydrate skin and lubricate joints.

*Please, see the Supplement page (tabbed at top of page) for usage/dosage and warnings.

Q & A (Health--Meat Protein vs. Vegetable Protein)

Hello!
I have been finishing up educational certifications and took a few weeks away from the blog, but I am back with a bunch of topics in queue.
There are always more natural health questions than others...this may narrow the focus of the blog over time. I'll keep you posted (seriously, that was an unintended pun).
Thanks for reading; it's exciting to see the increasing page views!
~~*Sunday


This week's question is from Paul M. in Riverside, RI.

Is meat protein a better (or necessary) choice over vegetable protein especially in regards to IP (intractable pain) patients?

From,
Paul M., Riverside, RI

This question comes up often for vegetarians and vegans. I’ll answer it the same way, as it really is a matter of packaging…read on to learn what I mean.

Naysayers argue that vegetables (exclusively) do not provide adequate protein for maintaining health and vitality. No matter the proof, no matter the forum, there will continue to be debate because many people like the taste of animal protein, and still more just don’t want to be told “No!” Ultimately, we all decide whether to eat meat based on lifestyle and concerns (be they health, illness, compassion, or environment).
Know why you make the choice…it is a choice.

The perspective of science tells us that animal protein is loaded with the amino acids we need to form proteins in our bodies, which are necessary for all body processes to keep us alive, nourished, healing, and vital. All true. Animal protein is also rife with saturated fats and zero fiber. It contains a small amount of other nutrients such as iron, but no useable enzymes, unless you eat it raw. Basically, a delivery of high amounts of amino acids and saturated fats with no enzymes to break it down or fiber to carry it away.

Science also tells us that vegetables (some more than others—beans, lentils, etc.) have protein, but without the saturated fat. All veggies have vitamins and minerals (some more plentiful and varied than others—kale, broccoli, etc.), are loaded with enzymes, and have enough fiber to carry away its waste and some hitchhikers, too! Vegetables (and fruits) also have something animal protein does not, water. Water eaten from the plant kingdom not only hydrates, it carries with it absorbable nutrients which enter the bloodstream quickly, it cleanses and detoxifies the tissues and organs, and it is bursting with enzymes.

IP (intractable pain)* patients, like anyone else, need maximum nutrition for their caloric buck. IP patients (as other types of patients) must take medications, specifically pain medications (analgesics), to control their severe discomfort (enough) to function each day.

Cases where opioids are being used for IP the protein question is germane. If protein is necessary for the effective use of the drug in pain management, should animal protein be considered superior to vegetable protein? This is what some believe.

Animal protein has a greater amount of amino acids per bite, but the quality of the packaging should matter. Animal protein promotes inflammation in the body—especially in large amounts or as the largest protein source. Inflammatory response to foods leads to degenerative diseases. Opioids can cause inflammation, as well. Inflammation is the body’s natural, protective response to injury; it protects the affected site. In fact, the inflammation is what causes the pain, which alerts you to the problem.

Vegetables will provide the amino acids needed, but a greater amount of vegetation, as well as a varied amount, will need to be consumed to provide the same amino acids necessary (or equal to, in grams) as animal sources. Be not discouraged…those not wishing to eat flesh! Supplements are available to support the non-meat eater with his/her amino acid needs. An amino acid complex should do the deed in conjunction with a balanced diet.

Armed with the information, the choice is yours to decide. It is also important to note that the amount of protein needed in the diet is not as much as one would think. High animal-protein diets are hard on the organs and can be harmful to your health. The average** adult needs about (women—46 grams) and (men—56 grams) per day. Your doctor may tell you an increase of protein is needed in the diet (for IP); amino acids are necessary for every function in the body and pain control is not least among them. Speak with your doctor about healthy ways to increase protein and reduce your pain, too.

*IP (intractable pain) is defined as pain that after medical intervention cannot be abated, cannot be cured; no treatment exists or can be found. IP is not pain from a terminal disease or the progression of a disease; though, IP may result in death. IP is not defined as chronic pain; it is disabling, constant, severe, and causes other havoc on other body systems (heart rate, blood pressure, hormones, and neurologic pain). Uncontrolled, it can cause dementia, muscle wasting, cardiovascular disease, and osteoporosis, as examples.
  Chronic Pain is defined as intermittent or persistent but does not disable a person for more than a few days at a time.

**Pregnant and nursing mothers require increased protein (as well as other nutrients), as do athletes. 

    
    Always consult your physician when increasing or restricting dietary intake.