|
|
|
|
|
|
|
Sad or blue feelings from time to time are a natural part of life. They may even help us appreciate the good times! However, most of us will bounce back, within a short time—hours, days, or a week or two. But Despite increasing standards of living people in Britain are becoming more depressed. Currently 3 million people in Britain are diagnosed with depression. The standard approach to treating depression involves drug therapy and/or psychotherapy. Yet the brain, nervous system and neurotransmitters are all made from nutrients. Correcting underlying nutritional deficiencies can alleviate depression and improve response to psychotherapy. Depression, a condition which affects more than three million people in Britain, can be the consequence of purely psychological or biochemical imbalances although for most people both are likely to play a part. Biochemical approaches have mainly focussed on drugs that alter brain chemistry but nutrients may be as, if not more effective in doing this. Common imbalances connected to nutrition that can induce depression include: Blood sugar imbalances (often associated with excessive sugar and stimulant
intake) The most prevalent theory for the cause of depression is an imbalance in neurotransmitters, the molecules of emotion, which include serotonin, dopamine, adrenalin, noradrenalin. The major anti-depressants are thought to work by affecting the balance and function of certain neurotransmitters - the chemicals of communication. These include serotonin re-uptake inhibitors (SRIs) such as Prozac, Lustral and Seroxat which are designed to keep serotonin in circulation; adrenalin re-uptake inhibitors such as Edronax, designed to keep adrenalin in circulation; monoamine oxidase inhibitors, which help maintain adrenalin and dopamine levels and the tricyclic anti-depressants such as amitriptyline which also prevent adrenalin breakdown. All of these are, however, directly influenced by nutrition (3). The major focus of attention has been on noradrenalin/adrenalin and serotonin. Is Depression a Serotonin Deficiency? Anti-depressant drugs, like Prozac, work by stopping the body breaking down the neurotransmitter serotonin, therefore keeping more circulating in the brain. The trouble is that these kinds of drugs induce unpleasant side-effects in about a quarter of those who take them and severe reactions in a minority. The natural alternative is to eat your way to happiness by eating the foods from which the body makes serotonin. Serotonin is made from a constituent of protein called tryptophan. Dr Philip Cowen from Oxford University’s Department of Psychiatry (4) found that feeding people a tryptophan deficient diet induced depression, while eating a tryptophan rich diet elevated their mood. Tryptophan is especially rich in fish, turkey, chicken, cottage cheese, beans, avocados, bananas and wheat germ. Some of the most popular and effective natural anti-depressants are: St John’s Wort St John’s Wort – Nature’s Blues Buster In Europe the antidepressant herb St. John’s Wort (Hypericum perforatum) is prescribed by doctors five times as often as Prozac. Animal studies show that St John’s Wort inhibits the re-uptake of serotonin, and possibly also dopamine and noradrenalin. It appears to act like both the SSRIs and tricyclic antidepressants, but without their side effects. An 1996 review of 23 randomised clinical trials on St John’s Wort , involving 1,500 people in total, showed an equivalent response to antidepressants, with minimal side-effects. At a dose of 300mg a day of a 0.3% hypericin extract, St John’s Wort appears to help those with mild to moderate depression. There is even some evidence that doubling this dose can help those with severe depression, as well. St John’s Wort is also useful in calming your nerves, and in helping you to sleep more soundly. An added bonus: Whereas pharmaceutical SSRI’s tend to inhibit libido many individuals actually report that their sexual functioning improves on St John’s Wort. While hypericin has been generally accepted as the likely active ingredient, there is evidence that the active antidepressant ingredient may actually be hyperforin. As a result, you may begin to see more St John’s Wort products on the market that are standardised to hyperforin (as well as to the usual hypericin). A Comparison - St John’s Wort vs Antidepressant Drugs Its side effects are not nearly as severe or frequent. A word of caution: St John’s Wort may cause allergic reactions, rashes, gastrointestinal problems, or sun sensitivity in susceptible individuals. It can also cause anxiety or insomnia in some people, especially if it’s taken too close to bedtime. Because of its effects on increasing the action of certain liver enzymes, it may reduce the potency of some drugs, namely protease inhibitors (used in AIDS) or cyclosporin (organ transplant immune suppressant), digoxin (heart medication) and warfarin (coumadin), a blood thinner. There is no proof, but some have theorized that it can interfere with the effectiveness of birth control pills, as well. However, we have yet to see a rash of St. John’s wort babies. To put this all in perspective: many common drugs and even grapefruit juice will have a similar effect, since they all activate the same liver enzymes as St. John’s wort. "A Whole New World" You can see why we recommend St. John’s Wort as a first line of defence. For those prone to depression and low moods. This herb may not be able to help everyone, but it is unlikely to ever hurt anyone, either. Its side effects – if there are any - are always mild and temporary, and they occur far less frequently than with the pharmaceutical treatments. You can get more information on St. John’s Wort from my (HC) book, St. John’s Wort: Nature’s Blues Buster.
A once popular over–the-counter treatment for depression and insomnia, L-tryptophan was banned in the US by the FDA in 1989, and shortly thereafter in Britain, after a contaminated batch from Japan caused a serious illness called eosinophilia myalgia. Despite the fact that the exact cause of this outbreak was determined to be due to specific contamination, the FDA persisted in their declaration that L-tryptophan itself was unsafe. It is at least curious that it continued to be available, in infant formulas and intravenous feedings. One can at least speculate that the explanation for such an obvious inconsistency can be found in the enormous financial and political influence of pharmaceutical companies. L-tryptophan usually comes in 500 mg capsules, and the recommended dose is 1000 mg, and up to 2000 mg daily. You can take 50 mg or so in the morning, and 50-2000 mg one hour before bedtime if you need help in falling asleep. The enzyme, tryptophan hydroxylase, that converts tryptophan into 5-HTP depends on folic acid and vitamin C. 5-HTP is turned into serotonin, with the aid of co-factors biotin, B6, and zinc, and the enzyme, 5-HTP carboxylase. Make sure you are taking enough of these. Also, a carbohydrate snack such as fruit acts as a vehicle to transport it into the brain. Since other amino acids or proteins will compete for the same space, tryptophane should be separately from protein-rich foods. A word of caution: L-tryptophan may cause nausea, constipation or headache in certain individuals. It should not be taken during pregnancy, with MAO inhibitors, or in cases of the autoimmune disease, lupus. In 1995, the metabolite of tryptophan, a step further along in the metabolic pathway, 5-HTP became available as an extract from seeds of the African shrub, griffonia. Like L-tryptophan, it converts to serotonin, inducing relaxation, elevated mood, and sleep. It may be even more useful than tryptophan because, before it has a chance to make serotonin, much of the tryptophan we eat is processed along different biochemical pathways. 5-HTP, on the other hand, is a direct precursor of serotonin and enters the brain easily. Unlike tryptophan, it can be taken with food and other supplements, including amino acids, with no interference. 5-HTP is about ten times more powerful than L-tryptophan, so the dose needed is one-tenth. It is available in 50 and 100 mg capsules. Dosage for anxiety or depression is 50 to 200 mg per day, taken in divided doses. You can take 50 to 200 mg of this at bedtime for sleep. Some people report drowsiness if 5-HTP is taken during the day, so use caution to determine your best daytime dose. Since there are few studies regarding long term effects, it is best taken for a month or two at a time only, with a few weeks off before restarting.
These natural mood-boosters are amino acid precursors to noradrenalin, adrenalin and dopamine. Phenylalanine is converted to tyrosine, which then is converted to dopamine and then noradrenalin. They require co-factor nutrients vitamins niacin, B6, B12 folic acid and C, plus the minerals zinc, magnesium, copper, iron and manganese. The most effective form of phenylalanine for mood enhancement is DLPA which has proven as effective as tricyclic antidepressants. Most mood research is done by pharmaceutical companies while they are developing new drugs. They use laboratory animals and later, depressed patients as their test subjects. As a result, we don’t have much information on the effects in "normal" people, who want to take products simply to get a boost in their mood.
Recently, there has been a great deal of media attention about the natural compound, SAMe (s-adenosyl-methionine), pronounced "Sammy." A new "convert" to SAMe, 35-year-old Marisa shared the following experience: "I had been feeling just ‘blah’ for what seemed like years. I read about St John’s Wort and took it for a month, 300 mg, 3 times daily. I felt somewhat better, but something was still missing. Then I added SAMe, 400 mg a day. It’s like someone turned on the lights. I felt like a kid again, playing, being happy, and not burdened as I had become. Four months later, SAMe is still my new best friend!" For those of you with no mood problems, but just wanting to feel a little high, you can expect a similar experience. A dose of 200-400 mg on an empty stomach can put a spring in your step, a sparkle in your eye, and a grin on your face. Placebo-controlled, double-blind studies show SAMe to be equal or superior to antidepressants, with more rapid onset, most often within a few days (most pharmaceutical antidepressants may take three to six weeks to take effect), and with no significant side effects. Instead, SAMe has side benefits, including being an effective treatment for degenerative joint disease, fibromyalgia, and liver problems. According to one comprehensive review of all the studies, 92% of depressive patients responded to SAMe, compared to 85% for the medications. SAMe also has no withdrawal reaction, commonly experienced when antidepressants are stopped abruptly. In addition, the older tricyclic antidepressants can cause liver damage, while SAMe is actually liver-protective. SAMe’s Beneficial Side Effects Research shows that SAMe treats the fatigue, inflammation and pain associated with fibromyalgia, a puzzling and hard-to-treat condition. Patients have reported significant benefits from taking 400-800 mg daily of SAMe, including improved sleep, reduced fatigue, reduction in pain, and enhanced mood. Except for the adrenal and pineal glands, the liver contains the most SAMe of any body organ. The liver depends on SAMe for regeneration, detoxification, bile production, and the essential biochemical processes of both methylation and the production of glutathione, the liver’s natural antioxidant. SAMe aids the liver in neutralizing toxins, carcinogens, and free radicals. Such neutralization slows the aging process, including brain aging. We see then how this one nutrient has quite a diverse and significant contribution to make to our health and well being. SAMe should be taken on an empty stomach, preferably 1 hour away from food, at a starting dose of 200 mg twice daily. If you experience nausea or gastrointestinal problems, reduce the dose size and take it with meals, although the food will reduce its potency somewhat. Most often, 400 mg per day is sufficient. If you don’t see results in a few days, you can gradually increase the dose, by 200 mg every few days, up to a maximum of 400 mg four times daily. Then, once your mood feels stable, you can reduce it gradually to a lower maintenance dose. In general, the longer SAMe is used, the more beneficial the results. Although the price is now coming down, SAMe has been quite expensive, with one 200 mg tablet costing approximately £L, and it can require up to 4 tablets daily. Unfortunately, this has been a limiting factor in its distribution and overall use. SAMe should also be taken with its co-factors, vitamins B6 (50 mg), B12 (1000 mcg) and folic acid (800 mcg) to enhance production of the SAMe precursor, methionine. These vitamins can be taken separately, as part of your multivitamin regimen. An alternative to SAMe is trimethylglycine (TMG) also a methyl donor. The body can make SAMe directly from TMG, which is both stable and much less expensive. While it has not been as extensively researched as SAMe, the fact that it is a direct precursor of SAMe would predict that its effect would be very similar. TMG is also known as glycine betaine, not to be confused with "betaine hydrochloride" which is used to help increase stomach acid. A precursor to SAMe, TMG turns into homocysteine, a substance toxic to the heart, into SAMe and methionine. This process also yields DMG (dimethylglycine), a well-known performance enhancer, which thus doubles TMG's benefits. Extracted from sugar beets, TMG is also found in broccoli and spinach. It has no reported side effects other than brief muscle tension headaches and only if it is taken in large quantities without food. Optimal doses needed to raise SAMe are 1,000 - 3000 mg per day. In combined formulas, a 100-250 mg dose is sufficient. An important point is that SAMe and TMG, unlike many other natural and synthetic antidepressants, are safe to take during pregnancy and nursing. There are also no reported negative interactions with other medications, such as antidepressants. This makes them particularly useful in the elderly who are often on a variety of medications, and are also more sensitive to side effects. SAMe can be used safely with other natural supplements, too, including St John’s Wort. A word of caution: Though not reported in the literature, I have seen higher doses c irritability, anxiety, or insomnia in some individuals In this case, lower the dose, but if the effect continues, the product should be stopped. By the same token, SAMe's antidepressant activity may lead to the manic phase in individuals with bipolar (manic) depression, so such individuals should not take SAMe unless under medical supervision.
Also important for optimal mood are certain polyunsaturated fats (PUFAs), especially the omega-3 fatty acids, EPA and DHA found in fish. In countries where there is higher fish consumption, there is a lower rate of depression. Also, diets and drugs that severely lower cholesterol tend to exacerbate omega- 3 deficiency, causing depression. Supplementing omega -3 fish oils has also proven effective in elevating mood. There is also a correlation between the incidence of depression and heart disease, and both are associated with omega-3 fat deficiency. (For a fuller discussion of the research on omega -3 fats see Chapter 17 – Natural Mind and Memory Boosters.) To ensure an optimal intake of the essential omega 3 brain fats eat carnivorous fish (with teeth!) such as herring, mackerel, tuna and salmon three times a week. Otherwise, take an omega 3 fish oil supplement providing 500 to 1000mg of EPA plus DHA daily. Most fish oil supplements provide around 400mg of EPA plus DHA so you’ll need two a day. If you are vegan or vegetarian then eat a tablespoon of flaxseeds a day, one dessertspoon of flax seed oil, plus an algae-based DHA product.
Some of your brain’s best friends, the B vitamins have many roles to play in ensuring optimal brain function. They are vital for delivering oxygen to the brain and protecting it from harmful oxidants. They also help turn glucose into energy within brain cells, and help to keep neurotransmitters in circulation. Vitamins B6, B12 and folic acid are most important in terms of enhancing mood. B6 (pyridoxine) has an important role in brain function as it is essential for the manufacture of neurotransmitters. It is also necessary for the conversion of amino acids into serotonin. A deficiency in this important neurotransmitter can cause depression and other problems. One study showed that about a fifth of depressed people who took part were deficient in pyridoxine. Suggested supplementation 20 to 100mg a day. B12 (cyanocobalamin) is very important for the health of nerve cells, and B12 deficiency is a major cause of mental deterioration and confusion in older people. You need 10 to 100mcg a day. Some people have very poor absorption of B12 and may benefit from much higher amounts, such as 1000mcg daily. Taking B12 in a sublingual (under-the-tongue) formula provides much better absorption. Folic acid (folate), like B12, is essential for oxygen delivery to the brain. Deficiency in either results in anaemia. In high doses folic acid has been shown to substantially lessen depression and symptoms of schizophrenia. You need about 400mcg daily. It is important to remember that B vitamins should be taken in a complex i.e. all together, or you could have side effects. For example, excessive B6 relative to the others can cause neurological problems. So if you wish to supplement a specific B vitamin take this in conjunction with a multivitamin containing all the B vitamins. Some mood enhancing supplement formulas combine these nutrients. The ideal doses are less when combined than when taken in isolation. The following nutrients are worthy additions to a supplement programme designed to elevate your mood.
Mood Enhancers Cocktail Individually The MOOD product from Naturally High contains all the above nutrients and is available for worldwide delivery.
RELAX
| ENERGISED | MOOD
| MIND & MEMORY | CONNECTED |
 |
Viagra
is a trademark of Pfizer. |
|
©
2001 CockUp.com
info@cockup.com |
