Warnings signs that you may have a magnesium deficiency
Magnesium has gained a lot of attention on blogs, social media sites and e-magazines dedicated to improving health. This is because research in the last several years has begun to uncover more and more information about all the amazing things that magnesium does for the body. To date, it has been found that magnesium is needed by the body for over 200 chemical reactions and that no bodily system is untouched by the need for this important mineral. Unfortunately, research is also coming to light that many Americans are magnesium-deficient and do not even know it! One important way to combat this problem is for the public to become aware of what the signs and symptoms of magnesium deficiency are so that they can discuss the matter with their doctors and have the blood work done that can confirm – or rule out – this diagnosis.
The most common signs of magnesium deficiency are:
Fatigue
This is a difficult one, because there are many reasons why people could feel fatigue from day to day – including other mineral deficiencies such as iron deficiency (which can lead to anemia) or issues like poorly controlled blood sugar or undiagnosed sleep apnea. However, it is good to keep in mind that, because magnesium is needed by the body to maintain energy, low levels of it can result in feeling chronically tired.
Cramping and spasms
Because magnesium is needed by the muscles for their overall health, another sign that someone may be low on this mineral is cramping and spasms. So if this is a problem – particularly in absence of exercise or strenuous activity, it is definitely something that should not be ignored. Keep in mind, too, that is not an early warning sign, but rather an indication that the body has been suffering from low magnesium levels for some time.
Irregular heartbeat
The heart, of course, is a muscle and like any muscle it can be affected by a lack of magnesium. That is why people with magnesium deficiencies can often experience an irregular heartbeat, also called an arrhythmia. This is a serious issue, because it can put someone at greater risk for forming a blood clot – and this blood clot can, in turn, cause a heart attack or a stroke. Read more
Sunday, August 23, 2015
Saturday, August 22, 2015
The Health Benefits of Antioxidants
The Health Benefits of Antioxidants
You may have heard a lot about antioxidants in conjunction with good health and avoiding diseases. Antioxidants have gotten great press, and rightfully so. But how do they work once inside our bodies, and what are some sources of antioxidants?
Have you ever seen the bottom-feeder fish in a fish-tank, sucking up all the gunk and grime? Think of antioxidants as molecular-sized, “free radical scavengers” in the fish-tank of your body.
Once an antioxidant finds its way into the body, mostly through the foods we eat, it slows down, or even prevents, the oxidation of other molecules. When molecules in the body oxidize, they can create free-radicals, or cellular byproducts. It is very normal to have these free-radicals in the body, but in excess, they can wreak havoc on our cellular structures.
What Are Free Radicals?
Free radicals create a destructive process in our cells, causing the molecules within the cells to become unstable. They may even be a big player in the formation of cancerous cells by a “chain-reaction” effect, causing other cells to become damaged. Because of the inherent instability of free-radicals, they try to attack other healthy cells to get stable themselves. This causes the once-healthy cells to react in the same way, attacking others in an never-ending attempt for cellular stability.
Benefits of Antioxidants
In layman’s terms, free-radicals are bullies that start pushing everybody around, and encourage nice cells to become bullies as well. Just like most conflicts, the results are “free radical waste products” made up of our broken, injured and deformed cells. If our cells are weak, it is natural that our organs, tissues and skin of the body will likewise become weakened.
As you can imagine, oxidative damage plays a huge role in many of our modern-day diseases [1], such as muscle and tissue degeneration, heart disease, diabetes, cancer, as well as many other health problems. You are exposed to free radicals as a normal bi-product of regular bodily processes, like breaking down the food we eat, taking toxic medicines, as well as through exposure to pollutants. In addition, over-exposure to the sun (sunburn) and smoking can also increase your body’s need to oxidize and create free-radicals. Antioxidants stop this cellular chain reaction of oxidation by neutralizing the free radicals.
Many plants and animals keep large amounts of antioxidants on hand, due to their role in counteracting cell damage, as well as their ability to repair damaged cells. Studies have shown that antioxidants can play a role in reducing the cell-damage of free radicals [2]. Read more
You may have heard a lot about antioxidants in conjunction with good health and avoiding diseases. Antioxidants have gotten great press, and rightfully so. But how do they work once inside our bodies, and what are some sources of antioxidants?
Have you ever seen the bottom-feeder fish in a fish-tank, sucking up all the gunk and grime? Think of antioxidants as molecular-sized, “free radical scavengers” in the fish-tank of your body.
Once an antioxidant finds its way into the body, mostly through the foods we eat, it slows down, or even prevents, the oxidation of other molecules. When molecules in the body oxidize, they can create free-radicals, or cellular byproducts. It is very normal to have these free-radicals in the body, but in excess, they can wreak havoc on our cellular structures.
What Are Free Radicals?
Free radicals create a destructive process in our cells, causing the molecules within the cells to become unstable. They may even be a big player in the formation of cancerous cells by a “chain-reaction” effect, causing other cells to become damaged. Because of the inherent instability of free-radicals, they try to attack other healthy cells to get stable themselves. This causes the once-healthy cells to react in the same way, attacking others in an never-ending attempt for cellular stability.
Benefits of Antioxidants
In layman’s terms, free-radicals are bullies that start pushing everybody around, and encourage nice cells to become bullies as well. Just like most conflicts, the results are “free radical waste products” made up of our broken, injured and deformed cells. If our cells are weak, it is natural that our organs, tissues and skin of the body will likewise become weakened.
As you can imagine, oxidative damage plays a huge role in many of our modern-day diseases [1], such as muscle and tissue degeneration, heart disease, diabetes, cancer, as well as many other health problems. You are exposed to free radicals as a normal bi-product of regular bodily processes, like breaking down the food we eat, taking toxic medicines, as well as through exposure to pollutants. In addition, over-exposure to the sun (sunburn) and smoking can also increase your body’s need to oxidize and create free-radicals. Antioxidants stop this cellular chain reaction of oxidation by neutralizing the free radicals.
Many plants and animals keep large amounts of antioxidants on hand, due to their role in counteracting cell damage, as well as their ability to repair damaged cells. Studies have shown that antioxidants can play a role in reducing the cell-damage of free radicals [2]. Read more
Friday, August 21, 2015
Most Doctors Don't Tell Parents Kids Are Overweight
Most Doctors Don't Tell Parents Kids Are Overweight
Less than one-quarter of American parents with an overweight child remember ever being told by a health care professional that this was the case, a new study says.
"Parents might be more motivated to follow healthy eating and activity advice if they knew their children were overweight, but very few parents of overweight children say they have ever heard that from their doctor," lead author Dr. Eliana Perrin, an associate professor in the University of North Carolina at Chapel Hill School of Medicine and a pediatrician at North Carolina Children's Hospital, said in a university news release.
"As health care providers, it's our job to screen for overweight and obesity and communicate those screening results in sensitive ways, and we are clearly either not doing it or not doing it in a way that families can hear or remember. While we've done better in recent years, clearly there's more work to be done," she added.
Perrin and colleagues analyzed federal government data collected on nearly 5,000 overweight children aged 2 to 15 between 1999 to 2008. During that time, 22 percent of parents said a doctor or other health care professional told them their child was overweight.
This percentage did increase from 19.4 percent in 1999 to 23.4 percent in 2004 and 29.1 percent in by 2008.
Among parents with obese children, only 58 percent recalled a doctor telling them that their child was obese. Read more
Less than one-quarter of American parents with an overweight child remember ever being told by a health care professional that this was the case, a new study says.
"Parents might be more motivated to follow healthy eating and activity advice if they knew their children were overweight, but very few parents of overweight children say they have ever heard that from their doctor," lead author Dr. Eliana Perrin, an associate professor in the University of North Carolina at Chapel Hill School of Medicine and a pediatrician at North Carolina Children's Hospital, said in a university news release.
"As health care providers, it's our job to screen for overweight and obesity and communicate those screening results in sensitive ways, and we are clearly either not doing it or not doing it in a way that families can hear or remember. While we've done better in recent years, clearly there's more work to be done," she added.
Perrin and colleagues analyzed federal government data collected on nearly 5,000 overweight children aged 2 to 15 between 1999 to 2008. During that time, 22 percent of parents said a doctor or other health care professional told them their child was overweight.
This percentage did increase from 19.4 percent in 1999 to 23.4 percent in 2004 and 29.1 percent in by 2008.
Among parents with obese children, only 58 percent recalled a doctor telling them that their child was obese. Read more
Wednesday, August 19, 2015
Collagen, Vit C, Glutathione (Whitening), Stem Cell, Placenta
Collagen, Vit C, Glutathione (Whitening), Stem Cell, Placenta (Anti-Aging) and Slimming Products are available now. Please contact us for price details. We do infuse personally too. We look forward to hear from you. Read more
7 Facts You Should Know About Trans-Resveratrol
7 Facts You Should Know About Trans-Resveratrol
Propelled to fame as a result of a multitude of studies investigating the phytochemical properties of plant materials, resveratrol more than lives up to its reputation. This very unique antioxidant has been called a fountain of youth for its effectiveness against a variety of age-related diseases. In this post, we’re going to explore 7 facts about resveratrol including what it is and why you should get it regularly from your diet.
1. What Is It?
Resveratrol is a phenolic compound, a stilbene, created by plants in response to injury, infection, and fungal attack. It exists in two forms, the trans- and cis- molecule forms, with trans-resveratrol being the highly-absorbable form. The compound is regarded as having powerful antioxidant effects, thereby supporting health at the cellular level.
2. Unique Antioxidant
Unlike other antioxidants, resveratrol crosses the blood-brain barrier, offering support for the brain and nervous system. This allows for positive, direct support for neural health. A recent placebo-controlled study of 23 older adults observed significant improvements in memory among participants taking resveratrol, with the additional benefit of improved glucose metabolism. [1]
3. Mimics Caloric Restriction
Reducing calories by 30% supports health and longevity by stimulating low-level biological stressors. Resveratrol stimulates the creation of adiponectin, the same hormone observed to increase in individuals practicing caloric restriction. [2] This hormone promotes metabolic and cardiovascular health through weight loss, lipid metabolism, and the regulation of blood sugar levels. Although the long-term effects of caloric restriction in humans continues to be evaluated, it has shown to advance longevity by 40% or more in some species.
4. Suppresses Inflammation
Numerous studies have noted resveratrol’s ability to reduce oxidative stress from free radical damage. One 2011 placebo-controlled study evaluated the response of 20 human volunteers (10 in each group) to resveratrol and placebo over 6 weeks of treatment. Those in the test group enjoyed reduced oxidative stress and lower levels of inflammation commonly associated with numerous age-related diseases. [3]
5. Increases Testosterone Levels in Men
Research indicates resveratrol positively affects fertility and reproductive function in men. One study using animal models reported increased blood testosterone levels in supplemented groups. [4] While this is good news for men of reproductive age, older men could possibly benefit as well. Testosterone strengthens bones, increases muscle mass, and encourages a positive outlook in men.
Propelled to fame as a result of a multitude of studies investigating the phytochemical properties of plant materials, resveratrol more than lives up to its reputation. This very unique antioxidant has been called a fountain of youth for its effectiveness against a variety of age-related diseases. In this post, we’re going to explore 7 facts about resveratrol including what it is and why you should get it regularly from your diet.
1. What Is It?
Resveratrol is a phenolic compound, a stilbene, created by plants in response to injury, infection, and fungal attack. It exists in two forms, the trans- and cis- molecule forms, with trans-resveratrol being the highly-absorbable form. The compound is regarded as having powerful antioxidant effects, thereby supporting health at the cellular level.
2. Unique Antioxidant
Unlike other antioxidants, resveratrol crosses the blood-brain barrier, offering support for the brain and nervous system. This allows for positive, direct support for neural health. A recent placebo-controlled study of 23 older adults observed significant improvements in memory among participants taking resveratrol, with the additional benefit of improved glucose metabolism. [1]
3. Mimics Caloric Restriction
Reducing calories by 30% supports health and longevity by stimulating low-level biological stressors. Resveratrol stimulates the creation of adiponectin, the same hormone observed to increase in individuals practicing caloric restriction. [2] This hormone promotes metabolic and cardiovascular health through weight loss, lipid metabolism, and the regulation of blood sugar levels. Although the long-term effects of caloric restriction in humans continues to be evaluated, it has shown to advance longevity by 40% or more in some species.
4. Suppresses Inflammation
Numerous studies have noted resveratrol’s ability to reduce oxidative stress from free radical damage. One 2011 placebo-controlled study evaluated the response of 20 human volunteers (10 in each group) to resveratrol and placebo over 6 weeks of treatment. Those in the test group enjoyed reduced oxidative stress and lower levels of inflammation commonly associated with numerous age-related diseases. [3]
5. Increases Testosterone Levels in Men
Research indicates resveratrol positively affects fertility and reproductive function in men. One study using animal models reported increased blood testosterone levels in supplemented groups. [4] While this is good news for men of reproductive age, older men could possibly benefit as well. Testosterone strengthens bones, increases muscle mass, and encourages a positive outlook in men.
Sunday, August 16, 2015
The Health Dangers of Aspartame
The Health Dangers of Aspartame
I previously discussed a company that launched an anti-aspartame campaign in New Zealand, and ever since, I’ve been sent tons of questions concerning the various dangers of aspartame.
Aspartame is a non-saccharine artificial sweetener currently used in over 6,000 diet and low calorie food products. Popular trademark brands of the sweetener in the United States include NutraSweet®, Equal®, and Tropicana Slim®, which are used to sweeten a number of sodas and chewing gums.
However, research done on aspartame has shown that it may not be completely safe for human consumption, and may cause a number of health complications if taken in large amounts. Efforts to revoke FDA approval on aspartame have so far been unsuccessful, so it is advisable to simply avoid these products whenever possible.
What Can Aspartame Do to You?
Aspartame is an NMDA receptor antagonist, which means that it inhibits the release of neurotransmitters that cause pain within the body. NMDA receptor antagonists are often used as a form of anesthesia for animals, but not on humans due to the fact that they often cause brain damage in rodents. The possible side effects of aspartame on humans include headaches, brain tumors, brain lesions, and lymphoma [1] [2].
Why Was Aspartame Approved by the FDA?
Aspartame gained FDA approval while it was owned by Donald Rumsfeld, who was at that time the CEO of the pharmaceutical company G.D. Searle & Company. Rumsfeld earned millions of dollars by marketing the product as NutraSweet, and when medical research into the product confirmed the risk of brain tumors, Rumsfeld simply hired another FDA board member to overturn the ban that the current board had inflicted.
Did you know? Despite its apparent danger to animals and humans, aspartame has been approved by the FDA a total of 26 times over the last 23 years.
The Health Effects of Aspartame
Any further inquiries into aspartame’s health effects have therefore been relegated to independent studies, which often lack the funding to properly advertise their findings. However, the studies completed thus far show overwhelming evidence regarding the apparent dangers of aspartame.
An analysis done using MEDLINE showed that 92% of non-industry sponsored studies reported one or more problems with aspartame in terms of its effects on health [3]. These studies reported a range of side effects including fibromyalgia, brain tumors, memory loss, lymphoma, leukemia, and peripheral nerve cancer [4]. Headaches and migraine symptoms are one of the most common side effects of aspartame. Read more
I previously discussed a company that launched an anti-aspartame campaign in New Zealand, and ever since, I’ve been sent tons of questions concerning the various dangers of aspartame.
Aspartame is a non-saccharine artificial sweetener currently used in over 6,000 diet and low calorie food products. Popular trademark brands of the sweetener in the United States include NutraSweet®, Equal®, and Tropicana Slim®, which are used to sweeten a number of sodas and chewing gums.
However, research done on aspartame has shown that it may not be completely safe for human consumption, and may cause a number of health complications if taken in large amounts. Efforts to revoke FDA approval on aspartame have so far been unsuccessful, so it is advisable to simply avoid these products whenever possible.
What Can Aspartame Do to You?
Aspartame is an NMDA receptor antagonist, which means that it inhibits the release of neurotransmitters that cause pain within the body. NMDA receptor antagonists are often used as a form of anesthesia for animals, but not on humans due to the fact that they often cause brain damage in rodents. The possible side effects of aspartame on humans include headaches, brain tumors, brain lesions, and lymphoma [1] [2].
Why Was Aspartame Approved by the FDA?
Aspartame gained FDA approval while it was owned by Donald Rumsfeld, who was at that time the CEO of the pharmaceutical company G.D. Searle & Company. Rumsfeld earned millions of dollars by marketing the product as NutraSweet, and when medical research into the product confirmed the risk of brain tumors, Rumsfeld simply hired another FDA board member to overturn the ban that the current board had inflicted.
Did you know? Despite its apparent danger to animals and humans, aspartame has been approved by the FDA a total of 26 times over the last 23 years.
The Health Effects of Aspartame
Any further inquiries into aspartame’s health effects have therefore been relegated to independent studies, which often lack the funding to properly advertise their findings. However, the studies completed thus far show overwhelming evidence regarding the apparent dangers of aspartame.
An analysis done using MEDLINE showed that 92% of non-industry sponsored studies reported one or more problems with aspartame in terms of its effects on health [3]. These studies reported a range of side effects including fibromyalgia, brain tumors, memory loss, lymphoma, leukemia, and peripheral nerve cancer [4]. Headaches and migraine symptoms are one of the most common side effects of aspartame. Read more
Thursday, August 13, 2015
Nutritional Approaches to Mental Health
Nutritional Approaches to Mental Health
Food nourishes both the body and mind, offering the nutrition required for keeping the whole self energized and functioning at its best. You might, or might not, be surprised to learn that the brain is actually the first site that receives incoming nutrients. It makes sense, it is the organ that directs the other organs, cells, and metabolic processes. So what happens if we’re nutritionally deficient, can it affect our brain?
While nutritional deficiencies do not always exhibit grand mental or psychological symptoms, lesser subclinical indications can pop up. Minor deficiencies of certain nutrients are sufficient enough to change mood and brain chemistry, especially in sensitive individuals. Antidepressants, including natural anti-anxiety herbs like St. John’s wort, may not be enough to alleviate depressive-like symptoms in people who are also suffering from underlying nutritional deficiencies.
Holistic Approaches to Mental Health
Holistic medicine is an approach that addresses the whole self by incorporating nutritional, biological, genetic, emotional, and mental aspects. When dealing with mood disorders, a sometimes serious and debilitating disorder, all of these aspects must be taken into account. One angle often taken is the use of herbs like kava kava and St. John’s wort. Some herbs are seeing a great deal of research from reputable scientific organizations, all demonstrating positive results in promoting a positive mood and mental agility. Some herbs include:
B vitamins – May provide protection against brain atrophy and cognitive impairment, especially in older adults. [1]
Omega-3 fatty acids – Fatty acids, specifically omega-3 fatty acids, play a large role in brain health and may be helpful for improving mood. [2]
St. John’s wort – A popular herb shown to promote a pleasant mood. [3]
Kava kava – Herb from the South Pacific used to relieve stress. [4]
Psychotherapy and conventional medical therapies are often more successful when the patient is thinking clearly and is in a positive mind set (or “mood set”). By increasing certain nutrients and utilizing natural approaches, like St. John’s wort and kava kava, mental health may be improved dramatically when combined with conventional therapeutic approaches.
A Closer Look at Nutrition and Depression
The Standard American Diet (SAD) is typically low in many of the nutrients our brain (and the rest of our body) needs to stay healthy. A diet high in processed carbohydrates and low in essential fatty acids is common among many people today, and this nutritional factor may be impairing the quality of the mind and body in adults, teens, and children. Everyday individuals do not often understand or even think about the importance nutrition plays on mental health. With many people currently overfed and undernourished, it’s no wonder why we are seeing a constant bombardment of disease and mental disorders plaguing our Western world.
Here’s a quick overview at the nutrients that are crucial for mental health.
Amino Acids
Neurotransmitters like dopamine and serotonin are necessary for transmitting electrical impulses and messages between brain cells. These essential electrical conductors are also important for keeping mood elevated, and a decreased amount in the brain can result in depression or depressive-like symptoms. Many conventional antidepressants work by increasing neurotransmitter levels, an action that is also attributed to St. John’s wort.
Amino acids are the precursors for neurotransmitter production, and the majority of us receive all the amino acids we need from dietary protein. The three amino acids that are directly linked to mood and depression include phenylalanine, tyrosine, and tryptophan. Phenylalanine and tyrosine produce norepinephrine and tryptophan, two neurotransmitters necessary for maintaining a stable mood.
Some research has indicated that amino acid therapy may be as effective as traditional drug approaches to depression, with phenylalanine and tyrosine being two of the amino acids demonstrating similar antidepressive results compared with a popular pharmaceutical. [5] Amino acids have also been shown to reduce pain levels in the body by maintaining healthy levels of endorphins, the body’s natural pain reliever.
Vitamin B1 (Thiamine)
Thiamine is necessary for converting glucose (blood sugar) into fuel for cells in the brain and body. Without this conversion, the brain can’t access its preferred energy source, and symptoms like fatigue, depression, impaired thinking, irritability, and anxiety can manifest. Memory loss, anorexia, and insomnia are also symptoms related to a vitamin B1 deficiency. [6]
Vitamin B6 (Pyridoxine)
There is a strong correlation between B6 deficiency and depression, as this nutrient is also necessary for creating neurotransmitters. [7]
Vitamin B12 (Cobalamin)
Vitamin B12 has seen a lot of attention in recent years, often heralded by many as a powerful energy enhancer and mood booster. This vitamin, which is derived primarily from animal sources, is important for red blood cell formation. Without it, pernicious anemia can result, [8] a condition that can lead to mood swings, irritability, paranoia, confusion, anorexia, and depression.
Folate
Another B vitamin, folate also assists in the production of neurotransmitters. Deficiencies of this vitamin can lead to anemia, resulting in the same mental symptoms related to B12 deficiency. Orthomolecular psychiatrists have used folic acid (folate) supplements for years to reduce the frequency of memory lapses in dementia patients, and some research suggests that the vitamin may be helpful for fighting depression. [9]
Vitamin C
The benefits of vitamin C are often related to its antioxidant capabilities, one of the leading contributors to brain protection. Some research has shown that vitamin C may reduce mania and depression symptoms, with one study showing that a single 3-gram dose of vitamin C was all that was needed to accomplish these benefits. Vitamin C is water soluble and must be consumed every day in order to receive benefit.
Vitamin D
People with depression often show lower levels of vitamin D compared with individuals displaying little to no symptoms. [10] While this is a mere correlation, other studies have consistently replicated this relationship. Sunlight, the main avenue through which natural vitamin D is produced in the body, has been associated with regulating serotonin and melatonin levels in the brain, and one study indicated sunlight as a potent mood and cognitive enhancer for depressed individuals. [11]
Minerals
There are around 15 minerals that are essential for human health, with 5 of them being crucial for maintaining mental agility. While all nutrients work synergistically to create a dynamic state of health, the following nutrients have seen the most research in relation to mental and emotional stabilization. Read more
Food nourishes both the body and mind, offering the nutrition required for keeping the whole self energized and functioning at its best. You might, or might not, be surprised to learn that the brain is actually the first site that receives incoming nutrients. It makes sense, it is the organ that directs the other organs, cells, and metabolic processes. So what happens if we’re nutritionally deficient, can it affect our brain?
While nutritional deficiencies do not always exhibit grand mental or psychological symptoms, lesser subclinical indications can pop up. Minor deficiencies of certain nutrients are sufficient enough to change mood and brain chemistry, especially in sensitive individuals. Antidepressants, including natural anti-anxiety herbs like St. John’s wort, may not be enough to alleviate depressive-like symptoms in people who are also suffering from underlying nutritional deficiencies.
Holistic Approaches to Mental Health
Holistic medicine is an approach that addresses the whole self by incorporating nutritional, biological, genetic, emotional, and mental aspects. When dealing with mood disorders, a sometimes serious and debilitating disorder, all of these aspects must be taken into account. One angle often taken is the use of herbs like kava kava and St. John’s wort. Some herbs are seeing a great deal of research from reputable scientific organizations, all demonstrating positive results in promoting a positive mood and mental agility. Some herbs include:
B vitamins – May provide protection against brain atrophy and cognitive impairment, especially in older adults. [1]
Omega-3 fatty acids – Fatty acids, specifically omega-3 fatty acids, play a large role in brain health and may be helpful for improving mood. [2]
St. John’s wort – A popular herb shown to promote a pleasant mood. [3]
Kava kava – Herb from the South Pacific used to relieve stress. [4]
Psychotherapy and conventional medical therapies are often more successful when the patient is thinking clearly and is in a positive mind set (or “mood set”). By increasing certain nutrients and utilizing natural approaches, like St. John’s wort and kava kava, mental health may be improved dramatically when combined with conventional therapeutic approaches.
A Closer Look at Nutrition and Depression
The Standard American Diet (SAD) is typically low in many of the nutrients our brain (and the rest of our body) needs to stay healthy. A diet high in processed carbohydrates and low in essential fatty acids is common among many people today, and this nutritional factor may be impairing the quality of the mind and body in adults, teens, and children. Everyday individuals do not often understand or even think about the importance nutrition plays on mental health. With many people currently overfed and undernourished, it’s no wonder why we are seeing a constant bombardment of disease and mental disorders plaguing our Western world.
Here’s a quick overview at the nutrients that are crucial for mental health.
Amino Acids
Neurotransmitters like dopamine and serotonin are necessary for transmitting electrical impulses and messages between brain cells. These essential electrical conductors are also important for keeping mood elevated, and a decreased amount in the brain can result in depression or depressive-like symptoms. Many conventional antidepressants work by increasing neurotransmitter levels, an action that is also attributed to St. John’s wort.
Amino acids are the precursors for neurotransmitter production, and the majority of us receive all the amino acids we need from dietary protein. The three amino acids that are directly linked to mood and depression include phenylalanine, tyrosine, and tryptophan. Phenylalanine and tyrosine produce norepinephrine and tryptophan, two neurotransmitters necessary for maintaining a stable mood.
Some research has indicated that amino acid therapy may be as effective as traditional drug approaches to depression, with phenylalanine and tyrosine being two of the amino acids demonstrating similar antidepressive results compared with a popular pharmaceutical. [5] Amino acids have also been shown to reduce pain levels in the body by maintaining healthy levels of endorphins, the body’s natural pain reliever.
Vitamin B1 (Thiamine)
Thiamine is necessary for converting glucose (blood sugar) into fuel for cells in the brain and body. Without this conversion, the brain can’t access its preferred energy source, and symptoms like fatigue, depression, impaired thinking, irritability, and anxiety can manifest. Memory loss, anorexia, and insomnia are also symptoms related to a vitamin B1 deficiency. [6]
Vitamin B6 (Pyridoxine)
There is a strong correlation between B6 deficiency and depression, as this nutrient is also necessary for creating neurotransmitters. [7]
Vitamin B12 (Cobalamin)
Vitamin B12 has seen a lot of attention in recent years, often heralded by many as a powerful energy enhancer and mood booster. This vitamin, which is derived primarily from animal sources, is important for red blood cell formation. Without it, pernicious anemia can result, [8] a condition that can lead to mood swings, irritability, paranoia, confusion, anorexia, and depression.
Folate
Another B vitamin, folate also assists in the production of neurotransmitters. Deficiencies of this vitamin can lead to anemia, resulting in the same mental symptoms related to B12 deficiency. Orthomolecular psychiatrists have used folic acid (folate) supplements for years to reduce the frequency of memory lapses in dementia patients, and some research suggests that the vitamin may be helpful for fighting depression. [9]
Vitamin C
The benefits of vitamin C are often related to its antioxidant capabilities, one of the leading contributors to brain protection. Some research has shown that vitamin C may reduce mania and depression symptoms, with one study showing that a single 3-gram dose of vitamin C was all that was needed to accomplish these benefits. Vitamin C is water soluble and must be consumed every day in order to receive benefit.
Vitamin D
People with depression often show lower levels of vitamin D compared with individuals displaying little to no symptoms. [10] While this is a mere correlation, other studies have consistently replicated this relationship. Sunlight, the main avenue through which natural vitamin D is produced in the body, has been associated with regulating serotonin and melatonin levels in the brain, and one study indicated sunlight as a potent mood and cognitive enhancer for depressed individuals. [11]
Minerals
There are around 15 minerals that are essential for human health, with 5 of them being crucial for maintaining mental agility. While all nutrients work synergistically to create a dynamic state of health, the following nutrients have seen the most research in relation to mental and emotional stabilization. Read more
Subscribe to:
Posts (Atom)