|9 years ago :: Oct 21, 2007 - 6:29PM #1|
Because appropriate attention one’s nutritional intake is essential
to a healthy sense of well-being and our mental state,
and for the purpose of exploring and examining nutritional support issues relative to depression,
this thread is a consolidation of nutritional information for easy future reference.
Before I start, however, I need to remind you
that I am not a professional health care worker,
just a wise consumer.
Everything I will share here is a matter of public documentation available to all wise consumers.
Also, while vitamins/minerals are supplemental
(as in, they are “in addition to” not a “replacement for” treatment),
IME nutritional supplements can contribute a whole lot of valuable and significant support
to any healing process, physical or mental.
|9 years ago :: Oct 21, 2007 - 6:33PM #2|
Here was my own eye-opener with regards to nutrition and mental health:
an introduction to a chapter on the B-vitamin complex that I read in a nursing textbook on nutrition
opened with an anecdote about how in the early 1900's, newly learned attention to nutrition
actually changed the course of one hospital for its mentally ill patients.
This facility was cutting edge for its time, and they’d made news by adding a nutritionist to their staff.
In addition to increasing nutritional standards in the kitchen,
she promptly put all the patients on the same daily vitamin regimen.
Little by little the patients began to get better and to go home until ultimately,
the hospital closed entirely because so many patients had gone home.
What was her “miracle drug?”
Vitamin B complex.
In The Complete Book of Vitamins (Rodale Press, 1977), there’s a handy chart titled “Vitamins at a Glance”
which lists the separate components of the B-complex.
One column heading is “Preventive and/or Therapeutic Applications.”
In other words, what a vitamin can heal/cure/support.
Often times this column also indicates what the lack of a vitamin can cause.
Quoting from under that heading for B-complex vitamins and components,
here is a partial list of just the mind-related conditions that B-complex deals with:
“stress-induced diseases, emotional stability, nervous disorders, fatigue, personality disturbances, dementia, stress, weakness, irritability, mental fatigue, insomnia, schizophrenia, depression, and mental illness.”
Please note that nervous disorders, depression, insomnia, and mental illness
are mentioned in a number of the vitamin’s components.
Read on to find out how and why our new nutritionist was able to close down that hospital ...
|9 years ago :: Oct 21, 2007 - 6:43PM #3|
Among other things, B-complex is a mind-vitamin.
Again paraphrasing and quoting The Complete Book of Vitamins (Rodale):
…in trying to determine B-complex deficiency], “R. Glen Green, M.D. …
”When a patient experiences some or all of these things – even sometimes –
Now certainly I’m not suggesting that B-complex can cure schizophrenia.
But what is significant is that a simple vitamin has been linked
If you're interested in trying nutritional support for yourself, read on.
|9 years ago :: Oct 21, 2007 - 7:01PM #4|
Before giving the nutritional support of vitamin B-complex a try,
1. It’s very fragile and easily destroyed by excessive cooking, heat, or sunshine.
2. Stress also destroys B-complex, as does caffeine and smoking.
3. Among other foods like eggs, liver, brewer’s yeast, etc., B-complex is found in green leafy vegetables.
4. B-complex is a water soluble vitamin, meaning that it’s difficult to overdose,
5. For maximum benefit, vitamin B-complex should be taken with vitamin C to work efficiently.
6. It’s advisable to take B-complex with meals, or at least with milk.
7. Although the components of vitamin B-complex can be purchased separately,
8. If you already take a multivitamin, or if you’re looking to begin taking a multivitamin,
Still with me?
|9 years ago :: Oct 21, 2007 - 7:14PM #5|
The RDA, or Recommended Daily Allowance, is the government issued guidelines
On my personal journey, well, being an impatient person, I wanted results fast,
Think of it this way: your body is like your car.
Next: how to buy vitamins
|9 years ago :: Oct 21, 2007 - 7:23PM #6|
The key to a good multi-vitamin is a good B-complex (minimun: 50 mg.)
As it's explained, each component of the complex is a world of healing unto itself - but only within the complex.
|9 years ago :: Oct 21, 2007 - 7:37PM #7|
I am frequently asked if there’s a difference between natural and non-natural, or synthetic, nutritional supplements.
|9 years ago :: Oct 21, 2007 - 7:50PM #8|
Okay, so you've decided to give vitamins a try.
Now, you get to choose further – multi-vitamin or B-complex with supplementation?
Any form - tablet, pill, liquid - is effective,
Again, I'm not a healthcare professional –
Next: Questions we didn't cover
|9 years ago :: Oct 21, 2007 - 11:43PM #9|
Q: What is 5HTP? I’ve heard that it can help with depression.
'5 HTP, an amino acid, is a seratonin precursor.
Studies and clinical testing have shown that this over the counter supplement
to effectively treat depression, among other conditions.
For more information on 5HTP, click here
Q: I don't eat any veggies. I eat a lot of meats, and sugars, and starches. Is that bad?
A: While meat is okay (do be careful about too much red meat),
sugars and starches are nutritional demons.
Refined sugars are the worst,
and starches (a/k/a carbohydrates) are categorized into good and bad -
both groups provide energy,
but good carbohydrates (whole grains, sweet potatoes as opposed to white, etc.)
provide the body with long-lasting energy and maintain even blood sugar levels.
To understand carbohydrates, consult the “Glycemic Index.”
Click here to get to info on how it works.
Each food has a glycemic number depending on how fast it is digested.
The lower the number, the better the carbohydrate is.
Also click here then scroll down to get to a general list of foods on the glycemic index.
Vegetables (and fruits) are extremely important.
In addition to providing fiber to keep the system clean and toxin-free,
they also fight diseases like cancer, etc.
A juice, like V-8, makes vegetable intake less painful.
Get it salt free though and salt to taste if you must,
but if you can drink it totally unsalted, so much the better.
Fruits give a sugar boost without messing with the blood sugars
which in turn contributes to depression, low energy, weight gain, etc.
Unlike vegetable juices, however, fruit juices have a lot of sugar,
so opt for fresh fruit, or unsweetened canned fruit (although fiber content is compromised somewhat)
or even frozen fruit (like berries, etc.)
Dried fruits are good too, but cause dehydradration, so increase water intake –
plus avoid overeating dried fruits.
Q: Is it okay to eat just when I feel like it rather than on a schedule?
A: This works for some, but typically can cause problems
like weight gain, low energy, blood sugar problems, etc.
The body is like a vehicle, in that it’s important to keep it fueled.
A car can’t drive without gas, yet many people start their day without breakfast.
The body does best on a 3-meal schedule with about 4 hours between meals,
or 6 smaller meals with 3 hours in between.
Try both to see which your body responds best to…
the important thing is to keep the body evenly fueled.
Q: What are the best vitamins for me to take? Also do they have any side effects?
A: The best is a good multi-vitamin with minerals.
Typically, department or grocery store vitamins are not very good,
so if your budget allows,
purchase vitamins/minerals at a health food store.
In addition, if the multi-vitamin doesn’t lessen your depression,
supplement it with extra vitamin B complex.
To avoid side effects (usually nausea), take any vitamins/minerals with vitamin C –
it helps the body to assimilate the vitamins.
If nausea still occurs, take with a meal, or sometimes just with milk helps as well.
Q: And what's the easiest way to change my diet around,
without putting myself in major stress?
Actually, if present dietary habits are poor,
they create more stress than changing to healthier ones will cause.
Just go slowly. Don’t make a bunch of changes at once.
Change one thing at a time, and watch a few days for any reaction.
If none occur, then add another change and continue thusly.
Q: What do you do if you don't have enough money to buy good food
and cannot get food stamps?
A: Check with local churches and/or food banks –
Plus you can click here to get to a site called “America’s Second Harvest”
whose mission is to hook up struggling families with local food banks.
And click here to get to another non-profit, non-denominational food relief organization.
Q: I find it difficult to take pills and capsules. Is there an easier way
to supplement my vitamins and minerals intake?
A: You’re in luck!
There’s a product called “Alive,”
a multi-vitamin powder to mix with milk/juice/water -
for an ultra-shake /smoothie beverage
or an effervescent (soda-like) beverage.
Typically (and IMO) such products offer little by way of vitamins/minerals,
and they taste disgusting usually --
but this is by far the best and most complete product
quality-wise and taste-wise,
that I've ever come across ...
a virtual multi-vitamin (and a whole lot more) in a shake-like drink ... wow!
Here are a couple links to investigate further,
to check out the nutritional info,
or even to purchase it,
(although it is available at places like Whole Foods, the online price is better) ...
Click here to get to the effervescent version.
And click here
they also offer an apple cinnamon flavour,
but vanilla blends nicely with other flavours (like chocolate or orange juice ...yum!)
Now there's no excuse not to take your vitamins!!
|8 years ago :: Jun 22, 2009 - 3:22PM #10|
I do believe there is something constructive to taking the B vitamins, especially B6. When I am feeling "sluggish" I take it. Perhaps, taking them on a regular basis would be a better thing. Also, Magnesium seems to work wonders for me as well. I discussed this with my cardiologist, and he says it has something to do with electrolites in the body. Anyway, it brings about a calming effect for me. I would not take a trip without it.