Robert Crayhon: Joining us now to discuss his groundbreaking research on inositol and mental health is psychiatrist and researcher Robert H. Belmaker, MD. Dr. Belmaker, would you please give us your educational background?
Robert Belmaker: I received my Bachelors Degree in 1967 at Harvard University and my MD in 1971 at Duke University. I then started a psychiatric residency at Duke and then went to the National Institutes of Mental Health as a clinical associate from 1972-1974. I then came to Israel in 1974 and completed my psychiatric residency. Eventually, I became director of research at the Jerusalem Mental Health Center in Jerusalem. Later, I became in addition, an associate professor of psychiatry at the Hebrew University School of Medicine in Jerusalem. In 1985 I came to the new medical school in Beersheva at Ben Gurion University to become the Hoffer-Vickar Chair of Psychiatry.
RC: Can you just describe for us briefly, your daily duties?
RB: I am a professor of psychiatry; I am the assistant director of the Beersheva Mental Health Center, so I have administrative duties. Every Monday I have a full clinic day with my own patients. Sometimes with my own 30 patients. Two to three times a week I do rounds on inpatients with the residents as well. So I have clinical, teaching and research duties.
RC: What got you interested in the role of nutrition in brain function as a psychiatrist?
RB: I think it's partly derived from some skepticism about the pharmaceutical companies. It is also derived from the feeling that so much of what we ingest everyday is food, and that chemicals in food must have some effect on our brain, and perhaps some potential therapeutic effects on the brain. But actually the chair of psychiatry that I am incumbent of was endowed by a family that has been famous for their interest in nutrition and psychiatry. I haven't decided to this day whether they found me and endowed the chair, or whether the endowment of the chair influenced my thinking. But, of course, Abram Hoffer, MD, PhD, from Canada has been interested and influential in nutrition and psychiatry for fifty years now. He published in the 1950s about nutrition and psychiatry when it was very unpopular, and he very bravely continued.
RC: Is the connection between nutrition and psychiatry any more popular now in psychiatric circles?
RB: There is an increase in interest in nutrition and psychiatry. However, like the increased interest in nutrition and medicine, it goes with a healthy degree of skepticism. There are a fair number of people who are suspicious -- perhaps sometimes rightly so -- of excessive claims. Often people with severe mental illnesses reject any drug treatment. They do that partly because of their illness in their thinking. Sometimes they use arguments derived from the nutrition literature and don't get proper pharmaceutical treatment. This is a shame, and this makes some psychiatrists in this position skeptical about nutrition. Clearly, however, some patients with heart disease need surgery and sometimes need triple artery by-pass, and other patients with high blood pressure are clearly going to need hypertensive and anti-hypertensive medicine. All cardiologists today know and believe and preach the role of nutrition in preventing heart disease and high blood pressure. So, the two should not be seen as antagonistic. In psychiatry there is no question that the anti-psychotic drugs and the mood stabilizer drugs are effective. But I think perhaps we are a little behind cardiology and some of the papers show that folate supplementation can enhance the ability of lithium to prevent mood disorders and the ability of anti-psychotic drugs to reduce psychosis. These papers are not given as much publicity and as much acceptance as they really deserve. I don't know if it's because they do not have a pharmaceutical company pushing folate -- because it's too cheap -- or whether it's the skepticism that might be a result of excessive claims of the past. Or perhaps it is the skepticism that is coming as an antidote to the fact that some patients refuse pharmaceutical treatment, and only want natural treatment. Often those patients are too sick to be able to make a rational decision.
RC: Dr. Belmaker, do you feel the future of psychiatry is an intelligent integration of pharmaceuticals and nutrients? And, should nutrients be tried first?
RB: I think we have to answer that question empirically. There are going to have to be studies, like the ones we did with inositol. There is no way to know what comes first and what comes second. Certainly in most cases nutrients are milder. If a person finds changing his diet can prevent his headaches, we would like to see him do that before he tries a strong medicine like Valproate to prevent a headache. Ultimately, it has to be an empirical question. We have to do the studies.
RC: What got you interested in inositol?
RB: I had been interested previously in lithium and I am still interested in lithium. As you know, lithium is a very simple compound and a non-patented compound and a cheap compound. Those are some of the things that keep my interest. I have been interested in lithium for 30 years. Lithium has a major effect on inositol and the brain that was discovered by a wonderful man, name of Dr. Berridge from London, a Nobel prize candidate for that work. That work was done on flies, of the salivary gland of the fruit fly. For those people who sometimes make jokes about how animal research is not relevant, here is an example of how something that seems terribly funny, the salivary gland of the fruit fly, has become a major area of scientific research, with many important benefits for humanity. He discovered the whole cycle, the inositol cycle of the cell, and that lithium had an effect on it. So, as a lithium researcher, I read his papers and got interested in inositol. Professor Berridge was very interested in how inos itol can affect cell function. We were really the first to think that one could possibly give inositol as a nutrient in quantities that could get it to the brain.
RC: How does lithium affect inositol's function?
RB: It's a bit complicated, and there are still disagreements about it. Lithium inhibits a key enzyme called inositol mono-phosphatase. Some people say, as a result, inositol levels in some areas in the brain should go down. Other people believe because that enzyme is inhibited, the inositol phosphates actually go up, and we really don't know which of those two things are more important in lithium action.
RC: What is the difference between inositol and myo-inositol? Is there a difference? Is it just two terms for the same thing?
RB: For a biologist they are two terms for the same thing. The only inositol that exists naturally in the body of the human or any other mammal is called myo-inositol. For a chemist, inositol can exist in eight different forms that are mirror images of each other, although it might be hard to imagine how you can have eight different mirror images; but that's because there are eight different places on the inositol molecule that a carbon and a hydroxyl group can have a mirror image. But, only the myo-inositol is present naturally so when I talk about inositol as a medicine or a cell, I can just drop the myo and call it inositol, because that is the only one that we have.
RC: What happens when the human body is given inositol orally?
RB: It depends on the dose. The doses that we found are large enough to get inositol into the brain are the dose equivalent of 3 to 6 teaspoons a day. That's 12 to 18 grams. It could be teaspoons in tea or in juice. That's the quantities that we are talking about. In order for these doses to be effective, they need to be taken over a period of three to four weeks. We found those doses to be as beneficial as anti-depressants used in depression, panic disorders and in obsessive-compulsive disorders. We've done one study in normal volunteers, who were given a much larger dose at a single time in the morning in a large cup of juice. They were given 12 grams in one swallow and then every hour they were asked to fill out rating scales as to their tension, mood, feelings of relaxation, feeling of wellbeing, welfare, things that a normal person would write, called a profile of mood scale (the scale for normal mood), and we found that indeed, even a single dose peaking at about six hours reduced tension and increased feelings of well-being. In depressed patients we don't see those effects quite so early. Perhaps because the depression is strong enough to mask them, and in these patients, inositol did not work any faster than standard antidepressants. It only had a significant and beneficial effect after about three weeks.
RC: How does inositol work?
RB: That of course is a very good question. We have done quite a bit of animal work in rats to look at the mechanism and we think that the strongest findings relate to serotonin and particularly the 5HT2 serotonin receptor. In a rat if you drip serotonin on neurons with those receptors, and measure the response, after a while the nerve cell stops responding and if you add inositol it jumps up and starts responding again. So, it seems like cells can get depleted of inositol. Or, specific nerve cells might not have enough to be able to maintain neurotransmission in the serotonergic system. Of course, there are many things we have not investigated, but it could be that some patients have deficiencies in the brain of inositol to the point where their serotonin system cannot respond.
We did do a study with brains donated after death from patients with depression, manic-depression and other mental illnesses, and no illness. These were given to us by the Stanley Research Foundation in Washington DC, which was able to obtain these brains from people who consented before their death to donate their brains. They were diagnosed before their death as suffering from these diseases. We did find a group of patients especially with affective disorder with low, very low inositol levels in the brain.
RC: Is there a way for most people through their diet to get enough inositol? When you are talking about a therapeutic dose in the 12-18 gram range, I am wondering where someone may get a gram of inositol on a daily basis though food.
RB: The usual intake is about a gram a day through food. I think it would be really hard to get 12 grams a day through food, I think that is really a pharmacological dose. Of course, prevention of depression might require a lower dose, and we have been interested. I have a colleague now, a dietitian, whom I have asked to do some surveys of the diet of people who come complaining of depression, to see whether there are different amounts of inositol. We also have a study that will be published in May in the American Journal of Psychiatry on omega-3 fatty acids, another nutrient that we found to be anti-depressant in depressed patients, and on this we were not the first.
RC: Has there been an actual clinical trial of omega-3 fats in depression?
RB: Let me just say one thing about the omega-3s. There is one previous study by Andy Stull of Boston, a Clinical Trial with positive results. What I wanted to say is that the omega-3s also are given in much higher doses than are present in the usual diet, even though there have been reports of a correlation in the usual diet, such that the people who eat more omega-3s get depressed less. It might be with some of these nutrients you need more to correct real depression than you do to prevent it.
RC: Which will bring us back to a lesson taught to us by Abram Hoffer decades ago -- that is exactly the case. If you are missing a nutrient for decades you might need a lot more for the rest of your life to get back to normal. Regarding inositol and the diet, my understanding is that inositol in our food is largely in the form of inositol hexaphosphate, which is in a form of fiber that's hard to absorb. In other words, it might be in the food, but how well we absorb it, I think is perhaps open to question.
RB: I think you are asking a very good question, it's something I am just getting very interested in, and don't have the answer for you.
RC: Let's talk about inositol in some other applications, to say it's effective in depression at doses of 12-18 grams, but you've got to give it three weeks to really see the results?
RB: That's right.
RC: What about agoraphobia?
RB: We tend to call this panic disorder, with or without agoraphobia. Same doses seem to be effective, and also our statistical significant results occurred at three weeks. There was a strong trend before that, but our statistical significant results occurred at about three weeks.
RC: What about obsessive-compulsive disorder and inositol?
RB: In obsessive-compulsive disorder our studies use 18 grams. I can't say it doesn't work less than that, the way it works with depression with 12 grams, but we just haven't tried it. These people tend to be more ill -- and started with 18 grams. We've only seen statistically significant improvement by about six weeks, not before that. It does take longer, which is similar to drug treatment for obsessive-compulsive disorder.
RC: And only with inositol monotherapy, with no other nutrient or drug?
RB: That's right.
RC: Very impressive. Did you arrive at these doses by clinically examining the fact that the 3 and 6 grams doesn't work and then titrating upward to 18 grams?
RB: We arrived at the doses actually first with the pharmacokinetic studies. We tested to see what doses were necessary to get a good rise in inositol in human spinal fluid. Less than 12 grams a day didn't achieve much of a rise. At 12 grams a day, there is a 70% rise in human spinal fluid inositol levels. We have tried some patients in the early days more than now on lower doses, so we had some feeling of what the dose should be. I must say it has not been done in a systematic way because these kinds of controlled trials are expensive. We haven't had the funding that the pharmaceutical companies have. To really work up inositol in the way you are describing with very large trials in multiple doses -- is a one hundred million dollar project. No one would give us this to study a non-patentable compound. We had some grants from NIH and from the Stanley Foundation, but we have not done a good dose response study.
RC: What about SSRI medications and inositol, since they seem to be accentuating the same pathway. What if someone is taking a Zoloft or a Prozac and they ask their physician, "Can I take inositol at the same time?"
RB: We have studied that, and we have not had side effects with it. But, to our surprise and disappointment, we did not see synergism. We would have hoped for synergism, but it seems that inositol works and the SSRIs worked. If you put the two of them together it doesn't work any better than inositol alone or SSRIs alone. So that SSRIs in that sense are an alternative to inositol, or inositol is an alternative to SSRIs. We don't have reason to believe that it is a good addition to a SSRI non-responder, although we have not found it in any way unsafe if someone wants to try.
RC: What if someone wants to transition off of a SSRI? Would inositol be a logical stepping-stone to perhaps a more natural approach to accentuating serotonin metabolism?
RB: It is certainly an option, but we don't have data on that. We have data on people who have been treated in the past with SSRIs successfully and on their next depressive episode they were treated successfully with inositol. But we don't actually have people going from one to the other in the same depressive episode.
RC: Let's talk about inositol and safety. You've used doses of 18 grams in your trials and your practice. Any side effects from these doses?
RB: Well, people will have some loose stools and about the same with some of the SSRIs. I would say about quarter of the patients will move their bowels more frequently. We've had very few people who have to stop the medicine for that reason. We have not seen any significant changes. By now we've have a fairly large number of patients with hematological or chemical parameters. This is a large number of patients for a natural compound, but these are still fewer patients than would be expected, let's say for the FDA. If it were a new SSRI, they would want a considerably larger number of patients.
RC: Is there anyone who should not take inositol?
RB: I think it would make sense for someone who was diabetic to be careful. Someone with severe kidney disease or liver disease to be careful with inositol but I think this is a very general medical consideration.
RC: And that's because inositol has a molecular similarity to glucose and because of this theoretically could raise blood sugar in diabetics?
RB: That's right.
RC: Any other pearls here for nutritional pharmacology research? You spoke about folate and omega-3s, any other information you would like to share with our readers?
RB: Well, I think one of the most exciting things that we've been doing lately is with homocysteine. Homocysteine is the amino acid that's not used in protein synthesis and its been shown to be a risk factor for cardiovascular disease over the last few years. In more recent years it's been proven to be a risk factor for Alzheimer's and cerebral vascular disorders as well. We thought that this might mean that it's a risk factor for mental disorder and we have been surveying homocysteine levels in our patients and have found markedly elevated levels of homocysteine. We have begun a trial of folate, B12 and B6 in schizophrenic patients, because these are known to be homocysteine lowering vitamins that can lower homocysteine levels by up to 50% in combination. Homocysteine has been shown in a test tube to be neurotoxic, so we think we might be able to prevent the clinical deterioration and cognitive deterioration in schizophrenia with homocysteine lowering.
RC: Have you seen lowering homocysteine to be an effective strategy; perhaps in the treatment of depression?
RB: We have not looked at that.
RC: What happens when you give a patient a good-sized powder container of inositol and say "Take 6 teaspoons per day, please." Do they look at you and say "why is this doctor giving me a nutrient, and so much of it?"
RB: Well, I explain it. Most of the patients that consent to be on our program are people who are looking for this. That's how they get to us. So we find it very acceptable among patients, compliance is very high.
RC: Does it matter if inositol is taken with food or not?
RB: No it doesn't. It's absorbed very well. We recommend it be taken with some food
Metagenics Cenitol Powder with Inositiol
Showing posts with label alternative treatment for depression. Show all posts
Showing posts with label alternative treatment for depression. Show all posts
Saturday, January 10, 2009
Saturday, December 6, 2008
Fish Oils and Mood Disorder Prevention
Metagenics EPA-DHA Extra Strength® Concentrated and Stabilized Purity-Certified, Omega-3 Fish Oils EPA-DHA Extra Strength is a concentrated source of health-promoting, antioxidant stabilized, omega-3 essential fatty acids from cold water fish. EPA-DHA Extra Strength supports healthy musculoskeletal, cardiovascular, nervous, and immune functions.
Advantages of this premium formula include:
Pharmaceutical-grade fish oil
Purity certified
Low in cholesterol
Fish Oils and Mood Disorder Prevention
In addition to adequate micronutrient intake, fatty acid balance also plays a critical role in mental health. Low fish consumption has been found in multiple studies to be a statistically significant finding in those with depression. For example, this study showed that rates of depression increased more than twofold in women who were rare fish consumers compared with regular fish eaters.1 Research scientists consistently found a reduced level of omega-3 fatty acids in patients with mood disorders and mental illness. There is overwhelming evidence that omega-3 fatty acids are important to mental health.
The two main omega-3 fatty acids in fish oil, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have important biological functions in the brain. DHA is a major structural component of neuronal membranes, and changing the fatty acid composition of neuronal membranes leads to functional changes in the activity of receptors and other proteins embedded in the membrane phospholipid. EPA has important physiological functions that can affect neuronal activity. Clinical trials have suggested benefits from DHA and EPA treatments in borderline personality disorder, bipolar or manic-depressives, schizophrenia, and attention deficit hyperactivity disorder.
Our bodies have the ability to make these important fats from the short chain omega-3 fats found in leafy greens, walnuts, flax, and hemp, but some people do not fabricate sufficient DHA from the shorter length precursors as well as other people do, predisposing them to neurological problems. These individuals have a greater need to supplement their diets, especially since fish today is so polluted, and farm-raised fish is no longer a dependable source of DHA and EPA. Using a DHA supplement or purified fish oil is cleaner and more dependable.
Documented benefitsThe following interesting observations are found in the scientific literature:
1. Both lower DHA content in mothers’ milk and lower seafood consumption were associated with higher rates of postpartum depression.2
2. Depressed patients have lower levels of DHA in their fatty tissues compared to normals.3
3. Multiple studies indicate that in depression and schizophrenia, one gram a day of the EPA component is more effective than DHA, and a higher dose does not add additional efficacy
4.Depression is related to low levels of these long chain omega-3 fats in the brain, and it is apparent that supplementation with DHA and EPA have beneficial results in patients with mood disorders.
Since studies have shown that EPA is even more effective than DHA for alleviating depression in the short run, and DHA is more important for structural normalcy to maintain long-lasting results, I recommend real fish oil containing both EPA and DHA for those with depression and related mood disorders. About two grams of fish oil usually contains about one gram of active ingredient (EPA + DHA) appropriate for those with mild mood disorders. With major depression, use about 3 grams to achieve the one gram of EPA that has documented clinical efficacy for depression. Look for an oil that gives the most active ingredients (EPA + DHA) per gram of oil.
For more information about these Metagenics products, please call us at: 208-325-9292 or by e-mail at jes@jescollection.com. Web-site: www.jescollection.com or www.jescollection.meta-ehealth.com
Advantages of this premium formula include:
Pharmaceutical-grade fish oil
Purity certified
Low in cholesterol
Fish Oils and Mood Disorder Prevention
In addition to adequate micronutrient intake, fatty acid balance also plays a critical role in mental health. Low fish consumption has been found in multiple studies to be a statistically significant finding in those with depression. For example, this study showed that rates of depression increased more than twofold in women who were rare fish consumers compared with regular fish eaters.1 Research scientists consistently found a reduced level of omega-3 fatty acids in patients with mood disorders and mental illness. There is overwhelming evidence that omega-3 fatty acids are important to mental health.
The two main omega-3 fatty acids in fish oil, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have important biological functions in the brain. DHA is a major structural component of neuronal membranes, and changing the fatty acid composition of neuronal membranes leads to functional changes in the activity of receptors and other proteins embedded in the membrane phospholipid. EPA has important physiological functions that can affect neuronal activity. Clinical trials have suggested benefits from DHA and EPA treatments in borderline personality disorder, bipolar or manic-depressives, schizophrenia, and attention deficit hyperactivity disorder.
Our bodies have the ability to make these important fats from the short chain omega-3 fats found in leafy greens, walnuts, flax, and hemp, but some people do not fabricate sufficient DHA from the shorter length precursors as well as other people do, predisposing them to neurological problems. These individuals have a greater need to supplement their diets, especially since fish today is so polluted, and farm-raised fish is no longer a dependable source of DHA and EPA. Using a DHA supplement or purified fish oil is cleaner and more dependable.
Documented benefitsThe following interesting observations are found in the scientific literature:
1. Both lower DHA content in mothers’ milk and lower seafood consumption were associated with higher rates of postpartum depression.2
2. Depressed patients have lower levels of DHA in their fatty tissues compared to normals.3
3. Multiple studies indicate that in depression and schizophrenia, one gram a day of the EPA component is more effective than DHA, and a higher dose does not add additional efficacy
4.Depression is related to low levels of these long chain omega-3 fats in the brain, and it is apparent that supplementation with DHA and EPA have beneficial results in patients with mood disorders.
Since studies have shown that EPA is even more effective than DHA for alleviating depression in the short run, and DHA is more important for structural normalcy to maintain long-lasting results, I recommend real fish oil containing both EPA and DHA for those with depression and related mood disorders. About two grams of fish oil usually contains about one gram of active ingredient (EPA + DHA) appropriate for those with mild mood disorders. With major depression, use about 3 grams to achieve the one gram of EPA that has documented clinical efficacy for depression. Look for an oil that gives the most active ingredients (EPA + DHA) per gram of oil.
For more information about these Metagenics products, please call us at: 208-325-9292 or by e-mail at jes@jescollection.com. Web-site: www.jescollection.com or www.jescollection.meta-ehealth.com
No nutrient is more important for decreasing cardiovascular death—and more lacking—than omega-3
Monday, August 11, 2008
From Fish Oil to Medicine
No nutrient is more important for decreasing cardiovascular death—and more lacking—than omega-3
By Bernadine Healy M.D.
With all the talk about fat being bad—whether it's on our bodies or in our diet—we have failed to take seriously a significant nutritional fat deficiency that afflicts most Americans: We have too little omega-3s of the kind found in oily fish, which cannot be made by the human body yet are essential to metabolism. Even though we need only a small dose, our western diet runs woefully low, forcing our cells to run their engines slightly off balance. Over time, this takes its toll. The deficiency significantly increases the risk of heart attacks and sudden cardiac death, and mounting evidence suggests omega-3 shortages contribute to problems as disparate as premature birth, neurological disorders, mental illness, autoimmune disease, obesity, and certain cancers. This is no fish story: Raising omega-3s could be as important to public health as lowering cholesterol.
Think about that comparison. Reining in our nation's cholesterol levels over the past 40 years has yielded great benefit to health and longevity. The change was a grass-roots effort driven by individuals—patients motivated by test results and doctors who helped monitor and manage them. The National Cholesterol Education Program even launched a "know your number" campaign. But who knows their levels of omega-3s?
Well, we should. Omega-3 compounds, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, become embedded in the membrane of each of the trillions of cells that make up the body, and from that perch influence cell structure and function, including cell-to-cell communication and electrical stability. On demand, they also generate a reservoir of hormone like molecules to help blood vessels relax, tame inflammation, and reduce blood clotting. All cells feel the pinch of omega-3 deficiencies. Like a car that's out of tune, they run at a suboptimal level and are more prone to breakdown.
Based on what we currently know, says William Harris, director of metabolism and nutrition research at Sanford Research in Sioux Falls, S.D., there is no nutrient more important for decreasing risk of cardiovascular death—and more lacking—than omega-3. And its benefit to other organs is rapidly taking shape.
It is possible to measure a person's omega-3 levels, but the tests are used mainly for research. We don't yet know the range of acceptable values (as was the case for cholesterol), so there is a compelling need to determine optimal levels for age, sex, or medical condition. Knowing one's personal blood levels are too low would motivate dietary change or supplement use, and repeat testing would measure the patient's progress. Though the test is not covered by most insurance, individuals can get their numbers at boutique labs for $100 to $200.
Taking aim. For now, people use dietary targets rather than blood-level goals—that is, if they think about omega-3s at all. The recommendation of several public health organizations that everyone eat fish twice a week just isn't on the radar screens of most homes or doctor's offices. Moreover, not everyone responds the same way to a meal of omega-3s. Genes influence levels of omega-3s in the body, much as they do cholesterol. Some people, such as women of childbearing age, seem to be more effective in generating EPA and DHA from a lesser source, called alpha linolenic acid, found in certain plant oils. And, of course, not every fish meal delivers the same dose of nutrients. Nevertheless, the Japanese, who consume eight to 15 times more fish than we do—and have higher omega-3 blood levels to prove it—experience less heart disease and greater longevity despite smoking more.
Though the medical and nutrition communities generally believe eating fatty fish is the way to go, refined fish oil supplements with specified doses of EPA and DHA can make for a more certain prescription, and one that alleviates concerns about fish being contaminated with mercury or PCBs. (Nasty fish burps can be avoided by freezing the gel capsules and taking them at bedtime. And vegans can find supplements derived from algae, the fishes' omega-3 source.) The FDA, which oversees supplements, advises that patients should not take more than 2 grams without physician guidance. There is now a highly refined prescription form of omega-3 called Lovaza that can deliver the DHA and EPA at levels of 4 grams or more.
That's right. The FDA has approved an omega-3 pill as a medicine. So, we have a treatment and we have a blood test. Before long, your personal omega-3 index just could be the new cholesterol—the number you want to brag about.
Which fish oil do you use? How does it stack up to Metagenics EPA/DHA? Did you know Metagenics EPA/DHA is less expensive gram per gram than most professional brands, and have you seen Metagenics multiple purity assays? Please give us a call to see how your oil stacks up! JES 208-325-9292 www.jescollection.meta-ehealth.com
From Fish Oil to Medicine
No nutrient is more important for decreasing cardiovascular death—and more lacking—than omega-3
By Bernadine Healy M.D.
With all the talk about fat being bad—whether it's on our bodies or in our diet—we have failed to take seriously a significant nutritional fat deficiency that afflicts most Americans: We have too little omega-3s of the kind found in oily fish, which cannot be made by the human body yet are essential to metabolism. Even though we need only a small dose, our western diet runs woefully low, forcing our cells to run their engines slightly off balance. Over time, this takes its toll. The deficiency significantly increases the risk of heart attacks and sudden cardiac death, and mounting evidence suggests omega-3 shortages contribute to problems as disparate as premature birth, neurological disorders, mental illness, autoimmune disease, obesity, and certain cancers. This is no fish story: Raising omega-3s could be as important to public health as lowering cholesterol.
Think about that comparison. Reining in our nation's cholesterol levels over the past 40 years has yielded great benefit to health and longevity. The change was a grass-roots effort driven by individuals—patients motivated by test results and doctors who helped monitor and manage them. The National Cholesterol Education Program even launched a "know your number" campaign. But who knows their levels of omega-3s?
Well, we should. Omega-3 compounds, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, become embedded in the membrane of each of the trillions of cells that make up the body, and from that perch influence cell structure and function, including cell-to-cell communication and electrical stability. On demand, they also generate a reservoir of hormone like molecules to help blood vessels relax, tame inflammation, and reduce blood clotting. All cells feel the pinch of omega-3 deficiencies. Like a car that's out of tune, they run at a suboptimal level and are more prone to breakdown.
Based on what we currently know, says William Harris, director of metabolism and nutrition research at Sanford Research in Sioux Falls, S.D., there is no nutrient more important for decreasing risk of cardiovascular death—and more lacking—than omega-3. And its benefit to other organs is rapidly taking shape.
It is possible to measure a person's omega-3 levels, but the tests are used mainly for research. We don't yet know the range of acceptable values (as was the case for cholesterol), so there is a compelling need to determine optimal levels for age, sex, or medical condition. Knowing one's personal blood levels are too low would motivate dietary change or supplement use, and repeat testing would measure the patient's progress. Though the test is not covered by most insurance, individuals can get their numbers at boutique labs for $100 to $200.
Taking aim. For now, people use dietary targets rather than blood-level goals—that is, if they think about omega-3s at all. The recommendation of several public health organizations that everyone eat fish twice a week just isn't on the radar screens of most homes or doctor's offices. Moreover, not everyone responds the same way to a meal of omega-3s. Genes influence levels of omega-3s in the body, much as they do cholesterol. Some people, such as women of childbearing age, seem to be more effective in generating EPA and DHA from a lesser source, called alpha linolenic acid, found in certain plant oils. And, of course, not every fish meal delivers the same dose of nutrients. Nevertheless, the Japanese, who consume eight to 15 times more fish than we do—and have higher omega-3 blood levels to prove it—experience less heart disease and greater longevity despite smoking more.
Though the medical and nutrition communities generally believe eating fatty fish is the way to go, refined fish oil supplements with specified doses of EPA and DHA can make for a more certain prescription, and one that alleviates concerns about fish being contaminated with mercury or PCBs. (Nasty fish burps can be avoided by freezing the gel capsules and taking them at bedtime. And vegans can find supplements derived from algae, the fishes' omega-3 source.) The FDA, which oversees supplements, advises that patients should not take more than 2 grams without physician guidance. There is now a highly refined prescription form of omega-3 called Lovaza that can deliver the DHA and EPA at levels of 4 grams or more.
That's right. The FDA has approved an omega-3 pill as a medicine. So, we have a treatment and we have a blood test. Before long, your personal omega-3 index just could be the new cholesterol—the number you want to brag about.
Which fish oil do you use? How does it stack up to Metagenics EPA/DHA? Did you know Metagenics EPA/DHA is less expensive gram per gram than most professional brands, and have you seen Metagenics multiple purity assays? Please give us a call to see how your oil stacks up! JES 208-325-9292 www.jescollection.meta-ehealth.com
Wednesday, February 6, 2008
Rhodiola Herbal Extract Found to Fight Off Depression
Rhodiola Herbal Extract Found to Fight Off Depression
by Michael Jolliffe
(NaturalNews) A new clinical trial has found that an extract of the herb Rhodiola could be a useful treatment for cases of mild to moderate depression.
The study, published in the Nordic Journal of Psychiatry, involved 80 participants, aged between 18 and 70, who were divided into three groups. The first received 340mg of Rhodiola extract daily, the second twice as much, and the third two capsules containing a placebo.
The results revealed that only the groups taking Rhodiola had found benefit, with particularly significant improvements in insomnia and emotional instability, and no adverse effects.
Rhodiola is thought to work against depression in two ways. Firstly, researchers believe the herb blocks the enzyme monoamine oxidase in a manner similar to the early drug anti-depressants such as amitriptyline, which helps the brain to retain levels of 'feel good' neurotransmitters such as serotonin and norepinephrine. Rhodiola is also believed to calm a part of the brain known as the HPA axis, which connects the brain to the adrenal glands. High levels of adrenal stress hormones have consistently been found in individuals suffering from depression, but Rhodiola may address this imbalance and help to restore normal levels.
The plant has a long history of traditional usage associated with improving strength, motivation and resistance to stress and fatigue. Early records suggest that civilisations as old as the Vikings have prized and cultivated Rhodiola. It was equally prized by Soviet researchers during the Cold War, who successfully tested its application with both athletes and astronauts.
Experts have commented on the promise that this latest research holds for the treatment of depression. Dr. Richard Brown, associate professor of clinical psychiatry at Columbia University College of Physicians & Surgeons, and one of the world's leading experts on Rhodiola, called for additional studies 'to explore and establish the potential applications of the herb', but stated his belief that both sufferers and researchers should be 'encouraged' by the results.
About the author
Michael Jolliffe is a health writer, and an expert on nutritional and environmental influences on health and disease. He is a member of the British Association for Nutritional Therapy, International Society for Orthomolecular Medicine and the Life Extension Foundation.
by Michael Jolliffe
(NaturalNews) A new clinical trial has found that an extract of the herb Rhodiola could be a useful treatment for cases of mild to moderate depression.
The study, published in the Nordic Journal of Psychiatry, involved 80 participants, aged between 18 and 70, who were divided into three groups. The first received 340mg of Rhodiola extract daily, the second twice as much, and the third two capsules containing a placebo.
The results revealed that only the groups taking Rhodiola had found benefit, with particularly significant improvements in insomnia and emotional instability, and no adverse effects.
Rhodiola is thought to work against depression in two ways. Firstly, researchers believe the herb blocks the enzyme monoamine oxidase in a manner similar to the early drug anti-depressants such as amitriptyline, which helps the brain to retain levels of 'feel good' neurotransmitters such as serotonin and norepinephrine. Rhodiola is also believed to calm a part of the brain known as the HPA axis, which connects the brain to the adrenal glands. High levels of adrenal stress hormones have consistently been found in individuals suffering from depression, but Rhodiola may address this imbalance and help to restore normal levels.
The plant has a long history of traditional usage associated with improving strength, motivation and resistance to stress and fatigue. Early records suggest that civilisations as old as the Vikings have prized and cultivated Rhodiola. It was equally prized by Soviet researchers during the Cold War, who successfully tested its application with both athletes and astronauts.
Experts have commented on the promise that this latest research holds for the treatment of depression. Dr. Richard Brown, associate professor of clinical psychiatry at Columbia University College of Physicians & Surgeons, and one of the world's leading experts on Rhodiola, called for additional studies 'to explore and establish the potential applications of the herb', but stated his belief that both sufferers and researchers should be 'encouraged' by the results.
About the author
Michael Jolliffe is a health writer, and an expert on nutritional and environmental influences on health and disease. He is a member of the British Association for Nutritional Therapy, International Society for Orthomolecular Medicine and the Life Extension Foundation.
Wednesday, December 19, 2007
Happiness 1-2-3! A Safe and Highly Effective Treatment for Depression
Happiness 1-2-3! A Safe and Highly Effective Treatment for Depression
by Jacob Teitelbaum M.D.
By looking at American society today, one would think that there is a massive epidemic of Prozac deficiency. Millions of Americans are complaining of being unhappy and depressed — yet most doctors simply throw a pill at the problem! I prefer to go after the underlying causes, while using natural therapies to support the biochemistry of happiness. When you do this, most depression can be effectively treated — without the loss of libido, weight gain, fatigue, or increased risk of suicide seen with prescription antidepressants.
I'm tired of being depressed and want to be happy! How should I begin?
Let's look at both the physical and psycho-spiritual components — which is a good approach for any illness.
From a psychological perspective, depression usually represents repressed anger which has been turned inward. This is why choosing to allow yourself to be angry or even to sometimes go into a rage can be healthy when you’re depressed — even if the people around you don't like it. You can tell when the anger is healthy because it will feel good. Remember though, that you are choosing to be angry, and what you are angry about is nobody else's fault (so don't beat up others with your anger). When you don't allow guilt to get in the way, notice how your depression decreases and you feel better after a good fit of anger!
My book "Three Steps to Happiness — Healing through Joy" will take you through the three steps that psycho-spiritually will help you to get past depression and leave you feeling great.
These are:
1. Feel all of your feelings without the need to understand or justify them. When they no longer feel good, let go of them. The book will teach you how to do this.
2. Make life a "no-fault" system. This means No Blame, No-Fault, No Guilt, No Judgment, and No Expectations on yourself or anyone else. This means you'll be changing habits of thinking. For example, if you find yourself judging somebody, simply drop the judgment in mid-thought when you notice it. And no judging your self for judging others!
3. Learn to keep your attention on what feels good. We sometimes are given the misconception that keeping attention on problems is more realistic. That is nonsense! Life is like a massive buffet with thousands of options. You can choose to keep your attention on those things that feel good. You'll notice that if a problem truly requires your attention at any given time, it will feel good to focus on it. Otherwise, you're living your life as if you have 200 TV channels to choose from, and you only choose to watch the ones you don't like!
From a physical perspective, depression often reflects faulty biochemistry. Begin by asking yourself this simple question — "do I have many interests?". If the answer is yes, you're probably not depressed but rather have other physical problems causing how you feel. Common causes would include poor sleep, infections, thyroid and other hormonal deficiencies (despite normal blood tests!) and nutritional deficiencies. For more information on treating these areas, see www.vitality101.com or my book "From Fatigued to Fantastic!".
This is especially important to do if you have a combination of exhaustion, poor sleep, and in many cases widespread achiness. If this is so, you may well have chronic fatigue syndrome/fibromyalgia for which effective treatment is now available and not depression. If you do not have many interests, you probably are depressed and the treatments below will be very helpful for you. Fortunately, depression is also very treatable.
What can I do to feel better while I'm going after these underlying problems?
Happiness has its own biochemistry which can be powerfully balanced and enhanced naturally. Overall nutritional support is essential, and I would recommend a good multivitamin powder (my favorite is the Energy Revitalization System). Also begin a walking program. Research has shown that walking briskly each day is as effective as Prozac for depression. Use herbal support if needed to get eight hours of sleep a night as well.
It is also critical that your body has what it needs to make the three key "happiness" neurotransmitters that your body needs. These are serotonin, dopamine, and norepinephrine. B vitamins and magnesium are critical for energy production, as well as for producing the hormones and neurotransmitters that contribute to your feeling good! The good news is that everything you need to do this can be found in the "Happiness 1-2-3!" supplement. Unlike most natural antidepressants that contain one or two things that help you feel better, this product combines 12 different treatments in optimal levels — to help get you feeling great again! Many of these are each individually as effective as antidepressant medications in head on studies. Let's review these, beginning with the basics.
1. B12 and folate/folic acid seem to be especially important, and I believe that the term RDA may as well stand for Ridiculous Dietary Allowances! You want at least 600 — 1800 mcg of vitamin B12 and 400-1200 micrograms of folic acid a day to be sure that optimal levels are getting into the brain where they are needed. Approximately a third of patients with depression have been found to be deficient in folic acid, and this by itself can cause depression as can B12 deficiency. In addition, these two nutrients together contribute strongly to the production of both serotonin (the "happiness molecule") and a powerful depression fighting nutrient called SAMe. In fact, studies of high-dose folic acid have shown this nutrient by itself to be as effective as antidepressant medications — but much safer and without side effects!
2. The B vitamins riboflavin and niacin are critical for energy production. In fact, these vitamins are key components of the "energy molecules" (like "energy dollars" — wouldn't it be nice to have your own printing press!) NADH and FADH. Depression is a common symptom of niacin and riboflavin deficiency.
3. Vitamin B-6 levels are generally quite low in depressed patients, and this is especially problematic in women taking birth control pills or estrogen — both of which can deplete vitamin B-6 levels. Vitamin B6 is critical in the production of serotonin, dopamine, and norepinephrine. Sadly, it is likely that millions of people on Prozac are simply suffering from depression caused by vitamin B-6 deficiency.
4. Magnesium deficiency is the single most important nutritional deficiency in the United States. Where the average Chinese diet contains ~ 650 mg of magnesium a day, because of food processing the average American diet only contains around 250 mg. This contributes to pain, fatigue, and increased risk of heart attacks, depression, and numerous other problems as magnesium is critical in over 300 different reactions in our body. In fact, numerous studies have shown that in areas with higher magnesium levels in the water, heart attack deaths decreased markedly.
5. Prescription antidepressants like Prozac, Paxil, and Wellbutrin work by raising levels of the neurotransmitters serotonin, dopamine, and Norepinephrine. Unfortunately, because these medications work by poisoning critical pathways in your body, they are rife with side effects. A much safer and more effective way to raise these neurotransmitter levels is to give your body the building blocks it needs to make them. Serotonin is made from 5 Hydroxytryptophan (5HTP), and dopamine and Norepinephrine are made from tyrosine. Numerous double-blind (i.e. "gold standard") studies have shown 5HTP to be as effective as prescription antidepressants but much better tolerated. Another placebo-controlled study has shown tyrosine to also be as effective as antidepressants without side effects. In addition, if 5 HTP is given without tyrosine, it often stops working after a few months. Giving tyrosine along with the 5 HTP results in long-lasting improvement.
6. Most of you have heard of St. John's wort, and 25 double-blind studies with a total of over 1500 patients have shown it to be as effective as prescription antidepressants — without the side effects. In addition to being effective in eliminating depression, it also helped sleep, anxiety, and low self-esteem.
7. Magnolia bark has a long history of use in traditional Chinese formulas that relieve anxiety and depression without leaving you feeling like you've been drugged. Magnolia Extract is rich in two phytochemicals, honokiol which exerts an anti-anxiety effect and magnolol which acts as an anti-depressant. Like many of the other components in the "Happiness 1-2-3" product, Magnolia has the ability to alleviate depression and stress without sedating you. Dozens of animal studies have shown that it is a non-addictive, non-sedating antidepressant — even at low doses.
The good news is that you can now often effectively eliminate depression safely and without the side effects of antidepressants — with the natural blend found in "Happiness 1-2-3!" Because this product is very effective at raising serotonin (and therefore treating depression), if you are taking prescription anti-depressants as well, only take this product if OK'd by your Holistic physician and stop it if you have a persistently elevated pulse rate (a sign of too much serotonin). In my practice, I will use these herbs in full dose along with low dose anti-depressants and lower the dose of the antidepressants 2-3 weeks after beginning the herbs if the person is on a high dose of anti-depressants.
If the person is not yet on anti-depressants or only on low doses, I have them begin with three capsules three times a day (again, unless you are on high-dose antidepressants, in which case I usually give 2-3 capsules twice a day in my practice). Although some effect is seen within 2-3 weeks, the effects continue to powerfully increase over 6 weeks with continued use. Once your depression is under control, the dose can then be lowered, and you can ask your physician about tapering off of your antidepressants (which should not be stopped suddenly, else you may have withdrawal).
With "Happiness 1-2-3!", it's time to say goodbye to Prozac and depression!
Jacob Teitelbaum MD is an expert in Comprehensive Medicine and Medical director of the Annapolis Center for Effective CFS/Fibromyalgia Therapies in Annapolis, Maryland (410-266-6958) and senior author of the landmark study "Effective Treatment of Chronic Fatigue Syndrome and Fibromyalgia — a Placebo-controlled Study". He is also the author of the best-selling book "From Fatigued to Fantastic!" , "Three Steps to Happiness! Healing through Joy", and the recently released "Pain Free 1-2-3- A Proven Program to Get YOU Pain Free!"
by Jacob Teitelbaum M.D.
By looking at American society today, one would think that there is a massive epidemic of Prozac deficiency. Millions of Americans are complaining of being unhappy and depressed — yet most doctors simply throw a pill at the problem! I prefer to go after the underlying causes, while using natural therapies to support the biochemistry of happiness. When you do this, most depression can be effectively treated — without the loss of libido, weight gain, fatigue, or increased risk of suicide seen with prescription antidepressants.
I'm tired of being depressed and want to be happy! How should I begin?
Let's look at both the physical and psycho-spiritual components — which is a good approach for any illness.
From a psychological perspective, depression usually represents repressed anger which has been turned inward. This is why choosing to allow yourself to be angry or even to sometimes go into a rage can be healthy when you’re depressed — even if the people around you don't like it. You can tell when the anger is healthy because it will feel good. Remember though, that you are choosing to be angry, and what you are angry about is nobody else's fault (so don't beat up others with your anger). When you don't allow guilt to get in the way, notice how your depression decreases and you feel better after a good fit of anger!
My book "Three Steps to Happiness — Healing through Joy" will take you through the three steps that psycho-spiritually will help you to get past depression and leave you feeling great.
These are:
1. Feel all of your feelings without the need to understand or justify them. When they no longer feel good, let go of them. The book will teach you how to do this.
2. Make life a "no-fault" system. This means No Blame, No-Fault, No Guilt, No Judgment, and No Expectations on yourself or anyone else. This means you'll be changing habits of thinking. For example, if you find yourself judging somebody, simply drop the judgment in mid-thought when you notice it. And no judging your self for judging others!
3. Learn to keep your attention on what feels good. We sometimes are given the misconception that keeping attention on problems is more realistic. That is nonsense! Life is like a massive buffet with thousands of options. You can choose to keep your attention on those things that feel good. You'll notice that if a problem truly requires your attention at any given time, it will feel good to focus on it. Otherwise, you're living your life as if you have 200 TV channels to choose from, and you only choose to watch the ones you don't like!
From a physical perspective, depression often reflects faulty biochemistry. Begin by asking yourself this simple question — "do I have many interests?". If the answer is yes, you're probably not depressed but rather have other physical problems causing how you feel. Common causes would include poor sleep, infections, thyroid and other hormonal deficiencies (despite normal blood tests!) and nutritional deficiencies. For more information on treating these areas, see www.vitality101.com or my book "From Fatigued to Fantastic!".
This is especially important to do if you have a combination of exhaustion, poor sleep, and in many cases widespread achiness. If this is so, you may well have chronic fatigue syndrome/fibromyalgia for which effective treatment is now available and not depression. If you do not have many interests, you probably are depressed and the treatments below will be very helpful for you. Fortunately, depression is also very treatable.
What can I do to feel better while I'm going after these underlying problems?
Happiness has its own biochemistry which can be powerfully balanced and enhanced naturally. Overall nutritional support is essential, and I would recommend a good multivitamin powder (my favorite is the Energy Revitalization System). Also begin a walking program. Research has shown that walking briskly each day is as effective as Prozac for depression. Use herbal support if needed to get eight hours of sleep a night as well.
It is also critical that your body has what it needs to make the three key "happiness" neurotransmitters that your body needs. These are serotonin, dopamine, and norepinephrine. B vitamins and magnesium are critical for energy production, as well as for producing the hormones and neurotransmitters that contribute to your feeling good! The good news is that everything you need to do this can be found in the "Happiness 1-2-3!" supplement. Unlike most natural antidepressants that contain one or two things that help you feel better, this product combines 12 different treatments in optimal levels — to help get you feeling great again! Many of these are each individually as effective as antidepressant medications in head on studies. Let's review these, beginning with the basics.
1. B12 and folate/folic acid seem to be especially important, and I believe that the term RDA may as well stand for Ridiculous Dietary Allowances! You want at least 600 — 1800 mcg of vitamin B12 and 400-1200 micrograms of folic acid a day to be sure that optimal levels are getting into the brain where they are needed. Approximately a third of patients with depression have been found to be deficient in folic acid, and this by itself can cause depression as can B12 deficiency. In addition, these two nutrients together contribute strongly to the production of both serotonin (the "happiness molecule") and a powerful depression fighting nutrient called SAMe. In fact, studies of high-dose folic acid have shown this nutrient by itself to be as effective as antidepressant medications — but much safer and without side effects!
2. The B vitamins riboflavin and niacin are critical for energy production. In fact, these vitamins are key components of the "energy molecules" (like "energy dollars" — wouldn't it be nice to have your own printing press!) NADH and FADH. Depression is a common symptom of niacin and riboflavin deficiency.
3. Vitamin B-6 levels are generally quite low in depressed patients, and this is especially problematic in women taking birth control pills or estrogen — both of which can deplete vitamin B-6 levels. Vitamin B6 is critical in the production of serotonin, dopamine, and norepinephrine. Sadly, it is likely that millions of people on Prozac are simply suffering from depression caused by vitamin B-6 deficiency.
4. Magnesium deficiency is the single most important nutritional deficiency in the United States. Where the average Chinese diet contains ~ 650 mg of magnesium a day, because of food processing the average American diet only contains around 250 mg. This contributes to pain, fatigue, and increased risk of heart attacks, depression, and numerous other problems as magnesium is critical in over 300 different reactions in our body. In fact, numerous studies have shown that in areas with higher magnesium levels in the water, heart attack deaths decreased markedly.
5. Prescription antidepressants like Prozac, Paxil, and Wellbutrin work by raising levels of the neurotransmitters serotonin, dopamine, and Norepinephrine. Unfortunately, because these medications work by poisoning critical pathways in your body, they are rife with side effects. A much safer and more effective way to raise these neurotransmitter levels is to give your body the building blocks it needs to make them. Serotonin is made from 5 Hydroxytryptophan (5HTP), and dopamine and Norepinephrine are made from tyrosine. Numerous double-blind (i.e. "gold standard") studies have shown 5HTP to be as effective as prescription antidepressants but much better tolerated. Another placebo-controlled study has shown tyrosine to also be as effective as antidepressants without side effects. In addition, if 5 HTP is given without tyrosine, it often stops working after a few months. Giving tyrosine along with the 5 HTP results in long-lasting improvement.
6. Most of you have heard of St. John's wort, and 25 double-blind studies with a total of over 1500 patients have shown it to be as effective as prescription antidepressants — without the side effects. In addition to being effective in eliminating depression, it also helped sleep, anxiety, and low self-esteem.
7. Magnolia bark has a long history of use in traditional Chinese formulas that relieve anxiety and depression without leaving you feeling like you've been drugged. Magnolia Extract is rich in two phytochemicals, honokiol which exerts an anti-anxiety effect and magnolol which acts as an anti-depressant. Like many of the other components in the "Happiness 1-2-3" product, Magnolia has the ability to alleviate depression and stress without sedating you. Dozens of animal studies have shown that it is a non-addictive, non-sedating antidepressant — even at low doses.
The good news is that you can now often effectively eliminate depression safely and without the side effects of antidepressants — with the natural blend found in "Happiness 1-2-3!" Because this product is very effective at raising serotonin (and therefore treating depression), if you are taking prescription anti-depressants as well, only take this product if OK'd by your Holistic physician and stop it if you have a persistently elevated pulse rate (a sign of too much serotonin). In my practice, I will use these herbs in full dose along with low dose anti-depressants and lower the dose of the antidepressants 2-3 weeks after beginning the herbs if the person is on a high dose of anti-depressants.
If the person is not yet on anti-depressants or only on low doses, I have them begin with three capsules three times a day (again, unless you are on high-dose antidepressants, in which case I usually give 2-3 capsules twice a day in my practice). Although some effect is seen within 2-3 weeks, the effects continue to powerfully increase over 6 weeks with continued use. Once your depression is under control, the dose can then be lowered, and you can ask your physician about tapering off of your antidepressants (which should not be stopped suddenly, else you may have withdrawal).
With "Happiness 1-2-3!", it's time to say goodbye to Prozac and depression!
Jacob Teitelbaum MD is an expert in Comprehensive Medicine and Medical director of the Annapolis Center for Effective CFS/Fibromyalgia Therapies in Annapolis, Maryland (410-266-6958) and senior author of the landmark study "Effective Treatment of Chronic Fatigue Syndrome and Fibromyalgia — a Placebo-controlled Study". He is also the author of the best-selling book "From Fatigued to Fantastic!" , "Three Steps to Happiness! Healing through Joy", and the recently released "Pain Free 1-2-3- A Proven Program to Get YOU Pain Free!"
Tuesday, September 25, 2007
Alternative Relief for Depression
Before beginning a drug regimen for depression, try these alternative methods:
- Daily exercise
- Complete abstinence from junk food and highly processed foods
- Avoidance of sugar and high glycemic foods
- Improved sleep habits
- Folate supplements
- B complex supplements
Magnesium supplements - Increased intake of omega-3 fatty acids
- Increased intake of vitamin D (through daily sun exposure or supplements)
- St. John's wort
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