Supplements for Depression

I thought it would be helpful for my readers who suffer with depression or have a loved one who does, to share with you what supplements help me with me with my S.A.D. I have to start by saying that if you have a serious condition, these recommendations are not in any way meant to replace the advice of a doctor, and you should seek out the help of a medical professional. I am not a doctor and the following advice is just from my personal experience and opinion. There are many supplements out there that you can try, and I would encourage you to experiment with what will work best for your individual body & mind. Here is what has worked for me:

5-HTP: I take this at night before bed. It helps with the production of serotonin and melatonin. I started taking this supplement a couple of years ago. I cycle this supplement. I don't take it for longer than 6 weeks and then I take a month off. You shouldn't take this while pregnant or nursing or if you are already on anti-depression medication. Brand I recommend: Natrol. Cost: $9.99 at Wal-Mart.

A brief explanation:

5-Hydroxytryptophan (5-HTP), also known as oxitriptan (INN), is a naturally-occurring amino acid and chemicalprecursor as well as metabolic intermediate in the biosynthesis of the neurotransmitters serotonin and melatonin fromtryptophan.

5-HTP is sold over-the-counter in the United Kingdom, United States and Canada as a dietary supplement for use as an antidepressant, appetite suppressant, and sleep aid, and is also marketed in many European countries for the indication of major depression under trade names like Cincofarm, Levothym, Levotonine, Oxyfan, Telesol, Tript-OH, and Triptum.^[1][2] Several double-blind placebo-controlled clinical trials have demonstrated the effectiveness of 5-HTP in the treatment of depression,^[1] though a lack of high quality studies has been noted.^[3]

Vitamin D: I take this morning and night. People with S.A.D. should supplement with this. Make sure that you are also getting enough magnesium and zinc as these are needed to to utilize Vitamin D properly. Here's a little more about Vitamin D and depression at this link. I don't have a particular brand I recommend. I just go for the cheapest.

Wheat Germ: I have a scoop with yogurt for an afternoon snack. Wheat germ is high in Zinc, Vitamin E and Magnesium to name a few. Make sure you store it in the refrigerator to extend the shelf life. Health nuts have been taking this for years for good reason. I get raw wheat germ from Good Earth and keep it in a sealed container in my fridge. It's much cheaper bought from the bins in the health foods store than in the sealed jars.

Here's one example of it's benefits:

Some reports indicate that the mineral selenium, found in wheat germ, brewer's yeast, liver, fish, shellfish, garlic, sunflower seeds, Brazil nuts, and grains, significantly affects mood. In one study of people with low levels of selenium, those who consumed a diet high in selenium reported decreased feelings of depression after 5 weeks.

Bee pollen: This also goes in my afternoon yogurt or morning smoothie. Bee pollen is rich in B Vitamins. B Vitamin deficiencies are linked to decreased energy, irritability and depression. I also buy this at Good Earth in the refrigerator section next to the fish oil I buy. It's expensive, but worth it. I believe a bag costs $16 or so. I bought mine 6 months ago and am still working on it.

Here's a little more info:

What’s in Bee Pollen?
Bee pollen contains an incredible array of vitamins, minerals, amino acids, enzymes, co-enzymes, and hormones. It is especially rich in B vitamins and antioxidants, including lycopene, selenium, beta carotene, vitamin C, vitamin E, and several flavanoids. It is composed of 55% carbohydrates, 35% protein, 3% vitamins and minerals, 2% fatty acids, and 5% other substances. Overall, it's one of the most nutritionally complete natural substances found on earth.

Fish oil: I have already written a blog about this one. You can read it here. If you take nothing else, take this!

I know there are other vitamins and minerals and supplements that are available to help with depression. For example there is, St. John's Wart, SAMe and inositol. My experiences with inositol aren't that great (it gives me stomach trouble) but I have heard it is especially helpful for depression and anxiety. The most important thing to consider is this: you are a unique individual. There is no one else like you. Therefore what works for me or for someone else may not work for you. I have found that prayerful consideration is key. In every instance, I was guided first by the spirit to certain supplements and vitamins and then found out later why it is so helpful and beneficial. Our Father in Heaven created you. Ask Him what your body needs and He will surely tell you. These supplements might just be something that could help you, I know they helped me.

Depression and anxiety are serious problems that should be discussed with a doctor if they are interfering with your everyday life. All supplements should be discussed with your healthcare provider.

Balancing Act

The next "Basic" principle I recommend is balancing your meals. What do I mean by balancing your meals? I am not talking about keeping your plate from falling off the table...although with small children in the house, I know that finishing a meal without some of it ending up the floor is no small accomplishment.

Balancing your meals means making sure you get the right proportion of the three macro-nutrients, protein, carbohydrates and fats. There is an easy trick I learned to help you do this, it's called the plate method. When you are dishing up your food, visually split your plate in half. Fill an entire half with veggies and drizzle with olive oil, top with a pat of real butter, or cook them coconut oil.

Then split the other half of the plate in two. Fill 1/4 of your plate with meat or other protein source (beans or tofu, etc. if you are a vegetarian) and the 1/4 with your carbohydrates (grains, potatoes, bread, etc.) It's a really simple way to make sure you are getting enough protein and vegetables, and limiting the amount of carbohydrates you have so that you do not go overboard. Carbohydrates are important for energy and health, but many people eat way more than the recommended serving amount. This is an easy way to help with portion control.

The plate method works best with lunch and dinner. For breakfast, fill up a bowl with 1/2 c. cooked whole grain of some sort (oatmeal, kashi cereal, etc.), have a serving of fruit and fill a small plate with eggs. If you are vegetarian you may want to look into getting some hemp protein powder or have some Greek yogurt or cottage cheese. I don't know too many people who enjoy beans or tofu for breakfast. :)

So, exactly how much of each macro-nutrient should you have a day? Here's a very generic breakdown (for a more specific plan geared towards your goals, contact me):

Protein = 1g per lb of body weight (or ideal body weight if you are obese)
Carbs =  40% of your calories should come from carbs
Fats = fill your remaining calories with calories from fat, 1 g of fat = 9 cals

Don't Label Your Food

Here we are! Almost to the end of our "Back to the Basics" series. Let's wrap it up by talking about recommendation 7 & 8.

First, take a multi-vitamin. I know people who spend hundreds of dollars on fancy vitamins. I personally like Melaluca's vitamins when I am not taking prenatals. I don't sell them, but my wonderful Grandma does, and she doesn't pay me to say that either. :)

However, keep in mind, something is better than nothing, and more expensive does not always equal better quality. Right now, I am still working my way through the bottles of prenatal vitamins I got while I was pregnant and nursing my youngest. Many of you know that I battle seasonal depression (S.A.D.) so my supplementation is geared towards that. You'll get a whole post on that subject. For now, DO THE BASICS and take a multivitamin.

Last, avoid chemicals or substances that are harmful to your body. A good motto to live by when it comes to food, if God didn't make it, don't take it. Alcohol, tobacco, drugs (pharmaceutical & illegal), caffeine, aspartame, artificial flavorings & coloring, nitrates, phosphates, msg, the list goes on. These things should be limited and or avoided entirely. Alcohol and drugs are big obvious no-no's. The other additives are sneaky and inconspicuous.

Are you overwhelmed yet? Don't be! An easy way to avoid all the additives and unnatural chemicals is to follow the 5 ingredient rule as much as possible. The more ingredients a product has, the more likely it is to have additives in it that aren't good for you. For example, how many ingredients do you think peanut butter has? Two, maybe three, tops? Skippy has 6 ingredients; 3 of which are different types hydrogenated oils, SUGAR and salt. Seriously, do we need sugar in everything? Natural peanut butter has 2 ingredients. Peanuts and less than 1% salt. Not bad. See, you're learning already. The fewer the ingredients the better.

The ultimate food, "God's Food" is the food that is so special it doesn't even need a label. Apples, broccoli, eggs, honey, water...you get the point. If you really want a challenge, see if you can make an entire shopping trip buying only label-free superheros. It's easier than you think.

Here's a simple day worth of examples:

1. Breakfast: Scrambled egg whites, cooked steel cut oats with chopped walnuts and berries
2. Snack: Apple, handful of almonds, lemon water
3. Lunch: Large salad with greens, grilled chicken, olive oil vinaigrette
4. Snack: Celery with natural peanut butter, lemon water
5. Dinner: Grilled salmon, asparagus, roasted sweet potatoes drizzled with olive oil and cinnamon
6. Dessert: Sliced peaches

Yum! Can you imagine how wonderful you would feel after eating this healthy for a day, for a week, for a year, for the rest of your life? Start today. Why not take advantage of "God's food" and start feeling better today?

White Out

This one tip is the best, easiest way to improve your health immediately: get rid of the "white food group" or simple digesting carbs. Foods that are "white" are foods that are heavily processed and stripped of many of their vitamins and nutrients. They are also called simple carbs. When I say "white foods" it means those that are not WHOLE grains or complex carbs and are not in their natural state. They have been made to look white through a process of refining the food. In this process, white grains have the healthy fiber removed from them. You need fiber for a healthy digestive track and to help with satiety (the feeling of fullness.) Not only that, but fiber slows down the digestion and lowers the impact on your blood glucose levels. Elevated blood glucose levels trigger a release in the fat storage hormone, insulin. Having insulin in your system is like turning on a fat-storage switch in your body.

 Here is a list of foods in the "white food group":

• White bread (a slice of white bread has the same affect on blood glucose levels as 4 tsp of sugar!)
• White rice
• White pastas
• White table salt (it has been stripped of naturally occurring minerals to make it pure white and has additives in it to keep it from clumping together...moderate amounts of sea salt is a better option. Also, salt does not have an affect on blood glucose, but eaten in excess is creates water retention problems and can negatively affect blood pressure, which is why it should be eaten in moderation as well)
• SUGAR: here's a sampling of some foods to avoid-

1. Candy
2. Syrup
3. Sugary sauces
4. Yogurt with added sugar
5. Ketchup
6. Kool-aid
7. Soda
8. Ice cream
9. BBQ Sauce

• Food with both sugar & white flour are have an even greater negative affect on your blood glucose levels, here's some-

1. Donuts
2. Cookies
3. Pastries
4. Cake

If you just got a little depressed, don't be! There is a place for these foods. Eliminating them entirely isn't necessary. Reserve them for special occasions or special treats and savor them when you get them. A good rule of thumb is to give yourself a treat once a week. My treat is usually reserved for Friday date night or family gatherings.

There are a few instances where being extra diligent in removing these foods from your diet may become necessary, here's some examples:

• If you are diabetic, pre-diabetic or have family history of diabetes
• If you are trying to lose weight
• If you have ADHD
• If you battle with depression or anxiety
• If you have high blood pressure or history of heart disease (in the case of salt)

If any of those describe you, don't mess around with your health anymore and make a change today. You will notice a difference immediately. Refined sugars and refined grains both give you an insulin spike and a subsequent crash that, over time wreck havoc on your system. In the short term, the spikes and crashes cause moods swings, depression, hyperactivity, anxiety, irritability and fatigue. It causes a downward spiral: you eat sugar you feel a burst of energy and then an hour or so later you crash, are hungry and feel worse then before so you eat some more sugar for another boost...and so it goes.

Last year when my son was struggling with the transition from Kindergarten to 1st grade, we found out that he has ADHD (with no hyperactivity, apparently they don't call it ADD anymore). We made sure not to label him or make him feel any different, but knowing that he wasn't just being naughty, but that his brain was misfiring helped me greatly as a mom. Needless to say I went on a great quest for information. I read books, searched the internet, asked friends and family and spoke to the school psychiatrist. One simple natural remedy was agreed upon by all sources: ELIMINATE SUGAR. It seemed to be too easy to be true, but taking into to account my favorite scripture, "by small and simple things great things are brought to pass," I decided to stop ignoring the advice that was hitting me over the head.

I've been reading nutrition labels for a while now, but this time I was on the look out for sugar. I was surprised to find that one of my son's favorite snacks had loads of sugar in it: yogurt. I started buying plain yogurt and sweetening it with stevia, honey or maple syrup. I found other sneaky foods disguised as health foods that had lots of sugar in it as well, like cereals and granola bars. I got rid of all of it. Let me just say it made a huge, immediate difference. There were other things I did that I will share with you on a later post, but this one change made the most measurable difference. So much so, that I also decided to do the same for the other kids and myself.

If you do not have any of the above listed problems, there are still benefits to gain from reducing the amount of sugar you intake. I have learned that when you are living with "false energy" you might enjoy the temporary boost, but because there is opposition in all things, you also have to deal with the crash after. It's much better to strive for the "natural energy" that you get from having stable blood sugar and eating foods that energize and give life to your body. That is the way God intended it. He did not create sugar or refined flour or refined salt. We did. Man's substitutions are never better than God's versions. Just think about that one for a bit.

So here are some of God's versions that you can choose instead:

• Whole wheat
• Brown Rice
• Other healthy grains like Quinoa, Barley, Oats
• Fruit (we call it's nature's candy in our house)
• Natural Sea Salt
• Stevia, Honey or maple syrup for sweetening

As mentioned, there is a time and place for the "white food group" or simple carbs. This will be discussed further in a future post. But for now, if you are interested in fat loss or just simply improving your overall health, why not try to eliminate the white food group for a month and see how you feel?