| If you regularly feel flat, un-enthusiastic or "down in the | | | | means you need a daily supply of these as they are |
| dumps", you may be suffering with depression. A lot of | | | | not easily stored in the body. All multivitamins contain B |
| people can feel depressed from time to time, but if | | | | vitamins, or if an extra boost is needed, a B Complex |
| these feelings & mood continue for longer than 2 | | | | could be considered. The Nutrition Almanac states that |
| weeks and are accompanied by other symptoms that | | | | if a person is tired, irritable, nervous, depressed or even |
| interfere with daily life, the diagnosis may be given as | | | | suicidal, suspect a vitamin B deficiency. Those who |
| clinical depression. | | | | consume a lot of alcohol, eat a refined high |
| Clinical depression is a state of intense sadness, | | | | carbohydrate diet or who are regularly stressed have |
| melancholia or despair that has advanced to the point | | | | a need for higher amounts of B vitamins than others. |
| of being disruptive to the persons every day life. Many | | | | Serotonin deficiencies are common these days and |
| people identify the feeling of being depressed as | | | | are a major contributor to depression. Serotonin is a |
| "feeling sad for no reason", or "having no motivation to | | | | word often associated with the use of substances like |
| do anything." Those suffering from depression may | | | | E, P & BZP, as taking these depletes this vital |
| feel tired, irritable, sad, unmotivated, lazy and apathetic. | | | | brain chemical. Prolonged stress, as well as a high |
| Clinical depression is generally acknowledged to be | | | | protein, very low carbohydrate diet will also contribute |
| more serious than normal depressed feelings. | | | | to low brain levels. In the winter months many people |
| It is estimated that at least 150,000 individuals in New | | | | suffer with seasonal affective disorder (SAD), also |
| Zealand suffer from depression each year and that | | | | called the winter blues, which is linked to light |
| over a lifetime as many as 20% of New Zealanders | | | | deprivation. Studies show that the seasonal variations |
| will be affected by depression.. There is evidence that | | | | in natural light alter levels of the hormone melatonin, |
| the incidence of depression is increasing and that | | | | which subsequently causes reduced levels of |
| younger generations (those born after 1945) are at a | | | | serotonin. Working in enclosed spaces without natural |
| higher risk. The incidence of depression is about twice | | | | light can cause the same kind of problem, with all of |
| as high in women as in men, although the reasons for | | | | these creating a wide range of serotonin deficiency |
| this are not clear. | | | | symptoms. |
| Many natural health practitioners find that some people | | | | The most common symptoms relating to low serotonin |
| are too readily given the diagnosis of depression and | | | | are depression, carbohydrate craving & binging, |
| then prescribed anti depressants, often without looking | | | | sleeping problems & insomnia, compulsive |
| at what else could be going on in their body to | | | | obsessive disorders, anxiety & appetite changes |
| contribute to these symptoms. The Encyclopedia of | | | | to name a few. |
| Natural Medicine states "A deficiency of any single | | | | When Serotonin levels drop you can start to |
| nutrient can alter brain function and lead to depression, | | | | experience problems with concentration & routine |
| anxiety, and other mental disorders." The most | | | | responsibilities can start to become quite over |
| common nutritional deficiencies which can contribute to | | | | whelming. As depression sinks in, it can seem hard to |
| depression include a lack of most of the B Vitamins, | | | | get enthusiastic about anything. Emotional sadness, low |
| Iron, Vitamin C, Protein and the amino acids tryptophan | | | | self confidence & social withdrawal are common. |
| & SAMe, the mineral Magnesium and the essential | | | | Taking the nutritional supplement 5 HTP provides the |
| fatty acid omega 3. Interestingly, too higher levels of | | | | building blocks to produce serotonin. This cannot, |
| omega 6 (as found in common seed oils) can also | | | | however, be taken in conjunction with anti depressant |
| contribute to symptoms of depression. | | | | medication. |
| Many people consume a low fat diet, depriving them | | | | Your GP will not recommend 5-HTP to you. This is |
| of the essential fatty acid Omega 3. Our body cannot | | | | because drug companies have no interest in supplying |
| make these fatty acids, so they must be supplied in | | | | this compound to the public, as 5-HTP cannot be |
| the diet from foods rich in this or by taking a | | | | patented. This is a real shame, as researchers have |
| supplement. Omega 3 is commonly found in certain | | | | clinically investigated 5-HTP in comparison to |
| seeds such as flax, black currant and borage oils, as | | | | antidepressant drugs & the results of the studies |
| well as egg yolks, tuna, salmon and cod. Population | | | | were astounding. Using the standard depression scale, |
| studies in different countries have shown that | | | | both the drug & 5-HTP groups displayed identical |
| decreased consumption of omega 3 correlates with | | | | reduction in depression. Depressed patients who |
| increased rates of depression. | | | | received 100 mg of 5-HTP three times daily, showed |
| A significant ingredient in fish oil is eicosapentaenoic | | | | at least a 50% improvement in their symptoms, without |
| acid or EPA. A study in the October 2002 issue of | | | | any reported side effects. Subsequent studies were |
| Archives of General Psychiatry found that depression | | | | performed using 5-HTP for anxiety, panic disorder, |
| was reduced significantly when volunteers took fish oil | | | | sleep difficulties & obesity. An obvious decline |
| supplements containing 1000mg of EPA a day for 12 | | | | was also noticed in anxiety symptoms & patients |
| weeks. You can determine how much EPA is in each | | | | with panic disorder noticed a feeling of relief after |
| fish oil capsule by reading the label on the bottle. Some | | | | receiving 5-HTP. Always seek professional advice |
| have much higher amounts of EPA in them than | | | | before self prescribing. |
| standard fish oil supplements. | | | | Getting out in the sunlight for 20 minutes a day is an |
| An interesting study was done by the Department of | | | | easy way to help boost serotonin levels. This may also |
| Psychiatry, Northeastern Ohio Universities College of | | | | help reduce stress levels, another important factor |
| Medicine, to ascertain whether individuals with mood | | | | involved in helping with serotonin. If you are going to |
| disorders are particularly vulnerable to adverse effects | | | | take stimulants & party pills, ensure you pre load |
| of aspartame, the artificial sweetener used in many | | | | with the correct amino acids & nutrients before |
| diet and sugar free products these days. Although the | | | | & afterwards. |
| protocol required the recruitment of 40 patients with | | | | The herb St Johns Wort is used specifically for helping |
| clinical depression and a similar number of individuals | | | | with mild to moderate depression. It has a genuine mild |
| without a psychiatric history, the project was halted by | | | | anti-depressant medicinal action and is considered a |
| the Institutional Review Board after a total of 13 | | | | nerve tonic. Its action is gentle, yet very effective. Its |
| individuals had completed the study because of the | | | | combination of sedative activity and nervous system |
| severity of reactions within the group of patients with | | | | restorative properties make it an ideal herb for use in |
| a history of depression. In a crossover design, subjects | | | | anxiety, irritability, neuralgia, nerve damage or injury, |
| received aspartame 30 mg/kg/day or placebo for 7 | | | | nervous tension, depression and general nervous |
| days. There was a significant difference between | | | | system debility. The best researched St Johns Wort |
| aspartame and placebo in number and severity of | | | | supplement is called Remotiv ®, made by Zeller |
| symptoms for patients with a history of depression, | | | | AG, a company in Switzerland with over 135 years of |
| whereas for individuals without such a history there | | | | herbal medicine experience. This is the only St Johns |
| was not. The researchers conclude that individuals with | | | | Wort I know of that can be taken in conjunction with |
| mood disorders are particularly sensitive to this artificial | | | | the contraceptive pill. |
| sweetener and its use in this population should be | | | | Researcher Dr Sandra Siedlecki, of the Cleveland |
| discouraged. Aspartame is marketed as NutraSweet | | | | Clinic Foundation completed studies which showed that |
| & Equal and is found in most "Sugar free" | | | | listening to music had a statistically significant effect in |
| products. | | | | reducing pain, depression and disability and increasing |
| It is not common for men to have low iron, unless they | | | | feelings of power. I personally think there is nothing |
| have a problem with internal ulcers, bleeding | | | | more exhilarating than singing at the top of your voice |
| hemorrhoids or with those who have coeliacs disease. | | | | to your favourite song. |
| Apart from these bleeding problems, another | | | | There are many things which can help if you are |
| contributor to low iron is consuming tannin and caffeine | | | | suffering with depression. Consider addressing any |
| rich foods and beverages at meals. If tea, coffee, | | | | nutritional deficiencies, as suggested above. Other |
| some herb teas, red wine, cocoa or chocolate rich | | | | considerations include talking to a professional who can |
| foods and beverages are consumed for up to 1 hour | | | | help you to clarify your thoughts, learn better coping |
| after having a meal or taking nutritional supplements, | | | | skills and see if there are outside influences which |
| the absorption of the nutrients will be affected. | | | | could be contributing to these feelings. |
| The B complex vitamins are water soluble, which | | | | |