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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