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Creativity is not the finding of a thing, but the making something out of
it after it is found"
James Russell Lowell
NAMASTE AND WELCOME TO THE WAY UP FREE HEALTH NEWSLETTER TO WHICH YOU HAVE SUBSCRIBED
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M ood problems and depression are rampant in the world with the last estimate being 340 million people living with this. Still, it is amazing the prevalence is not higher. I say this because the deficiency of any of a large number of nutrients can be associated with low moods. Those nutrients are: all of the B Vitamins, Vitamin C, Vitamin D; the minerals, Calcium, Magnesium, Potassium, Manganese, Iron, Zinc, Lithium, Copper;  the amino acids, tyrosine, phenylalanine, tryptophan, threonine, methionine; and the omega 3 and 6 fatty acids.
Many do not consistently eat healthfully enough to maintain adequate levels of all these critical food components. As if this were not difficult enough, what nutrients you do ingest can be depleted by stress, alcohol, caffeine, sugar and white flour products, some over the counter and prescription drugs. At minimum, a good daily multivitamin mineral product needs to be a part of your diet to at least guarantee a regular intake of these vital nutrients. You can use something as minimal as Basic Preventive I or as comprehensive as Life Extension Mix.
My book, The Way Up From Down, detailed the food mood connection many years ago. All the information in that book remains relevant and is the foundation for my management of mood and stress related issues. This approach has been supported with further studies, articles, and books on how nutrients impact mood. Those who have become deficient enough to have developed mood propblems often require a balanced program of all the implicated nutrients.
The food- mood message apparently has not reached many doctors who are handing out antidepressants like candy. The number of Americans taking antidepressants has doubled in the last decade to a startling 27 million! But the real kicker is a new article in the January 6, 2010 Journal of the American Medical Association. The study presents the conclusions that: compared with placebo the benefit from antidepressant medications was found to vary directly with the severity of the depression, and true drug advantage over placebo was non existant to negligible except in the patients with very severe depression. The study findings were also supported by 2 previous meta analysis of various studies. If the drugs are only effective with severe depression, then why not use the various depression diagnostic scales with patients to determine who really needs medication? And why not teach the others how to live more healthfully? Click the Zung Depression Inventory and the Beck Depression Inventory is in my book.
Another study demonstrated the correlation between sugar consumption and the yearly rate of depression in 6 countries.
A recently published study involved 3486 participants. They were divided in to a whole food group ( vegetables, fruits, fish, poultry) and a refined food group ( refined grains and cereals, desserts, high fat dairy, and junk foods). Those eating the most whole foods had the lowest risk of depressive symptoms, while those with high consumption of processed foods had increased occurrence of depression. Depression and Diet.
Another recently published study involving 441 obese middle age individuals and Vitamin D status. Those with vitamin D levels less than 40 nmol/L scored as more depressed on the Beck Depression Inventory than those with vitamin D levels higher than 40 nmol/L. Those in the lower vitamin D group were given vitamin D 40,000 units weekly and those in the higher group were given vitamin D 20,000 units weekly. After 1 year the results of the Beck Depression Inventory improved in both the vitamin D supplemented groups, but not in the placebo group. Depression, Obesity and Vitamin D.
There are numerous previous studies on the beneficial effects of fish oil on both depression and mania. One of those recently published involved 20 children and adolescents diagnosed with Bipolar Disorder. They were treated for 6 weeks with a daily dose of fish oil containing 360 mg of EPA and 1560 mg of DHA. At the end of 6 weeks, the symptoms of mania and depression were significantly lower, overall functioning was significantly higher, and Red Blood Cell membrane EPA and DHA were significantly higher. Bipolar Disorder AND Long Chain Omega 3 Fatty Acids.
Your brain has a greater minute to minute dependence on it's nutrient supply than any other organ system. Your brain functioning determines your mood and how you adapt to the stressors in life, in general. This is just a smattering of some of the newer of the vast information available on the food mood connection. Hopefully this will motivate you. If you do not have a daily sense of psychological well being, no matter what is going on in your life, your brain may need better feeding..
Foods to Eat:
Dark leafy greens
Brightly colored vegetables- red, orange and purple especially
Sweet and white potatoes are fine
Brown, wild or basmati rices verses white rice
Fresh berries, fruit
Whole grains; also try spelt, kamut and quinoa flours
Nuts and seeds
Soy products
Healthy cold processed oils like olive, sunflower, and safflower
Cold water fish and sea food 3-5 times weekly
Beef, pork and lamb 1-2 times weekly
Free range organic poultry and eggs up to 7 weekly
Low fat dairy
Food and Drink to Avoid:
High fructose corn syrup, cane sugar, beet sugar and other sugar substitutes, except stevia, or a small amount of saccharin
High levels of fruit fructose, as in fruit juices or more than 2 fruits daily
White bread, white pastas, and other refined flour products
Regular alcohol or excess caffeine click and follow guidelines in newsletters
Processed foods and fast foods
Happy Eating!
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Feeling blue? Stressed? Losing interest or not motivated? Have you been diagnosed with anxiety or depression, or at least feel like you would qualify for such a  diagnosis? You are not alone. With the volume of grim news in the media lately, and the burgeoning stresses of our every day, impacted with the fear of our job security, there's plenty of reason to feel overwhelmed, and thus anxious or depressed.
If you do not enjoy a consistent sense of well being almost no matter what is going on around you, is important to start making some changes to improve your outlook on life. Would you be surprised to know that one of the easiest things you can do to combat emotional overload is to exercise? Growing research touts exercise as a beneficial way to boost your mood and reduce the negative physical effects of stress. Exercise is a good way to keep yourself on a track to well being. Studies show a dramatic decrease in depression and anxiety relapses in people who exercised at a minimum of 3-5 times per week for at least 30 minutes. It is easier to follow such a program if you make a schedule and set a daily time for such activity. Otherwise the time slips away and Lo and Behold, it's night and you forgot to exercise.
The awesome mood elevating power of exercise has been demonstrated in previous research. Various studies of psychiatrically hospitalized patients with severe depression has demonstrated recovery severe mood disorder via an intensive daily exercise program. A study of 156 men and women over 50 years old with major depression produced the conclusion "An exercise training program may be considered an alternative to antidepressants for treatment of depression in older persons. Although antidepressants may facilitate a more rapid initial response than exercise, after 16 weeks of treatment exercise was equally effective in reducing depression among patients with major depression disorder." James A. Blumenthal, PhD., et,al, Archives Of Internal Medicine 1999; 159:2349-2356. For more, you can Google search physical activity levels and depression.
Not surprisingly, studies have also shown those who are less physically active are at significantly higher risk for mood disorders. Less physically active adolescents have a higher risk for depression.
Most people only suffer from mild to moderate low moods. For them, even 10-15 minutes of exercise at a time, but on a regular schedule, can begin the road to feelings of well being. Once you start small and feel the benefits you may feel more inspired to take on larger workout sessions. Aim to work up to at least one hour a day, if you can. But remeber, anything is better than nothing! Still not convinced? Try something fun, and don't see it as a workout. Take an interesting dance class, or a kickboxing class that makes you feel empowered again - all those kicks and punches are sure to rev up your energy and ditch your anxiety!
Exercise increases feel-good endorphins in the brain and reduces levels of the stress hormone, cortisol. Not only that, but the movement helps us let go of excess muscle tension (common in depression and anxiety), and raises our core body temperature, which is suspected to help us relax.
Regular exercise also has emotional rewards, boosting confidence by making us look and feel better, increasing energy, distracting us from the often relentless chain of anxious worries that can keep us feeling low, unmotivated, and blah. It works best wuith a set time and daily schedule or one can easily forget. Ultimately aim for 1 hour daily, but you can start small and remember, anything is better than nothing! Though it may be initially difficult to get in to the habit of exercising, once you do you will find you look forward to this new healthy, rewarding, vitalizing gift to you. You may find yourself looking forward to your new distraction more than you expected, and you might discover it's a more affordable, fun, and healthy way to low moods, stress, or anxiety.
So, up and at it, and with that, I'm getting on the treadmill!
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ALTERNATIVE HEALTH PRODUCTS AND ALTERNATIVE MEDICINE
PRISCILLA SLAGLE M.D. or Cathy Jones, Assistant
Phone: 1 (760) 322-7797
FAX : 760 322-7608
www.thewayup.com
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In this Issue: |
Eat to Beat the Blues
Move to Beat the Blues
Action Alert for Your Health Freedom
Your Personal Power
Back Surgery
Blood Pressure
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MORE ACTION REQUIRED TO PROTECT YOUR RIGHTS! |
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Thank you for contacting your political representatives with last months request. It did get Senator McCain's attention, as he was apparently unaware how much his bill S.3002 threatened our health freedom. Senator Hatch has offered to work with him to change the bill. But as it stands now, the bill is the same and it has not been withdrawn.
So again, Please go to TAKE ACTION NOW as we need to continue flooding the Senate with form letters against bill S.3002 sponsored by Senator John McCain. You can call Senator McCain and the other Senator’s offices via the Capital Switchboard at 202-224-3121. Make it clear that you intend to support Senator McCain opponent JD Hayworth because of McCain's stance against dietary supplement consumers on this issue. Let him know that you want the bill withdrawn entirely and immediately! If the bill goes through as it is now written, the FDA could hand pick a few supplements to remain on the market and ban the rest. We all know the drug companies would like to move in on the supplement market with prescription only higher priced supplements. Protect your freedom to take care of yourself in the way you choose!
The subterfuge for creating this bill is the stated need for greater control of the anabolic steroid market. The FDA already has ample power under the anabolic control acts to remove any illegal synthetic steroids from the market. It is not necessary to gut the Dietary Supplement Health and Education Act (DSHEA) of 1994 in order to protect consumers from illegal steroids. We must maintain the integrity of the DSHEA. All that’s needed is for the FDA to do their job enforcing the current laws. |
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Recognize Your Personal Power |
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You are a powerful being and no one is in charge of you but you. No matter what happens in life, only you can determine how to interpret and respond to it, only you can claim and exercise your power.
The most positive person I have met in my lifetime had numbers tatooed on her arm. She was a concentration camp survivor, but lost all of her family in the camps. She had every reason to feel a victim. But she took control and developed a life philosophy which worked for her. She lived each day to it's fullest, filled her mind with positive inspiring information, and was a model of what can be accomplished when we claim our power.
In this age of technology, there are highly effective aids available for harnessing our personal power. Through the years I have tried many of them to see what was most useful. By far, the holosync audio technology of programming is one of the most powerful tools. You may hear it as a hum while it is creating electrical brain wave patterns of many desirable states such as deep meditation, focus and concentration, and accelerated learning ability. This technology has now been combined with paraliminal learning sessions. Paraliminal means "beyond the threshold of conscious awareness". The latest technologies of Neuro-Linguistic Programming, Imagery, Suggestion, Relaxation, Accelerated Learning, and Preconscious Processing are combined in powerful CD's to help you to take control of your life and to claim your personal power. There are numerous choices ranging from perfect weight , abundance, self esteem, improved memory, anxiety free, addiction free, improved sexuality, peak performance, and on and on.
You will need to listen with headphones because you receive a different message in each ear for a multilevel communication heard independently by the two different sides of your brain and heard differently with each listening session.
If you want to use these new age techniques to facilitate claiming your personal power, you can find the CD's at http://learningstrategies.com/paraliminals |
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Medical Advice to Question |
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Back surgery:
Doctors are using more MRIs and detecting more back issues, but the fact of the matter is that many of the issues are very common and treating them with surgery often doesn’t ease the pain. Back strengthening exercises, heat and ice application, infrared heating pads from Thermotex, and other over-the-counter approaches to back pain may be the best route, unless your condition is severe. For more information and ideas do a Google search putting in the search box, alternatives to back surgery. You might be surprised at all the things you have not tried.
With the Internet and the information of the world at our fingertips, do your own research before accepting drastic treatments.
High blood pressure advice
If your doctor is urging you to take medication, get an accurate assessment of your risk level, and look into lifestyle changes, such as diet, stress-relief exercises, and physical activity, before resorting to medication. If your risk level is severe, discuss both lifestyle changes, how they can work with the medication being recommended, and how they can eventually reduce or eliminate the need for medication. By all means, buy a blood pressure monitor to see what increases and what decreases your blood pressure, so you can have proper feedback on the effectiveness of what you are doing. For more on this subject see my newsletter on blood pressure. |
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