 |
October 30th, 2012
Time to revisit this topic again because it is so vital to staying in good health. Insomnia (difficulty falling asleep or staying asleep) is a worldwide problem and is the number one reason why you may not age with quality.
Seven to nine hours of quality sleep is critical to repair your body and mind. Here’s how it is supposed to work: From 10 p.m. to 2 a.m. your body makes physiological repairs and from 2 a.m. to 6 a.m. it makes psychological repairs. During sleep, melatonin is secreted by the pineal gland during sleep. It is a powerful antioxidant, reduces stress, regulates other hormones, protects organs, lowers blood pressure, and maintains the body’s circadian rhythms. The darker your bedroom the more the pineal gland will secrete melatonin. Growth hormone, known as the anti-aging hormone, is secreted by the pituitary gland. The largest surges happen during deep REM sleep. Growth hormone in adults maintains muscle tone, decreases fat, makes sleep more restorative, gives energy and stamina, reduces anxiety, supports the immune system, protects organs, and develops strong bones.
It is normal to have a night or two where your sleep is interrupted. But if this is the case for you on an ongoing basis of weeks, months, and even years, it will greatly weaken your immune system, which can lead to a whole host of symptoms that affect you physically, emotionally, and mentally.
When insomnia becomes a pattern, a vicious cycle can ensue. Your body has a natural circadian rhythm, a 24-hour biological clock, which causes you to have more energy as the sun comes up and causes your body to wind down when it becomes dark. Insomnia over time will disrupt your circadian rhythm; you will wake up feeling tired and you will feel ramped up or restless at bedtime, making it difficult to fall asleep. To compound this problem, anxiety starts to set in as you start having thoughts of not being able to fall asleep . . . thus more insomnia.
What Causes Insomnia?
- Caffeine - espresso, coffee, black tea, soda, energy drinks (Red Bull), chocolate, and green tea (if you are very sensitive to caffeine)
- Stress - continual feelings of being overwhelmed and anxious
- Hypoglycemia (low blood sugar) - waking up in the middle of the night is usually a sign of dysglycemia (imbalance of blood sugar metabolism)
- Eating late a night - digesting while trying to sleep can keep you awake
- Sugar and alcohol intake in the evening - not only do sugar and alcohol promote inflammation in the body, they can also disrupt your sleep cycle
- Medication side effects - many medications can interrupt sleep, particularly decongestants, steroids, and ADD medications
- Exercising at night - exercise stimulates your brain, heart, and muscles and for some can interfere with falling asleep
- Electronics before bed - working or playing on computer and laptops close to bed can keep you awake
- Traveling - particularly for those that fly frequently
- Sleep apnea - a serious sleep disorder where one’s breathing is interrupted during sleep
- Shift work - those that work at night vs. during the day
- Anxiety from the thoughts of not being able to fall asleep
Detriments of Insomnia:
- fatigue
- irritability
- aggressiveness
- weight gain
- limp hair
- wrinkles
- dehydrated skin
- weak bones and muscles
- anxiety
- diabetes
- psychosis
- depression
- ADD
- suppression of the immune system
Some Solutions for Quality Sleep:
- If you are having stubborn insomnia, cut out caffeine altogether because even your morning cup of coffee can be affecting a good night sleep; or at least avoid caffeine after 3 p.m.
- Be consistent and try to go to bed at, or near, the same time every night; preferably no later than 10 or 11 p.m. to ensure body and mind restoration.
- To help avoid hypoglycemia, incorporate protein at each meal, snack in between meals, and try not to eat carbohydrates at dinner, only vegetables and protein. Stay off sugars, refined carbohydrates (pasta, bread, crackers, cookies), and alcohol, in general.
- Avoid sweet desserts and alcohol, especially in the evening.
- Make sure your bedroom is as dark as possible at bedtime.
- Do not fall asleep with the television on, especially the news, as this input goes into your subconscious mind and can disrupt sleep.
- Completely power off or remove electronic devices from your bedroom one hour before sleep. Electromagnetic frequencies from all your electronic gadgets create more inflammation in the body.
- Try taking an Epsom salt bath one to two hours before going to bed. This can help relax you and your muscles.
- Steep for 20 minutes a cup of organic chamomile tea and drink one hour before going to bed.
- Read a book.
- Deep breathing exercises, breathing in and out slowly from your abdomen.
- Meditate for five to ten minutes before going to bed.
- Self hypnosis - breathing and sending relaxation into every part of your body starting with the crown of your head slowly down to the toes of your feet.
- Visualization exercises that allow you to put away your work or outstanding tasks so you can rest: For example, imagine an empty chest or box at the foot of your bed (or in another room altogether). Give yourself permission to put all your work projects, family stresses, and unfinished business into that box or chest, thereby allowing yourself to only focus on sleep (knowing that you can open up your chest in the morning).
Supplements to Help With Insomnia, if Needed:
(Vitacost.com or Amazon.com will carry many natural sleeping
aids along with those mentioned below)
- Melatonin - a hormone secreted by the pineal gland that assists with a healthy sleep, restores the circadian rhythm of the body, and helps with jet lag
- Passionflower - a plant that helps with restlessness and stress
- Valerian - a plant that contains gamma aminobutyric acid (GABA), an inhibitory neurotransmitter to produce calming effects
- L-theanine - an amino acid from green tea that has a calming effect and helps balance GABA in the brain
- Calms Forte - a mild homeopathic remedy for nervous tension and insomnia
- 5 HTP - an amino acid that converts to serotonin in the body
ANNOUNCEMENTS & BOOK/FILM RECOMMENDATIONS
BOOK/FILM RECOMMENDATION OF THE MONTH:
Posted in Anti Aging, Emotional/Mental/Spiritual Health, Health and Wellness, Newsletters, Supplements | No Comments »
May 1st, 2010
How many of you out there, including myself, have devoured a box of cookies, eaten a pint of ice cream, or couldn’t stop eating the bread and butter served at a restaurant? Why is it that we know sugar and white flour are not good for us but we still can’t stop ourselves?
Researchers at Princeton University report that sugar-loving mice demonstrate all three criteria of addiction: increased intake, withdrawal, and cravings that lead to relapse. Previous work has shown that mice deprived of food for several hours and then allowed to binge on sugar water (with concentrations similar to that of soft drinks) soon developed addictive behaviors. Sugar intake causes the release of dopamine in the brain, a reward chemical. After a month of sugar binging and increased dopamine levels, the rats’ brains developed fewer dopamine receptors and more opioid receptors–changes similar to those observed in mice on cocaine and heroine. When their sugar supply was suddenly cut off, the mice exhibited signs of withdrawal, including teeth-chattering, anxiety, and refusing to leaving their tunnels. The latest research showed that when these mice were offered sugar once again, they worked harder to attain it and consumed more than ever. (Discover magazine, December 2008)
Unfortunately there is one more element that adds to your sugar/carbohydrate addiction - Candida. Candida or yeast live in everyone’s body and stay balanced until you upset the environment. Sugar is the main fuel source for the overgrowth of yeast and once the yeast is out of balance it compounds the cravings for sugar and carbohydrates. So now you have a viscous cycle of sugar cravings stemming from your brain receptors wanting a fix and candida overgrowth.
Because sugar is addictive, food manufacturers put it in at least 80% of the products in your grocery store, such as breads, salt, package meals, dressing, crackers, meats, etc. Please read your ingredient labels. Most consumers don’t know that the following are sweeteners which can contribute to candida overgrowth and cravings:
Sugar And Other Sweeteners
-
Agave nectar
-
Aspartame (NutraSweet)
-
Barley malt
-
Brown rice syrup
-
Brown sugar
-
Corn syrup
-
Dextrose
-
Fructose
-
Fruit juice sweetened
-
Honey
-
Maltodextrin
-
Maltitol
-
Maple syrup
-
Molasses
-
Raw/evaporated cane juice
-
Saccharin
-
Sorbitol
-
Sucralose (Splenda)
-
Sugar
Nancy Appleton’s book,Lick the Sugar Habit points out 59 reasons why sugar ruins your health…here are a few off the list:
-
Sugar may cause hyperacidity, anxiety, difficulty concentrating and crankiness in children.
-
Sugar produces a significant rise in triglycerides.
-
Sugar can lead to cancer of the breast, ovaries, intestines, prostate or rectum.
-
Sugar interferes with absorption of calcium and magnesium.
-
Sugar can cause hypoglycemia.
-
Sugar can cause signs of premature aging.
-
Sugar can lead to alcoholism.
-
Sugar contributes to obesity.
-
Sugar increases the risk of Crohn’s Disease and ulcerative colitis.
-
Sugar can cause symptoms often found in people with gastric and duodenal ulcers.
-
Sugar can lead to arthritis.
-
Sugar can contribute to asthma.
-
Sugar can cause Candida albicans (yeast infection).
-
Sugar can contribute to gallstones.
-
Sugar can lead to heart disease.
-
Sugar can cause appendicitis.
-
Sugar can lead to multiple sclerosis.
-
Sugar can contribute to varicose veins.
Sugar can lead to periodontal disease.
-
Sugar can contribute to osteoporosis.
-
Sugar can cause food allergies.
-
Sugar can contribute to diabetes.
-
Sugar can cause toxemia during pregnancy.
-
Sugar can contribute to eczema in children.
-
Sugar can contribute to sagging skin by changing the structure of collagen.
-
Sugar can lead to cataracts.
-
Sugar can cause emphysema.
-
Sugar can cause atherosclerosis.
What Steps Can I Take?
- Stick to a diet of protein and vegetables. Eliminate grains, beans/legumes, and fruits until you feel balanced and energized.
- Take antifungals or probiotics to kill off candida and other microbes.
-
Glysen (a supplement for those with hyperglycemia, i.e. diabetes or insulin resistance) - balances sugar regulation, helps with insulin resistance, and diminishes sugar cravings. Signs of hyperglycemia are cravings for sweets/carbs throughout the day, fatigue after meals, craving sweets after a meal, and if one’s waist girth is equal or larger than their hip girth. Call Apex Energetics at 800-736-4381 or (949) 251-0152 - set up a client account using P2017. My recommendation is 1 pill 3x/day after a meal. If you are still fatigued and have intense cravings, double the dose to 2 pills 3x/day. Note: For those on diabetic medication check with your doctor first before taking Glysen and monitor your sugar levels throughout the day, as you might not need as much insulin or medication.
-
Gluco abx (a supplement for those with hypoglycemia) - balances sugar regulation and diminish sugar cravings. Signs of hypoglycemia are feeling jittery/shaky if meals are skipped, and eating tends to relieve feelings of fatigue, blurred vision, agitation and irritability. Call Apex Energetics at 800-736-4381 or (949) 251-0152 - set up a client account using P2017. My recommendation is 1 pill 3x/day after a meal for a couple of months until you feel your energy is restored and cravings are gone.
-
Incorporate EFT (emotional freedom technique) - method to remove subconscious addiction to sugar.
Posted in Addictions, Ailments/Diseases, Candida, Diet/Nutrition, Emotional/Mental/Spiritual Health, Newsletters | 2 Comments »
April 1st, 2010
Today’s stress (environmental, mental/emotional, dietary) is higher than it has ever been equating to the statistics below.
In the U.S.:
- 1 out of 2 children will have diabetes
- 1 out of 3 adults will have Type II diabetes
- 1 out of 3 people will have cancer
- 1 out of 5 people will have an autoimmune disease
Alarming to say the least. It is not uncommon for clients to say to me “what does it matter what I eat and drink, I’m going to die anyway.” My reply, “yes you are…but quality aging is what you are striving for so that through your nineties you are not suffering from a chronic disease, depending on dozens of medications, functionally immobile, or losing your mental faculties.”
The root of all disease is infection (candida, parasites, viruses, bacteria) and inflammation (infections, dietary deficiencies/toxins, environmental toxins psychological stress) over time. If you can move toxins out as fast as they accumulate you will stay healthier in the short and long run.
What Is The Key To Assuring That?
- Prevention and education
- Making lifestyle changes NOW
What Steps Can I Take?
- Sleep - (6 to 8 hours a night) - insomnia is one of the top 5 complaints I hear in my office. Either you have trouble falling asleep or staying asleep or both. Growth hormone is produced during sleep and is known as the anti-aging hormone. With interrupted sleep you create more oxidative stress and age faster.
Remedies
- Cut out caffeine (even if you have it in the morning)
- Exercise in the morning
- Take B vitamins at breakfast and lunch (not dinnertime)
- Drink chamomile tea (steep for 20 minutes one hour before bed)
- Eat a couple slices of turkey one hour before bed - tryptophan will make you sleepy
- Try natural remedies such as melatonin, Valerian root, Benesom by Metagenics, or Calming (homeopathic) by BHI
- Healthy eating - keep your diet to 50% organic vegetables, 1-2 animal proteins (organic, antibiotic and hormone free) per day, 10% good fats (coconut oil, olive oil, raw nuts/seeds, avocados), 1-2 servings of gluten- free grains (amaranth, buckwheat, brown rice, millet, quinoa, teff, and wild rice), 1-2 organic fruits per day, 1 serving or less of beans/legumes per day, and very small amounts of dairy (organic butter, almond milk, and raw goat/sheep cheese). Use sweeteners such as stevia, xylitol, Just Like Sugar, Sweet Fiber, or small amounts of raw honey. Keep your diet clean: 80% of your week, stick to what is listed above. 20% or less each week (once or twice) indulge in your favorite treat (i.e. ice cream, cookie, french fries, glass of wine, etc).
- Stay hydrated - drink 1/2 your body weight in ounces of water each day (e.g., 150 lbs = 75 ounces of water per day). Herbal and green teas count towards your water intake, but because they are diuretics, you must nonetheless drink water. Filtered water is better (reverse osmosis, structured matrix, distilled, Kangen water system).
- Make sure your body is free from infections - candida overgrowth is pandemic in this country - read The Candida Cure to know more. Either take an antimicrobial formula or probiotics daily to keep candida, parasites, viruses, and bacteria away.
- Exercise - walking, yoga, swimming, cycling, etc. is critical to keep the blood and lymph system moving toxins out of the body. Even if you can’t leave your house you can march in place for 20 minutes watching your favorite t.v. show. Twenty minutes or more 5 times a week is what your body needs to stay balanced.
- Breathing - deep breathing, particularly the exhale removes 3/4 of the body’s toxins. Most of us hold our breath (unknowingly) throughout the day adding to tight muscles and strain in the upper back, neck, and arms. >One to two minutes three per day - inhale slowly to 7 counts, hold for 7 counts, and exhale for 7 counts. Work your way up to 14 counts for each.
- Supplements - you have to eat five times what your grandparents ate to get the same nutrients. If you want quality aging know that you can’t get everything from food today. The most crucial are:
- Multi vitamin/mineral - one with high amounts of d3 and B vitamins, chelated minerals, and high antioxidants. NSI Synergy Neuropower.
- Omega 3 Fish Oil - Carlson Super Omega 3 Fish Oil - crucial for hormonal and cardiovascular balance.
- Vitamin C - NSI AdvanC with bioflavonoids - antioxidant, immune system booster, feeds the adrenals for energy.
- Vitamin E - Carlson E Gems Elite - Unfortunately, multivitamins do not contain enough of this critical antioxidant, requiring you to supplement.
- Green powder - Macro Greens or NanoGreens - alkalizing to the body and contain minerals to rebuild the body.
- Maca root - vitamyr.com (1 lb jar organic). Root from Peru that balances male and female hormones, enhances libido, balances the endocrine system, helps with production of red blood cells, and increases energy and endurance
- Amino Acid Complex - Carslon Super Daily Amino Acid Blend (750 mg) - basics to rebuild the body
- Hobby - pursuing a passion is essential for quality aging. Many of us do not like our jobs so when you have downtime it is important to engage in what feeds your soul. If you are not sure what your passion is start experimenting…take a class in something you’ve always wanted to do.
- Spiritual connection - times are challenging and it is important to feel connected to something that is greater, something positive that gives us faith, hope, and vigor to be the best we can be.
- Green household and hygiene products - we are bombarded with chemicals. Make sure your household cleaning products are chemical-free. Use non-toxic pesticides, herbicides, etc. You should also purchase non-toxic body care shampoos, soaps, lotions, etc.
- EMF (electromagnetic field) reduction - technology is helpful to us yet causes inflammation. Sleep with your head facing magnetic north, use a hands-free or speaker for cell phone, take mini breaks outside throughout your computer usage.
- Laughter - endorphins are released when you laugh making you feel happier. Physical laughter can cut through the most tense/critical mental situations and give you the courage to keep moving forward. Laughter also gives us perspective and reminds us not to take life so seriously. Be willing to laugh at life and yourself daily.
- Read/crossword puzzles - you want to keep the mind active and engaged, not let it turn to Jello. Stimulate the brain by reading books regularly and/or doing puzzles, such as word searches, sudoku or crossword puzzles.
- Live in the NOW moment - this is your place of power to neutralize anxiety, expectations, and feel more calm, joyous, and peaceful.
Posted in Anti Aging, Diet/Nutrition, Emotional/Mental/Spiritual Health, Exercise & Fitness, Newsletters | 2 Comments »
March 25th, 2010
Hypoglycemia
A Condition to Take Seriously
Hypoglycemia is a condition that occurs when your blood sugar (glucose) is too low. Low blood sugar (hypoglycemia) usually occurs while fasting or in between meals. Reactive hypoglycemia is low blood sugar that occurs after a meal - usually one to three hours after eating.
Hypoglycemia occurs when:
- Your body’s sugar (glucose) is used up too quickly
- Glucose is released into the bloodstream too slowly
- Too much insulin is released into the bloodstream
Glucose, an important source of energy for the body, comes from food. Carbohydrates are the main dietary source of glucose. After a meal, glucose is absorbed into the bloodstream and carried to the body’s cells. Insulin is a hormone produced by the pancreas in response to increased glucose levels in the blood and reduces blood sugar. If a person takes in more glucose than the body needs at a certain time, the body stores the extra glucose in the liver and muscles as glycogen, which the body can then use for energy between meals. Extra glucose can also be changed to fat, which is stored in fat cells, and which the body may also use for energy.
When blood glucose begins to fall, glucagon (another hormone made by the pancreas) signals the liver to break down glycogen and release glucose into the bloodstream. Blood glucose will then rise toward a normal level. Normal blood sugar levels range between 83-75 mg/dL.
Alcohol
Coffee
Fruit Juices
Soft drinks
Refined sugar (ice cream, chocolate, candy)
Stress
Artificial sweeteners
White flour (bread, pastry, donuts, pasta)
Symptoms of mild hypoglycemia
Symptoms of mild low blood sugar occur when blood sugar falls below 70 mg/dL:
- Nausea
- Extreme hunger
- Feeling nervous or jittery
- Cold, clammy, wet skin and/or excessive sweating not caused by exercise
- A rapid heartbeat (tachycardia)
- Numbness or tingling of the fingertips or lips
- Trembling
- Decreased alertness
- Craving sweets
- Different size pupils
- Muscle pain
Moderate hypoglycemia
If blood sugar continues to fall, the nervous system will be affected. Symptoms that occur when the blood sugar falls below 55 mg/dL:
- Mood changes, such as irritability, restlessness, or anger
- Confusion, difficulty in thinking, or inability to concentrate
- Blurred vision, anxiety, dizziness, lightheadedness or headache
- Weakness, lack of energy
- Poor coordination
- Difficulty walking or talking, such as staggering or slurred speech
- Fatigue, lethargy, or drowsiness
- Memory loss
- Hallucinations
- Fainting
- Paleness
- Sleep difficulty
- Vomiting
- Panic attacks
Severe hypoglycemia
The symptoms of severe low blood sugar develop when blood sugar falls below 35 mg/dL to 40 mg/dL:
- Seizures or convulsions
- Loss of consciousness, coma
- Low body temperature (hypothermia)
|
Suggestions to Stabilize and Balance Blood Sugar:
- Eat small meals and snacks every 2-3 hours
- Limit total carbohydrate intake to 25-50 grams/day and eat only whole grains
- Include protein with every meal
- Exercise regularly
- Take a supplement to help stabilize blood sugar levels and reduce carbohydrate/sugar cravings. I suggest Gluco abx by Apex Energetics, which should be taken 1-2 capsules 3x/day with meals. To order, call 1-800-736-4381 or 949-251-0152 (international orders) and set up an account using P2017.
- Avoid alcohol, refined carbohydrates (pasta, white rice, breads, and white flour products), potatoes, corn, caffeine, refined sugars and natural sweeteners such as honey and agave nectar
- Avoid sugary foods on an empty stomach
|
|
Tools & Inspiration to Heal Multiple Sclerosis
Check out Karen Gordon’s website to assist those dealing with Multiple Sclerosis.
http://www.theselfhealingcoach.com
|
|
Sami’s Bakery
Sami’s Bakery in Florida has millet/flax breads and crackers that are
acceptable for those on a candida and/or gluten-free diet. They will ship to you.
Go to:
http://www.samisbakery.com
- Millet & Flax Plain Chips
- Millet & Flax Bread
- Millet & Flax Spinach Lavash
- Millet & Flax Spinach Piet
- Millet & Flax Garlic Chips
|
Posted in Ailments/Diseases, Emotional/Mental/Spiritual Health, Newsletters, Women's Health | 1 Comment »
March 25th, 2010
Depression & Anxiety
Depression and anxiety have escalated greatly with economic and global strife. More than ever before people are on stress overload. When stress is not neutralized sufficiently one becomes overwhelmed and can slip into depression and anxiety. What brings on stress overload: poor diet, lack of sleep and exercise, psychological stress (divorce, death, economic hardship, illness), and environmental toxicity.
Signs of anxiety:
- Worrisome and obsessive thoughts
- Insomnia
- Restlessness
- Being on edge
- Fatigue
- Easily Distracted
- Stomach knots
- Diarrhea
- Impatient/Irritable
- Shortness of breath
Signs of depression:
- Apathetic
- Sad/Down
- Lethargy
- Loss of interest in normal activities
- Loss of sex drive
- Hopeless
- Difficulty starting tasks
- Unfocused
- Crying spells
- Excessive sleep
- Thoughts of suicide
Tips on how to conquer anxiety:
- Lack of oxygen can make body feel speedy and anxious. No lazy breathing. Inhale and exhale from the belly. Chest breathing equates to lazy breathing.
- Fear erupts from a past event or anxiety from fearing a future event. Stay in the NOW moment, this is your point of power.
- Identify, accept, and give yourself permission to release fear and anxiety by talking out loud. This important action step to dispel anxiety works. Trying to pretend or push away anxious thoughts will only create more resistance and make them stronger. By acknowledging anxious thoughts right away you have removed 50% of that fear. Next, give yourself permission to release those thoughts by telling them “to go play outside” or “that was then and this is now and I’m choosing to move forward.” Next, replace those anxious thoughts with positive thoughts or take a physical action by taking a deep breath, a short walk, call a friend, etc.
- For panic attacks - exhale all air from diaphragm and at the end of the exhale push the word “huh” 3 times forcing panic and your breath out. Follow with deep full breath. Repeat until calm. Also rub or press into socket area below collarbone, next to rotator cuff, an acupressure point that opens up the lungs to be able to take a full breath.
- Cut out caffeine (coffee, black tea, red bulls, chocolate, even green tea past 4 p.m.). Your sympathetic nervous system is on overload when you are anxious so you don’t need to over stimulate it with more caffeine.
- Make sure your diet is healthy with lean proteins such as fish, turkey, and chicken. Eat a variety of vegetables, minimal fruits, nuts/seeds, and whole grains. Avoid refined sugar treats, alcohol, fast food, white flours, and artificial items such as diet drinks.
- To combat stress take Vitamin C, a buffered source (American Health Ester C, 1,000 mg.) with each meal. Also take a B complex at breakfast and lunch. B-Right (Jarrow) is a good brand on vitacost.com. These two vitamins are critical for optimal adrenal function, which plays a large part in managing your stress levels, increasing energy, and reduce anxiety attacks.
- For chronic anxiety take Adrenal abX and/or Adrena Calm cream (Apex Energetics 800-736-4381 set up a account using P2017). Adrenal abX gives extra support to your adrenals and endocrine system. Adrena Calm cream helps to restore your circadian rhythm so that you wind down at night versus wind up.
- Intesol (Metagenics - go to the store button on Ann Boroch’s website and register on the online store). This formula helps with uncomfortable stomach and intestinal distress when under anxiety. It has chamomile, peppermint, and lavender oils in to rid the body of spasms, cramps, etc.
- Supplement with products such as Gabatone (Apex Energetics 800-736-4381 set up a account using P2017) or Calm (Olympian Labs) on vitacost.com. Both supplements have gaba and other amino acids and herbs to calm your mind and your body. *Note: Do not take if you are on anti anxiety/depressant pharmaceuticals.
- Take 1,500 mg of a free form amino acid complex - Super Daily Amino Acid Blend (Carlson 750 mg capsules) to feed your body the precursors that make neurotransmitters such as serotonin, dopamine, and oxytocin.
- Exercise in the morning or afternoon. Exercise is a great way to neutralize stress and help with the natural circadian rhythm of your body wanting to fall asleep at night. If you exercise too late in the evening though, it could keep you up.
Tips on how to alleviate depression:
-
Take 1,500 mg of a free form amino acid complex Super Daily Amino Acid Blend (Carlson 750 mg capsules) to feed your body the precursors that make neurotransmitters such as serotonin, dopamine, and oxytocin.
- Try St. John’s Wort (Gaia Herbs liquid phytocapsules) on vitacost.com or Seratone or Dopatone (Apex Energetics 800-736-4381 set up a account using P2017). These formulas lift depression and help with emotional clarity. *Note: Do not take if you are on anti anxiety/depressant pharmaceuticals.
- Get into nature at least twenty minutes a day and walk. Sun, nature, and oxygen will help elevate your mood.
-
Make sure your diet is healthy with lean proteins such as fish, turkey, and chicken. Eat a variety of vegetables, minimal fruits, nuts/seeds, and whole grains. Avoid refined sugar treats, alcohol, fast food, white flours, and artificial items such as diet drinks.
-
Take baby steps. When depressed you feel overwhelmed and unmotivated to do anything. Make it your goal to just get one thing done that day; get up and take a walk, take a shower, eat a healthy meal, finish a task for work, etc.
-
Don’t be afraid to ask for help. Seeing a healthcare professional does not mean you are weak. We all need help during challenging times. Choose someone that feels good to you and helps you move forward.
Note: Save yourself money by purchasing supplements on vitacost.com. or iherb.com. Both are Internet companies that sell over 400 products (brands you find in Whole Foods) for 30-50% because they move volume.
|
|
Healing Multiple Sclerosis:
Diet, Detox, and Total Makeover for Recovery
Ann’s book on Healing Multiple Sclerosis is now available on amazon.com as a kindle book.
.
|
Save $25
|
Save $25.00 off your next visit when you send in a referral to see Ann. Just let her know who you referred on your in-office visit and save $25.00!
|
|
Posted in Ailments/Diseases, Emotional/Mental/Spiritual Health, Newsletters | No Comments »
|
|
|
|
 |
