Antidepressants Are on The Rise!
Life today is full of deadlines, bills to pay, performance reviews, stacks of mail, and just sometimes seems too complicated! A recent study has shown that from 1996 to 2005 antidepressant use has doubled in America. By 2005 27 million people have been prescribed antidepressants and that figure continues to rise at an alarming rate. Part of the reason why this may be is that it has become more socially acceptable to be diagnosed with depression or anxiety problems. The drugs are marketed to make you feel better and who doesn't want to feel better and enjoy life more? We have become a society where many people turn to their doctors first and unfortunately many of those in the medical industry don't address nutritional needs that the body has so that it can naturally fight the effects of depression and anxiety.
A couple years ago I switched primary care doctors because I had a doctor that wrote a prescription for no matter what my problem was. Before long I was on several different medications and realized my medicine cabinet was already starting to look like my grandparents. I should have never let this happen having the knowledge I do in nutrition but sometimes we just think the doctor always knows the best way to fix things and my eating habits had become lazy which is why so many ailments were starting to manifest themselves.
The purpose of this article is not to get you to stop taking your medication but to explore alternatives with your doctor and a nutritionist through food and supplementation. In particular I am going to give you some food and supplement ideas to help beat stress and anxiety. These suggestions may enable you to deal with your day to day life easier without seeking pharmaceutical help. In some instances if you are on some type of medications you may be able to work with your doctor and decrease your daily doses as you find improvement through proper diet.
Maintain Consistent Blood Sugar Levels with Food
One thing that can make people have mood swings is inconsistent blood sugar levels. If you find yourself constantly irritable or snapping at friends make sure you are eating consistently throughout the day. Eating something every 3-4 hours can keep your blood sugar stable and a steady flow of sugars to your brain. That doesn't mean loading up on sugary snacks though because the spike in sugar will be followed by a dramatic drop in blood sugar levels leaving you moody again. Try to incorporate proteins, fats, and fibrous carbohydrates in each meal to slow down the digestion of your food providing a steady release of blood sugar into your system.
Foods That Help Increase Brain Neurotransmitters
A few foods to incorporate into your diet are bananas, fish, walnuts, and omega 3 fortified eggs. Bananas are a fruit that can actually help with anxiety. They are full of magnesium and B Vitamins which are both depleted by chronic stress. They have also been shown to help the body produce more serotonin. Serotonin is that chemical in your brain that gives you a sense of well being and overall good feelings. The fish, walnuts and omega 3 fortified eggs are an excellent source of Omega 3's which have been found to be very important for the brain. They have been found to help elevate mood and DHA is especially important in the development of an infant's brain. DHA has been helpful in patients with ADD and ADHD. A diet high in B Vitamins is critical during times of stress as deficiencies can develop quickly. The whole array of B Vitamins is found in many types of foods. Eating a balanced diet of whole grains, meats, dairy, fruits and vegetables should help you get what you need but many people need a good multivitamin and B complex for daily support.
Supplements for a Happy Healthy Brain
If you have trouble eating to get all of your nutrients each day or just want to make sure you have extra support to help your mood and want to try to alleviate mood swings, depression, and anxiety through supplementation there are a few that may help.
St. Johns Wort
St. John's Wort has been used for centuries as a tonic and is clinically proven to promote mental well-being and peaceful mood. St. John's Wort can help maintain a positive mood and is perfect for anyone experiencing occasional anxiety and everyday stress.
B Complex
This will help support nervous system health and recovery from stress. These vitamins deplete quickly from your body under times of stress. A well rounded multivitamin and mineral formula helps to round this out as well.
Antioxidants
Stress creates an abundance of free radicals. The free radicals cause oxidation of your healthy cells and break them down. Antioxidants such as alpha lipoic acid, Co Q-10, acai, and vitamin C and E will fight the radicals and keep your body in a healthy balance.
Fish Oil
Fish Oil is a reputable source of the Omega-3 fatty acid DHA (Docosahexaenoic Acid), which is important for mental and visual function, and helps retain triglyceride levels that are already within a normal range.
Ginseng
Ginseng contains ginsenosides and flavanoids - bioactive factors that play a role in well-being. It has been famous for its ability to support physical performance, Ginseng is also gaining a reputation as an immune support herb.
Valerian Root
Valerian works in harmony with your natural cycle to help promote relaxation. It is great at the end of the day prior to bed for a natural relaxant to ease you into sleep. There are also valerian teas available in health food stores and supermarkets.
These are several supplements that you can choose from to add to a healthy nutrition plan.
Do Not Forget Exercise
When you are under stress your body produces extra amounts of the hormone cortisol. Excess cortisol can make you lose muscle and gain fat around your waistline. If you have noticed an increase of fat around the belly then there is a good chance it may be from stress. Exercise is vitally important in helping elevate the mood and reverse the fat gain from cortisol. Many people that made complete lifestyle changes in their diet and added an exercise and supplement regime have been able to avoid the use of antidepressants or at least use lower doses which is a much better solution for long term usage. To complete your lifestyle change you need a balance of good diet, good exercise program, and good supplement regime.
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