Children and Mental Health

It is a topic we so rarely talk about; mental health and children. In all reality, who wants to look it? Not the children and parents, why they seems to think that it is their fault a society blames them so not the parents, so who looks at it? Yet children being diagnosed with psychiatric conditions at an alarming rate and rarely do we want to look at that fact little long talk about it.

There are many issues children need to deal with growing up. In today’s world we have a divorce rate of over 50%, our unemployment is astounding, people are losing their homes, parents are worried, teachers are distracted, and young children feel this. How could they not? To top that off, school bullying has increased and so has cyber bullying, and kids are getting it from every direction.

Is being bullied or worried about your family a Prozac deficiency or is it a natural response? Do the trying threes really require an antidepressant? Some doctors and pharmaceutical companies would say yes. In fact, the number of school children prescribed anti-depressants and mind-altering drugs has more than quadrupled in the last decade. New figures show general practitioners are prescribing pills in record numbers to combat stress, violent behavior and even tiredness.

Child drugging has been a huge profitable market with earnings of about $4.8 billion dollars a year. Pharmaceutical companies have done everything in their power to convince the press, legislators and especially parents why children need to be put on drugs.

There are 20 million children in the United States who have been diagnosed with some kind of psychiatric disorder and drugged for it. It has become an epidemic. Innocent children are being turned into patients for simply acting like kids. As we know, there have been a number of serious and deadly results from young people taking medications for depression. Many if not all the recent school shootings have shown us a picture of a disturbed young person who is on some type of antidepressant. But that is not is as disturbing as three and four-year old children on antidepressants.

Let’s look at ADHD and children. At this very moment at least 6,000,000 U.S. school children are being administered Ritalin or other addictive, mind-altering, psychiatric drugs. A pediatric psychologist became concerned when she was suddenly inundated with ADHD referrals. She worried that the disorder was being over diagnosed and began a study of 30,000 grade school students in two school districts in Virginia. The study raises many questions about ADHD diagnosis but provides few answers. Were previous estimates too low Is ADHD being over diagnosed, or are doctors now doing a better job of diagnosing it.

In the U.S. and many of those are being prescribed medication because the parent, daycare worker or school teacher feels that the child might be ADHD.

Did I say that right? A person working in day care who has no medical or psychology background are telling parents their child has ADHD? That is about as scary as it gets! It is almost as scary as parents are not being informed about all the potential risks to their child when they agree to a psychiatric drug prescription.

According to testimony given in the fall of 2004 to the Congressional Energy and Commerce Committee insignificant results were found in two thirds of the studies in which children were given anti-depressants and compared to children given a placebo.

About 1.5 million children ages 5 on up take Ritalin for relief from attention and hyperactivity disorders, researchers reported in the journal Pediatrics. The drug’s popularity is growing. Ritalin use is up 250% since 1990, according to a recent article in the Journal of the American Medical Association.

With the recent news coverage on how our children are being abused by medications for depression and ADHD, I feel this three part series comes at a great time. Please keep in mind that the majority of children on psychotropic medications are not necessary and more and more research and news coverage is now validating that we must stop drugging our children.

There are so many alternatives that can help with our children and I am going to list just a few. Please remember to do your research. There is NEVER a reason to give our children unnecessary medications.

Omega Three Fatty Acids is probably the best alternative one can use. These fatty acids are needed to make brain and nerve tissue in the body and are crucial for proper growth, mental function, the immune system and brain development. Omega Three Fatty 3 is a wonderful and affordable option for treating depression and ADHD. They have omega three for children, there is also a product called by VAXA called Attend- It is effective for 70% of ADD ADHD individuals, as measured by computer testing and parent scales. Attend blends amino acids, fatty acids, homeopathic, and other herbs and supplements to produce a product that is curing symptoms of ADHD. http://www.vaxa.com/

Iron can help with children as there is growing evidence that hyperactive children are commonly deficient in iron, which is important for the production of the mood-regulating brain chemical dopamine.

 There are foods high in iron such as:

•  Red meat

•  Egg yolks

•  Dark, leafy greens like spinach

•  Dried fruit (prunes, raisins)

•  Iron-enriched cereals and grains

•  Oysters, clams, scallops

•  Turkey or chicken giblets

•  Beans, lentils, and soybeans

•  Liver

•  Artichokes

EEG Biofeedback is about 75% effective. This technology involves the acquiring biofeedback machine that averages from 50.00-150.00. There are biofeedback clinicians as well. This is a technique that trains people to improve their health by controlling certain bodily processes that normally happen involuntarily, such as heart rate, blood pressure, muscle tension, and skin temperature.

Decreased TV and Video game time– Research has concluded after studying 5,000 children for two years that TV and video games can cause, yes can cause ADHD. Suggestion is two hours in front of the tube either watching TV or playing video games daily.

A new study has shown improved brain functioning, increased brain processing, and improved language-based skills among ADHD students practicing the meditation technique. In addition it can help decrease symptoms of depression in children.

Spending time in ordinary urban nature can also help. These settings can include a tree-lined street, a green yard or neighborhood park may offer additional relief from ADHD symptoms. Spend time in nature, play more sports, ride bike, do homework outside in the fresh air.

Once again before taking your child to a doctor for ADHD or believing your child may need dangerous drugs for just being a child, try to answer the following questions.

• How many hours did you child watch TV today?

• How much time did your child spend on video games today?

• How long was your child outdoors today?

• Did your child exercise today?

• How much time did you spend time with your child today?

• What did your child do in school today?

• Did you do something exciting with your child today? What?

• What did your child eat today?

As you can see, there are a variety of treatments that help with your child’s mental health. The main focus should make sure you are educated. Just don’t give your child a handful of vitamins. Make sure you understand each supplement, and make sure they do a great deal of movement daily.

The vast majority of medical doctors consider ADHD to be of unknown causes. What we do know is that the elimination of food additives and refined sugar produces dramatic improvements not just for children with ADHD but for children who show signs of depression.

One thing I have noticed when I work with children with ADHD or depression and anxiety is their diet. I ask the parents to keep a food diary for their kids for two weeks. Some parents are honest some are not.

After reading all the food diaries I began to look at how we send our children to school. Let’s say we give them a nice bowl of Frosted Mini Wheat’s which have 10 sugars and a whopping 41 grams of cards which turns to sugar. Now add milk, non-fat or low fat milk is pact with sugar on the average 12-15 grams. Now let me tell you that 1 teaspoon of granulated sugar equals 4 grams of sugar. Now 3.75 grams of carbs equal 1 gram of sugar. So a small bowl of frosted mini Wheats with a cup of milk equals about 14 teaspoon of sugar.

Feeding our children fresh fruits and a good protein source offers good brain health. Carbohydrate loaded breakfasts of frozen waffles, pancakes, pastry rolls and cold cereal do nothing to feed the brain. Instead, eat an omelet with low-fat cheese and a lean meat to activate neurotransmitters in the brain. If you are in a time crunch, have them drink a protein shake for breakfast.

Foods That Are Good For You

• Vegetables (except corn, potatoes and squash).

• Beans and peas

• Fruit

• Nuts and seeds

• Fish oils, Flaxseed oil, Olive oil, Primrose oil

• Leans meats

• Eggs

• Low-fat cheeses

• Protein powder

Foods To Avoid or Decrease

• Breads and pasta from processed white flour

• White rice white potatoes

• Desserts, ice cream, candy, chocolate, cookies, doughnuts

• Powdered or refined sugar

• Soda, sports drinks, tea, coffee and alcohol

• Fast foods, burgers, pizza, hotdogs, milkshakes

• Processed foods-Hotdogs, lunchmeat

• Junk food, chips, soda

• Fruit juices

• Artificial colors flavors and preservatives

• Artificial sweeteners (aspartame, saccharin, sucralose).

Folate is one of the B vitamins and helps aid in depression. Foods high in folates include: orange juice, strawberries, citrus fruits and juices, leafy green vegetables, whole grain breads, and pinto, navy and kidney beans. Foods rich in protein are rich in an amino acid called tyrosine. Tyrosine may help boost levels of the brain chemicals dopamine and norepinephrine, which can help treat depression as well as ADHD. Foods include turkey, tuna, salmon or chicken beans and peas, lean beef, low-fat cheese, almonds, milk, poultry, soy products, yogurt.

Understanding Family Dysfunction

I have worked in the field of psychology and social services for a very long time and have worked with a great deal with dysfunctional families. It is always interesting to me to see how family dysfunction can be passed down from generation to generation and what shapes the dysfunction can take.

One of the greatest questions I get is how do we deal with family dysfunction? I should be the expert on this as I came from a long line of dysfunction. I, like most people, feel my family puts the D in dysfunction, however, I am not terminally unique and know that many people have families that are dysfunctional.

I suppose it would be important to try to understand what family dysfunction is. Text books have been written about it, however in a quick nutshell, family dysfunction is a family where there is an abundance of conflict, but not just conflict but where these conflicts create misbehavior. These behaviors can turn into abuse, addictions, such as substance abuse, alcohol, drugs, prescribed medication, and very often an untreated mental illness. Dysfunctional families often live with lies, anger and confusion. There is often dysfunction in a family, however too much dysfunction turns into problems that can have a profound impact on family members.

In a functional or healthy family, you will find respect between all the family members. Treat the children with respect and the children treat the parents with respect. In a dysfunctional family respect is hardly ever found. So let’s look at what dysfunctional family.

* A parent and or child will show lack of empathy, understanding, and sensitivity towards certain family members.

* Denial such as refusing to acknowledge abusive or addictive behaviors.

* Lack of boundaries.

* Conflict such as verbal, spiritual, physical or sexual abuse.

* Unequal or unfair treatment of one or more family members due to their birth order, gender, age, sexuality.

* Using such as a destructively narcissistic parents who rules by fear and conditional love.

* A parents who use physical violence, or emotionally, or sexually abuse their children.

* Dogmatic or cult-like parents who are harsh and inflexible discipline with children not allowed, within reason, to dissent, question authority, or develop their own value system.

* Inequitable parenting such as going to extremes for one child while continually ignoring the needs of another.

* Deprivation is very abusive and is done by a parents using control or neglect by withholding love, support, necessities, sympathy, praise, attention, encouragement, supervision, or otherwise putting their children’s well-being at risk.

* Appeasement (parents who reward bad behavior—even by their own standards—and inevitability punish another child’s good behavior in order to maintain the peace and avoid temper tantrums.

* Loyalty manipulation giving unearned rewards and lavish attention trying to ensure a favored, yet rebellious child will be the one most loyal and well-behaved, while subtly ignoring the wants and needs of their most loyal child currently.

* Role reversal parents who expect their minor children to take care of them instead.

* Münchausen syndrome by proxy where the children are intentionally made ill by a parent seeking attention from friends, family, physicians and other professionals.

So how do you protect yourself from family dysfunction? It is important to understand that family is your first and most influential bond in your life so to start setting boundaries and taking care of yourself may seem difficult at first, but it gets easier. It is important to realize that when you were a child, you were helpless and that helplessness made you dependent on the people closest to you for survival even if those relationships are destructive instead of supportive. The family that supports you and gives you your needs already had certain tendencies before you even came to them. They had beliefs and attitudes and you grow, going along with these tendencies gives you what you need to survive, so you adapt and fit in to get your needs met.

As you grow older and more independent, you begin to realize the dysfunctional tendencies of the family no longer conducive to your lifestyle. By now, you might have learned that the dysfunctional family harmed your self-esteem and confused you. You come to terms that it causes havoc in all relationships in your life. The idea is not to get discouraged. Know that you can make change and this change will not happen overnight, but it will happen. It is vital that you keep in mind as you make the changes that it does not mean you are going to get along much better with your relatives. It simply means you are going to learn how to deal with their dysfunction and feel good about who you are. You will begin how to unravel the dysfunctional.

One of the first steps you need to take is to admit and accepting the family dysfunction and how it tends to take on a life of its own. The family remains dysfunctional because the family remains in denial of the dysfunction. Members and friends may make excuses for the dysfunction and enable family members. a So by accepting the family dysfunction, you admit that there is a problem.

One of the next steps is to realize that you will not be able to change your family. You will run in circles if you try. It’s impossible to change other people so focus on your own feelings and coping mechanisms. Look at how you want to change, what you need to change and how you want to change that. You can create these changes by setting boundaries.

Don’t deal with a dysfunctional family by yourself. See a counselor, life coach, psychospiritualist or support group to help you with your journey to deal with the dysfunction. It is important to know and learn you are not the only one and you may need a third party to help you sort things out and help you begin to build a tool chest for healing.

Finally start building your self esteem. Dysfunctional families have a tendency to rob people of self worth and esteem. Make sure you work on this by doing esteemable acts for yourself. In addition, make sure you show yourself compassion. Often there is no compassion in dysfunctional families and it is key to understanding the root of healing is through compassion of self and others.

Grief is a Journey Not a Mental Illness

I have run a grief group for over 16 years and I am forever getting people asking me if grief should be medicated. What a question. Grief is a journey not a Prozac deficiency. There has been much discussion among mental health professionals about the use of medication in the management of acute, normal grief. With the arrival of the new “improved” DSM5, grief is now going to be considered a mental health issue. So if you grieve the loss of a loved one, mental health experts may put on your medical records you have a mental health issue and are being treated for it.

I recall a friend of mine who grieved the loss of one of her parents. When it came time to getting a new job and new medical insurance, she was turned down for the medical insurance because her grief and medication she was on, was listed as a pre-existing condition. She was unable to not only get the medical insurance, the medication she was one, did not make her grief go away. She had to do what most people have to do when someone dies; grieve.

Grief is a journey, it is not a pathology. Grief is natural and normal. It is part of life. In fact, if people do not grieve over the loss of a very close loved one, I would think something is wrong with them. Grief is natural and it means you will wake up at 2:00am and not be able to sleep, and you will cry over spilled milk. Grief will make you forget your best friend’s name, and forget where you are going in your own house. That is grief. It is normal!

Grief is not a mental illness that requires harmful and in some cases addictive medications. It is sadness. It leaves a void in your heart, in your soul. This void cannot be healed with medication. It is important to know that if you medicate grief, you will still eventually have to deal with it once you decide to get off the medication, if you are not hooked on it already, or if they have not added even more medication. Here is the problem, you see anti-depressants take a long time to work; they rarely relieve normal grief symptoms. By the time these dangerous medication start to work, you might have discovered the value of the journey into grief.

Grief is a journey that we must travel. It reminds us that we lost someone we loved. It means we loved. It reminds us that our path in life is never is straight forward. It is a journey that teaches us how to live without someone. It is a journey that feels like a roller coaster ride. One minute we are okay, and the next minute we are plummeting downward sliding to an abyss wondering if we will ever come out, and the next minute, laughing at a joke someone told that isn’t even funny. Bottom line, grief is a normal part of living and feeling.

The new DSM would have us medicate grief. At least that is what the task force, who has financial ties with the pharmaceutical companies say. The DSM 5 would have you believe it is a treatable mental health condition. I cannot think of a more inhumane treatment for grief. To deprive people of the important participation in their grief is a just wrong. In fact, I would go as far as saying it is abusive.

If you are having problems with your grief, consult a natural mental health care counselor, talk through it. You can journal about your grief and put it on paper. There are many ways you can travel the path of grief, however, since you are not mentally ill, and grief is not a pathology, rather a natural emotion, it is VITAL that you find natural ways to cope with your grief and walk into your journey. 

Antidepressant Use on the Increase

A new study has established that the most commonly prescribed medication, antidepressants, have doubled from 1996 to 2005. Researchers have determined that 13-million people were prescribed an antidepressant in 1996. This number skyrocketed to 27 million by 2005 confirming that antidepressant use is on the increase.

It appears that the medical world is moving towards treating depression through prescription drugs rather than through psychiatric therapy. Olfson and Marcus, lead authors of the study, state that, “There’s being a greater emphasis placed on medications rather than psychotherapy in treating mental health problems.” But he had no idea that antidepressant use would double.

“Not only are more U.S. residents being treated with antidepressants, but also those who are being treated are receiving more antidepressant prescriptions,” the researchers wrote. According to IMS Health, over 164 million antidepressant prescriptions were given in 2008, totaling over $9.6 billion in U.S. sales. This substantiates that antidepressant use on the increase. 

“During this period, individuals treated with antidepressants became more likely to also receive treatment with antipsychotic medications and less likely to undergo psychotherapy,” Olfson and Marcus wrote.

The survey did target why more antidepressants were being prescribed, but the researchers proposed that it has become socially acceptable to be treated for depression, although the availability of new drugs may also play a role. Although there was little change in total promotional spending for antidepressants between 1999 ($0.98 billion) and 2005 ($1.02 billion), there was a marked increase in the percentage of this spending that was devoted to direct-to-consumer advertising, from 3.3 percent ($32 million) to 12 percent ($122.00 million),” the researchers wrote.

Dr. Eric Caine, of the University of Rochester, was disturbed by these findings.

“Antidepressants are only moderately effective on population level,” Caine, who was not involved in the research, noted that many studies have shown that therapy is often more effective than drug use alone. “There is no data to say that the population is healthier. Indeed, the suicide rate in the middle years of life has been climbing,” he said. Not only is antidepressant use on the increase, so is suicide.

In 2003, clinical trials showed that antidepressant drugs actually increased the risk of suicidal thoughts in children and teens, yet the drugs continued to be prescribed at increasing rates. Finally in February 2005, the U.S. Food and Drug Administration gave its strongest warning against the use of antidepressants for children and teens. Studies further suggest that be cautious about prescribing antidepressants to children.

Researchers have concluded that antidepressant use is on the increase and does not appear like it will be declining anytime soon.

Do Emotions Cause Illness?

It is difficult at times to look at emotions and say, “What are your emotions and how do they work?” Well you could look at emotions like energy in motion. Twirling and swirling around. You see, our emotions are energy and they are always in motion. We all know that our bodies are made up of molecules, and of course molecules are made up of atoms and yes atoms, protons, neutrons and electrons and they all twirl around each other in a wonderful dance. We may look solid but the truth is our bodies are just like all matter which means, we are energy moving at different rates resulting in something that we see and call solid. The fact is however, we are not solid. The molecular substance of our bodies is actually quite subject to thought and emotion.

Emotions operate on various stages. They have a physical aspect, a psychological aspect and a spiritual aspect. Emotions bridge thoughts, feelings, and actions are there to let us know how things are going in our lives. When our emotions are positive and free flowing, (meaning allowing emotions to be felt and expressed without resistance) then it raises the movement within the cells of our bodies and the cellular aspect of the body more fluid and freely flowing. When our emotions are negative, the cells in our body slow down and create a vacuum for illness and disease.

With all that in mind, let’s ask the question, does emotions cause or worsen illness? Of course you know the answer, and that is yes, but I think we need to recognize that it’s not so much the emotion itself that causes illness but what we do with the emotion, or in many cases, what we don’t do with the emotions.

You see in American culture we carry a great deal of judgment and resistance to emotions and we normally call them good or bad. Happiness and joy is good, anger, fear and sadness is bad. We fail to look at these emotions are natural and normal. We are taught as small children to avoid certain emotions, to deny they are there, or cover them over with material things or things to do. We are taught at a young age, distractions.

But the truth is, distraction is not immune to our physical self and because we avoid these emotions, we then begin to internalize. Once we internalize them, we have stored these emotions and if not released, they create issues. I call this if there is an issue it is in the tissue.

It is said that 95% of all illness has an emotional component. In fact, science has now established that when you are in a state of distress and disharmony, your cells produce toxic chemicals that tend to deteriorate and degenerate the body.

Now I am not saying that hereditary or environmental factors don’t contribute to certain conditions or ailments, however, the emotional history and patterns of behavior over time does play very strong role with a person’s physical condition.

You see we need to understand that emotions are the very foundation on which we build our existence. Emotions not only inspire us, they truly can limit us as well. When emotions are repressed or we distract ourselves from our emotions, the body’s natural defenses become confused and disrupted which then creates a sort of physical internal chaos. So releasing certain negative emotions can cause a shift in your energy freeing up energy blocks in your system. However, if you do not release the emotions, then illness can occur.

I am reminded of a forty-six year old female who was a grief counselor. She had lost her mother to cancer and she was unable to process her emotions because she felt she had to be strong for her clients as well as for her family. She was aware that emotions affected your physical body as much as your body affects your feelings and thinking. However, rather than looking at it, she wrapped herself in her work and chose not to apply this to herself. She soon became angry and bitter about the loss. She began to start having physical symptoms that brought her to the doctors. After several tests, the doctor concluded that this woman was a diabetic.

She was unable to find the sweetness in life because she could not deal with her emotions around her mother’s death and the circumstances that surrounded it, thus it manifested in her pancreas. (by the way her mother died from pancreatic cancer) The pancreas does represent the sweetness of life and unresolved issues surrounding bitterness often manifest with diabetes.

When a person has stress or disharmony even unresolved grief, they express negative emotions that literally create toxic chemicals in the cells of the body. This causes the body to be in a state of degeneration and stagnation. Once the body is in this state, it become susceptible to attract viruses, harmful bacteria, and long term disease such as diabetes, heart problems and yes even cancer.

You see, when you are stressed out or perhaps you carry negative emotions such as anger, resentment, disliking and impatience. These emotions cause you to tense up and this tensing up can cause our biological processes to be impaired. So things such as transporting nutrients, hormone production, elimination, digestion, cell regeneration and rain function can become disrupted leading to a gradual deterioration in your whole system.

Another good example of how unexpressed emotions can create illness or disease is the story of a woman in her forties had a tumor in her right breast. She had a twenty-five year old son living with her and a very needy husband. She worked every day and came home and took care of her husband and son. No one helped her with the household chores and both men in her life were extremely needy. She began to harbor resentment and anger but never told them how she was feeling. She went to see a holistic healer who had told her that the men in her life were emotionally breast feeding from her to get nourishment and she was not nourishing herself. She was told she would need to assert herself. She began to assert herself with her husband and son and stopped nursing them so much. Within months she went for another mammogram. The results had shown that there was no tumor-not even a trace. Problems with breasts can often mean that the person is not nourishing or nurturing themselves.

The mind and body are closely connected and one affects the other in ways that can either can harm or heal. The body responds to the way we think, act and feel. The emotional, neurological, and immune systems are all wired together. So when habits such as not taking care of yourself or negative and unresolved thoughts and feelings come up but remain unaddressed, a hormonal response is induced and an uncomfortable state of "dis-ease" begins.

In fact, when emotional health is unattended one may experience all sorts of physical complaints such as back or chest pain, extreme fatigue, insomnia, palpitations, sweating, weight gain or loss. The complaints however can become disease such as heart attack, strokes, and cancer. This is because emotions are rooted in deep C wiring, and can have a negative effect to the internal chemical environment. AKA, if there’s an issue it’s in the tissue. So you see our thought patterns and belief systems effect the health of our body.

Keep in mind that your mind may repress painful emotions and memories, but the body remembers it all, and it always tells the truth! It is called cellular memory and basically what this means is that though the emotion or memory isn’t part of our consciousness, past experiences or memories are stored in the body and have a powerful effect on how you behave and how you feel about yourself. If one brings these unconscious feelings and memories into awareness, one stands a great chance of healing and preventing not only physical illness but emotional health such as depression and anxiety.

Be careful with what you say and think as well. Statements like “It just worried me sick” or “It ate through me like a cancer” and “It broke my heart” are expressions we use that hint at the mind/body connection. Have you ever wondered if there really is any basis for these sayings? 

Psychoneuroimmunology (PNI) is telling us yes, our emotions can affect our immune system causing illness. PNI by definition is a multidisciplinary field, involving psychologists, neuroscientists and immunologists. This field looks at the scientific data on the interaction of the nervous and immune systems as well as the impact of behavior and psychological functioning. In short, PNI is based on we are what we think.

Human beings are the only creatures on earth that can change their biology by what they think or feel and according to research, exposure to stressful life experiences has been associated with changes in the immune system. In addition, experts have noticed that illness has many positive rewards. Ever notice when someone becomes sick they receive cards, flowers and gifts? Often people who are ill will gain praises from family and loved ones. In fact, sickness gives us permission to do things that we would not do otherwise. It makes it easier to say no to unwelcome people, burdens, and job demands in our lives. Being sick or not feeling good allows us to take time to rest, stay in bed, reflect, and gives us permission to relax. It also gives us permission to be loved because we attain a great amount of emotional support when we are sick.

By attempting to stay healthy, learning to give yourself permission to take time out for yourself, and building up your immune system, people have a head start in preventing illness and disease. So as you can see the mind and the body are clearly connected and what we think affects how we feel and how we feel effects health. 

5-Htp Mood Enhancer Nature’s Serotonin

5-HTP (compound 5-hydroxytryptophan) is a derivative of the amino acid tryptophan. A mood-enhancing chemical, it has gained a great deal of respect lately because of its ability to decrease depression. Unlike other supplements and prescribed drugs that have molecules too large to pass from the bloodstream into the brain, molecules of 5-HTP are small enough to do so. Once in the brain, they’re converted into an important nervous system chemical, or neurotransmitters called serotonin.

5-HTP is the intermediate metabolite of the essential amino acid L-tryptophan which was taken off the market in 1989 because 27 people died from it (over 250,000 people die each year from prescribed pharmaceuticals). Unlike tryptophan, 5-HTP cannot be converted to kynurenine; so it can easily cross the blood brain barrier. While only three percent of an oral dose of tryptophan is converted to serotonin, over seventy percent of an oral dose of 5- HTP is converted to serotonin. Today, 5-hydroxytrptophan is considered a safer and more effective treatment for these conditions. In addition it is much cheaper than L-tryptophan.

5-HTP causes an increase in levels of endorphin and other neurotransmitters that are often decreased in cases of depression. 5-HTP also increases serotonin levels. Thus, it is much more effective for depression. In fact, numerous studies have shown that 5- HTP has equal effectiveness compared to drugs like Prozac, Paxil, and Zoloft (SSRIs) and tricyclic antidepressant drugs like imipramine and desipramine in terms of effectiveness, therefore tryptophan and especially 5-HTP, should not be used by anyone taking any of these drugs or not to be used with Saint John’s Wort. 5-HTP may also be helpful in some cases of compulsive carbohydrate overeating, alcohol addiction and compulsive gambling (specific forms of OCD), as well as for insomnia. Reported side effects include nausea, vomiting, and difficulty breathing. High doses of 5-HTP can cause agitation, fast heart rate, a boost in blood pressure.

Numerous clinical trials have studied the efficacy of 5-HTP for treating depression. One compared 5-HTP to the antidepressant drug fluvoxamine and found 5-HTP to be equally effective. Researchers used the Hamilton Depression Rating Scale and a self-assessment scale to gauge the effectiveness of the two medications. Both scales revealed a gradual reduction in depressive symptoms through time with both medications. Perhaps the most convincing evidence, however, comes from scientists who examined research from around the world on the use of 5-HTP in treating depression. One such researcher, writing in Neuropsychobiology, sums up the findings this way: "Of the 17 reviewed studies, 13 confirm that 5-HTP has true antidepressant properties." (David Wolfson, N.D.)

The effective dose of 5-HTP appears to be between 50 and 500 mg daily.3 Used in combination with other antidepressant substances, however, the effective dose may be even lower. Research shows that some people respond better to lower doses, so I recommend beginning at the low end of the dose range and increasing as necessary. Side effects associated with therapeutic doses of 5-HTP are rare.

SAM-e Working Well for Depression

Big news SAM-e (pronounced sammy), otherwise known as S-Adenosylmethionine is really working for depression and other physical/.emotional conditions.    SAM-e is not an herb but a compound that our bodies produce from methionine, which is an amino acid found in protein-rich foods.

SAM-e has demonstrated positive results in treating major depression. Controlled studies found that 70 percent of depressed people responded to SAM-e just as well as many established drug treatments for depression. So what is the SAM-e secret?

It appears that SAM-e can increase levels of important neurotransmitters, such as serotonin, norepinephrine, dopamine and phosphatidylserine, therefore increasing the fluidity of brain cell membranes. This can affect the way brain cells receive and transmit neurotransmitters, such as serotonin. SAM-e also detoxifies the brain and is now being studied in the detoxification and rehabilitation of opiate abusers.

How does SAM-e differ from Saint John’s Wort? When Saint John’s Wort came on the market, people tossed out their prescriptions of Zoloft, Paxil, and Prozac, hoping for an herbal "cure" for depression. Disappointment followed when many of those depressed people did not find relief in the "miracle herb." Of course, not all recognized that Saint John’s Wort is for mild depression.

People on Prozac or other prescribed anti-depressants are probably not mildly depressed. Researchers claim the major difference with SAM-e is it can help with major depression. SAM-e is also beneficial with other conditions, such as arthritis, chronic fatigue syndrome, fibromyalgia, liver disorders, chronic back aches and migraine headaches.

Be aware that SAM-e is expensive: Average price is about $25 (US) per bottle, and to receive the minimum dose. Take 400 mg of SAMe twice a day. It is very important that you to take a high-quality vitamin B complex supplement along with SAMe. To prevent insomnia, don’t take SAMe late in the day. Most people report a mild energy boost with the supplement.

Don’t take SAMe with MAO inhibitor antidepressants. SAMe is best absorbed on an empty stomach, so try to take it about one hour before or two hours after meals. If nausea or heartburn begin be sure to take it with plenty of water. With any form of depression it is important to understand that prescribed drug treatment, or herbals and supplements alone cannot cure depression. Nutrition, exercise and spirituality all go hand-in-hand with treating depression. 

Spiritual Implications of Depression

Depression encompasses a broad range of experiences from normal passive sadness, known as the blues, to a recurrent debilitating illness known as major depressive disorder. Depression is by far the most common psychiatric disorder as well as the most treatable. Each year more than 100 million people worldwide become depressed and by the year 2020 depression will be ranked as the number one debilitating disease (Marano, 1999).

Depression appears to be on the rise. One reason depression has been on the increase is that our society has become so “fixated” with the pursuit of happiness that people become angry and impatient with any unhappiness at all (Pearsall, 1998). Pearsall suggests that statistics are on the increase because our brains are getting better at facing reality, the environment, violence, an unstable economy, and unfairness in the world, reality is far more difficult to ignore.

Depression is not only fairly common and on the increase, it can be very serious. The misery can be so constant, so great and so perpetual that one wants to die to escape the pain. In the U.S. one person every minute attempts suicide, one person every 24 minutes succeeds. Surveys have found that 20% of the U.S. population has depressive symptoms. Depression affects women more than men. Research has established that an estimated 1 out of 5 people (about 1 in 10 for males and 1 in 4 for females) will suffer from depression sometime in their lives.

People can contribute to pain and illness in their bodies by avoiding wounds that might have happened in the past. They may constantly distort their own energy field into a habitual defense system building into more pain and illness. The more a person succeeds in trying to avoid pain and anger, the more their positive feelings are held in, they run a risk of numbing their feelings. This can eventually take a toll on their bodies and can possibly further layering the pain deeper into the spiritual core of themselves (Brennan, 1993).

A lack of spirituality can contribute to depression. Author James Walker, who has written several books and journals on spirituality and depression states that spirituality, or lack of a spiritual belief system, can play a role in depression. Walker states in his book Body and Soul; Gestalt Therapy and Religious Experience; “Through society’s overemphasis, we have succeeded in damaging, if not crushing completely, the spirit which characterizes human existence” (Walker, J. 1971 P. 151). He further concludes that the lack of ones loss of “soulness” ones spirit can be damaged or destroyed. Walker is referring to the belief that one needs to be in touch with their spiritual selves in order to feel whole with themselves. This belief system corresponds with what I’ve always believed in when dealing with depression; without soulness there is no wholeness.

Carl Jung viewed depression as a loss of energy and enjoyment. He also viewed it as regression into a symbolic "womb" associated with an unconscious state described as "psychic death," which was often accompanied by "loss of soul". The depressed individual experiences a feeling of total meaninglessness and inner emptiness, a condition that Viktor Frankl, who developed his psychology of meaning while he was an inmate at Auschwitz camp during the Holocaust, referred to as the "existential vacuum" (Rosen, 1993).

Scientific investigation and subjective definitions of depression all have data to confirm findings, however, even with scientific knowledge and research, depression remains on the increase. In the quest for the scientific links to depression, have we ignored research and discoveries of non-traditional causes of depression?

There are many psychologists, healers and clinicians who have discovered other possible speculations for depression. For example, Caroline Myss, a medical intuitive, author and healer, suggests that it is possible that depression stem from toxic (negative) energy. She further suggests that depression can be a symptom that tells people all is not well (Myss, 1996). Adodea Judith, author and healer, believes that depression is a deficient third chakra.  Adodea indicates that depression is caused by the "three demons" that dwell in the third chakra, fear, guilt, and shame (Judith, 1996).

Deepak Chopra, author, doctor and healer proposes that depression is the non-flow of energy (Chopra, 1992). Alternative practitioners and holistic professionals such as Dr Andrew Weil indicates that other factors including diet and nutrition, lifestyle, and vitamin deficiencies need to be addressed when dealing with depression. Healer and teacher Judith Cohen once told me "If there is an issue it’s in the tissue." The validity of that statement parallels what a variety of alternative practitioners believe in, that it is possible to store emotions in our tissues (cellular memory).

In American civilization, it is suggested that depression is in someway shameful, except for the “brief” exception of grief after the loss of a loved one. To a person not afflicted by depression, a depressed person appears to be lazy and giving up. In fact the Roman Catholic Church considered sadness and sorrow to be symptoms of tristitia, one of the cardinal sins (Rosen, 1993). Therefore, depressed people are pushed by culture to view themselves as afflicted, suffering, or evil. Our society spends a great deal of time and energy denying and concealing depression instead of understanding and accepting it.

When talking with a family member of depressed individual, a family member stated; “If they would just read a bible verse when they feel this way, they would snap out of it.” or “no one else in this family is depressed, they are just wanting attention (T. Woods 1999).

With attitudes and beliefs like these a depressed person can feel diseased and embarrassed by their condition. In fact, one of the largest concerns with people who suffer from depression is that many people feel that depression is a darkness, which makes them feel as if they had a “dark side.” This can make depressed people feel defective, abnormal, crazy, and dysfunctional, which are cognitive distortions. In order to understand depression and the cognitive distortions, it is important to understand the balance and spiritual implications of depression. The example of the yin and yang to explore these distortions of self was utilized.

The yin yang represents the negative and positive principles of the universal life. The yin component is black (depression) and stands for structure. The yang component is white, (cheerful) and stands for movement. The yin and yang are independent. Each one is an element of the other and they are contained within each other representing balance. Within this symbol there is a relationship between the two, they need one another in order to be whole. Yin and Yang are contained within each other, just like depression and euphoria are contained within an individual. The yin is feminine, darkness, moon, shadow, hell, static, earth, flat, space, receiving, passion, West, North and right. 

The yang is masculine, light, sun, brightness, movement, releasing, heaven, time, East, South and left (Legeze, 1975). When the principles of the yin and yang are explained to the people with depression, many are able to grasp onto the concept that in order to feel happiness and be in the light, they must also be able to experience sadness and experience the dark. Many depressed clients who examined this philosophy are able to redirect their initial negative thoughts (schemes) about depression, and became more willing to investigate their depressive states without feeling as if they had a dark side, but rather to look at the implications of balance, and wholeness.

By taking a more holistic approach to depression they can begin to develop hope in a hopeless state of mind. People who take a spiritual and holistic approach to their depression often times can begin to understand that depression, though it is unpleasant, has a purpose and an important path for growth. 

Alternative Methods to Mental health

Millions of Americans are beginning to look at alternative methods of healing to compliment traditional western allopathic medicines. Many of these mind-body-spirit techniques complement or integrate nicely within mainstream mental health care. As a practitioner, you will learn to build a bridge enriched by knowledge and practice, both ancient and modern. Here is a partial list of the more common holistic therapies.

Acupuncture-This practice comes from Chinese Traditional Medicine (TCM) which uses fine needles to remove blockages in the meridian system to help heal the body. Acupuncture seeks to address body, mind, emotions, and spirit. Depression and anxiety can result from a deficient or stagnant energy, or imbalance of yin and yang (the two polar opposite forces of which all things are comprised). This imbalance can take many forms, and acupuncture can often address this along with stress, insomnia, and other mental health issues and concerns.

Acupressure-is the same as acupuncture only without needles.Alexander Technique-centers on posture and how to use the body accurately. It would include explaining to the client how to walk, sit, stand, and lift without holding tension. Learning this technique can lead the way to improved sensory discrimination, a greater awareness of body, mind, and the connection between the two, along with ease of movement.

Art Therapy-Therapeutic self-healing through creative expression and artwork. Depression, anxiety, and stress, is often caused by underlying fears that the anxious person is unaware of. Art therapy can help them discover, and define their fears so that they may then be dealt with. When used along with other interventions for the treatment of depression and anxiety, art therapy can be an effective and creative way to aid an individual’s journey toward self-knowledge and emotional health.

Aromatherapy-Creating balance and harmony in the body through the use of fragrant oils. This helps in the reduction of stress, and other common ailments.

Auric Healing-is based on the principle that all living systems aresurrounded by an electromagnetic energy pattern (aura), or (human) energy field, that includes the human body. Present day scientists measure the frequency and location of this field on humans. The aura reflects our physical, mental, emotional, and spiritual health.

Ayurveda Medicine-Symptoms of depression and anxiety are triggered by excessive mental and physical stress, or the disruption of soft natural biological rhythms. According to Ayurveda, psychological problems start when fundamental imbalances develop in the biological intelligence that controls all bodily processes. Since depression and anxiety can be influenced by many factors, such as, diet, digestion, toxin accumulation, stress, exercise levels, and daily routine, Ayurveda treatments balance many physiological functions simultaneously.

Bach Flowers-Bach Flower Therapy is a form of energy medicine. A Bach Flower "Remedy" consists of water that has been patterned with the energetic vibrations of one of 38 different flowers. The Remedy is added to a cup of water (or other beverage) 4 times a day. Bach Flower Therapy is named after Dr. Edward Bach, whose research led to its development in England in the 1930′s. Like other energetic healing modalities, this treatment seeks to create balance in areas of energetic disruption. Bach Flower Treatment specifically addresses the emotional body of the energy system. Its purpose is to restore emotional harmony.

Bibliotherapy-The application of literature prescribed, or recommended to patients to help process their problems (depression, anxiety, stress, alcoholism, ADD, etc.). Many libraries have listings of bibliotherapy selections categorized by concerns, such as, divorce, death and dying, new baby, step-parenting, learning how to stop pessimistic and helpless thinking, and start to be optimistic, promoting personal growth and development, and creating an individual plan for constructive course of action.

Bindi-Bodywork combining exfoliation, herbal treatment, and light massage.

Bioenergetics-Bioenergetics Analysis is a holistic form of psychotherapy that works with the physical, emotional, and mental patterns to reduce emotional stress and help with the challenges of living. It is a way of understanding personality in terms of the body and its energetic processes. This modality is based on the premise that there is no fundamental separation between the mind and the body: that psychological stress reflects and creates what is happening physically, and physical/somatic events both reflect, and create, mental and emotional states. Emotional stress comes from many areas-relationships, family crises, jobs, health, etc. produce tension in the body. Contractions in the muscular system are often the result of carrying unresolved emotional tension. These contractions can have a direct effect on the energy level of the individual, on the capacity for spontaneous and creative self-expression, and on feelings of well-being.

Biofeedback-The use of electrodes or probes attached to a biofeedback unit which feeds signals and or sounds when it detects changes in the body. Biofeedback has been shown to be an effective tool for the treatment of anxiety, depression, and stress. Anxiety disorders are characterized by a state known as physiologic hyper arousal, or an overload of activity in the sympathetic nervous system, which produces the body’s stress response. The devices used in biofeedback can detect this physiologic hyper arousal and, as the patient and therapist work together to learn ways of coping with the effects of anxiety, these devices can also provide insight into which coping skills are effective.

Bowen Technique-This technique is a highly effective soft tissue remedial therapy which, amongst other things, encourages the body to relax, realign, and heal itself. The Bowen Therapist uses thumbs or fingers to make a series of precise, gentle rolling-type moves over crucial junctions of muscle, bone and nerve pathways. This modality helps with stress, anxiety, insomnia, fibromyalgia, and other mental health and pain issues.

Breathwork-Proper breathing enhances many healing modalities; including Tai Chi, Reiki, massage, meditation, and yoga. From a breathwork perspective, depression and anxiety are, at least in part, the result of habitual inhibition of breathing. Breathing is inhibited as a way of suppressing awareness of uncomfortable somatic effects (feelings, emotions and body sensations) which have been "made wrong" or rejected. These somatic effects are associated with troubling or traumatic life experiences.

CAM-Is an acronym for complementary and alternative medicine; an umbrella term for a large range of treatments and theories on the nature of health and illness, many of them unrelated, however, having in common that they are not commonly employed by the conventional medical establishment.

Chakra Therapy-Exploration of chakras. Offered here are resources to help our understanding of the funnel shaped energy centers (also called vortexes) that are the openings for life energy to flow into and out of our auras.

Chinese Medicine (TCM)-Is the accumulated term used for holistic therapies derived in China, based on the five elements (fire, earth, metal, water, and wood that are represented in body parts). These therapies can include herbs, acupuncture, diet, and exercise such as Tai Chi.

Chiropractic-Is manipulative therapy that works on the muscular-skeletal system, focusing on the spine, and its effect on the nervous system.

Color Therapy-Color certainly has its place in healing.

Cognitive Energetic Paradigm-A technique used to treat depression and illness by using energy work along with cognitive behavioral therapy.

Craniosacral Therapy-Is a manual therapeutic procedure for remedying distortions in the structure, and function of the Craniosacral mechanism-the membranes that contain the cerebrospinal fluid within the head and spinal column, as well as the cranial (head and face) bones to which these membranes are attached.

Crystal Therapy-Gemstone glossaries, therapeutic properties of various rocks, cleansing, and charging crystals.

Energy Healers-There are a number of types of energy healing such as; Pranic, Tantra, Chelation, and Reiki, but they are all based on the principle that universal energy can be harnessed and directed to specific areas of the body to help heal the mind, emotions, and spirit.

Dance Therapy-Dance is an excellent way to help one experience and express their emotions. The process of movement therapy is often helpful in resolving inner conflicts.

Dialogue Therapy-This modality operates through dialogue, which can focus on the positive strengths in one’s life as well as the issues, which have become burdensome. The dialogue can involve current life experiences, events of the past, ongoing emotional reactions to the past, as well as, dreams, life goals, patterns of interacting with others, patterns of caring for oneself.

Dreamwork-Are your night dreams making you anxious, or conveying some underlying message you can’t quite grasp? Dreamwork offers helpful resources for dream interpretation, and a variety of resources related to slumber and dreaming.

Drumming-Many cultures use the drumbeat as a way to enter the trance state, meditate, or pray. Drums or percussion instruments generally may be the oldest forms of musical instruments. People often sense that there is a very deep connection to our human tribal past when listening to a rhythmic drum beat. Drumming can facilitate emotional, spiritual, and physical wellness in a supportive environment.

Emotional Freedom Technique (EFT)-This technique is based on the meridian system, comparative to acupuncture, without the use of needles. The process is used to release negative emotional energy stored in the nervous system. It is used in the treatment of trauma, PTSD, phobias, grief, anger, guilt, anxiety, etc.

Eye Movement Desensitization and Reprocessing (EMDR)-Uses left/right stimulation of the brain, through sight, sound, or touch, to accelerate the brain’s information processing system. EMDR originated in 1987 by Francine Shapiro, to help people address emotional issues.Exercise Therapy-The use of exercise as a treatment for depression and other mood disorders.Folk medicine-is the collection of procedures traditionally used for treatment of illness and injury, aid to childbirth, and maintenance of wellness.

Flower Essence Therapy-Flower remedies are not addictive or dangerous, and can easily be taken in conjunction with other types of treatments. Flower essences are especially helpful for treating mental and emotional problems. The remedies are suitable /safe for all ages, including children, pregnant women, and animals.

Hakomi Therapy-is a body-based psychotherapy developed by Ron Kurtz in the mid-1970s. The International headquarters are in Boulder, Colorado. Hakomi uses body tensions and sensations to help clients probe non-verbal levels where core beliefs direct, and influence their experiences. Body-mind awareness and touch are used to explore the body as a deep source of information, empowering the client to change their attitudes.

Herbalism-The use of herbal remedies to treat illness and encourage balance. All plant parts are used to treat illness.

Holistic Life Therapy-The process of taking aspects of a person’s life, and guiding them through life transitions to help improve their well-being.

Homeopathy-Uses herbal remedies to treat illnesses. Homeopathy meds prescribe dilutions of plants, extracts, minerals, and other natural substances that work on the body’s energy to heal it. This includes the use of cell salts.

Humor Therapy-Humor is a universal language. It’s a contagious emotion and a natural diversion. It brings other people in and breaks down barriers. Best of all it is free, and has no known side affects.

Hypnotherapy-A collection of informational and interesting websites in this healing modality of unlocking hidden treasures within our subconscious minds.

Inner Child Therapy-Getting in touch with the child within our adult beings can be extremely comforting and healing. Have you played with your child today?

Intuitive Arts-A general term for various methods of divination, such as numerology, psychic reading, and tarot card reading. Individuals may consult practitioners to seek information about the future or insights into personal concerns, or the personality. Journaling Therapy-Maintaining a journal is often therapeutic in nature, and can offer a pathway toward understanding ourselves in an intimate way.

Kinesiology-The practitioner uses the body to identify pain, and other ailments, including allergies. The Kinesiologist tests muscles, testing to detect body system imbalance.

Light Therapy-Artificial light, as well as, sunlight are used to help aid in physical and psychological health. Often times this is used to help control hormone production, and other disorders such as seasonal affect disorder (SAD).

Light Worker-A person who has recognized their ability and power to restore and transform consciousness with the highest intent; someone who facilitates the return of the earthly plane to a healthy, happy state, and is aware of the truth about themselves, and the nature of their existence. Someone who finds their powers coming into fuller and fuller expression as it should be with proper usage.

Massage-The manipulation of soft tissue with specific techniques to promote healing, and restore health.

Meditation-A relaxation procedure that can often produce an altered state of mind and help the mind stay focused and still. This technique is used to help with mental, and physical disorders, and also for those who want to maintain health and balance.

Music Therapy-Music and sounds can be incorporated into many types of healing modalities, such as, meditation, massage, hypnosis, etc. Playing an instrument or listening to music in and of itself has therapeutic benefits.

Native American-healing is thousands of years old, and combines religion, spirituality, herbal medicine, and rituals to treat medical and emotional problems, including trauma and addictions. Because there are hundreds of tribal nations, the practices vary, but generally include purifying ceremonies, chants, sweat lodge, and other tribal customs. Healing rituals can last for minutes, days, or weeks, and may involve a combination of dance, chanting, body painting, and prayer.

Naturopathy-This is a term where an experienced practitioner will look for the causes of any illnesses and imbalance and explores diet, exercise, rest and relaxation, and other therapies to help the body heal itself naturally. Vitamins, Bach flowers, cell salts, nutrition, and herbal treatments are often used as a modality.

Neuro-linguistic Programming (NLP)-is a set of techniques whose goal is to alter limiting patterns of thought, behavior, and language. In conversation, practitioners observe the client’s language eye movements, posture, breathing, and gestures, in order to detect, and then help change, unconscious patterns linked to the client’s emotional state.

Nutritional Therapy-is the science of balancing the intake of nutrients, such as, vitamins, minerals, and amino acids. Nutrition concerns everything that the body does with food to sustain life and growth. What you eat affects your health and enjoyment in life. Healthy eating and a positive attitude can improve the body’s use of food. Western nutrition often views only the chemical components of food, and associated caloric content, whereas most alternative therapists place value on the energetic and spiritual aspects of food as they affect our health.

Orthomolecular Therapy-This modality applies large doses of vitamins and minerals to treat physical and emotional issues.

Reflexology-Uses the feet and hands to manipulate different organs in the body. Gentle massage or pressure is applied to specific reflex points encourage healing.

Rapid Eye Technology (RET)-is a self-empowering technique which provides for ocular assisted release which simulates REM sleep patterns characterized by systematic movement of the eyes and eyelids, rapid verbal communication.

Regression Therapy-Regression therapy can unfold mysteries hidden deep within our childhoods, and can also help past life memories surface for anyone interested in the possibility of reincarnation.

Reiki-Trained practitioners channel energy to balance the life energy.

Rolfing-Concentrates on manipulation to reshape the body into natural alignment.

Shamanism-This term has many aspects, however for the sake of healing, a shaman provides spiritual guidance by way of trance like states to determine the causes of your illness and look for potential cures.

Self-Help or Self-Improvement-The act or instance of improving one’s self without assistance from others. This usually entails resolving or eliminating poor self-image, non-productive thought patterns, painful memories of past trauma, habits, addictions or improving confidence, physical conditions or skills through repeated positive affirmations. It may include self-healing, personal growth, self-hypnosis, guided imagery or subliminal messaging.

Spiritual Therapy-Spiritual approaches to health and healing.

Soft Tissue Release (STR)-is a powerful sports injury treatment technique developed by Stuart Taws while working with the British Athletic Team. STR deals directly with the reasons for soft tissue dysfunctions and subsequent referred pain, and nerve entrapment. In acute situations, STR affects the insidious way scar tissue is formed, and in chronic conditions STR breaks up the fibrotic and adhered mass of scar tissue to quickly allow the muscle to return to its natural resting length.

Sound Therapy-The therapeutic use of sound and music to reduce anxiety and emotional stress, lower blood pressure and heart rate, and promote healing.Subliminal Messaging-The use of images, sounds, or thoughts, which bypass our conscious mind’s ability to block or negate information. This is a self-help technique. The premise is that our sub-conscious minds are always listening to our thoughts, and accepts them at face value. However, if we have a negative self-image or low self-esteem, our conscious mind will reject any suggestion that we are; as an example: attractive, intelligent, or worthy of finding happiness. Subliminal messaging attempts to bypass the conscious gate guard and plant the seeds of positive affirmations, which will lead to real change.

Yoga-A gentle exercise system that benefits the body through breathing and exercise.

These are just some of the natural ways you can look into for a holistic approach to your mental health.

Food and Mood

Food and Mood

Past generations have believed that biochemistry and emotions are separate. Today we are seeing that all of our human emotions have a biochemical basis, thus, diet and natural nutritional supplements affect us in ways that can greatly improve mental health. Body and mind are totally intertwined. Charles Darwin observed in “Expressions of the Emotions in Man and Animals”, that all people share common emotional facial expressions, as do some animals. We all experience the familiar human emotions of sadness, fear, anger, joy, disgust, contentment, pleasure, and pain.

Diet and nutrition can contribute a great deal to depression and other disorders. Most Americans do not eat ideal diets. Many people tend to consume considerable amounts of processed foods, and empty calories such as sugar and white flour, neglecting to eat from the major food groups. Many experts see depression as a biochemical imbalance. Since we get most of our nutrients from food, and food is a chemical, a good protocol for depression and ones state of mental wellness can begin with food.

Neurotransmitters and Food

A neurotransmitter is a chemical messenger released from one nerve cell, which finds its way to another nerve cell, where it influences a particular chemical reaction to occur. Neurotransmitters control major body functions including movement, emotional response, and our physical ability to experience pleasure and pain. A neurotransmitter imbalance can cause depression, anxiety, panic attacks, insomnia, irritable bowel, hormone dysfunction, eating disorders, fibromyalgia, obsessions, compulsions, adrenal dysfunction, chronic pain, migraine headaches, and even early death. Scientific and medical research indicates that our brains use more than 35 different neurotransmitters, some of these we can control and some we can’t.

There are many types of chemicals that act as neurotransmitters in the human body. The way that foods may affect these chemicals is important in understanding the possible role of diet in developmental disorders. The foods we eat can directly affect the performance of the brain. It has been proven that by eating the right foods, you can boost your IQ, improve your mood, be more emotionally stable, sharpen your memory and keep your mind young. If you give your brain the right nutrients, you will be able to think quicker, have a better memory, be better coordinated and balanced, and have improved concentration.

Three key Neurotransmitters

• Neurons, which power the message,

• Neurotransmitters, which create the message and

• Receptors, which receive the message.

Serotonin is responsible for the calming and relaxation states with a general sense of well being. High levels of serotonin can cause a person to feel sluggish and drowsy. Low levels of serotonin will cause intense food cravings, insomnia, depression, aggressive behavior, increased sensitivity to pain, and is associated with obsessive-compulsive eating disorders. Serotonin is synthesized from tryptophan in the presence of adequate vitamins B1, B3, B6, and folic acid. The best food sources of tryptophan include brown rice, cottage cheese, meat, peanuts, and sesame seeds.

Dopamine and norepinephrine are responsible for alertness, fuel for enthusiasm, and motivation. Protein consumption causes these two neurotransmitters to be released into the brain. Good protein sources include meat, chicken, fish, nuts, soy products, eggs and dairy products.

Some proteins that affect dopamine levels are:

• Fish such as salmon, tuna, flounder.

• Chicken, eggs and turkey.

• Small amounts of red meat.

• Beans, such as chickpeas and lentils.

Aerobic exercise and dopamine levels

If you need to temporarily reduce your levels of dopamine to relax, non-competitive (why non-competitive? competition raises levels of dopamine) aerobic exercise could help, for example:

• Running, swimming, and walking

• Cardio workouts

• Rowing or cycling at the gym or home

• Vigorous mall walking

Some carbohydrates that affect serotonin levels

• Whole grains such as brown rice, oats, and corn.

• Good quality breads, pasta and bagels.

• Vegetables such as potatoes and squash.

• Simple sugar.

Exercise and serotonin

To control the serotonin you need less vigorous exercise like:

• Strolling or light walking

• Stretching exercises

• Gentle yoga, Ti Chi, or some form of light martial arts

• Reading, writing, or listening to music

• Meditation, massage, or Reiki

Why Sugar Ruins Our Health

• Can suppress the immune system

• Can upset the minerals in the body

• Can cause hyperactivity, anxiety, difficulty concentrating.• Produces a significant rise in triglycerides

• Contributes to the reduction in defense against bacterial infection

• Can cause kidney damage

• Leads to cancer of the breast, ovaries, intestines, prostate, and rectum

• Increases fasting levels of glucose and insulin

• Causes a copper deficiency

• Interferes with absorption of calcium and magnesium

• Weakens eyesight

• Raises the level of neurotransmitters called serotonin

• Can cause hypoglycemia

• Can produce an acidic stomach

• Malabsorption is frequent in patients with functional bowel disease

• Can cause aging

• Increases the risk of Crohn’s disease and ulcerative colitis

• Can cause arthritis

• Can cause asthma

• Can cause Candida albicans (yeast infections)

• Can cause gallstones

• Can cause heart disease

• Can cause appendicitis

• Can cause multiple sclerosis

• Can cause hemorrhoids

• Can cause varicose veins

• Can elevate glucose and insulin responses in oral contraceptive users

• Can lead to periodontal disease

• Can contribute to osteoporosis

• Leads to decreased glucose intolerance

• Can decrease growth hormone

• Can increase cholesterol

• Can increase the systolic blood pressure

• Can cause drowsiness and decreased activity

• Can cause migraine headaches

• Can interfere with the absorption of protein

• Causes food allergies

• Can contribute to diabetes

• Can cause cardiovascular disease

• Can impair the structure of DNA

• Can change the structure of protein

• Can make your skin age by changing the structure of collagen

• Can cause cataracts

• Can cause atherosclerosis

So remember there is a lot to be said "we are what we eat." I like to think we act and feel what we eat……..Bon Appétit