Omega 3

While depression and anxiety can at times require the assistance of allopathic medications, there are many things that people can do to naturally assist themselves. Studies have shown that Omega 3 oil sourced from fish and or plant food, plays a significant role in improving depression.   There are some studies that have shown omega 3 to improve the effectiveness of the antidepressant also.  So no matter the way that one may choose to go about the job of fighting this very challenging condition, Omega 3 oils must be a part of the regimen.

Omega 3 Contain Two Active Contents: Eicosapentaenoic acid also called as EPA  and Docosahexaenoic acid also called as DHA . Basically Omega 3 could be used to fight with following diseases: Heart Disease, Cancer, Depression, Arthritis, Ulcers, Diabetes, and Hyperactivity.

Omega 3 is found is some useful food like flaxseed, walnuts and a few other foods. But main content of Omega 3 are fatty acid, EPA and DHA are available in fish. But keep in mind that there are different types of fish in water that cause dangerously high levels of the highly toxic, tasteless metal, mercury. (Being mindful of the brand and its reputation is important)

An Israeli study of 20 patients with major depression found that EPA resulted in “highly significant benefits” compared to a placebo by week three.

Many talk about the aversion to the smell of fish. Today there are plenty of brands that add lemon oil or make the coating such that it will only deteriorate past the stomach, thus reducing the after taste.

Doses vary depending on the person. But a good average dose for a person suffering from depression and anxiety is 4000mg (combined EPA and DHA) in divided doses.  Good brands include, Nutra Sea, Carlson, Nordic Naturals, Metagenics, and Genuine Health.  Many come in liquid format making it easier to take in the higher doses.

5 Htp

Not to be taken if one is on an allopathic SSRI (antidepressant).  5-HTP (a highly purified extract from Griffonia simplicifolia, a West African medicinal plant) provides brain cells with the necessary materials to make more serotonin, without blocking any normal metabolic processes and without the serious side effects of the SSRIs, which include dry mouth, reduced libido, heart palpitations, tremors, and anxiety, explains pharmacist Earl Mindell, R.Ph., Ph.D. He calls 5-HTP the natural Prozac, noting “it does what the SSRIs cannot: increase the cells’ production of serotonin to boost serotonin levels.” Vitamin B6 should also be taken on the same day as 5-HTP because it is necessary for converting 5-HTP into serotonin.

This amino acid is not only good for depression but also works on the worry centres that promote anxiety as well.

Average dose would be to start at 100mg in the morning if sleep is not an issue. Could be taken at night to assist in sleeping.   Dose could be increased slowly in increments of 100mg up to 400- 500mg in divided doses (taking about 3 weeks to increase to the higher dose.)

Inositol – Key supplement for panic

Exciting information about Inositol is surfacing indicating that people who suffer from panic attacks, depression and anxiety benefit greatly from this supplement.  Inositol is sometimes referred to as Vitamin B8 or IP6 and is a water soluble fatty lipid that is required by the body for the formation of healthy cells. It’s most important role seems to be in the central nervous system, where it serves to help transmit messages along neural pathways. Various studies have shown its efficacy in treating a number of psychological disorders that seem to have a chemical basis, including bulimia, OCD, depression and bipolar mood disorder and anxiety.

Studies do show that incidences of both panic attacks and depression can be reduced by taking inositol because the two neurotransmitters, serotonin and acetylcholine need Inositol. Inositol has a calming effect on the central nervous system similar to valium.   Not only can inositol calm a person, but it can also help one with insomnia.

I often recommend higher levels for those who experience panic attacks. Both AOR and Metagenics have the inositol in powdered format in which one can take larger doses without a mountain of capsules.   6-10 grams of Inositol seems to be very helpful in calming the anxiety and helping depression.

Vitamin D

It has been suggested that seasonality and the symptoms of SAD (Seasonal affective disorder) may be due to changing levels of vitamin D3, the hormone of sunlight, leading to changes in brain serotonin. This can trigger increases in anxiety, carbohydrate cravings, depression, changes in sleep patterns and lethargy.   In a study out of Australia, Forty-four healthy subjects were given 400 IU, 800 IU, or no vitamin D3 for 5 days during late winter in a random double-blind study. Results on a self-report measure showed that vitamin D3 significantly enhanced positive affect and there was some evidence of a reduction in negative affect.  Also in a study done in Norway and recently published in the Journal of Internal Medicine, researchers found a relation between blood levels of vitamin D and symptoms of depression. In addition, giving high doses of vitamin D in the study seemed to help the symptoms of depression. The authors conclude that this represents a possible causal relationship between vitamin D deficiency and depression.  Most multivitamin supplements contain only 400-800 IU of vitamin D. This is only 10 to 20 percent of what is necessary for optimal physiologic function. Indeed, research published by Robert Heaney and colleagues in the American Journal of Clinical Nutrition in January 2003 showed that the physiological requirement for vitamin D in adult men is between 3,000-5,000 IU per day. A bit less for women.

Stillpoint Balls

This new Self-Help tool can alleviate migraines, anxiety, and chronic pain.  Simple enough in appearance, Becalm Balls are actually a breakthrough technology that resulted from years of research and refinement. Robert Harris, a craniosacral practitioner and co-founder of the Cranial Therapy Centre, has been developing the balls since the mid-‘90s, when he called them The Stillpointer. In the course of his research, Harris made a major discovery: two spots at the back of the head, which when gently held, induce an instant and profound response of slack or ease — in the same way that a rope held under tension relaxes when the tension backs off. Harris compares that initial effect to the feeling that comes when you are cradled in a hammock, or when a tight deadline is suddenly put off by a week. He calls those two spots the slackening spots. When they are contacted lightly, the response creates ease not just in the body, but in the entire psyche. When they are cradled over a period of minutes, the response brings a profound relaxation to the complete nervous system.

Using Becalm Balls could not be simpler. The first step is to adjust the width so they will contact the slackening spots at the back of your head. Then find a comfortable place to lie on your back, and place the balls under your head so that they are exactly opposite your eyes. You can feel that spot with your fingers, because if you draw them down the back of the skull you will find a ridge there — technically known as the superior nuchel line. It is in the hollow of that ridge that the balls are placed.

The balls are of the optimal size to gently cradle the head and activate the slackening of our stress response, and they are of a consistency that can maintain that response and allow its effect to carry the nervous system into a deep, deep reservoir of absolute calm. All stress cycles stand down, and the restorative power of the parasympathetics moves into full swing. In fact, many people have commented that when they get up off the balls, they feel calmer, refreshed and more energized – some even report an increased sense of self.

To spend even 10 minutes a day in the slackened state induced by Becalm Balls can have a profound effect on your well-being. Every time you interrupt a stress cycle, it takes a little longer to establish itself as the body gets better at restoring the balance between the sympathetic and parasympathetic nervous systems. When the two systems truly come into balance, you are in a state of optimal health. Once you learn how to locate your own slackening spots, you can use them to help free your body from pain, insomnia, anxiety or headaches, and at the same time help to restore the balance of its digestive and immune systems. The result is an increase in mental clarity, health and general vitality.

I have seen amazing results with this simple tool that mimics a craniosacral treatment that I may do in my office. I strongly urge trying this amazing device out. Check out www.becalm.ca for more information on the still point balls.