Vitamin B11 (Choline) Is Vital For A Healthy Brain

Kathi J. Kemper, MD has reported on the vital importance of vitamin B11 (choline) for infant brain development and proper memory function. In 1998 choline was recognized as an essential nutrient by the US Food and Nutrition Board of the Institute of Medicine. Choline is an essential part of the neurotransmitter acetylcholine. The breakdown product of choline, betaine, also supplies components which are used to make SAM, which is important for the healthy functioning of the brain. Choline, like folate, may be particularly important for helping to prevent birth defects which are known as neural tube defects. Adequate choline during pregnancy is very important for the brain development of infants and memory function. Good dietary sources of choline are egg yolks, soy, fish, liver, dairy products, peanuts, and other nuts. Excessive choline supplementation can cause sweating, a fishy body odor, upset stomach, diarrhea, and vomiting.

Hypnosis For Mental Health

Dr Robert A. Anderson writes in his book "Clinician's Guide to Holistic Medicine" that hypnosis can be very effective for the treatment of milder forms of depression. With hypnosis there is an altered state of consciousness evoked which heightens certain senses while others are faded into the background. Patients become more aware of words and suggestions while in a hypnotic state. Images which are calm and relaxing are often suggested for patients with anxiety. With hypnotherapy while in a heightened state of suggestibility more hopeful options and better methods of dealing with painful issues are suggested. Also, self-hypnosis, which can be easily learned from a skilled counselor, can help people prevent and treat anxiety and depression.

Tyrosine For Depression

Rita Elkins has written on the value of tyrosine for brain health in her book "Depression and Natural Medicine". Tyrosine plays an important role in increasing brain neurotransmitters which are directly responsible for mood. L-tyrosine can assist in alleviating stress by increasing the body's production of adrenaline. Adrenaline causes a rise in dopamine levels. If there is a lack of tyrosine low levels of norepinephrine can result. Therefore a deficiency of this neurotransmitter can result in irregular low moods. It has been reported tyrosine treatment can sometimes benefit depression with improvements in mood, self-esteem, sleep, energy level, anxiety, and somatic complaints.     

Vitamin B12 and Depression

Dr Kathi J. Kemper has reported in her book "Mental Health, Naturally" that Vitamin B12 is essential for healthy function of nerve cells. Without enough B12 homocysteine levels can build up and contribute to heart disease and mood problems. Vitamin B12 is vital for making many of the chemicals which the brain uses for internal communication, neurotransmitters. Vitamin B12 deficiency causes memory loss, disorientation, dementia, psychosis, and mood problems. There is a strong link between low B12 levels and depression. Good dietary sorces of B12 are fish, shellfish, meats, and dairy products.  

Progressive Muscle Relaxation To Treat Depression

Dr Robert A Anderson writes on Progressive Muscle Relaxation Training to treat depression in his book "Clinician's Guide to Holistic Medicine". This approach utilizes the perception of physical relaxation through a series of progressively tensing muscular contractions which is followed by sudden relaxation of different muscle groups in the body. A "letting go" effect is produced in this manner which can be enhanced by focusing on counting down from 5 to 1 while picturing each number in a different color. This method of emphasizing physical relaxation deters the mind from focusing on depressive cognitions while relaxing. It is also effective for calming the mind.

The Association Of Food Allergies And Mood Disorders

Rita Elkins discusses Food Allergies and Mood Disorders in her book "Depression and Natural Medicine". The possibility that a food allergy may be causing you to feel depressed is rarely pursued by physicians. A serious flaw of psychiatry is the exclusive pursuit of psychotherapy or drug therapy for patients who are having trouble with energy levels and clear thinking. Such problems are often due to nutritional causes. It is important to explore what a person eats to zero in on this problem. The effective treatment of any food sensitivity depends on the elimination of the targeted food. Generally you should feel better in a few weeks if you eliminate suspected foods. As Elkins points out it must be remembered that "what we eat in combination with what we breath, drink and the very nature of our environments and personal relationships creates a synergistic effect on our mental and physical health."

Vitamin D and Mood

Kathi J. Kemper, MD has written on Vitamin D and Mood in her book "Mental Health, Naturally". Vitamin D is a fat soluble vitamin that is also known as the sunshine vitamin. Low levels of vitamin D are associated with depressive symptoms. Supplements of vitamin D can improve mood in people with depression and low levels of vitamin D. Suboptimal levels of vitamin D are widespread, even in adolescents living in sunny places. Inadequate vitamin D levels can be prevented by sensible sun exposure along with adequate dietary intake and supplements as needed to maintain healthy blood levels. Good food sources of vitamin D include fatty fish such as salmon, mackerel, and sardines, fish liver oil, oysters, and fortified foods and beverages.

Magnesium and Mental Health

Rita Elkins has written on the importance of magnesium for mental health in her book "Depression and Natural Medicine". Magnesium is a coenzyme which is required for the proper formation of brain amines or neurotransmitters. Magnesium is necessary for the B vitamins to be assimilated. Low magnesium levels have been associated with a wide range of psychological problems. In particular low magnesium levels have been found in many suicidal patients. Many people have low magnesium levels. Magnesium levels can be lowered by smoking, drinking, physical and mental stress, high fat diets, eating too much protein, salt and phosphates and drinking soft water. Good natural sources of magnesium are wheat germ and bran, cashews, raw almonds, wild rice, sesame seed, oats, rye, barley, peas, carrots, and beet greens.

Lavender As A Natural Relaxant

Rita Elkins has written on Lavender as a natural relaxant in her book "Depression and Natural Medicine". Lavender has been a popular botanical since antiquity. Lavender is a natural relaxant which is useful for treating nervouse exhaustion. This herb has been traditionally used to alleviate mental strain. Lavender can be used as a tea or placed in a sachet which can be placed close to your pillow when you are resting or sleeping. You can also put lavender into a warm water bath one hour prior to going to bed to help you sleep.

Lysine for Anxiety

Dr Kathi J. Kemper writes in her book "Mental Health, Naturally" that lysine is an essential amino acid which is important for growth and wound healing. Lysine with arginine supplements together helps to reduce stress-related anxiety and anxious behavior. Diets which are deficient in lysine have been shown to be associated with increased anxiety. Although Dr Kemper does not recommend lysine supplements as a way of promoting mental health, due to the presnet lack of studies to confirm its benefit for people without known dietary deficiciencies, she points out that as is true with all essential nutrients it is important to avoid deficiencies.

Light Therapy To Promote Mental Health

Dr Bill Gottlieb has written in his book "Alternative Cures" that your body needs sunlight. Getting too little sunlight can disturb the production of important hormones and brain chemicals and set off depression. It is suggested that you try to spend 30 minutes outdoors every morning before noon when the sun is brightest. In the least you should try to find at least 15 minutes sometime during the day to spend outdoors. And Dr Kathi J. Kemper has reported in her book "Mental Health, Naturally" that scientific studies suggest that supplemental bright light can be effective for relieving symptoms of depression. And spending time in brightly instead of dimly lit rooms improves cognitive functioning in people. Bright light improves mood, energy, and alertness while improving productivity. Bright light has also been shown to be helpful in children and adults who are said to be suffering from attention-deficit/hyperactivity disorder. 

Whole Grains For Mental Health

Kathi J. Kemper, MD has reported in her book "Mental Health, Naturally" that eating whole grains is good for your mental health. Whole grains such as oatmeal, brown rice, whole grain breads, cereals, pasta, and popcorn promote mental health. Essential vitamins such as vitamin B6 and folate are in whole grains. Blood sugar is balanced for hours from the complex carbohydrates in whole grains which are absorbed slowly. In contrast simple sugars and easily absorbed carbohydrates can cause an immediate rush or high and later lethargy and confusion. To keep your blood sugar and mood stable eat whole, rather than processed, grains.

Household Cleaning Products May Damage Your Mental Health

It is reported by Kathi J. Kemper, MD in her book "Mental Health, Naturally" that household cleaning products may damage your mental health. Many of the chemicals used for cleanig are toxic to the brain. You should avoid products with artificial and synthetic fragrances and dyes. And you should avoid cleaning products that must be disposed of as hazardous waste. Also dishwasher detergents that contain phosphates or petroleum based ingredients should be avoided. Also avoid laundry products that contain benzenes and minimize your use of bleach. Try to choose cleaning products that have been rated as "green" by independent organizations you feel you can trust.  

Chromium Is Essential For Healthy Mood

Dr Kathi J. Kemper writes in "Mental Health, Naturally" that chromium plays a vital in metabolizing brain fuel. Chromium is also necessary for many enzyme reactions to create chemical messengers in the brain. Levels of chromium that are adequate in the brain increase brain levels of the brain neurotransmitters serotonin and norepinephrine and the brain hormone melatonin. People prone to depression in particular need optimal levels of chromium. Various studies have showed chromium has helped people diagnosed as suffering from depression and bipolar disorder. Food provides the best natural sources of chromium. Foods which are rich in chromium include broccoli, grape juice, green peppers, wheat germ, apples, bananas, spinach, oranges, meats, fish, eggs, oysters, molasses, and brewer's yeast. Chromium supplements are also available.

Maintaining Peace of Mind For The Holidays

A. Grano has written for Native Remedies Blog in "Maintaining Peace Under Holiday Pressure" that stress and added responsibilities can make the holidays a prime time for meltdowns. Grano advises that you follow these simple tips to stay calm: 1)Take a deep breath, (or a few of them) – Breathing rhythmically will help slow your heart rate down, which in turn also relaxes the entire body 2) Close your eyes- Closing your eyes will help you re-gain a relaxed perspective. And moving your eyes from side to side while they are still closed will also help you separate yourself from the negative emotions you may be experiencing. 3) Use visualization techniques- There are certain images that you can go back to when you feel overwhelmed. Pick an image that works for you, it could be an animal, a person, or peaceful scenery. And words can be used similarly and just as effectively as mantras for meditation. Recalling your personal mantra or image can be an incredibly effective way to calm down. 4) Exercise regularly- It is well known that exercise relieves stress. One of the most important things you can do to prevent pent-up tension from wrecking health havoc is to exercise. Try to at least take a brisk walk for twenty minutes daily. 5) Watch your diet- Overindulging on foods which are high in fat, sugars, and additives is a sure way to get yourself worked up. Make an effort to limit your intake of these mood-altering foods. And for a natural remedy that works quickly to facilitate a calmed mood and soothed nerves try PureCalm from Native Remedies.


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Avoid Fast Food For Mental Health

Dr Kathi J. Kemper has written in her book"Mental Health, Naturally", that you should avoid fast food in the best interest of your mental health. Fast food is generally found to be low in essential nutrients and high in calories, salt, and the type of fatty acids which promote inflammation. Inflammation in the brain has been found to be linked to feeling depressed and having memory problems. Also, inflammation is linked to joint pain, diabetes, and heart disease. Natural fruits and vegetables along with grilled or steamed fish and fresh water or fruit juice should be encouraged in the place of fast food and soda pop.

Mental Health Is Not Just The Absence of Mental Illness

Dr Kathi J. Kemper writes in her book "Mental Health, Naturally", that "mental health is part of an interrelated package of overall health, including physical, mental, and spiritual health." The US Department of Health and Human Services is quoted by Dr Kemper as defining health as being "the successful performance of mental functions, resulting in productive activities, fulfilling relationships, the ability to adapt to change, and successful coping with adversity." And the World Health Organization defines health as a state of complete physical, mental and social well being, not just the absence of disease or infirmity. And so in order to be truly mentally healthy you have to work at it daily. There is a mind/boy/social relationship between all aspects of well being. People who do not encourage the nurturing of all of these aspects of your health, such as psychiatrists, are not really interested in your mental health. And governments and people who do not encourage other people to earn money and work with them to do so, for whatever reasons, are not nurturing their mental health since it takes financial freedom to be able to successfully realize all of the aspects of health. Psychiatrists and the people they work with have a consistent pattern of undermining the income earning potential of the people who have the great misfortune of seeing them, instead of working with people to nurture their careers and income earning potential.

MoodCalm from Native Remedies for Mood Swings

MoodCalm from Native Remedies is a safe, non–addictive FDA–registered natural remedy, which contains 100% homeopathic ingredients which are especially selected to relieve mood swings, uncharacteristic behavior and agitation, as well as anger outbursts. The selected homeopathic ingredients for MoodCalm have been proven to safely reduce extreme emotional highs. MoodCalm helps the body and mind to make a transition back into equilibrium naturally. MoodCalm is taken internally and works very quickly to soothe the nervous system and promote a calm, balanced and stable mood. MoodCalm is presented in small dissolvable tablets, MoodCalm is easy to ingest and hassle–free with no artificial colors or preservatives. Due to the safe and effective homeopathic formula, MoodCalm ca be used without risk of negative interactions. And it may also be used safely during pregnancy and for all ages. Therefore, MoodCalm can make all the difference, without compromising health. All Native Remedies homeopathic products and biochemic tissue salts are manufactured in an FDA and GMP registered pharmaceutical facility which is under the supervision of qualified homeopaths and responsible pharmacists. The individual ingredients are listed in the Homeopathic Pharmacopoeia of the United States (HPUS). Lifehas often been described as a rollercoaster – however, sometimes these highs and lows can be very difficult to cope with. An elevated mood may feel great, however excitability and agitation can be considered a problem. This could put a strain on relationships at home or work and even with the law. People who are experiencing excitability and agitation may find it difficult to settle down and focus on the task at hand and may become erratic and impulsive, and they often act without thinking. It is also very common to experience severe mood swings that lead to outbursts and other extreme behaviors that affect daily functioning in a negative manner. There is a lot that can be done to naturally calm emotional outbursts and to reduce mood swings. It is a very good idea to reduce or remove caffeine, refined sugar and alcohol – all of which can exacerbate mood swings, as well as hyperactive and impulsive behavior. Food allergies should also always be considered, as well as a healthy diet and a balanced sleep pattern. And in instances of severe mood swings, insufficient sleep can further intensify mood imbalances. Regular exercise is also very effective in helping to vent frustrations and release any pent–up emotions that would otherwise be released inappropriately.

Natural Interventions for Depression

Natural interventions work very well for depression. Dr Earl Mindell writes in "Natural Remedies for 150 Ailments" good natural remedies include vitamin B-complex, licorice root, St. John's wort, detoxification, regular exercise, sufficient sleep, and avoidance of psychiatric drugs, alcohol, illicit drugs, extreme forms of dieting, and processed foods. Dr Harold Mandel also suggests trying to find time to spend outdoors in the fresh air daily. And spend time with your family whenever possible. Pets also help remarkably well to help lift a down mood. Dogs, cats and rabbits make particularly nice pets for around the home.

Dietary Considerations for Anxiety

Dr Robert A. Anderson writes in his text ,"Clinician's Guide to Holistic Medicine", that recommendations for the nutritional support of anxiety emphasize complex carbohydrates (whole grains, brown rice, barley, millet, corn, heat), whole wheat pasta, seaweed, vegetables, kasha, and foods which contain L-tryptophan (bananas, milk, sunflower seeds). A good diet for anxiety is also low in protein, fat, and strong spices, High levels of lactate are associated with anxiety and panic disorder and therefore foods which contribute to lactate production should be avoided and include caffeine, chocolate, alcohol, sugar, and highly acidic foods. Dr Harold Mandel also suggests daily exercise and meditation can help with anxiety.

Valerian for Anxiety and Insomnia

Valerian is an herbal remedy which is used to treat anxiety and insomnia. Winifred Conkling and David Y. Wong, MD write in "The Complete Guide to Vitamins and Herbs" that valerian is "probably best known for its ability to improve the quality of sleep, hasten onset of sleep, and reduce the number of nighttime awakenings. Valerian does not have addiction and withdrawal symptoms which are associated with barbiturates and benzodiazepines. Valerian can cause drowsiness and so you should not drive while taking it. Sometimes there are side effects from valerian such as excitability, headache, upset stomach, nausea, and blurred vision in which case this herb should be discontinued.

Ginkgo Biloba for Brain Health

Health Online report Ginkgo biloba has been studied for its effect on dementia and Alzheimer's Disease. Ginkgo bioloba is an antioxidant, circulatory stimulant (particularly to the brain), cognition enhancing and neuroprotective. Studies have indicated improvements in cerebral blood flow, motor recovery, mood and behaviour, intellectual performance and memory with Ginkgo bioloba. This herb hasn't proven efficacious for those with mild to moderate Alzheimer's or vascular dementia, however it works well as a preventative, and in the earliest stages of dementia. It is important to consult with a Medical Herbalist or Pharmacist before taking Ginkgo biloba as it may interact with certain medications particularly warfarin and aspirin.

Music for Mental Health

The Association for Natural Psychology reports that "music can be a positive force for mental health, calming, relaxing, intellectually stimulating." Music can have positive effects on the mental health of adults, teens and children. Music affects our emotions, and it can create "channels" in our mind, and patterns of thinking. Music can also impart ideas and ideologies, powerfully and emotionally conveying a way of life. The choices we make in choosing music, the intensity and frequency of the music we listen to, can have a strong effect on our mental health. The type, intensity and amount of music we listen to can have effects on mood disorders. Music can be a stimulant to intellectual and cognitive development for children, teens, and even babies, as music can be a stimulant to intellectual and cognitive development.

Exercise for Depression

Natural Health Care Canada has reported on a groundbreaking experiment which took place at Duke University in North Carolina. In this experiment a group of 156 adults, all of whom were diagnosed with major depression, were randomly assigned to three treatment categories: exercise; Zoloft; and a combination of both. Those in the exercise group engaged in brisk walking, jogging, or stationery bicycle riding three times per week. All three groups had "vastly improved" or were symptom free at the end of the four-month period. However, in a follow-up study completed ten months after the beginning of treatment a remarkable difference with regard to the durability of these different treatments was seen. In the follow-up analysis the researchers examined what percentage of subjects whose symptoms had fully remitted suffered a return of depressive symptoms when all forms of treatment had ended. The subjects who had continued their to exercise were least likely to become depressed. Researcher, James Blumenthal, said his findings suggest that exercise 'is an effective, robust treatment for patients with major depression.'            

Green Therapy

The Association for Natural Psychology has reported that time spent outdoors may help relieve symptoms of what the psychiatrists label as depression and ADHD, Obsessive–compulsive disorder, Bipolar Disorder and some other disorders. Regular exercise and outdoor activities, or unstructured "green time," have also been found to help children with labeled with ADHD and depression. It has been found that children labeled with ADHD who schedule regular time for outdoor activites such as walking in the park or hiking, exhibit less of the symptoms associated with ADHD. And a recent study found that more than 70% of adults who took time for this type of "green therapy" felt less depressed than those who did not. Up to 90 per cent of people have reported increased self-esteem after a country walk. And people who spent an equal amount of time at a shopping mall felt more tense and depressed afterwards.

Animal Assisted Therapy

Dr Fredricks has reported that animal companionship has been a source of comfort and relief from suffering throughout history. For years, pet therapy has been a subject of study for nursing and other health care disciplines which are concerned with emotional well-being and quality of life. There are many types of pet therapy, such as animal-assisted activities, animal-assisted therapy, animals in human therapy, canine visitation therapy, companion animal therapy, pet-assisted therapy, and pet-facilitated therapy. Animal assisted therapy helps with depression by providing psychological support in terms of emotional connection, stress reduction, reduced feelings of loneliness, and attenuation of depression. Owning pets has been shown to enhance well-being among all populations, including children, people with disabilities, and the elderly. Animal-assisted therapy also helps with what the psychiatrists label as schizophrenia. Animal-assisted therapy has been shown to encourage mobility, interpersonal contact, and communication and reinforces activities of daily living, including personal hygiene and independent self-care. Calm and friendly dogs and other pets also provide good companionship for people. Animal-assisted therapy is also very helpful for stress management. A nice cat, dog or other pet on your lap does wonders for your mood and stress relief. Animal-assisted therapy has also been shown to help with Alzheimer's Disease by increasing social behaviors such as smiling, laughing, touching, verbalization, and name-calling.

Religious Counseling

Some people prefer to seek help for mental health problems with religious counseling, rather than from therapists who are not affiliated with a religious community. Counselors working within traditional faith communities have been increasingly recognizing the need to incorporate natural psychotherapy , along with prayer and spirituality, to effectively help some people who appear to have emotional problems or who simply want to enhance their mental well being. Although some religious leaders are taught to believe the psychiatric drugs combined with religious counseling works best, this is simply never appears to be true. The psychiatric drugs are all highly toxic poisons which mimic the mental illnesses they are supposedly being used to treat and worse. If you have a spiritual belief system which you truly believe in religious counseling with a firm commitment to a purist approach to natural mental health care has the potential to work very well to help you realize a balanced state of mind.    

Cinema Therapy

Dr. Randi Fredricks, Ph.D., has reported that Cinema therapy is often called "film therapy" or "movie therapy." This is a process where a therapist prescribes movies to help their patient explore their psyches. Although not very many therapists actually center their practices around cinema therapy, movies have long been a tool to help people in therapy achieve their goals. There are books with such titles as Rent Two Films and Let's Talk in the Morning and Hollywood Endings And How To Get One which can be found in the self-help section of your local bookstore. Many types and definitions of cinema therapy exist, just as there are many different application for cinema therapy. For example, the Chicago Institute for the Moving Image (CIMI) helps people seeking therapy for depression or other serious psychiatric illnesses, including people laneled with schizophrenia or suffering from amnesia, to write, produce, and direct their own movies.