Total Health Packs for Lifting Your Moods

 

Plus Five Steps to Overcoming Low Moods and Depression Naturally

I was fortunate enough to attend a conference in 1990 that dramatically changed my life and those that I could reach out to.

I trained with Dr. Priscilla Slagle author of “The Way Up From Down”. This book is now available for free on the internet.

She taught me how to help people overcome their mood related issues by better understanding the correlation between nutrition and moods. I have been building that repertoire ever since.

The following is an exceptionally brief overview of what I have learned about overcoming low moods in the last 22 years.  In that time I have helped literally thousands of men and women lift their moods naturally.

Most people believe that they must either suffer or seek relief through prescription medications.  And although there are times when medication is a lifesaver, I have found that the majority of people who are willing to commit to a natural approach and work with a qualified health practitioner, can experience a happy life, without drugs.

May this article give you hope and some new directions to explore.

Causes of Depression

Besides grief, loss, and unhappy life situations, I have seen low moods caused by

The most common problem is low serotonin and low norepinephrine.

What is Serotonin and Norepinephrine? 

Everyone makes neurotransmitters, which are chemicals that allow messages to pass from one cell to the next and are essential for communication between cells.  Neurotransmitters deliver many messages affecting such things as mood, sleep, appetite, aggression, memory and alertness, to name just a few.  The two most important neurotransmitters affecting mood are norepinephrine and serotonin.

How Do You Make Neurotransmitters?

Your body makes neurotransmitters from specific amino acids, vitamins and minerals.

Serotonin is synthesized from the amino acid tryptophan (found in turkey, beef and cheese).  It first converts into a substance called 5-HTP and then converts directly into serotonin. Norepinephrine is synthesized from the amino acid tyrosine (found in beef, fish and eggs).

But without enough calcium, magnesium, vitamin D, and B vitamins you cannot make serotonin or norepinephrine (or other neurotransmitters for that matter).

Five Steps to Overcoming Low Moods and Depression Naturally

STEP ONE

A great starting place for lifting your moods naturally is ensuring that you are eating high quality organic protein (turkey, chicken, grass fed beef, wild game, fish and organic free run eggs) and ensuring an adequate intake of the above nutrients (see below for more details).

STEP TWO

You can also increase your serotonin by eating healthy fats such as (butter, coconut oil, olive oil, and hemp seed oil) and avoiding unhealthy fats such as soy, corn, and canola oil.

All of these “low-fat” and “no fat” diets and food products are contributing to more and more issues with low moods.

Mood enhancing omega 3 fats are best found in wild salmon, sardines, herring, anchovies and mackerel (more about omega-3 below). But to get enough omega-3 without supplementing, you would need to eat wild fish about five times per week.  Note that canned tuna has usually had the oil removed.

STEP THREE

The second step is to do your best to eliminate enemies of serotonin and norepinephrine.

Top 10 Serotonin and Norepinephrine Zappers

  1. Poor diet: short on vitamins, minerals and quality protein.
  2. Stress: chronic high-stress situations whether real (physical stress) or perceived (worry and anxiety) can literally zap your brain of serotonin and norepinephrine.
  3. Winter: if there is not enough bright light, then there is no signal to your brain to produce serotonin.
  4. Lack of exercise:  exercise can raise serotonin and norepinephrine. However, if you are exhausted and overwhelmed, then you should not push yourself to exercise, as it can have the opposite effect and deplete your norepinephrine even further.
  5. Vegetarian diets: most vegetarian foods contain way less tryptophan and tyrosine than animal-derived foods.
  6. Stimulants: such as caffeine, ephedra, diet pills, and cocaine are serotonin’s number-one enemy.
  7. Artificial sweeteners: such as aspartame (NutraSweet) is serotonin enemy number two.
  8. Sweet and starchy carbs: raise your insulin levels and the insulin sweeps the tyrosine out of your bloodstream, into your muscles, and out of reach of your brain.
  9. Soy-based foods: tend to inhibit the conversion of tyrosine into norepinephrine.
  10. Alcohol is a DEPRESSANT not an upper!!!  No matter how tempted you are to drink, it isn’t a good idea when you are already depressed. Alcohol is a definite serotonin disruptor.

STEP FOUR

Take a daily vitamin/mineral supplement regime that is of high quality, well balanced, and highly absorbable. It needs to include the specific nutrients for converting amino acids into neurotransmitters along with other nutrients that are beneficial to mood repair.

The Total Health Packs meet these exact specifications.  Below is a listing of what you will find in each Total Health Pack and why.

Specific Nutrients for Lifting Your Moods

B vitamins: There are 11 nutrients that belong to the B complex family.

  1. B1 also called Thiamine
  2. B2 also called Riboflavin
  3. B3 also called niacin or niacinamide
  4. B5 also called pantothenic acid
  5. B6 also called Pyridoxine - However there is another form of B6 called pyridoxal-5-phosphate contained in the Total Health Pack.  It is rarely included in a B complex formula because it is the most expensive form.  This form of B6 is ready to use and does not require your liver to convert it to an active form.
  6. Choline
  7. Inositol
  8. Paba, which stands for paraminobenzoic acid
  9. Biotin
  10. Folic Acid
  11. Vitamin B12

Not all 11 nutrients are actually B vitamins but they are grouped together because they are interrelated in function.  When taking the B vitamins it is important to take all of them together.

B vitamins are necessary for normal functioning of the nervous system and may be its single most important factor for maintenance of the nerves.  If their supply is deficient enough, you can literally lose your mind experiencing depression, loss of memory, and even dementia.

Most people suffer from vitamin B deficiencies because

Are you low in B vitamins?  Here are a few common signs of a Vitamin B deficiency:

The B vitamins are needed to convert amino acids into the neurotransmitters serotonin and norepinephrine.

The B vitamins are also needed in large amounts to nourish your adrenal glands (known as your stress glands).  Remember, adrenal exhaustion is one of the causes of low moods.

Note: All 11 B vitamins are included in the Total Health Pack

Vitamin C and bioflavanoids: work together to help prevent stress burnout. Your adrenal glands use up about 90% of the vitamin C you take in and require a constant rich supply of the B vitamins as well. Again, this is critical given that adrenal exhaustion is a common cause of depression.

You need at least 1,000 mg of combined vitamin C and bioflavanoids twice a day.  The best form of vitamin C is buffered vitamin C known as calcium ascorbate.

Note: There is 900 mg calcium ascorbate and 180 mg of citrus bioflavanoids in each Total Health Pack

Vitamin D: as cholecalciferol or vitamin D3.  You need at least 500 IU to 5,000 IU per day.  Remember this vitamin is needed to convert the amino acids into neurotransmitters.

Vitamin D is referred to as the sunshine vitamin because you can make 10,000 to 12,000 international units (IU) of vitamin D in just half-hour of full on sun exposure but NOT if you are wearing sunscreen.  So, if you get regular sun exposure, you absolutely need less vitamin D in supplemental form.

Lack of sunshine is why Vitamin D is especially important for those who suffer with SAD (Seasonal Affective Disorder).

Note: There is 500 IU of Vitamin D3 in each Total Health Pack

Vitamin E: as an antioxidant vitamin E helps protect your brain from free radical damage caused by rancid fats.

Note: There is 400 IU of vitamin E (d’alpha tocopherol) in each Total Health Pack

Omega-3: is great for alleviating depression because omega 3’s first home is your brain. Every time you consume omega 3, your brain gets first dibs, because no other fats can do as good a job.

Most people are extremely low in omega 3 as the brain-activating DHA and EPA that help depression are only found in their active form in fish oil.  For example, flax oil, although a good fat and is a source of omega 3 fat, is less helpful than fish oil, especially in the brain.  This is because 2/3 of the population cannot readily convert its fatty acid ALA (alpha linolenic acid) into DHA or EPA.

Omega-3 also works by slowing down the enzyme that destroys mood boosting neurotransmitters.

The DHA content of omega 3 is one of the building materials for the central nervous system and is important for the normal functioning of the brain, nerves, and adrenal glands.

Note: Each Total Health Pack contains EPA 180 mg and DHA 120 mg from Wild Salmon Oil

Magnesium: The more stress you are under the more magnesium you will use up.  Couple that with diets that do not provide enough magnesium and you’ve got trouble.  There is overwhelming evidence from clinical studies that prove the effectiveness of magnesium in the treatment of depression. Largely this has to do with the bodies need for magnesium to convert amino acids into neurotransmitters.

It is important to take the most absorbable form of magnesium known as magnesium citrate.

Some symptoms of a magnesium deficiency include anxiety, depression, restlessness, confusion, irritability, brain fog, fatigue and irregular heartbeat and tight, aching muscles.

Calcium: is a critical mineral involved in the release of neurotransmitters.  However, do not assume more is better.  Calcium should always be in a one to one ratio with magnesium.  Or you should consume LESS calcium than magnesium, but never more calcium than magnesium.  Make sure you compare apples to apples. When taking calcium it too should be in the calcium citrate form in a one to one ratio with magnesium citrate.  Calcium carbonate is the most poorly absorbed form of calcium.

Note:  Each Total Health Pack provides properly balanced calcium and magnesium in citrate form

For a full list of the nutrients contained in each Total Health Pack please view the Ingredients Here

STEP FIVE

Consider joining my Inner Circle.

Coaching on these and other health issues are provided through my Inner Circle coaching program or Consultation Packages. For details visit www.BrendaEastwood.com under Support.

The information made available in this article is provided for educational or reference purposes only. Nutritional Therapy and/or Coaching is not intended as a diagnosis, treatment, prescription, or cure for any disease, mental or physical, and is not intended as a substitute for regular medical care.

Copyright Brenda Eastwood 2012 – “Total Health Packs for Lifting Your Moods”

MaximumResults@shaw.ca  www.BrendaEastwood.com   www.TotalHealthPack.com

Would you like to use this article in your E-zine or website?  You may, as long as you include this complete write-up with it: Brenda Eastwood is a holistic health expert who specializes in Women’s Health Issues.  Her expertise stems from over 30 years’ experience as a Registered Nutritional Consulting Practitioner.  This includes ongoing research, 17 years running a successful private practice, presenting hundreds of seminars and workshops, as well as coaching clients through her unique online Inner Circle program. Today she is able to reach out to even more women through her regular article contributions to HANS (Health Action Magazine) and her book “Get off the PMS and Perimenopausal Roller Coaster, Learn 9 Natural Fast Track Solutions to Balanced Hormones”. For more information on Brenda Eastwood please visit www.BrendaEastwood.com or for information on her Total Health Packs visit www.TotalHealthPack.com