What Is Causing Your Depression?

If you have been diagnosed with depression, you’ve probably been told you have a chemical imbalance and the only way to manage your condition is through pharmaceuticals. Has anyone thought to tell you about other things that might be causing your depression or contributing to it?

Aspartame

Aspartame is nasty stuff. There is much anecdotal evidence that shows aspartame is toxic. As usual, industry trials do not confirm these reports; however, independent double-blind studies tell a different story.

A decade-long study of 264,000 American adults by the National Institutes of Health in Bethesda, Maryland, showed an association between soda, diet soda, sugar-free fruit drinks, and clinical depression.

  • 4 or more cans of regular soda per day = 22% increase in depression
  • 4 or more cans of diet soda per day = 31% increase in depression
  • 4 or more cans of diet fruit drinks = 51% increase in depression

Monosodium Glutamate (MSG)

If brain damage, behavioral disorders, endocrine disorders, and neurodegenerative diseases are not enough reason to avoid MSG, it is also linked to depression. The most likely reason is due to the fact that MSG blocks serotonin receptors. B6 deficiency appears to enhance adverse reactions.

Sugar and HFCS

Excessive sugar intake, whether from refined sugar or high fructose corn syrup, also causes a host of medical conditions in addition to obesity, diabetes, and tooth decay. There are more than 100 diseases caused or exacerbated by sugar. Depression is one.

Candidiasis

Gut health is essential to physical health and well-being. So is our mental health. A full 80% of our serotonin – an essential neurotransmitter – is produced in the gut by our beneficial bacteria. An overgrowth of Candida in the gut will result in a depletion of serotonin and an increase in depression along with anxiety, irritability, cognitive difficulties, headaches, autoimmune diseases, and more.

Conclusion

Our health, both physical and mental, relies on our bodies’ ability to attain nutrition to repair cells and maintain functionality while it eliminates wastes and toxic substances. To attain and maintain health, we need to actively increase nutrition while avoiding toxins and detoxifying.

To improve nutrition and gut health, eat a diet that consists of at least 80% fresh, raw, organic produce (more vegetables than fruits), healthy fats, and detoxifying foods such as turmeric, ginger, garlic, cilantro, and onions. Eliminate artificial flavors, colors, and preservatives; MSG; GMOs; trans fats; sugar, HFCS, gluten, and any other chemicals. Eat real whole foods, not processed foods. Avoid foods you know cause an allergic reaction. Always choose organic when possible, and never eat meat that is not organically raised. Eliminate or restrict alcohol and caffeine intake.

The 80% Raw Food Diet along with exercise, vitamin D, and multi B vitamins will give your body what it needs for optimal performance.

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Natural Cures for Anxiety and Depression

Depression and anxiety can cause your life to feel like it’s caving in on you and you have nowhere to run. While these conditions often exist together and can create deep rivers of stress that flow throughout various areas of your life, there are natural remedies that can help reduce and even eliminate the negativity. Consider the following methods for reducing anxiety and depression.

Create Routines and Goals

When you’re depressed, everything feels like a struggle. It is for precisely this reason that structured routines and clearly-defined goals can help you wade through the muck. In addition, structure gives you something to fall back on when motivation lags. Finally, setting goals can help you keep your eye on something you look forward to in the future, something to work toward. Anticipation promotes optimism.

Exercise

While rigorous exercise produces endorphins, even something as simple as a short walk can calm your mood and provide a heart-healthy boost. The body craves movement, so everything from dance to weight training to yoga increases your health and well-being. Depressed individuals are less likely to feel motivated to exercise, and this is precisely why they should. Getting out and moving can often help shake off a dark mood, and the satisfaction of accomplishing something mentally and physically challenging can be a boost unto itself. Getting out and moving in nature is even better! Nature has been proven to alleviate depression simply by being in the midst of it.

Reboot Your Diet

We are what we eat, and for those with chronic depression, food becomes particularly important. Depression and anxiety can originate from poor nutrition, so making sure you are getting enough B vitamins, magnesium, calcium, and vitamin D are essential to balancing your mood and evening out your emotional responses. For individuals living in the Pacific Northwest, Vitamin D is particularly important, as we do not activate our natural stores as often due to reduced sun exposure during the long, rainy winter months. A naturopathic physician can help you develop self-care routines and examine your diet in more detail, aiding you in determining what best to eliminate from your diet and what to keep.

Increase Sleep

There’s a reason that cults use sleep deprivation to emotionally manipulate their members. Missed sleep can produce highly detrimental states of mind, particularly in those who are prone to depression. When you are exhausted, you’re much less likely to ignore the lure of negative thinking. In addition, you’ll have less energy to seek productive, mood-enhancing behaviors like exercise and natural healing. Aim for 8 hours per night for positive results.

Stay Involved in Your Life

Depressed individuals often fall off the wagon in terms of keeping up with friends, participating in activities they love, etc. However, these are the very uplifting exchanges that are vital for feeling supported and loved. Do your best to engage in conversation or activity with one person you care about every single day, and do your best to continue to attend to your job and your various responsibilities. The more you invest in your life, the more it will give back.

Eliminate Negative Thinking

Negative thoughts cause negative feelings. Vow to identify and reduce all negative thinking by keeping a thought journal. Each time you experience a negative feeling, identify the thought behind it. Then, create a positive, believable thought with which to replace it. By running through your mental patterns, you’ll be more likely to maintain a positive outlook and move forward with enthusiasm.

Depression and anxiety can be strong adversaries, but you are always stronger. Consider the above strategies your guide to natural health and wellbeing!

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Five Foods That Fight Depression

Let’s redefine a pick me up. Reaching for a cup of coffee or donut is fast and easy, and while the pick me up is quick, you’ll end up paying for it later. Not only do conventionally processed snacks lead to an energy crash later, they have a deleterious effect on your overall health and mood in the long run.

Your gut is the key to overall health and functions like a second nervous system due to the amount of neurotransmitters produced there. Studies are increasingly finding that what you eat plays a huge role in lowering your anxiety and boosting your mood. The more willing you are to choose a healthy, whole-food treat over a nutrient-empty, quick fix, the more you’ll reap the benefits – both now and later.

Here are a few snacks that can bring you the boost you’re looking for.

Chocolate

Let’s start with an easy one… chocolate. Chock-full of antioxidants and capable of delivering the endorphins, dopamine, and serotonin that your brain needs to regulate your mood, chocolate also provides assistance to the cardiovascular system. Not all chocolate is created equal, though! The act of processing cacao can remove or change most of its healthy compounds, and most of conventional chocolate includes detrimental additives like soy lecithin. Chocolates also contain a variety of sugars that disrupt the balance of gut microbes and can create an overgrowth of Candida. Look for raw chocolates that use sweeteners like raw coconut sugars, stevia, or raw honey. The fewer ingredients listed, the more likely you are to reap the benefits of a midday truffle.

Fermented Foods

Social anxiety can be a major downer, but according to a recently published study, people who consume fermented foods might be less likely to experience it. Looking at young adults enrolled in a psychology class, the students who consumed naturally fermented foods like sauerkraut, kimchi, and pickles exhibited fewer symptoms of social anxiety. The students who reported the greatest benefit from the fermented foods were students who were genetically predisposed to social anxiety disorder.

In addition, traditionally fermented foods also benefit your nervous and immune systems, provide beneficial bacteria, and making several nutrients easily digestible. It’s important to choose fermented foods that have been fermented with lactic acid to get all of the benefits from these foods.

Avocado

Who doesn’t love fatty food? We are biologically engineered to want to eat fatty things, which can sometimes lead to trouble, diet-wise. Sometimes experts can’t agree on which fats to eat, but pretty much everyone is cheering on the avocado. You can join us! Filled with protein, loaded with serotonin boosting monounsaturated fats, a great natural source of B vitamins, avocados have a stacked deck when it comes to promoting a good mood. They’re also a versatile addition to any menu. Smoothies, salads, tacos, guacamole, or cut in half and served with a spoon…it’s harder to find something you can’t add avocado to.

Berries

There’s something irresistible about fresh berries. Plump and juicy, with that little burst of sweetness, the different varieties make it easy for everyone to have a favorite. They’re also a fantastic source of antioxidants. A steady supply of antioxidants has been shown to lower levels of depression in addition to repairing cell damage and helping prevent cancer. They’re also a perfect pick me up, whether tossing back a quick handful of blueberries or blending a decadent raspberry and coconut milk smoothie.

Omega-3 Fatty Acids

Okay, so omega-3 fatty acids are not technically a snack food. But when a nutrient provides enough dopamine and serotonin to be described as natural Prozac, it’s impossible to not mention it on a list of good mood foods. A review of more than 25 studies over the past 15 years found that people who ate the most fish were 17% less likely to suffer from depression.

Walnuts slow cognitive degeneration and promote sleep. They can triple melatonin levels. Chia, flax, and hemp, the holy trinity of the health nut’s seed shelf, provide fiber, boost brain health, and add a little extra protein to help you feel fuller longer. What gives these foods all of this positive health mojo? Omega-3 Fatty acids!

Fish can be a dicey proposition due to mercury contamination, but incorporating a low-mercury fish like salmon into your rotation can have significant brain benefits.

Sprinkle some flax, hemp, or chia seeds on salads or in smoothies. Mix a container of soaked and sprouted trail mix with extra walnuts to replace a not so happy snack at work. Munch on some smoked salmon.

Make Simple Switches for Big Benefits

Every other ad or commercial suggests that the latest depression medication is all you need to live the life you’ve always wanted. Choosing health over immediate gratification appears to be a slow process when there is always a new version of the magic mood pill. It seems like a small step to swap out conventional, processed foods for healthy, whole food choices, but every step toward better overall bodily function is a step toward elevating and stabilizing your mood. Be sure to check out How Candida Leads to Depression, Anxiety, ADHD, and Other Mental Disorders.

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Symptoms and Signs of Gluten Intolerance

If you have celiac disease, gluten will damage your body. Even a tiny crouton will set off a chain reaction causing your immune system to go into defensive mode and start damaging the small intestine. According to Holly Strawbridge of Harvard Health, this reaction can “…interfere with the absorption of nutrients from the food, cause a host of symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures.”

Many people don’t know they are sensitive to gluten or that their health problems are directly related to gluten consumption. The world’s #1 tennis player, Novak Djokovic, changed his entire diet during his career. By eliminating gluten, he experienced a drastic physical and mental change. His energy and concentration skyrocketed, which influenced his abilities on the court, helping him reach the top of his game.

So what are the symptoms and signs of gluten intolerance?

  1. Depression and anxiety. Symptoms include a feeling of hopelessness, loss of appetite, anger, sleep deprivation, lack of interest and energy, inability to relax, heart racing, chest pains and other psychosomatic symptoms. Medication is sometimes required to fight off the persistent imbalances, but once gluten is removed from the diet, this mental condition may be resolved.
  2. Attention deficit hyperactivity disorder. This disorder affects both kids and adults. When on a gluten-free diet, you’ll get your kid focused and sitting in one place much easier than before.
  3. Fatigue and brain fog. It can be quite debilitating not to be able to think straight, but not every sense of disconnection originates from the head. A 2002 study in the Journal of Neurology, Neurosurgery and Psychiatry found that there may be significant cross reactivity of IgG (immunoglobulin G) antibodies to gluten and other different antibodies that could result in mental fogginess.
  4. Autoimmune diseases. Gluten sensitivity can contribute to development of other diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma or multiple sclerosis among many other.
  5. Digestive issues. Gas, bloating, diarrhea and constipation are usually the culprits. Also, constipation may occur in children after gluten consumption, an obvious indication that they cannot tolerate it.
  6. Low immunity. Our bodies have IgA, a class of antibodies that are found in our saliva, tears, and sometimes in our blood and gastrointestinal tract. These antibodies are the first line of defense against any disease, but gluten can diminish their level and consequently make you prone to other illnesses. If you want to stay healthy, stay away from gluten.
  7. Hormone imbalance. This protein can cause menstrual irregularities, weight gain or loss, low energy, hot flashes and more. Once women with gluten sensitivity reach pre-menopause, the ovarian output of sex hormones (progesterone and estrogen) drops and serious problems start to reveal themselves. The adrenal gland starts working like crazy causing unstable blood sugar, gastrointestinal tract inflammation, increase in fatigue, as well as body fat and unstable mood swings.
  8. Migraine headaches. Millions of people around the world suffer from this condition. Not all causes are linked to gluten; however, if you free yourself of this protein, you may find it was the cause of yours.
  9. Body issues. Your teeth, bones, skin, joints and muscles can also be affected by gluten sensitivity and Celiac disease. As soon as you do an elimination diet, you can determine if gluten is the main cause of such ailments. It may take some time, but once you have the diagnosis, you can immediately start treating yourself and discover other delicious dishes that help heal and restore balance to your body and mind.

If you have a gluten sensitivity, do your research. You will need to be vigilant in avoiding obvious as well as hidden sources of gluten. Although this will cut many grains and many processed foods out of your diet, gluten free foods are becoming more popular.

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Alleviate Depression Naturally

Depression. You’d think we all have the same definition for this word, but we don’t. Misery, the blues… Many people think a sad emotional state is equivalent to clinical depression. It is not.

To meet the diagnosis of a depressive episode the following criteria listed in the DSM-V must be met:

Five (or more) of the following symptoms have been present during the same 2-week period and represent a change from previous functioning; at least one of the symptoms is either (1) depressed mood or (2) loss of interest or pleasure. Note: Do not include symptoms that are clearly due to a general medical condition, or mood-incongruent delusions or hallucinations.

  1. Depressed mood most of the day, nearly every day, as indicated by either subjective report (e.g., feels sad or empty) or observation made by others (e.g., appears tearful). Note: In children and adolescents, can be irritable mood.
  2. Markedly diminished interest or pleasure in all, or almost all, activities most of the day, nearly every day (as indicated by either subjective account or observation made by others).
  3. Significant weight loss when not dieting or weight gain (e.g., a change of more than 5 percent of body weight in a month), or decrease or increase in appetite nearly every day. Note: In children, consider failure to make expected weight gains.
  4. Insomnia or hypersomnia nearly every day.
  5. Psychomotor agitation or retardation nearly every day (observable by others, not merely subjective feelings of restlessness or being slowed down).
  6. Fatigue or loss of energy nearly every day.
  7. Feelings of worthlessness or excessive or inappropriate guilt (which may be delusional) nearly every day (not merely self-reproach or guilt about being sick).
  8. Diminished ability to think or concentrate, or indecisiveness, nearly every day (either by subjective account or as observed by others).
  9. Recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation without a specific plan, or a suicide attempt or a specific plan for committing suicide.
  10. The symptoms cause clinically significant distress or impairment in social, occupational or other important areas of functioning.
  11. The symptoms are not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition (e.g., hypothyroidism).

All, or nearly all, of the symptoms people experience during depression or any other mental disorder, are symptoms every person experiences at one time or another. The difference between normal experience and a disorder is the constancy, severity, and combination of symptoms.

Normal experience does not include two straight weeks of sadness so intense it results in an inability to function at work while it is impossible to sleep (or to get out of bed). In addition there is a sudden dramatic loss of weight, movements become slow and deliberate, and thoughts of death or suicide crowd out every thought not associated with self-loathing. (This is an example of five symptoms from the list).

Depression is associated with low serotonin levels and high cortisol levels. Serotonin is known as the feel-good neurotransmitter while cortisol is a hormone known as the stress hormone.

Conventional Treatment for Depression

Since depressed feeling and depression are not always one in the same, what we call depression can be viewed on a continuum. Severe symptoms meeting the criteria for clinical depression would be on one end of that scale while sadness or the blues while general dissatisfaction with life would be at the other. And yet, regardless of where a person is on that scale, there is a high probability that a doctor will prescribe anti-depressants if the patient requests them. Hopefully, psychiatrists would not be as quick to prescribe them.

Generally, any good doctor will at least mention eating a healthy diet, getting exercise, and sleeping 8 hours a night. But too often that prescription pad is pulled out to “help.” Anti-depressants, taken to decrease suicidal thoughts and feelings, can increase suicidal and homicidal thinking and have been linked to both suicides and to most of the mass murder incidents that have occurred in the last few decades.

Alternative Treatment for Depression

As with all aspects of physical and mental health, healing begins with a truly healthy, nutrition-packed diet and exercise.

Diet

A truly healthy diet consists of 80% fresh, raw, organic produce, more vegetables than fruit, a wide variety of foods, healthy fats, and pure water. (Check out the 80% Raw Food Diet for more information).

When any body system is not working properly, increase nutrition and detox. A great way to increase nutrition is to add nutritional powder to your daily routine in juice or a smoothie. To learn how to make your own Total Nutrition Powder, check out Total Nutrition, Make Your Own Multivitamin and Mineral Formula.

More of Shillington’s Recipes:

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When you are eating an organic 80% raw diet that includes plenty of clean water, and foods like onions, garlic, turmeric, and cilantro, you are detoxing on an ongoing basis. But a thorough bi-annual detox is extremely beneficial.

Eating right is more than adding the right foods to your diet. It is just as important, if not more important, to remove the food from your diet that you should not eat. Avoid all artificial flavors, colors, and preservatives, MSG, trans fats, and GMOs. Do not eat corn syrup. Unless it is organic, it’s genetically modified. Avoid or seriously restrict caffeine. Avoid sugar. Conventional sugar has no nutritive value. It harms the body and the immune system in a number of ways and chances are it is genetically modified, as most of the conventional sugar made nowadays comes from sugar beets, a crop that is generally GMO. The easiest way to deal with all of the issues of what not to eat is to eat real food, whole food, and avoid processed packaged foods.

By eating a truly healthy diet, you will be well on your way toward healing your gut. If you have an overgrowth of Candida you will benefit from supplementation and some additional dietary additions and restrictions until you have that overgrowth in check.

Gut health is vital in alleviating depression because the beneficial bacteria in the gut manufacture 80% of our serotonin. When the gut is out of balance due to Candida, parasites, and bad bacteria, serotonin levels suffer, as does the body’s entire hormonal system.

To learn more about how to heal the gut, read How To Kill Candida and Balance Your Inner Ecosystem.

Exercise

Exercise is essential for several reasons. First, exercise produces endorphins that elevate your mood. Studies comparing exercise to pharmaceuticals have proven that exercise is more beneficial than drugs.

Exercise improves overall health by moving blood and lymph throughout the tissues. This process helps bring nutrients into individual cells while removing waste from the body. The immune system is strengthened and the body and its organs, including the brain, receive the cleansing and the nourishment needed to attain peak performance.

Vitamin D

The link between vitamin D deficiency and depression is well documented and even carries its own diagnosis- Seasonal Affective Disorder. Unless you live in the lower portion of the U.S. (draw a line from Los Angeles, CA to Atlanta, GA to mark the line), chances are you do not get enough sun to make adequate amounts of vitamin D. Vitamin D supplementation should always be considered as a first line of defense when symptoms of depression are present. To learn more about Vitamin D, read Sunlight and Vitamin D.

B Vitamins

B vitamins are best taken together in the form of B complex vitamins. Never take just one B vitamin alone for any length of time.

B vitamins are essential for many functions in the body. Deficiencies in B5, B6, B7, or B12 cause depression. Daily supplementation will elevate mood, decrease irritability, and improve sleep. To learn more about B vitamins read Mental Health, Physical Health & B Vitamins – Nature’s Valium.

Conclusion

With the right diet, exercise, detoxification, and supplementation, the body is given the resources to heal itself. If loss, abuse, or other life events are contributing to sadness, low self-esteem, or other symptoms, therapy can be an invaluable aid in healing.

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Serotonin, What You Need to Know About the Body’s Key to Health and Happiness

We all know that sunny days, sweet treats, warm bread, and the scent of vanilla make most of us feel better when we’ve got a case of the blues, but the reason why is not common knowledge. The answer lies deep in our nervous systems and the intricate communication between nerve cells. Neurotransmitters, chemical messengers that catalyze a myriad of metabolic functions, also affect our moods and behaviors. Some calm the body, promote digestion, and support good immunity while others are involved in keeping memory sharp, triggering the fight or flight stress response, and filling us with feelings of euphoria when we are in love or engaging in daredevil behavior. There are many neurotransmitters, but the body’s heavy hitters are serotonin, dopamine, acetylcholine, norepinephrine, and GABA. All of these are essential to life and well-being and work with each other toward the body’s homeostasis or state of equilibrium.

Poor diet, unrelenting stress, too much coffee or sugar, not enough physical activity, inadequate rest, and predisposed genetic deficiency all contribute to neurotransmitter dysfunction, especially that of serotonin. Inadequate or too much serotonin—as well as impairment of how the body utilizes it—has numerous consequences that can be the underlying factor in depression, anxiety disorders, obesity, Seasonal Affective Disorder (S.A.D.), premenstrual syndrome (PMS), Irritable Bowel Syndrome (IBS), osteoporosis, chronic insomnia, low energy, compromised immunity, even diseases of the cardiovascular system.

Serotonin disruption can also play a vital role in the insidious development of addiction, eating disorders such as bulimia and anorexia, obsessive-compulsive disorders (OCD), body dysmorphia, and other neuropsychological conditions. In short, proper serotonin levels play a central role in our quality of life, and we do not usually consider it until we are in the grips of its shadow side. If the problem is not addressed early, more and more unpleasant symptoms and syndromes may manifest down the road, consequently affecting other neurochemicals and body systems.

Serotonin is produced in the brain, but ninety-five percent of this neurotransmitter is made and used in the digestive tract along with twenty-nine other neurotransmitters. The human gut is often referred to as our “second brain”, but medically, it is called the enteric nervous system. No wonder our emotions are so often accompanied by physical responses! What is even more profound is the fact that good intestinal flora is essential for adequate serotonin.

Pharmaceutical antibiotics are prescribed in near-reckless proportions, and judging by the fact that it takes up to one year to restore beneficial gut flora after a single round of antibiotic use, it is not surprising that serotonin-related conditions and syndromes both physical and “emotional” are increasing at staggering rates. It is not uncommon for a person who has gone through rounds of antibiotics over a certain period of time to become clinically depressed, but the connection is rarely recognized.

On the other side of the coin, too much serotonin can also be a problem and contribute to digestive woes including nausea, vomiting, and diarrhea. It can also be a contributing factor in osteoporosis and certain types of heart disease. Since serotonin is usually known to be a calming chemical in the body, it is surprising to learn that too much of it can cause certain types of depression and extreme anxiety.

Excessive serotonin leads to depletion of many other neurotransmitters, especially dopamine, acetylcholine, and norepinephrine. On the emotional front, too much of this neurotransmitter can make one incredibly fearful of criticism, easily yielding to anger, feelings of inadequacy, and sadness. Prolonged lack of sleep can also contribute to serotonin excess, which would explain why most people “lose it” emotionally after a period of inadequate rest. Social interaction becomes difficult, though the individual desires it.

Too much serotonin can result by taking pharmaceutical antidepressants in conjunction with each other or combined with natural serotonin-affecting supplements, herbs, or even foods that stimulate serotonin. A medical condition called Serotonin Syndrome is also possible as a side effect of antidepressants, and can be a very dangerous thing. Physical symptoms can include trembling, sweating, vomiting, diarrhea, fever, and seizures. In many cases, ginger is given to the person afflicted to counteract the excessive serotonin in the system.

It is a balancing act for many of us to bring this neurochemical into balance. Putting these pieces together, one cannot help but come to the conclusion that supporting and harmonizing the body’s serotonin supply can be an integral piece in achieving better health. Vitamins, herbs, clinical aromatherapy, gentle exercise, Swedish massage, cranial-sacral therapy, meditation, and finding alternatives for prescribed antibiotics can all be mediators in our sometimes-rocky relationship with serotonin and other vital neurotransmitters. The following is a list of modalities, supplements, and tools to better nourish the production and utilization of this precious, life-enhancing neurochemical. Note: if you are taking prescribed antidepressant medication, please consult your doctor before taking any of the following:

Vitamins, Supplements, and Herbs

B6. This B vitamin is essential for nerve health and enzyme production, which are both critical for regulating mood and nourishing and balancing hormone levels, especially that of the female reproductive system. All B vitamins are important for neurotransmitter production and balance, but B6 is essential for serotonin.

Inositol. Inositol, a B vitamin component much like what bioflavonoids are to vitamin C, is a powerful yet gentle supplement for the entire nervous system, including the brain. There are few, if any, side effects with regular to high doses. Inositol can be extremely helpful in the withdrawal of drugs and alcohol, which is especially useful for repairing an overwrought nervous system. Inositol is a reliable supplement for serotonin deficiency and may be extremely helpful for anxiety, panic attacks, trembling, insomnia, chronic pain syndromes, and nervousness that is especially worse in the morning hours and during the hormonal shifts of menstruation and ovulation.

5-HTP (5-Hydroxytryptophan). Derived from the grafonia seed, 5-HTP is a natural amino acid involved in the conversion of tryptophan to serotonin and melatonin. In Europe, 5-HTP is sold by prescription under numerous trade names to treat major depression. Here, in the United States, 5-HTP is sold as a supplement, the most reliable being the enteric coated variety that is not destroyed by stomach acid on its way to the small intestine where it is utilized. 5-HTP is extremely helpful for PMS, general anxiety, irritability, mild-moderate insomnia, certain pain syndromes, and food cravings (carbs and sugar).

Damiana. Damiana, native to Mexico, is an aromatic herb mainly used for sexual dysfunction, but its value goes way beyond the reproductive system. Damiana increases neurotransmitter production including serotonin and dopamine and is reliable in reducing pain, easing anxiety, soothing digestive troubles, and increasing pleasure.

Ginger root. Ginger is an ancient as well as modern remedy for a plethora of ailments and a powerful player in neurotransmitter production. In cases of too much serotonin in the body, ginger is reliable in lowering it. In some people, ginger helps decrease symptoms of depression and anxiety. Individual chemistry is key, but this herb is definitely one to consider.

Kava Kava Root. Kava kava root is a centuries-old Polynesian herb used in ceremonial drinks as well as a libation in social situations. It is a powerful sedative that not only affects serotonin but other key players in the nervous system. It is reliable for panic attacks, trouble sleeping, and digestive distress related to “nerves.”

Lavender Flowers. Commonly grown for cosmetic and culinary use, lavender flowers can also be made into a tea that will naturally nourish the nervous system, namely serotonin production and utilization. Smaller quantities are recommended for calming the body, as larger doses prove to be stimulating.

Lemon Balm. A common garden herb, lemon balm (also called melissa) is a gentle but reliable remedy to boost serotonin levels in the body. It is highly useful for digestive upsets, insomnia, nervousness, and depressive states.

Olive Leaf. Olive leaf is a wonderful alternative to pharmaceutical antibiotics. It is the strongest antibiotic and antiviral in the plant world and is a powerful warrior against everything from malaria to viruses, the common cold to food poisoning. It is excellent for all bacterial and viral conditions as well as building good microbes in the gut, which is essential for healthy levels of serotonin.

St. John’s Wort. St. John’s wort is an age-old herbal remedy for melancholy, depression, and nervousness. It is valuable in the production of not only serotonin but other neurotransmitters such as dopamine and norepinephrine.

Foods

Foods that stimulate serotonin production include chocolate, avocado, chicken, turkey and most protein sources, flaxseed, sunflower seeds, sugar and all carbohydrates, wheat germ, and dairy such as cheese and cottage cheese.

Clinical Aromatherapy/Essential Oils

Bergamot Essential Oil. Bergamot essential oil boosts serotonin and is highly useful for depression and lowered immunity. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Cacao Essential Oil. Essentially chocolate essential oil, cacao stimulates both serotonin and dopamine production and is a good oil to use to curb sugar cravings, ease despondency, and increase feelings of enjoyment and pleasure. It is especially beneficial for premenstrual-related food cravings and sadness. Add a drop or two to a tissue and inhale for 5 minute intervals throughout the day.

Frankincense Essential Oil. Frankincense essential oil is a wonderful ally for all forms of anxiety and is a key oil in aromatherapy for brain and nervous system health. Frankincense helps the body make and utilize serotonin and dopamine. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Frankincense essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Ginger Essential Oil. Ginger essential oil can be applied undiluted to the soles of the feet for quick absorption in cases of excessive serotonin. Ginger is an antagonist to the neurotransmitter and can relieve severe anxiety, digestive distress, and other symptoms springing from too much serotonin in the body due to various factors. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks, and do not shower for a few hours after application.

Lavender Essential Oil. Lavender essential oil, long associated with calm feelings, is the CEO of essential oils that stimulates serotonin production in the body. It can be used to boost immunity, improve mood, promote sleep, quell general anxiety, and even prevent anxiety from escalating to panic. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Lavender essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Neroli Essential Oil. Neroli essential oil reduces stress hormones in the body and is known to increase serotonin. It is almost unequaled in stopping trembling, anxiety, and nervous agitation. It is also used to decrease symptoms of depression and calm an overexcited state. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Roman Chamomile Essential Oil. Roman chamomile is a wonderful ally for a stressed nervous system and can be inhaled to calm emotions and accompanying, unpleasant physical responses. It brightens the mood and outlook, soothes digestive storms, and promotes a feeling of wellbeing and hope. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Sandalwood Essential Oil. Much like frankincense, sandalwood is a deeply nourishing oil for the entire nervous system. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Sandalwood essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Sweet Orange Essential Oil. Sweet orange oil is highly useful for decreasing obsessive thoughts and/or behaviors, calming the body, and promoting serotonin and other neurotransmitters. It also quells anxiety, chronic worry, and feelings of dread. Sweet orange oil also elevates the mood and combats depression. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Ylang Ylang Essential Oil. Ylang ylang essential oil unsurpassed for calming excitatory neurotransmitters and kicking in calming neurochemicals like serotonin. It also regulates adrenaline in the body. Add a drop to a tissue and inhale for 5-minute intervals throughout the day, but no more than 2-3 times or a headache may result. Ylang ylang essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Lifestyle Changes

One can do everything right to have better nervous system health, but without positive, serotonin-friendly lifestyle changes, the body and mind will always fall short of reaching homeostasis. In the quest for serotonin balance, don’t forget to:

Get more rest. 8 or more hours of sleep a night and periods of non-doing during the day are critical in normalizing neurotransmitters and boosting immunity. Non-doing means designating 5-minute intervals to one-hour timeslots to doing nothing but lying back and zoning out without guilt. Insomniacs might find it surprising that non-doing during the day promotes better sleep at night.

Unplug. from the computer, cell phone, iPad, radio, etc. Electronic screens and noise all negatively affect the brain and its chemical activity. Using devices non-stop contributes to neurotransmitter disruption.

Get out into nature. It is proven that being outside, especially in sunlight, or looking out a window onto greenery instantly boosts neurotransmitters. When you are outside, breathe deeply, notice the beauty around you, and take in the soothing sounds of birds, water, or wind.

Do more gentle exercises. Working out in the gym, running for miles, or taking high-energy exercise classes boost stimulating neurotransmitters like dopamine and norepinephrine, but our friend serotonin needs yoga, creative movement, ballet, tai chi, qigong, and deep breath work to be utilized in the body.

Receive more massage and bodywork. Swedish massage is known to boost serotonin and other calming chemicals in the body by triggering the autonomic (fight or flight) nervous system to yield to the parasympathetic (rest and digest mode). If you want to stimulate serotonin, avoid deep tissue work or more aggressive modalities. Opt for flowing, gentle massage, preferably set to beautiful music.

Listen to calming music and nature sounds. Ditch the driving percussion of rock music once in a while for more calming music. Even better, listen to real or recorded nature sounds including birdsong, ocean waves, crickets, gentle wind, or streams.

Whatever way you choose to boost serotonin and other calming neurotransmitters, nature will work with your unique chemistry, and it won’t take long for you to know what works best for your body and psyche. Happiness and wellbeing are indeed rooted in the physical; the more harmonious we are on this level, the more harmonious on every other level, even in the face of adversity and stress. With serotonin on our side, come what may- we can be ready!

For more about neurotransmitters, nervous system health, and clinical aromatherapy, see my new release, Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications.

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DISCLAIMER

The statements contained herein have not been evaluated by the Food and Drug Administration, and the material presented in this article is not intended to treat, prescribe for, cure, mitigate, or prevent any disease or to replace conventional medical treatments.

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How To Fight SAD Naturally This Winter

Seasonal Affective Disorder or SAD is a condition that affects up to 10% of people around the nation in some manner.

Typically, the signs mimic those of depression but only occur during the colder, darker months. Symptoms of SAD can include, but are not limited to, energy loss, desire to be left alone, increased weight gain, increased appetite, and difficulty focusing on everyday tasks.

When you have SAD, the experience can be confusing initially. However, after being diagnosed by a medical professional, you’ll want to take steps to help restore your mind and body to a happier state, regardless of what Mother Nature has in store.

Some people turn to heavy prescription drugs or attempt to self-medicate with alcohol in order to mask their SAD symptoms. Such coping mechanisms can lead to overlapping health problems and long-term health risks. Instead, consider these natural ways to relieve SAD symptoms and start feeling happier:

1. Live in Sunlight… Or Faux Sunlight

When you’re feeling burdened by SAD, you may be tempted to stay indoors in darkened rooms. However, doing so will only fuel your feelings of isolation, loneliness, and gloom. It also will leave you vitamin D deficient, a significant contributor to SAD since vitamin D deficiency has been directly linked to decreased mood, decreased serotonin production in the brain, and other symptoms related to depression.

Understandably, most of us spend tons of time inside when it’s cold, and this leaves us out of sunlight, which is one of the most natural ways to get loads of vitamin D. Yet it’s possible to get vitamin D without stepping out-of-doors by using full-spectrum light boxes. These boxes are a form of “light therapy,” and this treatment is effective for about eight out of ten people suffering from SAD.

The only precautions for users of specialized light boxes are never to look directly at the light with the naked eye because the light box produces light similar to the sun’s rays, and if you are taking any medications, be sure sunlight is not contraindicated.

2. Get Moving

Exercise has been shown to improve mood and can be a boon to your health throughout the winter. Working out in your home, in a gym, or outdoors will improve your overall well-being by boosting serotonin levels to help ward off SAD symptoms. As a bonus, your heart will be healthier, your skin will look better, and your body will feel fitter.

3. Drink More Water

Are you tempted to guzzle caffeine or mixed drinks to alter your mood? Try your best not to give into these cravings. Both will dehydrate you, leaving your body depleted of necessary H2O. The more dehydrated you are, the less able you will be to think clearly. Carry a water bottle with you so you get at least 8 to 10 glasses of the good stuff per day.

4. Keep Yourself on Schedule

Does your schedule tend to change radically during the winter? Do you find yourself in bed for longer periods of time? Don’t sleep your life away; get on a schedule and stick to it. Find a reason to stay up until your bedtime, and then get up at the same time each morning. This will help your body remain on a predictable rhythm.

5. Take a Quick Vacation

If you have the funds to do it, why not take a quick weekend trip to a sunnier spot such as Florida, California or even the Bahamas? Not only will an impromptu vacation lift your spirits, it will also give you a much-needed break from the winter doldrums and SAD.

6. Watch the Carbs

Unless you’re doing a lot of exercise, hold back on munching on processed carbs all day. Cravings for unhealthy foods tend to go up when experiencing SAD. Choose your meals and snacks wisely, and add many fruits and veggies to your diet to boost your intake of vitamins.

7. Speaking Of Vitamins …

Have you forgotten to take your multivitamins? When you have SAD, you need to give your body every advantage possible. The best vitamins to take to ward off symptoms of depression include B complex vitamins and vitamin D. Also consider St. John’s Wort and zinc.

The most important thing to do, of course, is to recognize and acknowledge that something is amiss. By taking action, you’ll be able to weather the winter naturally.

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