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Entries tagged as ‘Depression’

SAD, Sleep and Seasonal Blues

11 March, 2009 · Leave a Comment

Do your moods take a dive in the winter? Finding it hard to sleep? Don’t despair! You’re not alone, and there is hope…

People have been talking about “SAD” for about ten years now, and it’s generally well recognised that people’s moods can take a dive in the winter. According to the SAD (Seasonal Affective Disorder) Association, half a million people suffer from this condition every winter between September and April, in particular during December, January and February. It’s important to distinguish between “sub-syndromal SAD – or the winter blues”, which is a mild, but debilitating condition, causing discomfort, and SAD – which is a seriously disabling illness, preventing people from functioning normally when they don’t have continuous healthcare.

Shortening of daylight hours can cause an imbalance in the hypothalamus of the brain, resulting in many symptoms, ranging from hormone imbalance, lethargy, poor appetite control, to depression and insomnia. Other people notice a lack of sex drive, mood changes and irritability. Most of the research into mechanisms and treatment has focused on changes in levels of the brain chemicals melatonin and serotonin in response to changing lengths of exposure to light and darkness, and natural remedies may work on restoring balance of these chemicals in the brain, as well as enhancing general mood, and assisting sleep. This can start as early as the autumn (September), and last right through to the end of winter (even up until April) and, though it affects people of all ages, is most often noted between 18 and 30 years of age.

Self-Help for SAD

If you go to your doctor for help with Seasonal Depression, you are likely to be offered some form of antidepressant medication (though some can leave you feeling lethargic), and some GPs may suggest counselling – which has been found to be useful. Some people choose to tackle the problem using nonmedicated approaches, and a highly successful option is light therapy, which has been proven to be effective in up to 86% of diagnosed cases if exposed to bright light (ten times the intensity of domestic light) for between 30 minutes and 4 hours per day. Of course, to get the level that’s right for you, you will have to speak with a healthcare practitioner, as light boxes vary in their output intensity. Unfortunately, they are not available on the NHS, though some systems are available for around £100 to £150.

Many sufferers show signs of a weakened immune system, and should take extra care to include nutrient rich, immune-strengthening foods (such as fresh fruit and vegetables) in their diets. Dairy, meat, nuts, seeds and pulses provide important trace minerals to help fight off infection.

Oily fish help to maintain stamina and endurance and taking cod liver oil will help to raise levels of vitamin D in the body – which can get low once daylight hours diminish.

Proper blood sugar balance is important, so try to cut out refined carbohydrates (white bread, sugary, rice or corn-based cereals, jam, sugar and honey – to name but a few). Instead, use complex carbohydrates like wholegrain cereals, bread and pasta, mueslis which include nuts and seeds, and plenty of vegetables. Supplementing with chromium (around 200 microgrammes daily) can help to balance blood sugar.

Cut out caffeine and alcohol, which naturopaths believe interfere with brain chemistry (affecting the body’s “feelgood” mechanisms). Instead, choose caffeine-free alternatives such as herbal teas, or coffee substitutes.

Under practitioner supervision, you could take supplements which affect mood. L-tryptophan is a protein building block which is used to make the feelgood chemical serotonin in the brain. A substance related to this – 5-HTP increases serotonin production. St John’s wort’s has been shown to help SAD where there is established clinical depression, but there is little evidence that it helps people who are just feeling a little ‘down’.

Down all the time?

Depression is characterised by unhappy feelings of hopelessness and can result from stressful events, hormonal imbalance, biochemical changes in the brain and many other causes. For this reason, it is really important to visit a respected healthcare practitioner (your health store should be able to give you some names and contact details) to get thorough care.

Naturopathically, you might want to consider food allergy testing (as this has been linked to depression), cutting down on excess caffeine and sugar (which are both said to affect brain biochemistry) and take more exercise. Even before you see a practitioner, you might like to start taking a medium potency multivitamin and mineral supplement (containing around 30 to 50mg of most of the B vitamins), and a strong antioxidant formulation containing immune-supporting nutrients like selenium, vitamin C, zinc and other trace minerals. You can also chose some mood-lifting essential oils such as mandarin, lavender or neroli.

The Symptoms of SAD

Lethargy: Feeling of fatigue and inability to carry out normal routine

Overeating: Craving for carbohydrates and sweet foods, usually resulting in weight gain

Loss of libido: Decreased interest in sex and physical contact

Depression: Feelings of misery, guilt and loss of self-esteem, sometimes hopelessness and despair, sometimes apathy and loss of feelings

Social problems: Irritability and desire to avoid social contact

Anxiety: Tension and inability to tolerate stress

Mood changes: In some sufferers, extremes of mood and short periods of hypomania (overactivity) in spring and autumn.

Sleep problems: Usually desire to oversleep and difficulty staying awake but, in some cases, disturbed sleep and early morning wakening.

Self-help for sleep

It’s horrible tossing and turning at night because you can’t get to sleep. Insomnia can affect people at any time of life, and for some, it is a persistent problem which needs careful management. Here are some easy steps that you can take to help you get a good night’s sleep…

Reach for the caffeine-free teas!: Herbals such as chamomile, valerian and hops are naturally calming, so it makes sense to use these last thing at night. Some companies have also created ’sleep’ blends which you could try. Alternatively, try soothing fruit teas such as raspberry, or caffeine-free malt drinks.

Healthy night-time stomach settlers: To stave off hunger, and to give you that cosy night-time feeling, heat up some milk (or milk alternative such as soya) and have a simple breakfast bar. This will fill you up for the night ahead, but not give you indigestion.

Late night essentials: There’s nothing like neroli, patchouli and sandalwood, in a warm bath (follow manufacturer’s instructions) or placed on a tissue under your pillowcase) to relax you late at night. It also helps to focus the mind on sleep, which can help people manage their tendency to anxiety.

Herbs to the rescue! For hundreds of years, herbs have been used to help manage healthy sleep. See a herbalist to discover which ones are right for you, and look out for preparations including valerian, chamomile, hops, passiflora and skullcap.

Natural Lifestyle

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St John’s Wort, effective in treating moderate depression

16 February, 2009 · 2 Comments

It is becoming more widely known that the herb St John’s Wort is as effective in treating moderate to severe depression as Seroxat, one of the prescribed options which has been known to provoke suicide and aggression. This is a serious endorsement of the humble herb.

Hypericum Perforatum, or St John’s Wort, as we more commonly know it; is a yellow flowered plant which contains many chemical compounds, including hypericin and hyperforin. The ancient Greeks were aware of its healing properties and used it to treat many ailments, including sciatica and poisonous reptile bites. In Europe it was, and still is, popular for the topical treatment of wounds and burns; ear infections, cold sores, and as a folk remedy for kidney and lung ailments; anxiety, as well as depression; and in other areas has long been used for mental disorders and nerve pain. Whatever the credibility of these traditional uses, we now do know that St John’s Wort is effective as a mild mood lifter and can help with SAD too. The standard recommendation for mild to moderate depression is 300 mg of St John’s Wort extract 3 times daily. Results can be noted as early as 2 weeks, and length of use should be discussed with a health-care professional. St John’s Wort is available as capsules, tablets and extracts.

Are there any side effects or interactions?

St. John’s Wort could, theoretically, make the skin more sensitive to sunlight, but this is rare when used at recommended levels. However, fair-skinned individuals should be alert for any rashes or burns following exposure to the sun. This shouldn’t be a problem in the winter in the UK. St John’s Wort can’t be taken with any other anti-depressants or with the contraceptive pill. So check with your doctor before use. Isn’t it good to know that there are natural, herbal products to help at such times. St John’s Wort is natural enough and can also give that added lift after a bereavement, or personal tragedy.

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St John’s Wort – the herb associated with helping mild depression

3 February, 2009 · 2 Comments

It is becoming more widely known that the herb St John’s Wort is as effective in treating moderate to severe depression as a drug that causes concern over side-effects. Credibility of this practice was strengthened recently when researchers in Berlin compared the herbal extract WS5570 with the drug Seroxat (which can cause suicide, aggression etc). The results of the findings were first reported on BMJ (British Medical Journal) online.

Hypericum Perforatum, or St John’s Wort, as we more commonly know it; is a yellow flowered plant which contains many chemical compounds, including hypericin and hyperforin.

The ancient Greeks were aware of its healing properties and used it to treat many ailments, including sciatica and poisonous reptile bites. In Europe it was, and still is, popular for the topical treatment of wounds and burns; ear infections, cold sores, and as a folk remedy for kidney and lung ailments; anxiety, as well as depression; and in other areas has long been used for mental disorders and nerve pain.

Active Constituents

St. John’s Wort has a complex chemical makeup that includes hypericin and other dianthrones, flavonoids, xanthones, and hyperforin. While it was previously thought that the anti-depressant actions of St. John’s Wort were due to hypercin, and inhibition of the enzyme monomine oxidase,current research has challenged this belief. Recent studies have focused on other constituents, such as hyperforin, xanthones, and flavonoids.

New research suggests that St. John’s wort extracts exert their antidepressant actions by inhibiting the re-uptake of the neurotransmitters serotonin,norepinephrine,and dopamine. This action is possibly due to the constituent hyperforin. By making more of these neurotransmitters available to the brain, St. John’s Wort is able to act as an antidepressant.

How Much Is Usually Taken?

The standard recommendation for mild to moderate depression is 300 mg of St Johns Wort extract 3 times daily. Results can be noted as early as 2 weeks, and length of use should be discussed with a health-care professional. St John’s Wort is available as capsules, teas and extracts.

Are there any side effects or interactions?

St. John’s wort could, theoretically, make the skin more sensitive to sunlight, but this is rare when used at recommended levels. However, fair-skinned individuals should be alert for any rashes or burns following exposure to the sun. Preliminary evidence suggests there may be a risk of St. John’s wort interacting with selective serotonin reuptake inhibitor (SSRI) drugs, such as Prozac; and causing side effects known collectively as serotonin syndrome. For those taking an SSRI who wish to start St. Johns Wort; please see a doctor.

Caution

Always check with your doctor if you are taking any other medication, as St John’s Wort can’t be taken with any other anti-depressants or with the contraceptive pill.

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Malt Syrups for Sweetness

5 November, 2008 · Leave a Comment

Health Benefits: Sugars are the fuel of life, and sweeteners are something everyone instinctively desires. How we satisfy this craving for sweets can have a significant effect on our health and happiness.

The quick energy lift from refined white sugar, brown sugar, fructose, honey, and maple syrup can cause rapid mood shifts on a daily basis. Over long periods of time, this can result in mental illness, hypoglycemia, diabetes, and other hormonal and degenerative diseases.

When choosing sweeteners, it is important to consider both quantity and quality. There is, of course, a world of difference between using lots of white sugar, which has no nutritional value, and using a moderate amount of honey or maple syrup, which has some nutritional value. However, even regular consumption of these higher quality sweeteners can cause rapid upsurges in blood sugar levels, followed soon after by dramatic plummets.

This cycle, often referred to as the “sugar blues,” is due to a high concentration of simple sugars. The next time you start the day with pancakes smothered in maple syrup, pay particular attention to your emotions over the next few hours. The first sign of the sugar blues is usually anxiety or irritability, typically followed by low energy or depression.

If you are eating a healing diet or if you simply want to enjoy the highest quality sweeteners available, choose naturally malted whole grain sweeteners such as rice, barley or brown rice malt syrup. Like many of the traditional foods used in macrobiotics, these cereal malt syrups are made by a slow, natural enzymatic process, as the whole grains are partially broken down to yield a thick, rich, sweet liquid.

Rice malt syrup contains about 30 percent soluble complex carbohydrates, 45 percent maltose (grain malt sugar), 3-4 percent glucose, and 20 percent water. The glucose is absorbed into the blood almost immediately. The maltose takes up to one and a half hours to digest, and the complex carbohydrates are gradually digested and released for up to four hours. Unlike other concentrated sweeteners, which are high in simple sugars, rice malt syrup provides a slow but prolonged source of energy that is calming and soothing.

Another advantage of rice or brown rice malt syrup is that it has many of the B vitamins and minerals that are found in rice and sprouted barley. Characteristically rich but mild flavored, rice malt syrup complements simple foods, whereas honey, maple syrup, and molasses have stronger, often overpowering tastes.

The Macrobiotic Guide

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Healthy Emotions, Healthy Mind

5 November, 2008 · 1 Comment

Feeling depressed, lethargic and stressed out as the winter arrives? Don’t despair, there are plenty of remedies, therapies and foods to help you shake off the winter blues.

You don’t have to suffer from SAD to feel emotional and stressed over the festive season. Part of the trouble can be physiological – the short, dark days really can put our bodies into hibernation mode. Some of it is mental as well. Bad weather and too much time indoors can be frustrating. For others it may be family tensions, work pressures, financial fears or too much over-indulgence which is to blame. Here are some effective remedies and therapies to keep your energy and spirits up, and your mind alert and healthy throughout the winter.

Healthy Lifestyle

Even in the winter try and maintain regular exercise. It can boost mood and energy levels and has the added benefit of helping maintain a healthy weight over the festivities.

If stress levels are high, planning ahead will help you feel in control. Buy presents throughout the year to avoid financial worries and start preparations for Christmas early. Workloads can also pile up so aim to finish projects long before they’re due, knowing that you’ll have less time as the holidays approach.

Eating Right

Your desire for carbohydrates may skyrocket in winter months. This is partly because these foods boost levels of serotonin in the body which boost our mood. Eat a low-fat, high-carbohydrate diet that contains wholegrain breads, cereals, rice, nuts, seeds and plenty of fruits and vegetables. These foods are high in fibre which can help ease cramps and constipation brought on by stress.

Low levels of B vitamins and vitman C have been associated with depression. B vitamins are energy boosters and vitamin B6 helps to produce serotonin (found in yeast extract, wholegrains, soya, oily fish green leafy vegetables, bananas). Calcium and magnesium soothe the nerves and can be useful if emotional stress is interfering with sleep. Less exposure to sunlight can leave some people lacking in vitamin D. Oily fish are naturally rich in this vitamin and contain omega 3 fats which may also be beneficial in treating depression and lifting mood. Research studies have also shown that supplementing with omega oil supplements (containing either omega 3, or a combination of omega 3 and 6) can increase short term memory, stamina and mental alertness.

It is worth taking a multi-vitamin and mineral supplement as a nutritional safety net over the winter months. Other useful supplements include Co-enzyme Q10 which can increase oxygen uptake and energy production. 5-HTP is a form of the amino acid trytophan which boosts serotonin levels in the brain and improves mood (but do not take with any drugs especially anti-depressants without first consulting your doctor).

You might think that downing a large cup of caffeine-rich coffee is the answer to your energy gain, but, in the long term, you might choose to cut out caffeine as this substance stimulates the secretion of adrenaline resulting in nervous tension, irritability and insomnia. Instead drink plenty of fluids such as water, herbal teas or coffee substitutes.

Herbal Helpers

St Johns wort is an effective herbal treatment to lift your mood. Known as the sunshine herb it acts like a natural anti-depressant. Available in capsule and tincture form take 300mg extract up to three times a day. Ginkgo biloba and Kava kava are also effective and the plants skullcap, valerian and cowslip are great relaxants.

Bach flower remedies can be useful for tackling a range of emotions. The remedies come as a liquid, preserved in brandy. Dilute two drops of each remedy that you need into a 30ml dropper bottle, top up with mineral water, and take four drops four times a day. Alternatively you can put the two drops into a glass of water, and sip from that at intervals. Try olive if you’re feeling exhausted from work pressures, mustard for depression, or gorse for despair.

Alternatively, you can buy combination homeopathic remedies designed to deal with any emergency or stressful event – just look on the labels too see what they’re called – they’re easy to spot!

Mind research – interested in Alzheimers?

If there’s one health condition which has sparked real interest in mind health it’s Alzheimers. People with Alzheimers develop progressive loss of memory and gradually lose the ability to function and to take care of themselves. The cause of this disorder is not known, although the problem appears to involve abnormal breakdown of acetylcholine (an important neurotransmitter in the brain). Research has shown that high intakes of fish (rich in omega 3 oils), and good intakes of the antioxidants, vitamins C and E decreases risk, whereas high intakes of saturated fats and excess calories increases risk. Some people also supplement with ‘phosopholipids’ (either as lecithin, or more specifically, phosphotidylserine) – which are known to be fundamental for healthy nerve function, and communication of information in the brain. On the herbal front, Ginkgo biloba improves circulation of blood to the head, thus increasing the amount of nutrients and other fine biochemical substances to the brain.

Dealing with hair loss – the natural way…

Everyone loses a certain amount of hair every day, but dramatic hair loss can have an underlying cause; hormonal imbalances, stress, shock or nutritional deficiencies, for example.

Whilst there is some controversy about whether complementary therapies can actually cure baldness, there are some well-established ways that you can reduce hair thinning and encourage healthy growth.

Massage encourages blood flow to the scalp, and using an aromatherapy carrier oil such as jojoba can keep the scalp conditioned. Some herbs, such as ginkgo biloba also increase circulation to the extremities (ie, the head). See a qualified herbalist for the right intake for you. Herbs such as ginseng are also useful to help to re-balance the body in situations of stress. For prolonged stress and anxiety, consider relaxation techniques, and counselling, which will deal with the root cause of the problem, and support this by taking a high potency multivitamin and mineral – containing iron, vitamin C, and high intakes of B vitamins – especially pantothenic acid (vitamin B5).

Natural Lifestyle © Natural Lifestyle November 2005 in connection with Natural Health Week

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Men’s Health

4 November, 2008 · Leave a Comment

Are you a man? Do you care about one? Do you know what health problems they have, or could have, or how to tackle them?… Natural Lifestyle finds out.

What all men need to know…

From an early age, men need to start taking good care of themselves. Research studies have highlighted stark differences in men and women’s health, and it makes a surprising read. Men are slightly more likely to smoke than women, men are more likely than women to be overweight, men are about three times more likely to kill themselves than women, men are more likely than women to drink alcohol excessively and men are more likely to use illegal drugs. But why?

Is it that men are still brought up to believe that they must be strong and tough, and behave as if they are indestructible? What’s more, men don’t need to see a doctor to get contraception, have smears, see a midwife or have mammograms. And even when they do want to see a doctor, most GP’s surgeries only open at times when men are likely to be at work. Are we surprised, then, that many men turn to natural health products to manage health conditions?

Whilst this should be no substitute for proper medical care, there are some useful remedies and recommendations that could help.

Looking after your heart…

If you’ve got a family history of heart trouble, it makes sense to take good care of your own. More exercise, a healthy diet and stopping smoking are essential for heart health. Nutritional supplements based on antioxidant nutrients such as vitamins A, C, E, selenium, magnesium and sometimes plant extracts such as quercetin or pycnogenol, which guard against free radical build-up (a precursor to development of atherosclerotic plaques) should be considered. If you have high blood pressure, don’t forget low sodium products as re placers for table salt, and advise men to jazz up their diets with a few spices just to keep food interesting. Other formulations that might be recommended to you by a healthcare practitioner include:

  • A supplement containing vitamin B12, B6 and folic acid will reduce heart disease risk (by keeping levels to homocysteine in the blood low).
  • Vitamin E (at least 400iu daily) should be taken to reduce risk of heart attack in those with established heart trouble.
  • Olive oil capsules were launched onto the market about four years ago and help displace high intakes of saturated fats in the blood, as well as decreasing “bad” LDL cholesterol, and increasing “good” HDL cholesterol. Other options for cholesterol balance include: red yeast rice, beta sitosterol, octosanol, wild yam and artichoke.
  • Fish oils at around SOOOmg daily (in split intakes of 1000mg) can also be chosen and linseeds also have a good ratio of omega 3 oils, so should be eaten in the diet, as should soya products, which provide isoflavones which are heart protective.

Never forget your nethers!

When it comes to prostate and sexual health, it really is important that men realise that modern lifestyles and diet have been taking their toll. Lack of exercise (which promotes healthy circulation, a factor in reproductive health) and poor diet has led to what the papers called the “great sperm disaster”. Sperm counts are getting lower, and the emphasis should shift from formulations which promise men they’ll reach new heights in the bedroom, to an overall health and diet plan including plenty of fresh fruits and vegetables, organic foods, plenty of nuts, pulses and the famous pumpkin seeds which are rich in minerals especially zinc for healthy sperm formation and prostate health).

Other items of interest

Take a look at what manufacturers have to offer:

  • Some formulations are broad spectrum, including all major vitamins and minerals for general health, with enhanced levels of zinc, vitamin E, possibly B vitamins for energy, antioxidant nutrients and amino acids such as arginine and glycine.(These nutrients are often recommended in higher amounts for infertility).
  • Look for products that may be specific to reproductive health, including herbs such as Africanum pygeum (frequency of urination and inflammation), ginger or ginkgo biloba (circulation), Korean ginseng (sexual performance – especially erectile dysfuntion).
  • Many products are marketed for prostate health in later life for urinary tract infections or Benign Prostatic Hyerplasia (think of Saw Palmetto, which can be used for male urinary discomfort).
  • Soya supplements may be specifically marketed for helping to maintain healthy prostate, as research shows a clear link between intake of isoflavones and prostate cancer risk. These formulations are often based on Red Clover.

Anxiety, stress and depression

At any one time in the UK, 45% of those being treated for anxiety are men, and 40% of those for depression.

Natural therapies can work wonders for stress-related conditions, taking a holistic approach to stress, anxiety and depression, including aromatherapy, acupuncture, t’ai chi, reflexology and are sure to recognise how popular medical herbalism has been for these conditions (think of the role of St John’s Wort, Kava Kava and ginseng to name just three). Nutritional programmes where caffeine is cut out (recommend caffeine free drinks), plenty of slow-release carbohydrates (recommend beans and pulses) and an all-round healthier diet (plenty of organic produce, fruit and vegetables) will help. There are many “hectic lifestyle”, “busy people’s” formulations – which are essentially designed for stress (though not allowed to say it) that you can suggest and will often include increased levels of B vitamins and antioxidants. As well as tackling the stress itself, manage a poor diet, which is often a knock-on effect from lack of interest in, or time to prepare good meals. Flower remedies may be used for emotional/mental aspects of stress, anxiety and depression and Australian Bush Flower Essences can be recommended for people who are always over-committed and who need to mate time for themselves and their relaxation.

Natural Lifestyle © Natural Lifestyle

Categories: Men's Health
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St John’s Wort and the blues

23 January, 2008 · Leave a Comment

Christmas is over but winter is not. Like the weather, many people’s mood is dull. And like New Year debts, many people’s anxiety levels are high.

Depression and anxiety levels rise once the Christmas decorations come down. And the short days, dark mornings and afternoons and cold, damp weather compound these feelings. It’s even said that January 24th is the most depressing day of the year, thanks to the combined effects of poor weather, debts, time since Christmas and failed New Year resolutions.

Help is at hand however, with a natural supplement that addresses both anxiety and depression. St John’s Wort with Passion Flower combines the well-known and documented effective natural
anti-depressant with the calming properties of Passion Flower to relieve mild to moderate depression, anxiety and Seasonal Affective Disorder (SAD) without the side-effects so often associated with prescription drugs.

A Winning Combination
It is thought that the synergistic behaviour of these two herbs in one supplement is more effective than if each was taken separately. The two key aspects that each treats mild depression and anxiety are interrelated: if you are mildly depressed you feel anxious and if you are anxious this can lead to mild depression. Conversely, if you manage your anxiety you will be less depressed and if you are less depressed your anxiety levels will fall. As mild depression and anxiety co-exist
in people, so do the herbs that can help in this St John’s Wort with Passion Flower supplement.

St John’s Wort (Hypericum perforatum) has been recognised for some time to relieve the symptoms of depression and SAD (Seasonal Affective Disorder) by increasing the brain’s take up of serotonin and dopamine which are lacking in a depressed person. There are several studies that have shown that extract of St John’s Wort increases the uptake of serotonin, noradrenalin and dopamine in the cells of the brain. It is effective in treating mild to moderate depression and SAD symptoms.

Passion Flower is an herbal remedy from the Native American Passiflora incarnata L. plant. It works on physical and mental symptoms of stress, relaxes muscles and anxiety and is a safe natural
tranquilliser that is non-addictive.

“St John’s Wort has long been recognised to help counter depression but the emergence of this supplement with Passion Flower that simultaneously addresses anxiety is proving to be very effective,” says Jayney Goddard, President of The Complementary Medical Association who has a number of patients that have responded very well to this combined herbal supplement.

How Do I Take St Johns Wort with Passion Flower?
Take one tablet twice a day with a glass of water, cutting down to a maintenance dose of one a day when symptoms improve. People with a sensitive stomach are advised to take the tablet(s) with meals.

NOTE:
St John’s Wort with Passion Flower should not be used by pregnant or breastfeeding women. Anyone on prescription drugs should also check with their doctor before taking St John’s Wort with Passion Flower as it has some contraindications with certain drugs.

Clinical studies and further detailed information to support this release are available.

See also GoodnessDirect – St John’s Wort supplements

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Foods to eat in winter to beat the winter blues

3 January, 2007 · Leave a Comment

Christmas is over and there has been a general “low” ebb around in the moods of me and my friends. Has it affected you too? Of course we don’t want to turn to the normal mood foods like chocolate, or carbs like macaroni cheese or mashed spuds at every sigh. I’ve discovered there are other foods which are effective in altering our brain chemistry to help combat this mild ‘dark days’ depression.

It is known that fish oil, which contains high amounts of omega-3 fatty acids and people battling depression have been seen to have low levels of a type of the fatty acid EPA. Fish oil tastes too horrific for some, if that is you, you could turn to walnuts and flax seeds.

Brown rice is another winner. It contains B vitamins B1, B3 and folic acid all of which help regulate mood. It has the advantage of being low on the GL (Glycemic Load) listing, (see previous posting) and so helps prevent blood sugar swings and the mood swings that often accompany them.

Brown rice is a mile away from the instant white rices we get too used to, this is the real McCoy, rice with a bite. It needs cooking for up to 40 mins depending on quantity etc, but is well worth it.

If food is not your thing you can try our new daylight bulbs at only a fraction of the cost of a SAD light. Then again you could try both for good measure.

Here’s to lighter days.

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Depression and St johns Wort

12 September, 2005 · 1 Comment

My Mother suffered from depression for years back in the late 60’s early 70’s. In those days people attitude toward depression was far from what it is now. It was not uncommon for her to be told to pull her self together, by friends, family and the medical profession. What my mum went through has had a definite effect on me and my attitude toward depression.

Fortunately times have changed and so have everyone’s attitudes towards depression. Do you know that it affects as many as one in eight men and one in five women at some time in their lives.

It is now known that depression is caused by an imbalance of chemical messenger in the brain that pass signals from one brain cell to another. It would seem that all sorts of events can trigger this imbalance – big events like bereavement, relationship breakdowns to the normal hormonal swings in women.

I am especially interested in the use of St Johns Wort (Hypericum perforatum) to treat or help mild to moderate depression. There is absolutely loads of info around on this now. Here are a few recommended reading sites:
http://nccam.nih.gov/health/stjohnswort/
http://www.clinical-depression.co.uk/faq/herbal.htm
http://www.hypericum.com/

These give both the for’s and against and the cautions.

So as a generalisation it can be seen that a standardised preparation of St John’s Wort are as effective as the prescribed antidepressants in treating mild to moderated depression, but without so many side effects. (Please be aware of the cautions though if you are interested, you must not take St Johns Wort without consulting your doctor as there are several categories of people who should not try it.)

St Johns Wort seems to work by encouraging the serotonin re work for longer – that’s lesley speak – and the active elements also increase nocturnal production of melatonin hormone which is the brains own natural sedative, thus improving the quality of sleep.

St Johns Wort is available in different forms, but 900mg a day in some way is recommended: see this info on dosage and remember it takes a while to build up in your system.

p.s St Johns Wort is also good for piles!

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