Depression and Nutrition, a daily diet dose.

Things to help you with depression and the blues. However, it's always best to consult a doctor if symptons of depression persists - this is for informational purposes only.

• Exercise. For more immediate, symptomatic treatment of depression, there is no better method than regular aerobic exercise. Numerous studies have demonstrated the efficacy of a daily workout for improving mood and boosting self confidence. I recommend thirty minutes of continuous activity, at least five days a week for best results.
• Check your meds. Make sure you are not taking any over-the-counter or prescription medications that contribute to depression. Avoid all antihistamines, tranquilizers, sleeping pills and narcotics if you have any tendency toward depression. You should also be cautious about the use of recreational drugs, notably alcohol, cocaine, amphetamines, downers, marijuana and ecstasy. These substances may provide a temporary sense of relief, but are likely to intensify depression to dangerous levels if used regularly.
• Cut caffeine. Addiction to coffee and other forms of caffeine often interferes with normal moods and can aggravate depression. Try acupuncture. This modality has proven itself to be very useful in treating several mood disorders, including depression.
• Seek professional help. Find a psychotherapist, mental health professional or grief counselor who can help you explore the elements contributing to your depression and facilitate recovery. Cognitive behavioral therapy can be especially helpful.
• Anti-depressant medications. Speak to your physician to determine if you are a candidate for anti-depressant medication.
Nutrition and Supplements
• B vitamins. The B vitamins, especially folic acid and vitamin B6, can be helpful in mild depression, and you should know that B vitamins can increase the efficacy of prescription anti-depressants.
• St. John's wort. St. John's wort is an herbal remedy that has long been used in Europe as a treatment for mood disorders. Standardized extracts have shown an effectiveness equaling Prozac in the treatment of mild to moderate forms of the disease. It should not be taken with anti-retroviral medications, birth control pills, or antidepressant medications, especially SSRIs like Prozac or Celexa. Try 300mg of an extract standardized to 0.3 percent hypericin, three times a day. It's full effect will be felt in about eight weeks.
• SAMe (S-adenosylmethionine). Has the adavantage of working more quickly than St John's wort. Use only the butanedisulfonate form in enteric-coated tablets, or in capsules. Try 400-1,600 mg a day on an empty stomach.
• Fish oil. Recent preliminary studies suggest that omega-3 fatty acids found in fish oil may be helpful in maintaining a healthy mind. I think that reasonable doses of fish-oil supplements (1,000 - 2,000 mg per day) might be useful in addressing mild depression. Fish oil is an excellent source of docosahexaenoic acid (DHA), an essential fatty acid found in nerve and brain tissue.

In addition, follow a well-balanced diet and include an antioxidant multi-vitamin/mineral supplement to ensure you are meeting your nutritional needs for all the essential daily food groups and nutrients for a healthy mind and body.

Is St John's Wort effective for Depression

The effectiveness of using extracts of St. John’s wort for depression has been questioned in some studies, but a recent German analysis showed promising results.

In a double-blind, placebo-controlled, randomized study published in the March, 2006, issue of Pharmacopychiatry, 368 German men and women diagnosed with a moderate depressive episode received a once-daily dose of either 900 mg of a St. John’s wort extract known by the trade name Laif, or 20 mg of a Celexa, a popular pharmaceutical antidepressant, or a placebo. Result: the extract was found to be therapeutically equivalent to Celexa, and both were better than the placebo.

What’s interesting and promising about this study is that fewer people receiving the extract reported adverse effects. It’s also encouraging that there appears to be a once-daily botanical that is effective against mild depression, because once-daily supplement regimes tend to have better compliance.

Vitamins for Cats and Dogs

The ASPCA (The American Society for the Prevention of Cruelty to Animals) advises that it is not necessary to give supplements unless a specific deficiency is diagnosed by your veterinarian. However, some people subscribe to the view that optimal pet health is more than just avoiding a marked deficiency, and that their pets may benefit from daily supplements. Here some of the vitamins that dogs and cats need most, and why:

Vitamin A: For healthy tissues, inside and out. The best form is from fish oils, like cod-liver, and is beneficial to dogs and cats.
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B Vitamins: Promote growth and aid in healing. B Vitamins are also necessary for fat and protein assimilation, as well as metabolic processes. They are found naturally in eggs, yogurt and kefir (an enzyme-rich yogurt-like product that stimulates digestion and peristalsis).

Vitamin C: An essential antioxidant that helps eliminate free radicals. Carnivores can produce their own vitamin C, but their need for it increases in stressful situations. The best form for dogs is calcium ascorbate, which is water-soluble and causes the fewest side effects (such as nausea or diarrhea).

Vitamin E: An essential antioxidant. Promotes healthy circulation in the heart and arteries. It also helps protect the lungs from the effects of pollution. Senior cats especially can benefit from increased vitamin E intake to maintain their immune system responses.

Probiotics: Just as we need active, "friendly" intestinal flora to help us digest our food, so do dogs. Enhance your pet's diet with active cultures, and treat them to kefir or plain yogurt on occasion. You can give them to your pet 4-7 times a week, to help restore and maintain a healthy digestive tract.

Fruits and Veggies Reduce Risk of Gallstones

The more fruits and vegetables you eat, the less likely they are to develop gallstones that require surgical intervention. After following more than 77,000 women for 16 years, Harvard researchers found that when daily meals included lots of leafy greens, citrus fruits and other foods rich in vitamin C (tomatoes, red pepper, broccoli), the risk of surgery to remove painful gallstones was 21 percent lower than in women whose intake of fruits and vegetables was minimal. Women who consumed the most fruits and vegetables typically ate seven or more servings a day; those who ate the least, reported less than three servings a day. Don’t get the idea that the vitamin C in the fruits and vegetables was entirely accountable for the protective effect. The researchers said that the interaction between various nutrients was probably responsible and suggested that dietary fiber and such minerals as magnesium may play key roles. The Harvard study was published in the September 2006 American Journal of Medicine.

Hand Sanitizer's

Here's a quick tip for preventing a cold - Wash your hands frequently. Most germs come from our hands and what comes into contact with them. Scrubbing them with soap and water can ward off colds, flu, and other infectious illnesses. Make it a point to wash your hands throughout the day. Antibacterial soaps are just as effective as regular soap and water.

Another good choice for Hand Cleansing is to use Hand Sanitizer's. You can find these in Lotion's, Gel's, Moisturizer's and Wipes (or Napkins). They've been proven effective in eliminating germ's and other bacteria without leaving any harmful residue's on your skin. The main ingredient is Ethyl Alcohol.

Brain Food

Eat foods rich in vitamin C and E. These vitamins have been known to have protective effects against inflammation, which is connected to an increased risk of Alzheimer’s. Excellent resources for vitamin C includes beans, oat meal, citrus fruit, enriched pasta, fresh peas, rice, bran and wheat germ. Vitamin E sources include spinach, sunflower seeds, wheat germ and whole grains.