Guest guest Posted September 26, 2004 Report Share Posted September 26, 2004 Mood, Mind and Mental Relaxation JoAnn Guest Sep 25, 2004 17:41 PDT Mood, Mind and Mental Relaxation Background: Here is a depressing fact: " At present, one in twenty Americans suffers from clinical depression and requires medical treatment, and one person out of every five will suffer a depressive episode at some point. These statistics boost depression to the top of all public health problems in this country. " True clinical depression is one thing, but many of us who may not fit the medical definition of " depression " still often feel that things are not quite right, we feel a little " down, " too lethargic, we tire too easily, or get upset at the drop of a hat. Is it chronic fatigue, or are we just not handling stress as well as we should? When is it necessary to turn to drugs? Is there an alternative? The official definition of clinical depression, according to the American Psychiatric Association is based on the following eight primary criteria: 1. Poor appetite accompanied by weight loss, or increased appetite accompanied by weight gain. 2. Insomnia or excessive sleep habits (hypersomnia). 3. Physical hyperactivity or inactivity. 4. Loss of interest or pleasure in usual activities, or decrease in sexual drive. 5. Loss of energy; feelings of fatigue 6. Feelings of worthlessness, self-reproach, or inappropriate guilt. 7. Diminished ability to think or concentrate. 8. Recurrent thoughts of death or suicide. The presence of five of these eight symptoms definitely indicates clinical depression; an individual with four is probably depressed.2 " Obviously, there is a spectrum of clinical depression, ranging from mild feelings of depression to serious considerations of suicide. Mild depression is also known as dysthymia... " In order to be officially diagnosed as dysthymic, a patient must be depressed most of the time for at least two years (one year for children or adolescents) and have at least three of the following symptoms: - Low self-esteem or lack of self-confidence - Pessimism, hopelessness, or despair - Lack of interest in ordinary pleasures and activities - Withdrawal from social activities - Fatigue or lethargy - Guilt or ruminating about the past - Irritability or excessive anger - Lessened productivity - Difficulty concentrating or making decisions " 2 According to Michael Murray, N.D., approximately seventeen million Americans suffer from true clinical depression each year, and over twenty-eight million Americans take antidepressant drugs or anxiety medications. Why is this so prevalent? Well, many authorities believe it can be traced to changes in our environment and diet. Such factors are powerful influences on cognition, emotion and behavior. " The connection between nutrition and mood is underscored by a recent study that links the increase in depression in Western countries to the decline in the consumption of cold water fatty fish. These foods in general, and fatty fish in particular, are abundant in omega-3 fatty acids, which are essential for the proper functioning of many systems in the body and appear to be especially important for normal brain function. " Omega-3 fatty acids contain alpha-linolenic acid, which is metabolized into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body. DHA is found in high concentration in the gray matter of the brain and the retina of the eye, and is instrumental in the function of brain cell membranes, which are important for the transmission of brain signals. Over the past 50 years, the consumption of omega-3 fatty acids has significantly declined in the West, and as a result we are ingesting less DHA. Instead, we are eating more omega-6 fatty acids, which are found in polyunsaturated oils and 'processed' foods. In addition to reducing our intake of fish, we are not eating as many iorganic whole grains, nuts and seeds, which are also abundant in omega-3 fatty acids. " The overall decline in omega-3 consumption may be creating a DHA deficit that is damaging to our health in many different ways, especially our mental health. According to an article published in the American Journal of Clinical Nutrition, Dr. Joseph R. Hibbeln and Dr. Norman Salem of the N.I.H. have linked the increase in depression in North America over the past century to a steady decline in DHA consumption. The authors made this discovery while trying to solve a decade-old medical mystery. In 1984, a highly publicized study showed that when people were given a low fat diet,they suffered increased depression leading to suicide for reasons not fully understood. Scientists were further confounded by later studies that showed just the opposite to be true: when people were given " heart-healthy " diets, they were actually happier! Why the contradictory results? After reviewing the studies, the doctors came to the startling conclusion that among the dieters, the people...where fresh fish was abundant were the happiest...depression was rare in regions where omega-3 consumption has remained high, but a common problem in areas where omega-3 consumption was low. " 3 Alternative Treatments Conventional medicine has made considerable progress in treating the more serious mood problems, including clinical depression and anxiety. We know quite a bit now about the role played by monoamines such as serotonin, epinephrine and norepinephrine, and drug therapy may be necessary. But drugs have their drawbacks, and other measures can be helpful as well--psychological counseling, lifestyle changes, dietary modification and supplements to name a few. Those already taking drugs should not stop taking them without first consulting their physician. Multivitamins Deficiencies of a number of nutrients are quite common in depressed individuals. Some of the most common examples are folic acid, vitamin B12 and vitamin B6. One of the first steps in assessing the supplement program should be starting with a good quality broad-spectrum multivitamin multimineral supplement In addition, an extra B-Complex supplement may be appropriate as well. If stress is a factor, one of the " stress " B-complex formulas might be even better. Hypoglycemia / Chromium " Hypoglycemia (low blood sugar) is another common cause of depression. Hypoglycemia is a result of faulty carbohydrate (sugar) metabolism. The body strives to maintain blood sugar (glucose) levels within a narrow range primarily to assure the brain a constant and even supply of glucose, the brain's primary source of energy. Typically symptoms of hypoglycemia affect the brain first. " When glucose levels are low, as occurs during hypoglycemia, the brain does not function properly. Symptoms of hypoglycemia can range from mild to severe and include such things as depression, anxiety, irritability, and other psychological disturbances; fatigue; headache; blurred vision; excessive sweating; mental confusion; incoherent speech; bizarre behavior; and convulsions. " The association between hypoglycemia and depression is largely ignored by most physicians—they simply never even consider it as a possibility despite the fact that several studies have shown hypoglycemia to be very common in depressed individuals. There is no explanation for this oversight by so many physicians, especially since dietary therapy is occasionally all that is needed for effective therapy in patients that have depression due to reactive hypoglycemia. " 4 Chromium is an essential trace mineral that helps the body maintain normal blood sugar levels. It may also play a role in maintaining healthy levels of HDL (the " good " cholesterol). It may the advisable, therefore, to supplement with chromium. " The brain is highly dependent on glucose as a major energy source. Fluctuations in blood sugar, therefore, may result in behavioral changes and aggravate depression. These fluctuations may be caused by either insulin resistance—a condition where the cells of your body are unable to accept the role of insulin to provide glucose—or metabolic disturbances. " For example, University of Philadelphia researchers have used PET scans to view the way that the brains of individuals with late-life depression metabolize glucose. These individuals showed widespread reductions in their ability to metabolize glucose in various areas of their brains. " Another study from the same institution examined the association between depression and alterations in glucose use. Through a five- hour glucose test, two groups of individuals—one diagnosed with depression, one not—were asked to fast and then take a sugar solution. Following that, the scientists took serial measurements of the blood sugar levels among all participants. The results showed that patients diagnosed with depression exhibited significantly higher glucose levels, greater cumulative glucose responses, and larger insulin responses compared to healthy individuals. " These and other studies indicate that many individuals with depression suffer from insulin resistance and disturbed glucose control. We recommend that people with depression avoid sugar and sugar products, and focus their dietary intake around a higher protein, lower carbohydrate regimen take in frequent small meals. In addition, we suggest incorporating supplements of chromium and vanadium to assist in regulating blood sugar levels. " 1 Inositol At the Ministry of Health Center at Ben Gurion University in Israel, researchers demonstrated that supplements of inositol successfully reduced depression among patients who were previously unresponsive to antidepressants. In addition, scientists at Israel's Abarbanel Mental Health Center have shown that depressed patients improved after taking 12 g of inositol daily, and relapsed after they discontinued the supplements.1 What is Inositol? Inositol is a vitamin-like material required for proper formation of cell membranes. It affects nerve transmission and helps in transporting fats within the body. According to Gary Null, inositol, a natural component of lecithin " can help alleviate anxiety by acting as a natural Valium minus this drug's adverse side effects. " 5 Trimethylglycine Trimethylglycine (TMG), js a nutrient that is not as well known as some of the others mentioned in this paper, but it may be one of the most important. It is also known as betaine, and it is a naturally occurring substance found in plants and animals, especially in beets, broccoli, and spinach. " TMG is a wonderful source of methyl groups, molecules consisting of one carbon atom and three hydrogen atoms. In a process called methylation, methyl groups deactivate harmful substances in the body, converting them into helpful substances. " Homocysteine, an amino acid in the body, is one of the potentially harmful substances that is controlled by methyl groups. By now, you probably know that high levels of homocysteine can increase the risk of heart disease. According to the Physician's Health Study, conducted by researchers at Harvard, men with high homocysteine levels have three times the risk of having a heart attack than those with lower levels. Other studies have linked high homocysteine levels to an increased risk of birth defects, depression, certain forms of cancer, and even Alzheimer's disease. Clearly, high homocysteine levels are a threat to your health. Fortunately, it is relatively easy to lower your homocysteine levels by taking methyl-rich TMG. The methyl groups in TMG can convert harmful homocysteine into methionine, a beneficial amino acid.3 Just as researchers are recognizing the importance of replenishing certain hormones as we age (i.e. DHEA, Melatonin, etc) " now, a growing number of researchers say there is yet another group of compounds we need to replenish... methyl groups. " Methyl groups promote methylation, a process whereby homocysteine, a potentially dangerous amino acid, is converted into methionine, a beneficial compound. At any age, high blood levels of homocysteine have been associated with an increased risk of heart disease, cancer, depression, arthritis, birth defects, and other diseases. Only a handful of compounds can promote methylation, including the B vitamins folic acid and vitamin B12, and trimethylglycine (TMG). One of the beneficial byproducts of methylation is an increase in the levels of SAMe, a metabolite of methionine that also declines with age. SAMe is essential for the synthesis of melatonin... It also helps protect DNA from mutations that could promote cancer, prevents peripheral nerve damage due to lack of oxygen, and may play a role in deactivating harmful homocysteine. " ...also reputed to be a highly effective antidepressant... In one study published in the American Journal of Psychiatry, 15 patients suffering from major depression were treated with SAMe for three weeks and experienced a 50% improvement according to usual psychiatric evaluation procedures. " ...treatment for the aches and pains associated with osteoarthritis... helps control joint pain and depression associated with fibromyalgia, a mysterious disorder characterized by unspecified aches, pains, and fatigue. " 3 St. John's Wort It would be hard to find anybody who has not already heard about St. John's wort, and it's reputation seems well deserved. " St John's wort has a complex and diverse chemical makeup. Hypericin and pseudohypericin are believed to have antidepressive and antiviral properties. Other constituents, such as xanthones and flavonoids, may also contribute to the medicinal actions of St John's wort. ...early research indicated that this herb mildly inhibits the enzyme monoamine oxidase (MAO). MAO is responsible for the breakdown of two brain chemicals— serotonin and norepinephrine. By inhibiting MAO and increasing norepinephrine, St. John's wort may exert a mild antidepressive action. The antidepressant (or mood elevating) effects of St John's wort were originally thought to be due solely to hypericin, but hypericin does not act alone... St John's wort may also block the receptors that bind serotonin.6 " Recently, an article in the prestigious British Medical Journal reviewed 30 separate studies on this herb and concluded that it is as effective an antidepressant as any prescription drug. In nearly every study, patients taking Saint John's wort reported a decrease in feelings of depression and an improvement in mood, but without any of the unpleasant side effects typical of prescription drugs such as dry mouth, constipation, and dizziness....another advantage...it costs only pennies a day. " 3 " ...a total of 1,592 patients have been studied in twenty-five double-blind controlled studies (fifteen compared to a placebo, ten compared to an antidepressant). In these studies, St. John's wort extract was shown to produce improvements in many psychololgical symptoms, including depression, anxiety, apathy, sleep disturbances, insomnia, anorexia, and feelings of worthlessness. The main advantage of using St John's wort extract as opposed to antidepressant drugs was found to be not so much a difference in therapeutic outcome, but rather a significant advantage in terms of side effects, cost, and patient satisfaction... " 2 Kava Kava Root " Several European countries have approved kava preparations for the treatment of nervous anxiety, insomnia, depression, and restlessness on the basis of detailed pharmacological data and favorable clinical studies. In fact, kava extract compares favorably to benzodiazepines in effectiveness but does not possess the major drawbacks of these drugs (impaired mental acuity, addictiveness, etc). These approved kava preparations are extracts standardized for kavalactone content (usually thirty to seventy percent). Kava appears most useful in cases of depression with severe anxiety. " 2 A root native to the South Pacific, kava kava has been used for centuries as a calmative botanical. Its primary usage is to relax the central nervous system. It is used for treating insomnia, nervousness, stress, headaches and anxiety. Research has found that kava kava has mild psychoactive properties which can contribute to a feeling of contentment and peace while actually sharpening the senses.7 DHA (docosahexaenoic acid) We have already presented information on DHA above. What is it, exactly? DHA is an omega-3 fatty acid that is found in coldwater fish lipids and can also be extracted from microalgae. It is considered one of the primary building blocks of the retina and of the brain. It is the most plentiful fatty acid found in human breast milk and serves to ensure the proper function of nerve cell membranes. DHA is also found in organic eggs, organ meats and organic red meats—people who have cut down on these foods may be low in the compound. It can be used for the treatment of memory disorders, senile dementia, vision problems, nerve disease, brain dysfunction and mental conditions.7 According to Dr. Robert Atkins, " for adults, DHA alone may improve schizophrenia treatment. People with this emotional disorder have particularly low levels of the essential fat, and in one study supplements reduced symptoms impressively. " 8 Phosphatidylserine Phosphatidylserine is a natural substance derived from the amino acid serine. It affects neurotransmitter levels in the brain that affect mood. In a controlled trial, older women given 300 mg of phosphatidylserine had significantly less depression compared with placebo. After forty-five days, the level of depression in the phosphatidylserine group was more than 60% less than the level achieved with placebo.6 " Phosphatidylserine plays a major role in determining the integrity and fluidity of brain cell membranes. Normally, the brain can manufacture sufficient levels of phosphatidylserine, but if there is a deficiency of folic acid and vitamin B12, or of essential fatty acids, the brain may not be able to make sufficient phosphatidylserine. Low levels of phosphatidylserine in the brain are associated with impaired mental function and depression in the elderly. " ...to date, eleven double-blind studies have been completed using phosphatidylserine in the treatement of age-related cognitive decline, Alzheimer's disease, or depression. Good results have been obtained in these studies. In the largest study, a total of 494 elderly patients (aged between sixty-five and ninety-three years) with moderate to severe senility were given either phosphatidylserine (100 mg three times daily) or a placebo for six months. The patients were assessed for mental performance, behavior, and mood at the beginning and end of the study. Statistically significant improvements were noted in mental function, mood, and behavior in the phosphatidylserine-treated group. " 2 Conclusion " While ongoing animal and human studies continue to bring us new insights into the mechanisms by which nutrients and foods influence the brain-immune systems connection, research in the emerging field of nutritional science has finally reached the patient bedside. " Today, we have the hard science to back up many theories in so- called " alternative " medicine that were once considered nothing more than old wives' tales or folklore by mainstream physicians and many patients. Just as there are nutrients that promote optimal health, we know with certainty that it is possible to use these neuroimmunomodulators as aggressive nutritional interventions in combination with mainstream medical and hormonal therapies to address specific illnesses. " 1 The nutrients discussed in this article are contained in the product, Brain Calmplex, from Willner Chemists. (product #30442) References 1. Lombard, Jay M.D. and Germano, Carl. The Brain Wellness Plan. Kensington Books. 1997. 2. Murray, Michael N.D. and Pizzorno, Joseph N.D.. Encyclopedia of Natural Medicine, 2nd Ed. Prima Publishing.1998. 3. Mindell, Earl. Earl Mindell's Supplement Bible. Simon & Shuster. 1998 4. Murray, Michael N.D. Natural Alternatives To Prozac. William Morrow & Co. 1996 5. Null, Gary Ph.D. The Complete Encyclopedia of Natural Healing. Kensington Books. 1998 6. Lininger, Skye D.C., et al. The Natural Pharmacy. Prima Health. 1998 7. Barney, Paul M.D. Doctor's Guide to Natural Medicine. Woodland Publishing 1998 8. Atkins, Robert M.D. Dr. Atkins' Vita-Nutrient Solution. Simon & Shuster. 1998. http://www.willner.com/References/webref03.htm Willner Chemists - The Nutritional Supplement Professionals 100 Park Avenue, New York, NY 10017 & 253 Broadway, New York, NY 10007 2900 Peachtree Rd, NE, Atlanta GA 30305 1-800-633-1106 or 1-212-682-2817 or FAX: 1-212-682-6192 ©2001, Willner Chemists. _________________ JoAnn Guest mrsjo- DietaryTi- www.geocities.com/mrsjoguest/Genes Quote Link to comment Share on other sites More sharing options...
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