12 Patient-Approved Natural Supplements for Depression
By Therese BorchardPublished Oct 8, 2014
I hereby confess that it takes me a half hour each week to fill up my mammoth-sized pill container with the supplements and vitamins I take each week to give my brain every lift I can. It’s expensive, it’s time-consuming, it’s a pain in my arse, but I would rather spend my time organizing fish oil capsules than in front of a therapist explaining why I can’t shut off the negative intrusive thoughts. I’m doing much better today than I was seven months ago, the afternoon I first met with a holistic doctor to determine which supplements could help my depression. I was hoping that they would be able to replace my meds. Not at this point. But adding them to my meds has helped stabilize my mood since the beginning of the year.
There are so many brands out there. It’s hard to know if you’re paying big bucks for a sugar pill or if you’re getting the real stuff. My doctor insisted that anything I take be third-party tested, such as the ones listed by ConsumerLab.com. She recommended the following manufacturers: Prothera, Klaire Labs, Pure Encapsulations, Douglas Labs, Nature Made, Orthomolecular Products, Metagenics, Vital Nutrients, and Carlson Labs.
Here are the 12 natural supplements I take every day for depression:
1. Omega-3 Fatty Acids. If I had to choose two supplements that make the most difference, I would vote my omega-3 capsules and the probiotic that I take. Don’t skimp on those. I spend the big bucks on a quality brand of fish oil, OmegaBrite, because their capsules contain 70 percent EPA (eicosapentaenoic acid) in a 7:1 ratio of EPA to DHA (docosahexaenoic acid). New research has confirmed the positive effects of EPA on mood, even more so than DHA, as it provides a natural balance to omega-6 arachidonic acid. I noticed a definite difference in switching from a brand of mostly DHA to mostly EPA. Nordic Naturals is also a reliable brand.
2. Probiotics. As I’ve mentioned in places, I mix a very expensive powder, Probiotic 22 (by Orthomolecular Products) with either water or a green smoothie before I eat anything in the morning. It is crucial to keep your intestines in good shape because your brain is only as healthy as your gut. The nerve cells in our gut manufacture 80 to 90 percent of our body’s serotonin, the neurotransmitter we need to stay sane. That’s more than our brain makes. And the gut is in constant communication with the brain, sending it information that most definitely affects your mood, even as the messages never come to consciousness. Other good brands are Align and Bio-Kult.
3. Vitamin B-12. Bestselling author Mark Hyman, MD, calls Folate, vitamin B-6, and vitamin B-12 the “mighty methylators for mental health.” He mentions a remarkable study in the American Journal of Psychiatry that found that 27 percent of severely depressed women over the age of 65 were deficient in B-12.
“If you think about it,” writes Dr. Hyman, “this suggests that more than one-quarter of all severe depression can be cured with B-12 shots.” For this reason — to make sure it gets into my system as easily as possible — I take a form of liquid B-12, a dropperful from Pure Encapsulations.
4. SAM-e (S-adenosylmethionine). We actually make SAM-e when the amino acid methionine combines with adenosyl-triphosphate (ATP), which is involved in the synthesis of neurotransmitters. The supplement we take is a stabilized form of that substance. It has only become available in the U.S. since 1999. A 2002 review by the U.S. Agency for Healthcare Research and Quality found that SAM-e was more effective than a placebo and equally as effective as antidepressants. Other studies suggested that adding SAM-e to an antidepressant may improve results in people who haven’t responded to medication. I get my SAM-e from Prothera.
5. Turmeric (Curcuma longa). I got turned on to turmeric after I read David Perlmutter’s bestseller, “Grain Brain.” It’s actually the seasoning used in curry dishes, and has been used for thousands of years in Chinese and Indian medicine to treat a variety of ailments. Perlmutter claims that it is your brain’s best friend because of its ability to activate genes to produce antioxidants, which then protect “our precious mitochondria,” the tiny organelles in our cells that generate chemical energy in the form of ATP (adenosine triphosphate). I get mine from Prothera.
6. Vitamin D. As I said in my post, “6 Conditions That Feel Like Depression But Aren’t,” a deficiency in vitamin D will feel very much like depression. Lots of studies have found a close association between depression (or increased odds for depression) and vitamin D deficiencies. And as many as three-quarters of U.S. teens and adults are deficient, according to a 2009 study published in the Archives of Internal Medicine. This one is so important that, again, I take the liquid form, a few drops from Pure Encapsulations.
7. Vitamin C. I took vitamin C every day as a kid. My mom always said it fought off colds and was a helping hand to your immune system. Then I forgot about it for about 20 years. But after reading Norman Cousin’s book, “Anatomy of an Illness” — how his life-threatening illness was cured by megadoses of vitamin C and laughter — I am taking it again. Lots of it. I get mine from Prothera.
8. Amino Acids. Amino acids are the special building blocks of protein, some of which gets transformed in our bodies into neurotransmitters. As Hyman explains, “ALL of the thousands of molecules in your body are built from only eight essential amino acids that we must get from our diet.” Without adequate amino acids, your brain can’t work and you get sluggish, foggy, unfocused, and depressed. I get mine from Prothera.
9. Magnesium. Up to half of Americans today don’t get enough of magnesium because stress, caffeine, sugar and alcohol all deplete it. Unless you eat lots of seaweed and green beans, it’s wise to bulk up on magnesium, because it is considered by some doctors to be the stress antidote and the most powerful relaxation mineral that exists. I get mine from Prothera.
10. GABA. Most of the anti-anxiety medications today (Valium, Xanax, Ativan) act on the GABA (Gamma-aminobutyric acid) pathways to calm and relax the nervous system. GABA is known as the “anti-anxiety” neurotransmitter. However, these types of drugs (benzodiazepines, and benzodiazepine-like drugs such as Ambien and Lunesta) are bad news for me. I get addicted fast, and the anxiety hangover is awful. So I take GABA itself in supplements. I get mine from Prothera.
11. Calcium. Calcium doesn’t reduce depression itself; however, eliminating dairy from your diet CAN reduce depression, especially if you have food intolerances that cause inflammation in the brain. Therefore you need to take calcium supplements because you aren’t getting enough in your diet. Women over the age of 40 need to be especially careful to get enough calcium to ensure strong bones. I get mine from Prothera.
12. Melatonin. Anyone who has ever experienced insomnia knows about melatonin. It helps us get to sleep and regulates the sleep-wake cycle. When I went through a period of extreme insomnia, the combination of melatonin with calcium and magnesium seemed to help. I still have a lot of sleep anxiety at night, so I continue to take melatonin before bed. I get mine from Prothera.
Posted in: Depression 34 Comments
為什麼抑鬱症會讓記憶力減退
50歲以後有抑鬱症的人，即使恢復後也比較可能產生認知障礙。之後他們也增加老年癡呆症的風險。為什麼呢？新的研究說，可能與魚油有關。
在這項研究中，研究人員觀察了平均62-73歲的132男性和女性，都曾有嚴重的抑鬱症而痊癒。他們給這些人一系列的認知測試和生活方式的問卷調查。然後採集他們的血液樣品，檢驗它們的ω-6脂肪酸和ω-3脂肪酸，包括EPA（二十碳五烯酸）和DHA（二十二碳五烯酸）的水平。下面是他們發現。
唯一能改善認知功能的脂肪是ω-3脂肪酸，特別是EPA。紅血球細胞膜的這些脂肪越高，腦功能越好。同樣，ω-3水平越低，腦功能越壞。特別是當EPA低水平時，又有高水平的ω-6花生油四烯酸。這樣的結果有幾個原因。
首先，研究人員一直都知道ω-3脂肪酸的水平愈高，愈增強兒童和成人的認知能力。其次，ω-3脂肪DHA是大腦中最豐富的脂肪。所以，ω-3脂肪酸的水平愈低，認知能力愈差。最後，抑鬱症者常見低水平的ω-3脂肪酸，特別是DHA。有研究發現，服用DHA補充劑可以防止抑鬱症復發，改善抑鬱的程度。所以抑鬱症，認知功能，和ω-3脂肪酸的關聯相當明確。
技術上，我們的身體能夠從蔬菜，堅果和種子得到的脂肪製造EPA和DHA。但實際上，很多人天生就無法有效地做到這一點。所以他們得到所需要的水平的唯一方法是，吃的食物中含有大量EPA和DHA。這包括魚類和不用穀類餵養生產的雞蛋和雞肉。
憂鬱症的自然療法
服用抗抑鬱劑可能在男性增加心臟病的風險。 他們經由目前為止未知的機制使動脈壁變厚。
藥物似乎經由增加動脈的內膜、中膜的厚度加速動脈粥樣硬化。 他們特別影響供應腦血液的頸動脈。
洛杉磯時報2011 年四月 2 日的報導 :
服用抗抑鬱劑的男性血管內膜，中膜的厚度比不服用藥物男性厚 37微米 (大約 5%) 。研究小組觀察59對 雙胞胎，其中一個服用藥物另一個不服用， 在服用藥物的雙胞胎動脈多厚 41微米。
憂鬱症是什麼?
憂鬱症可能是不健康或者不平衡生活方式造成的結果。在一些個體中，作用是憂鬱症，而其他可能發展為肥胖症、心臟病、糖尿病或癌症。
診斷嚴重抑鬱症的標準
A. 患者沮喪心情 或大部份的時間失去興趣或快樂下列2個星期或更久加上 4個或更多以下的症狀:
睡眠: 幾乎每天失眠或嗜眠
興趣: 大部份的時間幾乎所有的活動，顯著減退興趣或快樂
罪惡感:大部份的時間過度或不適當罪惡或無價值感精力:大部份的時間缺乏精力或疲勞
集中力: 思考或者集中能力減退
食慾: 食慾增加或減少
心身活動:激動或遲延
自殺: 重覆發生死亡/自殺觀念的想法
B. 症狀不符合混合現象條件的標準 (嚴重壓抑和狂躁的現象)
C. 症狀在運作的社會、職業、引起臨床重大挫折或傷害
D. 症狀不是由於某種物質 (濫用的藥物，藥物治療) 直接的生理學效果，或一般的醫療情況而引起
E.症狀不是喪失親人而引起
憂鬱症真的是化學不平衡嗎?
大多數人聽過化學不平衡理論而且相信它是真實的。這理論是沒有科學的證據。 沒有可信的科學檢驗顯示精神疾病的發生。
沒有方法能測量這個不平衡。
大約 60 年前，創造了化學不平衡理論。 基本的觀念是腦裡面的神經傳導物質的不平衡，是精神治療情況的主要病因, 和這些情況能以藥物治療改良改正這些不平衡。
然而，沒有客觀的血液或者尿液測試，沒有 x光，磁振成像，中子掃描、在沮喪患者有生檢的不正常。
什麼真的引起憂鬱症?
我們使用汽車的簡單隱喻。 如果你加入楓糖漿或者水在你的油箱，而非一種高的品質汽油，你的汽車故障，將不是意外。 因此如果當你用不好的燃料提供你的身體，它會有任何的不同嗎?
A，在美國熱量的最常見的來源是果糖。事實上美國人在食物上花費 90% 的錢是加工食品，造成心理與生理上健康的災難。
B，我們的食物裝載像 MSG 、 aspartame ，人為染料的毒素，而且典型裝載食物的容器像 BPA 、 phthalates，鋁和氟化物的其他毒素、。
它也知道許多添加劑、防腐劑和食物著色劑能引起行為的改變 ，因此他們也應該避免。
C，治療憂鬱症的飲食是嚴格地限制糖，特別是果糖連同穀物，會導致胰島素過度的釋放造成低血糖。 低血糖會使腦分泌能引起精神激動、憂鬱症、忿怒、焦慮的麩胺酸和增加自殺風險。
30 多年前威廉 Dufty 寫糖的憂鬱是一本好書。只是藉由飲食盡可能除去糖的改變，對你的心理健康產生非常大而且有益的衝擊。 他甚至主張從有心理問題者的飲食除去糖，說它可能是一個有效的治療。
因此 根本地減少你的糖攝取，特別是果糖，每天少於 25 克，是改正這個化學不平衡最有力的方法之一 。 一天攝取果糖超過 25 克，將腦生化學推向錯誤的方向。
D，你是一個脂肪的大腦，因此脂肪在腦健康扮演重要的角色
即使你有相當好的飲食，普遍有營養缺乏，而且能容易造成憂鬱症。 最常見的缺乏是高品質亞米茄-3 脂肪。 許多人不了解腦是 60% 脂肪，但是不只是一般脂肪。 它是動物鹽基亞米茄-3 脂肪的二十二碳六烯酸。
Stoll 博士是一個哈佛精神科醫師，而且是早期支持動物鹽基亞米茄-3 脂肪的使用治療憂鬱症的領袖之一。
另外重要的缺乏是運動。 許多的科學研究指出運動是對於憂鬱症有的最有力的治療之一 。不像藥物，適當地使用它比安慰劑更持續有效。
E，睡眠是另一個重要的議題。
你有最好的飲食和運動規劃，但是如果你沒有在很好地睡覺，很容易地變成很沮喪。 睡眠和憂鬱症是如此密切地連接，以致於睡眠障礙實際上是憂鬱症症狀的一部份。
F，我們相信輕度和中度憂鬱症的問題根源，是未修復的的情緒的創傷，造成一個神經-情緒的短路。 你的身體和生活失去平衡。因為一旦你開始認為憂鬱症為一種疾病，就需要服用藥物治療它。 事實上，你首先需要儘量能回歸你的生活，關鍵的方法之一是處理負面反應的情緒。
G，兩個重要的維生素缺乏是憂鬱症的因素。 一是維生素 B12影響四分之一的人。
維生素D 也很重要。 一個研究發現有最低水準的維生素D傾向於沮喪是常態的人的11 倍。
一個在2010 年九月 9 日精神病學彙刊的研究發現，維持適當水準的維生素D在子宮中和在早幼年期，甚至能幫助避免更加嚴重的精神障礙-精神分裂症。新生兒有低度的維生素D 更可能發展成精神分裂症，研究人員建議維生素D 補品可以避免這種破壞性的疾病。
研究人員也觀察看其他人口， 像是寒冷國家暗皮膚的人，和沒被暴露到一般日光的都市區的人，總結那:藉由只是給他們維生素D 補品，就可以減少精神分裂症的影響 87% !
得到維生素D 的最好的方法經過陽光的照射。季節性情緒失調症是與缺乏陽光照射有關，如此我們有理由的知道的一個憂鬱症為易發於冬季的。
陽光的照射除了維生素D產生直接對憂鬱症的利益之外，日光可能單獨為心理健康有益。 硫化腺甲硫胺酸SAMe抗老化，抗抑鬱的功用
國家心理健康學會贊助一個標桿研究，顯示附加硫化腺甲硫胺酸在多數單獨服用SSRI藥物無效的人，可以產生良好的效果。
硫化腺甲硫胺酸是存在於所有活細胞中天然的分子，它支援許多正常腦細胞活動必需的化學功能。
硫化腺甲硫胺酸作用在腦細胞的多個位置的一些獨特、獨立的機制，與憂鬱症的產生有關。
在臨床實驗中， 硫化腺甲硫胺酸顯示至少像抗抑鬱劑一樣的有效， 但更少的副作用。
因為它的安全紀錄，硫化腺甲硫胺酸應該是腦健康食物療法的一部份，特別是當單獨用處方藥物治療抑鬱症狀無效時。
硫化腺甲硫胺酸對於於腦，肝和關節有巨大效益。它可以停止和改善骨關節炎和神經退化疾病，非酒精性脂肪肝病變，各種不同的退化性情況。
改善老化的腦
十年前專家就知道，嚴重地減少腦硫化腺甲硫胺酸的水準，與阿滋海默症直接相關。最近的研究顯示 硫化腺甲硫胺酸的腦水準，直接與和帕金森氏症相關。
在老化帕金森氏症的人， 硫化腺甲硫胺酸水準低的帕金森症狀 (包括增加的神經退化)會變得比較糟，當硫化腺甲硫胺酸水準比較高時，認知功能顯著地比較好。硫化腺甲硫胺酸支援腦功能和神經元健康的角色，在提升榖胱甘肽(GSH)水準，而且提高超氧歧化酶的抗氧化力量。
科學家注意到這些雙重的能力，它是保護神經的物質，也能提供腦細胞和神經元特別高新陳代謝活動和密集能源的需求。
關節炎防衛
美國衛生及公共服務部2002年綜合性的研究，確認硫化腺甲硫胺酸不只維持心情，也有提升關節功能的作用。臨床實驗顯示可以減少老化受創個體骨關節炎的疼痛和僵硬。
在實驗室和動物研究中，顯示硫化腺甲硫胺酸，能刺激軟骨的製造-它是停止和改善關節炎惡化方面一個決定性的因素。 科學家甚至已經發現硫化腺甲硫胺酸，在減少早晨僵硬， 休息時疼痛， 運動時疼痛，腫脹， 碎裂 或 暴音，和關節炎的限制活動範圍，像伊普藥錠一樣有效。
最佳的肝防護
在很多研究中證明硫化腺甲硫胺酸傑出保護並且提高肝功能的能力。要舉一個非常特別的例子，在狂飲攝取酒精者，同時服用硫化腺甲硫胺酸者，血中酒精濃度較控制組顯著地降低。
在 2010 年，研究人員能夠瞭解為什麼: 因為硫化腺甲硫胺酸，藉由提升肝細胞裡面，特別是酒精新陳代謝的基因表現，增加肝的酒精排除率。
硫化腺甲硫胺酸不足與多種肝疾病相關，包括非酒精性脂肪肝和非酒精性脂肪性肝炎，兩者增加肝組織中脂肪沉著物，逐漸進化為肝硬化和嚴重的肝衰竭。科學家相信硫化腺甲硫胺酸的補充，能避免這些致命狀況的開始和惡化
硫化腺甲硫胺酸的哈佛臨床實驗
美國精神病學雜誌公開的一個最近的研究，哈佛醫學院和麻薩諸塞州綜合醫院，宣佈臨床實驗的結果， 研究人員發現在男性和女性嚴重的抑鬱症患者，服用硫化腺甲硫胺酸添加的治療，有重大的功效。
為什麼這研究的結果如此令人的注目，是因為這個有利的反應，發生在標準的抗抑鬱劑已經沒有回應的那些患者。
這一個由國家心理健康學會贊助，雙盲，隨機的控制試驗，評估硫化腺甲硫胺酸添加治療嚴重的憂鬱症而且有抗藥性的人。
此一試驗是針對 2004 年一個較小的研究的追蹤，發現當抗抑鬱的藥物結合硫化腺甲硫胺酸，產生超過這些藥物獨自使用更佳的效果。
哈佛醫學院研究人員給成年的憂鬱症患者服用血清素再攝取抑制劑藥物 (同類百憂解， Effexor ， Celexa， Zoloft ，Paxil 和 Cymbalta )。
另外每天兩次添加 800 毫克硫化腺甲硫胺酸或安慰劑六個星期。添加了硫化腺甲硫胺酸的有 36.1% 回應率和 25.8% 減輕率，與安慰組相較 17.6% 回應和11.7% 減輕。
換言之，接受硫化腺甲硫胺酸和安慰劑的比較，是加倍有益的回應和減輕率 。
加州舊金山大學教授克雷格尼爾森醫學博士陳述哈佛調查結果是有說服力的，硫化腺甲硫胺酸提供一個新治療的機制，而且為將來的探測打開一個新領域。 硫化腺甲硫胺酸SAMe有力抗憂鬱症的效果
延壽基金會在 1997 年 介紹硫化腺甲硫胺酸(S-adenosylmethinone)。當時在歐洲非常受歡迎，但是美國人不知道。
國家心理健康學會贊助一個雙盲，安慰劑對照試驗，評估用硫化腺甲硫胺酸添加治療嚴重憂鬱症，患者對核准的藥物有抗藥性。
哈佛醫學院和麻薩諸塞州綜合醫院的研究人員，給患者每日兩次 800 毫克硫化腺甲硫胺酸，和選擇性血清素禁止再吸收藥物 (SSRI)一起服用.
相對於安慰劑，服用硫化腺甲硫胺酸的患者，提高 105%的回應率和減輕121%症狀。換言之，硫化腺甲硫胺酸添加治療，和安慰劑相比較，6個星期之內，在有抗藥物的嚴重憂鬱症的患者，產生了加倍的回應和症狀減輕率。
這研究在 2010 年八月的美國精神病學期刋發表。是一個2004年前導研究的追蹤報導，顯示硫化腺甲硫胺酸與抗抑鬱的藥物結合時的效果，超過單獨服用相同的藥物。
過去13 年，硫化腺甲硫胺酸是延壽基金會推薦延長壽命最頂端的十個名單之一。服用硫化腺甲硫胺酸的老化個體不僅感覺好很多，也保護身體的腦、肝、關節和其他組織。
這更證明硫化腺甲硫胺酸的許多抗老化特性。
抗抑鬱的藥物主要的的問題是那他們無法治療多達 30%患者，藥物使許多憂鬱症患者感覺更壞。食品藥物管理局現在規定標示警告，一些使用抗抑鬱劑的，增加自殺比率，此一考慮是難以置信的矛盾，因為自殺是憂鬱症死亡的主要原因。
相同困惑的議題是抗抑鬱的藥物治療的許多副作用，像是增胖、便秘，口腔乾燥症和其他症狀，使許多憂鬱症患者停止使用他們。
因此需要新的方法，治療對現有抗抑鬱藥物沒有回應的那些患者。
一個最近的研究顯示附加硫化腺甲硫胺酸 S-adenosylmethinone 和選擇性血清素禁止再吸收藥物 (SSRI)一起，顯著地改善嚴重的憂鬱症患者。
不像合成性的處方藥物誘發的副作用，硫化腺甲硫胺酸是身體中天然的物質，具有許多的有益功能，像是在腦和肝中提升榖胱甘肽水準。
硫化腺甲硫胺酸的抗老化特性非常有效，因而非憂鬱症的每天服用較低的劑量，做營養補充品。
抗抑鬱劑無效
在2010年臨床精神病學雜誌，一組哈佛研究人員發表一個令人注目的研究指出以第一線抗抑鬱劑治療，多數憂鬱症患者不會減輕症狀。換言之，對大部分患者來說抗抑鬱劑並不真的有效。憂鬱症的受害人需要更多的幫助。
在健康人大腦的高科技影像研究，硫化腺甲硫胺酸產生典型的抗抑鬱的效果-但是不像那些藥物，它的副作用很少，甚至在老年人也可以使用。
患有憂鬱症的人可能出現多種生物化學的不平衡，但是最常見而且最有名的是神經傳導物質有關的血清素和正腎上腺素。
這些化學報信者屬於單胺分子類，在腦細胞的的合成主要由葉酸，維生素 B12和硫化腺甲硫胺酸所控制。當釋入腦細胞 (胞突接合處) 之間的腔隙， 單胺發揮對突觸接合後的神經元刺激或禁止的影響。
因為血液中太少的血清素或正腎上腺素，腦不能維持正面心情反應和憂鬱症。事實上所有抗抑鬱的藥物，在提升這些神經傳導物質在胞突接合處的量。而有許多限制和副作用。
硫化腺甲硫胺酸與這些藥物完全不同的作用機制。硫化腺甲硫胺酸，起源於含硫磺的甲硫胺酸胺基酸分子，在每一活細胞中都有，而且擔任細胞功能主要的角色。
除了單胺合成需要之外，它也影響細胞膜流動性，這可能進而影響神經元傳輸電信號的品質。最近的研究顯示硫化腺甲硫胺酸也涉入所謂 漸成控制的細胞功能 ----細胞以環境的影響啟動或壓抑特定的基因的能力- -藉著它對染色體蛋白質的影響。
這些多目標的效果，合併特別的安全性，使硫化腺甲硫胺酸成為許多的腦病變令人注目的治療，從憂鬱症和天生的新陳代謝的功能障礙，以及認知衰退。硫化腺甲硫胺酸穿越血腦屏障，在腦和神經系統中存在。這是很重要的，因為憂鬱症個體脊髓液體的硫化腺甲硫胺酸水準，顯著地比健康人的低。
2007 年，在麻薩諸塞州大學一組科學家，展開了使用硫化腺甲硫胺酸，與 N-乙醯基的半胱氨酸 (NAC) 和乙醯基-L-肉鹼組合的一個研究。
他們用神經退化類似阿滋海默症的 老老鼠----憂鬱症時常是主要的症狀。 營養補充品的組合，快速地提高認知的功能，而且減少攻擊的行為。 營養補充品的組合也避免神經傳導物質乙醯膽鹼的減少，有助於抗氧化作用。
硫化腺甲硫胺酸快速地改善治療的結果
臨床實驗已經重複地證明，硫化腺甲硫胺酸可以改善許多嚴重憂鬱症患者 : 每日400-1600 毫克的劑量，快速改善抑鬱症狀，僅有輕微短暫的副作用。 More than 55 diseases have been linked to gluten, the protein found in wheat, rye, and barley. It's estimated that 99% of the people who have either gluten intolerance or celiac disease are never diagnosed.
It is also estimated that as much as 15% of the US population is gluten intolerant. Could you be one of them?
If you have any of the following symptoms it could be a sign that you have gluten intolerance:
1. Digestive issues such as gas, bloating, diarrhea and even constipation. I see the constipation particularly in children after eating gluten.
2. Keratosis Pilaris, (also known as 'chicken skin' on the back of your arms). This tends be as a result of a fatty acid deficiency and vitamin A deficiency secondary to fat-malabsorption caused by gluten damaging the gut.
3. Fatigue, brain fog or feeling tired after eating a meal that contains gluten.
4. Diagnosis of an autoimmune disease such as Hashimoto's thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.
5. Neurologic symptoms such as dizziness or feeling of being off balance.
6. Hormone imbalances such as PMS, PCOS or unexplained infertility.
7. Migraine headaches.
8. Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your conventional doctor cannot pin point the cause of your fatigue or pain.
9. Inflammation, swelling or pain in your joints such as fingers, knees or hips.
10. Mood issues such as anxiety, depression, mood swings and ADD.
How to test for gluten intolerance?
I have found the single best ways to determine if you have an issue with gluten is to do an elimination diet and take it out of your diet for at least 2 to 3 weeks and then reintroduce it. Please note that gluten is a very large protein and it can take months and even years to clear from your system so the longer you can eliminate it from your diet before reintroducing it, the better.
The best advice that I share with my patients is that if they feel significantly better off of gluten or feel worse when they reintroduce it, then gluten is likely a problem for them. In order to get accurate results from this testing method you must eliminate 100% of the gluten from your diet.
How to treat gluten intolerance?
Eliminating gluten 100% from your diet means 100%. Even trace amounts of gluten from cross contamination or medications or supplements can be enough to cause an immune reaction in your body.
The 80/20 rule or "we don't eat it in our house, just when we eat out" is a complete misconception. An article published in 2001 states that for those with celiac disease or gluten sensitivity eating gluten just once a month increased the relative risk of death by 600%.
Still unsure?
Seek out an integrative practitioner or functional medicine physician to help to guide you, or check out my Guide to Gluten-Free Living.
Natural Supplements To Counter Zoloft Withdrawal
http://www.steadyhealth.com/natural_supplements_to_counter_Zoloft_withdrawal_t126073.html?page=3
抑郁症的自然疗法 (2013-12-26 02:03:22)转载▼http://blog.sina.com.cn/s/blog_961f1d360101baq0.html
标签： 抑郁症 自然疗法 姜黄 健康 分类： 谈天说地
抑郁症的自然疗法
现在正值冬日，昼短夜長，再加上几个雨雪天，许多人会因陽光照射不足而患上轻微的抑郁症，或使已有的抑郁症状加重。美国如此，我想在大陆的同胞也不会例外，特别是我的家乡北京，又深受雾霾的影响，能享受明媚陽光已经成了一种奢侈。
抑郁症又称抑郁障碍，以显著而持久的心境低落为主要临床特征。抑郁症的治疗主要以药物治疗及心里治疗为主。百忧解（Prozac ）属常用口服抗抑郁药。主要是通过抑制中枢神经对5-羟色胺的再吸收，来用于治疗抑郁症和其伴随之焦虑等症状。但它却有肠胃道不适、厌食、恶心、腹泻、神经失调、头痛、焦虑、神经质、失眠、昏昏欲睡等副作用，并有过敏，幻觉等众多不良反应。
如果您被上述情况困扰，又不想服用抗抑郁药，这里提供您一个简单有效的食疗方法。据《本草疗法研究（Phytotherapy Research）》报道，一项最新研究显示，每天摄取1000毫克的姜黄色素（curcumin）对于患有重度抑郁症的病患，其效果和服用百忧解类似。其机理在于姜黄色素能抑制单胺氧化酶（一种己证实和抑郁症有直接关系的酶）的产生，从而有效的控制抑郁症。姜黄色素是姜科多年生草本植物姜黄的主要成分之一。姜黄，学名为Curcuma longa L.，既可入药，又可以作食品调料。中医认为姜黄能行气破瘀，通经止痛。主治胸腹胀痛，肩臂痹痛，月经不调，闭经，跌打损伤等，无血瘀及体虚者慎用。专家建议对于轻度及日照不足引起的抑郁症，可每天试用姜黄色素食品补充剂250到500毫克。这种补充剂在美国各大健康食品店都可找到，我想在国内也是一样。不过服用前应与您的医生沟通一下，以确定您的身体情况适合服用。
祝您有一个喜乐健康的2014年！ 本帖最后由 healingcode 于 15-4-6 20:39 编辑
L-Tyrosine
Excellent for Depression
I've been taking L-Tyrosine and 5-HTP for depression and anxiety for about three weeks now. The results have been absolutely amazing. This works *far* better than any prescription anti-depressant SSRI I've been prescribed. Not only has my depression and anxiety dissipated, I actually feel energetic and alive! I read about these in Dr. Priscilla Slagle's book "The Way Up From Down" and also in Julia Ross's "The Mood Cure". I've been following Slagle's basic program which involves a very high-quality Multi Vitamin Mineral (M.V.M.), a high-quality Co-Enzyme B Complex that contains the proper form of B6 (P-5-P), and an extra 50mg of B6 (Pyridoxal-5-Phosphate / P-5-P) with each dose of L-Tyrosine or 5-HTP. I also take Vitamin C. Here's what I take: L-Tyrosine 1500mg + P-5-P 50mg on an empty stomach upon first waking up. I wait an hour before breakfast so it absorbs properly. M.V.M., B-Complex, Vitamin C 1-2000mg with breakfast L-Tyrosine 1500mg + P-5-P 50mg mid-afternoon on an empty stomach. M.V.M., B-Complex, Vitamin C 1-2000mg with dinner 5-HTP 100-150mg + P-5-P 50mg before bed on an empty stomach (makes me sleepy) The 5-HTP increases serotonin, and the L-Tyrosine increases dopamine and norepinephrine. So unlike a typical SSRI like Prozac that only increases serotonin, this increases these three neurotransmitters that regulate mood. Highly recommended if you're suffering from depression/anxiety and nothing you've tried so far seems to completely work. DMAE
I started taking 1 tablet a day about a month ago and my skin looks amazing! I kid you not, the fine lines seem to be completely gone, I have not had a single pimple and my skin actually glows and has a lovely tone to it. I don't even use a daily powder anymore because my natural skin is so beautiful! I am also using the Derma-e DMAE products which I like, but I can tell that taking this suppliment has made a difference. Also my morning brain fog seems to be MIA these days- and I still make my coffee the same so it's an added bonus!
My daughter was diagnosed with ADHD many years ago and I was against medicating her. My husband who is very well educated on natural supplements gave my daughter DMAE along with Pantothenic Acid (Vit B5) and as far as I am concerned it works better than any ADD - ADHD drug on the market. You need the Vit B5 for the DMAE to convert in the brain. She is 16 now and takes 3 X DMAE 250mg caps and 3 X Pantothenic Acid 500mg caps. Everyone can tell when she hasn't taken her vits !!
this is one of those unknown supplements that everyone should learn about. By increasing acetylcholine in the brain, dmae improves focus and mood. I have been taking this for almost 25 yearsand have nothing but good things to say. It seems to make me more alert and focused, and simultaneously more relaxed! There is a build-up effect, and it may take 2-3 weeks to notice the improvement. It will be gradual at first...like me, you may have to run out of it before you really appreciate how much better you've been feeling! I've run out before, and after 3-4 days felt sluggish and tired. Take one per day, on an empty stomach. Most people take it first thing in the morning. I believe that nutritional supplements saved my life. I've tried a lot of products, and I know what works and what doesn't. My reviews are honest, straighforward, and based on my experience. Read my other reviews to quickly learn from my three decades of research and experimentation. Treating Depression Naturally: Supplements, Herbs and Foods for Feeling Better
Dealing with depression is a touchy subject.
When I first began to admit to people in my life that I was struggling with depression, I got a lot of different recommendations. Most were shocked that I hadn’t been to see a doctor, some supported my desire to try to deal with it naturally but expressed concern for me, and a few even confronted me and told that I was possibly being too proud in my “healthy ways” for not being willing to use prescription medication.
There are a lot of different opinions, and I will be the first to admit that I don’t really know that much. I’m not a doctor or practitioner of any kind and I wouldn’t dare to tell you what you should or shouldn’t take, especially for those dealing with depression of a serious or prolonged nature. I also know that what works for one person doesn’t work for everyone, and someone like a naturopathic doctor or certified holistic nutritionist will be better able to pinpoint which remedies may be the right ones for you, with your specific situation and symptoms.
What I do want to share with you today are some of the things that have worked for me personally, and that have popped up repeatedly in my research on healing and treating depression naturally.
Ideas for Treating Depression Without Medication
Herbs
St. John’s Wort :: One of the most commonly recommended herbs for depression, it has a reputation of reducing anxiety and calming moods. One quote read, “It is to the nervous system what Arnica is to the muscular” (Millspaugh, American Medicinal Plants, 1892). It is a mild sedative and reduces pain, anxiety and tension, as well as inflammation. For me, this alone wasn’t enough, but taking it daily does help to take the edge off. You can use it in tablet form, as a tincture (a concentrated liquid made with alcohol or glycerin) or as a tea (see below).
Ginkgo Biloba :: This herb has an amazing ability to improve circulation, including blood flow to the brain. I began taking it in the summer, when I suddenly felt that my ability to focus and get quality work done had dropped and I was literally functioning at 1/3 my usual productivity. My brain was just foggy all the time and I felt very unmotivated. Literally within a day or two of taking Ginkgo, I began to feel more clear-headed than I had in a long time. I have read in one place that Ginkgo shouldn’t be used for more than 6-8 weeks at a time, but other places have never mentioned a need to take breaks, so you’ll have to do your own research on that one. I took it in capsules (powdered herbs inside), but you can also take it in tincture or in a tea (again, see below).
Stress Zapper/Buster Teas :: I love how the Bulk Herb Store has put together these wonderful herb mixes, so that those newer to herbs don’t have to play guessing games. For anyone struggling with depression, you could not go wrong with a couple daily mugs of a herbal tea like Stress Zapper or Stress Buster. Both contain St. John’s Wort, Ginkgo, Siberian Gingseng (helps with fatigue, mental alertness and depressed immune systems) and Peppermint, and then they each include a few other herbs that differ from one another.
For Sleep- Calming Herbal Teas:: Many with depression find it difficult to either go to sleep, stay asleep, or get a solid, restful sleep. Lack of sleep only exacerbates the issue, so finding ways to improve quality and length of sleep is vital! One of the ways (and I list more below) that I have improved my own ability to sleep is by drinking soothing, calming herbal teas after dinner. I have one from my naturopath that includes lavender, chamomile and a few other herbs. I also like the sound of this Sleep Tight Tea, which includes lemon balm and catnip (which I have very useful for relaxation and treating anxiety).
Stress Zapper Tea at Bulk Herb Store
Image by Laura Newman Photography
Supplements
Cod Liver Oil :: Omega-3 fatty acids are one of the most common suspects for physical causes of depression. In our society, there is a chronic issues with Omega-3 deficiency. Do you have cracked lips and dry skin? Aching joints? Have you recently been pregnant or breastfeeding (or still are)? Chances are you need more Omega-3. Best sources include: cod liver oil (especially traditionally fermented oils like the ones from Green Pastures), wild fish (esp. fatty fish like salmon), other types of fish oil, free-range eggs (ones that are actually outside, eating insects), seeds like flax as well as walnuts, and grass-fed beef.
5htp :: Without a doubt, this has been the supplement that I have found most helpful. 5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan (found in turkey, milk, etc.) and serotonin (the feel-good brain chemical). Many people are beginning to use this as an alternative to other depression drugs. It is an extract from the seed of an African plant, and it helps to boost serotonin levels in the brain, regulate mood, improve sleep and calm anxiety. I have not been able to find a whole food source of it (as in, a supplement composed of whole foods, rather than a single nutrient that has been isolated in a lab).
I chose to use it anyway, in a full dose at first, and now I have cut down my dosage to one pill a day. There are pros and cons to using a supplement like this, and it would be wise to consult with a natural practitioner before doing so. Definitely do your research and know that it doesn’t work for everyone, and some do experience side effects. Personally, I cannot take it before going to bed (even though many people find it helps them to sleep, it keeps me up at night), so I take it early in the day instead. Here’s some information from a biased source, and a bit more (scroll down) from a less-biased source.
B Vitamins :: There is much that can be said about boosting B vitamins for mood difficulties, but I will leave that to one of the book resources below (Rebuild from Depression). The best sources of the B vitamin complex (B1, B2, B6, B12, etc.) are whole foods like dark leafy greens (fresh and raw is great, or lightly steamed), organs like liver and kidney (from grass-fed sources), and traditionally prepared whole grains (soaked, sprouted, sourdough).
GABA and Melatonin :: Though it’s not my preference to take so many non-whole food sourced supplements, I have opted to at this point for the sake of getting my body back to a place where I can make even better choices. Sleep is essential, and I simply wasn’t sleeping well. I would lie awake with my heart pounding and mind racing, even when I was completely exhausted, and often wake several times during the night as well. I’ve used 500 mg of GABA (γ-Aminobutyric acid) on the advice of Tired of Being Tired (see books below), as an amino acid that calms the neurotransmitters in the brain and really helps with anxiety.
Taken together with a 3 mg tablet of melatonin taken 30 minutes before I go to bed (and I wouldn’t advise any higher of a dose, unless you want to experience possible night disturbances and side effects- you could even start with 1 mg to try it), I am able to fall asleep relatively easily most nights and I am slowly “paying off my sleep debt”.
Image by The Italian Voice
For Anxiety and Stress
Two quick things that I have used for those days and moments when I just really feel like I’m losing it:
Bach’s Rescue Remedy :: I personally like the little spray bottle of this concentrated flower essence, meant to calm the body and relieve anxiety, in a similar way that a herbal tincture might. My husband really likes the pastilles (like a small chewable lozenge) to keep in his car. I just use a couple sprays on my tongue when I’m feeling on the edge and it helps to calm me down and regain control so that I can make better decisions in stressful moments.
Calming Teas :: I keep herbs like chamomile and catnip around for making teas that I find calming and soothing, to drink on days when I need a little extra support. Peppermint is also good, as is lavender. There are all sorts of calming, soothing and relaxing teas out on the market and most of them are useful. Sometimes I wonder if the best thing that they do for us is force us to slow down, stop what we’re doing, and make (and sip on) a cup of tea. Either way, it works for me!
Other Useful Things to Keep in Mind
Focus on Getting Quality Sleep :: Stacey wrote a wonderful post on this the other day, so I’ll just let her speak to this subject!
Spend Time Outdoors :: For the fresh air, the sunshine (and subsequent boost of vitamin D) and just the refreshment that comes from being outdoors, it’s worth it to make a goal of even 5-15 minutes everyday, or perhaps a longer walk every couple of days.
Exercise :: Even very moderate exercises, like doing stretches every day, or taking short or leisurely walks, helps to increase circulation, feel-good brain chemicals, improves quality of nighttime sleep and more.
Ditch the Caffeine and Sugar :: I struggled with using both as coping mechanisms, but they really only wound me up tighter and made me crash harder. My husband specifically mentioned to me that when I’m already stressed and I have a coffee to “help me cope”, it only makes me worse. Read these previous posts for tips on ditching sugar and breaking the caffeine habit.
Image by JarleR
Book Recommendations
Rebuild from Depression by Amanda Rose, PhD.
This is the best book that I know of for discussing in detail the common nutritional deficiencies that contribute greatly to depression. She gives you the basic science behind it all, and very practical, easy-to-implement steps for improving your diet and getting more of those nutrients. It is especially applicable for those in child-bearing seasons of life (or who have recently had children or weaned a child), especially those who suffered from post-partum depression. I can’t recommend this book highly enough, as one of the rare resources out there promoting solid nourishing, traditional nutrition! She also has an excellent blog and website that deals with many issues surrounding depression and nutrition.
Tired of Being Tired by Jesse Lynn Hanley, M.D.
Although more specifically focused on adrenal fatigue and burnout, there are many suggestions in here that also correlate to dealing with depression. For many, adrenal depletion and depression go hand in hand, and if you think that you are dealing with adrenal issues, this is a very worthwhile book.
Spiritual vs. Physical Depression
Tomorrow, Sharon (our wonderful, wise and experienced “Titus 2″ regular writer) will continue on with the topic of depression, addressing it from the spiritual side. Although I haven’t had enough experience or study to be able to make a definitive statement, I will tell you my basic opinion on depression and whether it is primarily spiritual or physical. I think that it is both. Which came first is sometimes hard to say.
I strongly believe that our spiritual health can have direct effects on our physical health (“A joyful heart is good medicine, but a crushed spirit dries up the bones.” Proverbs 17:22), and vice versa. When our physical health suffers, in our pain or despair or exhaustion or anger, we can often allow our relationship with the Lord to suffer or even stagnate, rather than running to Him for grace, mercy and strength to endure the physical trials that we are facing. Our spirits, physical bodies and brains interact in very mysterious ways, that I don’t think we will ever fully understand on this earth.
In my experience, my depression was very related to my circumstances (exhaustion, too much work, poor sleep, frustration, etc.), and began to influence me spiritually. At the same time, I also experienced very real, physical effects of the depression. By using natural methods to begin to treat the physical symptoms and struggles, I am slowly moving towards a place where I am healthy enough to begin to address the deeper, spiritual issues at root in my life.
It wasn’t an either/or situation. It was a first this, then that. I can’t say that it is the same for everyone, but I have heard similar anecdotes from many people I know who have also suffered with depression.
What have you found to be effective in treating depression naturally?
Disclaimer: I am not a certified medical professional of any kind and am not qualified to give you medical advice. My goal is to help to educate and inspire you to take responsibility for your own family’s health and make informed choices of your own, not to consult you on medical treatment. Additionally, this post does include some affiliate links. I only recommend products that our family would purchase and use ourselves.
4 Amino Acids That Improve Energy and Mood
by Elizabeth Walling, 11 Comments
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4 Amino Acids that Improve Energy and Mood
Everywhere we look there are advertisements for anti-depressants, stimulants and other substances that are supposed to help us feel better and more energized, but time and again these drugs prove to be ineffective and even harmful in the long run. Amino acid supplements, on the other hand, are an excellent alternative therapy for treating lack of energy and low moods.
Julia Ross talks extensively about amino acid therapy in her books The Diet Cure and The Mood Cure (read my The Diet Curereview of The Mood Cure here). Supplementing with the right amino acids can boost deficient brain chemicals and make transitioning to a healthy lifestyle more achievable. It’s not uncommon to have trouble kicking habits like using tobacco, alcohol, caffeine and eating processed sugar foods. Many times cravings for these substances can be linked to neurotransmitter deficiency. Fixing your diet and lifestyle are the best ways to correct such a deficiency, but let’s face it: sometimes it feels impossible to make changes when our brain chemicals are off balance!
Amino acid therapy is generally very temporary if you are making other important changes in conjunction with the therapy. A few weeks or months is usually all it takes before doses can be tapered and eventually eliminated. I personally used amino acid therapy on and off for a period of about 12-18 months. Once I found which amino acids were most effective for me and got the dosage right, I discovered that changes were immediately noticeable. Today I no longer take regular doses of specific amino acids, though I do keep them around “just in case,” though I rarely feel the need to use them.
Here are four amino acids that particularly work to improve energy and mood:
(All the dosages below are based on Julia’s recommendations in her books, which I highly suggest reading before embarking on an amino acid therapy program. Remember it is always best to start with a small dose and increase as needed.)
4 Amino Acids That Improve Energy and Mood
Glutamine: L-glutamine supplements are among the most popular amino acid supplements for many reasons. They are useful for treating fatigue and depression. Glutamic acid, which is derived from glutamine, is essential for ideal brain function. During times of stress, your body uses up mass amounts of glutamine that can easily be replaced with a supplement of L-glutamine to keep you functioning at your best. Glutamine is also highly effective at fighting sugar and starch cravings. In addition, glutamine is also used to aid muscle recovery when taken before or after exercise. Suggested dosage is between 500-1,500 mg up to three times daily.
Phenylalanine: This is an essential amino acid which cannot be manufactured by the body. Phenylalanine is used to produce tyrosine (see below), and directly affects mood and energy. Phenylalanine supplements are used to treat fatigue, depression, premenstrual syndrome (PMS), problems with food cravings and overeating, and chronic pain. In supplemental form, you can use D-phenylalanine, L-phenylalanine, or DL-phenylalanine (DLPA). The first is especially useful in relieving pain, the second is also effective but slightly more stimulating, and the third is a combination of the first two forms. Start with 500 mg, one to three times daily, and gradually increase up to 1,000 mg three times daily as needed. Do not exceed 5,000 mg daily.
DLPA has been very helpful to me in the past. I’ve used it to help end coffee cravings (so has Ann Marie from Cheeseslave, you can read her post about quitting coffee here). It’s also helped me recover from periods of emotional imbalance and depression. In my experience, DLPA has been surprisingly effective. I’ve only had to use it for short periods and the benefits seem to be long-lasting.
Tryptophan: This essential amino acid is a precursor to the neurotransmitter serotonin. Serotonin is important for providing a feeling of calm and well-being. A deficiency of serotonin can result in depression, anxiety, insomnia, excessive anger and mood swings. Tryptophan supplements are quite effective, and act quickly to help produce optimal levels of serotonin. Take 500-1,000 mg up to three times per day. A bedtime dosage can be helpful for restful sleep.
NOW Foods Tyrosine Pure Powder, 4-OunceTyrosine: This amino acid is a precursor of adrenaline, dopamine and norepinephrine, which are important for maintaining a sense of well-being and energy, and also promote a healthy metabolism and nervous system. Tyrosine also works with iodine to promote thyroid health. Supplemental L-tyrosine is excellent for treating fatigue, low moods, depression, low sex drive and anxiety. Tyrosine and phenylalanine can be used in conjunction. Some people benefit more from one or the other; it’s important to work with both of them to find the right balance for your individual needs (I personally do much better on DLPA than tyrosine, though it took some experimenting to figure that out!). Dosage begins at 500 mg, one to three times daily. Increase dosage as needed, up to 2,000 mg three times daily.
Tips For Taking These Amino Acids
– Look for free-form amino acids in capsule or powder form to enhance absorption. Tablets are inferior because additives and binders make them more difficult to break down and utilize. Powder form is the most easily absorbed and will often have no additives at all.
– Take all amino acids between meals, at least twenty minutes before or ninety minutes after. This prevents these therapeutic aminos from competing for absorption with amino acids obtained from food.
– Stimulating aminos like tyrosine and phenylalanine compete with relaxing aminos like tryptophan. Tryptophan, on the other hand, can be used successfully for relaxation in the late afternoon, evening or bedtime.
Remember: Amino acid therapy should be used while working on improving dietary and lifestyle habits that could be draining your brain chemicals. Getting plenty of protein is an important part of stabilizing your energy and moods. Learn more about getting enough protein here. 姜黄色素？鱼油可以试试 谢谢分享。
我最近早上吃鱼油、综合维生素、DAME，晚上偶尔吃褪黑素
医生说褪黑素会抑制自身褪黑素的分泌，如果年纪没到40以上，不要吃太多。
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