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Archive for January, 2010

Cholesterol, a yellowish fatty substance, is one of the essential ingredients of the body. Although

it is essential to life, it has a bad reputation, being a major villain in heart disease. Every person

with a high blood cholesterol is regarded as a potential candidate for heart attack, a stroke or

high blood pressure.

Cholesterol is a building block of the outer membrane of cells. It is the principal ingredient in the

digestive juice bile, in the fatty sheaths that insulate nerves and in sex hormones, namely,

estrogen and androgen. It performs several functions such as transportation of fat, providing

defense mechanism, protecting red blood cells and muscular membrane of the body.

Most of the cholesterol found in the body is produced in the liver. However, about 20 to 30

percent generally comes from the foods we eat. Some cholesterol is also secreted into the

intestinal tract in bile and becomes mixed with the dietary cholesterol. The percentage of

ingested cholesterol absorbed seemed to average 40 to 50 percent of the intake. The body

excretes extra cholesterol from the system through bowels and kidneys.

The amount of cholesterol is measured in milligrams per 100 millimeters of blood. Normal level

of cholesterol varies between 150- 250 mg. per 100 ml. Persons with atherosclerosis have

uniformly high blood cholesterol usually above 250 mg. per 100 ml.

In blood, cholesterol is bound to certain proteins – lipoproteins which have an affinity for blood

fats, known as lipids. There are two main types of lipoproteins : a low density one (LDL) and a

high density one (HDL). The low density lipoprotein is the one which is considered harmful and

is associated with cholesterol deposits in blood vessels. The higher the ratio of LDL to the total

cholesterol, the greater the risk of arterial damage and heart disease. The HDL on the other

hand plays a salutary role by helping remove cholesterol from circulation and thereby reduce the

risk of heart disease.

Cholesterol has been the subject of extensive study by researchers since 1769, when French

chemist, Polutier de La Salle purified the soapy-looking yellowish substance. The results of the

most comprehensive research study, commissioned by the National Heart and Lung Institute of

the U.S.A. were announced about four years ago. The 10-year study, considered most elaborate

and most expensive research project in medical history, indicates that heart disease is directly

linked to the level of cholesterol in the blood and that lowering cholesterol significantly reduces

the incidence of heart attacks. It has been estimated that for every one per cent reduction in

cholesterol, there is a decrease in the risk of heart attack by two per cent.

Causes

Hyperchjolsterolaemia or increase in cholestrol is mainly a digestive problem caused by rich

foods such as fried foods, excessive consumption of milk and its products like ghee,butter and

cream,white flour, sugar, cakes, pastries, biscuits, cheese, ice cream as well as non-vegetarian

foods like meat, fish and eggs. Other causes of increase in cholesterol are irregularity in habits,

smoking and drinking alcohol.

Stress has been found to be a major cause of increased level of cholesterol. Adrenaline and

cortison are both released in the body under stress. This, in turn, produces a fat metabolising

reaction. Adrenal glands of executive type aggressive persons produce more adrenaline than

the easy going men. Consequently they suffer six to eight times more heart attacks than the

relaxed men.

The Cure

To reduce the risk of heart disease, it is essential to lower the level of LDL and increase the level

of HDL. This can be achieved by improving the diet and changing the life style. Diet is the most

important factor. As a first step, foods rich in cholesterol and saturated fats, which lead to

increase in LDL level, should be reduced to the minimum. Cholesterol -rich foods are eggs,

organ meats and most cheese, butter, bacon, beef, whole milk, virtually all foods of animal origin

as well as two vegetable oils, namely coconut and palm, are high in saturated fats and these

should be replaced by polyunsaturated fats such as corn, safflower, sobayeans and sesame oils

which tend to lower the level of LDL. There are monosaturated fats such as olive and peanut oils

which have more or less neutral effect on the LDL level.

The American Heart Association recommends that men should restrict themselves to 300 mg. of

cholesterol a day and women to 275 mg. It also prescribes that fat should not make up more

than 30 per cent of the diet and not more than one third of this should be saturated. The

Association, however, urges a somewhat strict regimen for those who already have elevated

levels of cholesterol.

The amount of fibre in the diet also influences the cholesterol levels and LDL cholesterol can be

lowered by taking diets rich in fibres. The most significant sources of dietary fibre are

unprocessed wheat bran, whole cereals such as wheat , rice, barley, rye; legumes such as

potato, carrot, beet and turnips; fruits like mango and guava and green vegetables such as

cabbage, lady’s finger, lettuce and celery. Oat bran is especially beneficial in lowering LDL

cholesterol.

Lecithin, also a fatty food substance and the most abundant of the phospholipids, is highly

beneficial in case of increase in cholesterol level. It has the ability to break up cholesterol into

small particles which can be easily handled by the system. With sufficient intake of lecithin,

cholesterol cannot build up against the walls of the arteries and veins. It also increases the

production of bile acids made from cholesterol, thereby reducing its amount in the blood. Egg

yolk, vegetable oils, whole grain cereals, soyabeans and unpasteurised milk are rich sources of

lecithin. The cells of the body are also capable of synthesizing it as needed, if several of the B

vitamins are present.

Diets high in vitamin B6, cholin and inositol supplied by wheat germ, yeast, or B vitamins

extracted from bran have been particularly effective in reducing blood cholesterol. Sometimes

vitamin E elevates blood lecithin and reduces cholesterol presumably by preventing the essential

fatty acids from being destroyed by oxygen.

Persons with high blood cholesterol level should drink at least eight to 10 glasses of water every

day as regular drinking of water stimulates the excretory activity of the skin and kidneys. This in

turn facilitates elimination of excessive cholesterol from the system. Regularly drinking of

coriander (dhania) water also helps lower blood cholesterol as it is a good diuretic and

stimulates the kidneys. It is prepared by boiling dry seeds of coriander and straining the

decoction after cooling.

Regular exercise also plays an important role in lowering LDL cholesterol and in raising the level

of protective HDL. It also promotes circulation and helps maintain the blood flow to every part of

the body. Jogging or brisk walking, swimming, bicycling and playing badminton are excellent

forms of exercise.

Yogasnas are highly beneficial as they help increase perspiratory activity and stimulate

sebaceous glands to effectively secrete accumulated or excess cholesterol from the muscular

tissue. Asanas like ardhamatsyaendrasana, shalabhasana, padmasanaand vajrasana are useful

in lowering blood cholesterol by increasing systemic activity.

Hydrotherapy can be successfully employed in reducing excess cholesterol. Cold hip baths for

10 minutes taken twice every day have proved beneficial. Steam baths are also helpful except in

patients suffering from hypertension and other circulatory disorders. Mud packs, applied over the

abdomen improve digestion and assimilation. They improve the functioning of the liver and other

digestive organs and activate kidneys and the intestines to promote better excretion.

Aerobic exercise is any activity that elevates your health rate and increases your oxygen consumption. In addition, this type of exercise is one of the best ways of improving and maintaining good overall health. The heart, vascular system, lungs, muscles, joints, brain, and nervous system all benefit. Regular aerobic exercise will help you to sleep better, have more energy, be more relaxed, and maintain a more positive outlook. In fact, aerobic exercise is considered an excellent treatment for mild depression, anxiety, and stress-related problems. In addition to all of those benefits, regular aerobic exercise can increase the levels of natural painkillers in the nervous system, making it a good way to control common types of pain.

When combined with a proper diet, aerobic exercise is the most effective method to control your weight. Many people would be happy to shed a few pounds, but for people with pain, weight loss may also mean an improvement in their condition. extra weight puts an extra stress on spinal joints and vertebral disks. If you are overweight, aerobic exercise will not only help to relieve your pain but may also help to control your weight.

Aerobic exercise is good for people with many different health conditions, as long as they start at a reasonable level and build up gradually. However, if you are over age 40 or have a medical condition that you think might be affected by aerobic exercise, be sure to check with your doctor before beginning such a program.

According to exercise physiologists, effective aerobic exercise should increase the rate of your pulse to roughly 70% to 80% of your predicted maximum heart rate. Before beginning to exercise, you should calculate your target heart rate. While exercising, you may want to monitor your pulse to make sure you stay within the target zone. A simple guide to remember is that you should not exercise vigorously and breathe so hard that you cannot carry on a conversation as you are exercising.

If you are taking certain medicines for high blood pressure, your heart rate will not increase with exertion as it normally would. In that case, you should use your breathing as a guide.

Although many jobs are physically demanding, very few will provide you with an aerobic workout. Better options for aerobic exercise include walking, jogging, swimming, bicycling, dancing, playing basketball or tennis, and engaging in any other activity that gets your heart rate into your target zone and maintains that rate for the time you are exercising.

Some people do only one type of aerobic exercise, but it is generally better to alternate among two or more activities. This so-called cross training will make you physically fit for a wider variety of activities and keep you from getting bored.

Are you an Internet TV and Video watcher or thinking about becoming one or never heard such a thing?

According to a previous Pew report, 62% of Internet video users uploaded, downloaded and watched videos using a computer, cell phone or some other device. And what’s even more remarkable is, this number increased by 33% in the US during Dec. 2006.

Today, more and more people from all walks of life (Worldwide) are combing the Internet searching for all kinds of free content to watch on their PCs such as, favorite TV channels, shows/episodes, movies, sports, news, adult TV, radio stations, music videos, computer games, etc. 

What caused this trend? Perhaps it had something to do with a slow economy, tight budgets, enormous amount of popular media being streamed online by TV networks, or something to do with current lifestyle such as…
… Always on the go, more computers in households, less TV space at a college dorm or cutting/downsizing a  Satellite/Cable subscription to save costs.

Whatever the case my be, the report also showed the vast majority of Internet TV/Video watchers were people 18-29 years old. The number of Internet watchers that visited video sites during 2003 grew by 339%, according to Nielsen media ratings.

In addition, the time spent on those sites grew to almost 2,000% and during 2008 the number of Internet video watchers grew 10%.
As the youth movement continues to rise, older adults age 50 and over are the least likely to watch videos online, but the number is growing. Only 40% from age 50-64 years old where Internet video watchers had an increase from 38% in 2008.

As a result, more males than females are Internet video watchers and by the way, all the numbers mentioned previously are no where near the total number of home video watchers. But I’ll bet Internet TV and traditional television will merge together more as time goes on.

With all the free content being streamed to the Internet today by television networks across the globe, Internet users can watch their favorite episodes such as, CSI, Fringe, Family Guy, Star Trek, Bones, and 24, as well as…
…Gain access to channels like HBO, ESPN, CNN, Discover, MTV, ABC, NBC, CBS, Fox and thousands of other local, national and internal media…
…It’s no wonder why young Internet TV/Video watchers are so enamored with all the free entertainment provided–as it seems to fit their current lifestyles to a tee when gaining more television variety, savings, freedom, flexibility and mobility than traditional TV.

When I first discovered Internet television, it was a few years ago in an office where I use to work. But it wasn’t until I had to cut Cable to save costs that I began watching free Worldwide sports, TV shows/episodes, movies, news, and adult TV, including listening to radio and music on my Toshiba Satellite laptop.

With the option to watch my favorite entertainment wherever I go or connect my super computer Internet TV system to my television set, I become hooked on Internet TV–not to say I don’t watch traditional television sometimes.
When adding the Internet I simply add another dimension that works quite well with my lifestyle.

Once upon a time, it was only a couple of ways to watch a missed episode like “Lost”. Either you had to pay a monthly fee for a DVR (digital video recorder) from your good ole cable company or TiVo. Later on, you could possibly have purchased it on itunes.

But now, with all the (old and new) free Internet TV shows, episodes, sports, movies, radio, music, and other cool stuff available that continues to be on the rise, you can watch television online with access to anything and everything. Call it a free library of streaming live and on-demand content that adds another dimension to traditional television.

Free Internet TV is growing and has triggered a Worldwide interest, especially among the young generation–ages 17 to 40s and older adults–ages 50 and up. Now the big networks and movie studios are keeping a close watch. How they will tap into this market to reach financial gains is beginning to take fold but in the experimental stage.

Everyone including the music industry are experimenting with multiple ideas to see how the Internet can work for them. Musicians are now producing, marketing, and recording their own music online, as well as branding their names with some success. In turn, this could lead to other entertainers doing the same thing.

One way to harness the Internet and tap into all of its free entertainment online instantly is through a top software service that comes as a package. Doing so will help streamline the process and lower the learning curve while organizing the entire laptop/desktop computer Internet TV setup. Gaining instant access to whatever is of interest becomes childsplay.

Sticking with the top brand names while staying away from the bad and ugly software pretty much eliminates the risk and scam factors, as well as eliminating any illegal use that taps into paid television networks or channels.

It can be argued that Internet TV offers the next best thing to Satellite and Cable. But the truth of the matter is downloading legal software that uses the term Satellite TV doesn’t imply the actual thing. However, gaining access to free-HBO, free-ESPN, Discovery, and other channels have always been free to the public. It’s just that paid television networks carried them and brainwashed many people to believing they could only be accessed through them.

Watch Television Online With Ease and Access to 1000s of Channels Instantly

So what makes downloading a top leading Internet TV software service and package such a great choice today? Well, let’s count the ways…

1. They are great newbie-helpers whereas all the work is already completed to gain free access to any favorite content such as, sporting event, TV show/episode, movie, news, radio, music, unlimited videos and 1000s of other free content–all coming from 78+ Countries in many different languages

2. Creating a super computer Internet television has never been easier when using a laptop or desktop computer with an Internet broadband or wireless (wifi) connection. The package includes a pre-loaded Satellite TV player–developed by the merchant, an all-in-one member’s area, and amenities that includes a lifetime membership with free software upgrades, channel updates, and tech support. This keeps the player like-new and up to date with the all-in-one member’s area links updated–also leads to all the best entertainment online

3. Creates an extra TV on the fly, while eliminating sharing a television set with others or arguing over the remote. Also great for kids when taking long trips, or using it at work, traveling, living on a college campus, etc

4. Eliminates looking for free content and becoming frustrated when searching for sports that’s often hard to find such as your local team, a playoff game or superbowl.

These are only some of the benefits–there’s plenty more of course. But why should anyone want to watch television online when they already have a paid TV service and/or entertainment center at home? There’s only one simple answer to this and it has to do with mobile TV, as well as having the freedom to create your own type of computer Internet television system. And that also includes connecting it to your system at home to watch television online for free.

Exercise fitness is a wonderful way to start getting your body back into shape. It is also a way to reduce the amount of stress you have and feel better mentally. Studies show those who participant in exercise fitness are healthier, happier, and sleep better. Those all sound like wonderful reasons to get involved in an exercise fitness program right? Exercise fitness involves a combination of cardio and stretching exercises to improve your overall health. You can find out about various exercises online and in magazines. Both will even explain the results you can expect from the exercise and the proper way to do it.

The great thing about it is you get to choose the exercises you participate it. Choose from sports, swimming, bicycling, walking, aerobics, yoga, and many more. The possibilities are endless. The goal is to find a variety of activities that you enjoy doing and implement an exercise fitness plan with them. Make sure you consult with your doctor first before you start a new exercise fitness program. You need to make sure you are physically able to do the exercises you choose. It is also important that you know how to do them properly. Aerobics and weight lifting are both effective parts of exercise fitness, but they can do more damage than good for your body if you don’t do the activities correctly.

Regardless of your current activity level and fitness level, you can come up with an exercise fitness plan that will improve your health. Don’t expect it to be easy and don’t expect to see results overnight. Implement small changes and continue to add to them. If you enjoy walking then set a goal to walk 15 minutes each night. Increase your walking time by 5 minutes each night until you reach 30 minutes. Next try walking at a faster pace. Still walking 30 minutes each night, try to walk further in that amount of time.

For the best results have a variety of activities in your exercise fitness plan so you won’t get bored. This will also help you accommodate the weather. Have a variety of exercises you can participate in both indoors and outdoors. For some people going to the gym is a great motivator and the only way the will participate in exercise fitness. This is perfectly acceptable as long as you go to the gym faithfully and get some exercising time in.

In the United States, obesity is a huge problem affecting millions of individuals of all ages. It all stems from a sedentary lifestyle and not eating properly. The time is right to start an exercise fitness program for yourself. Take advantage of the opportunity you have now while you are still healthy enough. The choices you make today in regards to your exercise fitness program will determine your overall wellness and physical health in the future. With heart disease, diabetes, high blood pressure, and high cholesterol being the price most of us will pay for not getting fit, it seems like implementing an exercise fitness program is the safest choice available.

Cardiovascular disease is thought to be our number one killer, as just less than 1,000,000 Americans die from cardiovascular related illnesses each year.

Reducing cholesterol in particular LDL, the “bad cholesterol” (which creates plaque in our arteries which then impedes blood flow to the heart and the brain) – can significantly improve your overall cardiovascular functioning.

The causes of higher than normal cholesterol are ingesting too many animal products, in particular red meat & dairy products, and ones liver itself producing an excessive amount of cholesterol.

So how can one go about reducing cholesterol levels safely?

Non-dietary factors can have an influence. Lets examine a few of these first. These include making sure you get out in the sun everyday and maintaining a regular schedule of exercise of around 30 to 45 minutes duration, such as swimming, bicycle riding or walking, to help strengthen your cardiovascular system. In addition, you should try to lose any excess pounds that you are carrying around on your body. Even losing 10 pounds can result in a definite lowering of your cholesterol. And, of course, both smoking and alcohol consumption should be eliminated or kept to a minimum. With regards to alcohol, men should restrict themselves to two drinks per day, and women just one.

Equally important in reducing cholesterol is focusing on your diet. First some basic advice. Try to drink at least 6 glasses of water each day. Limit the quantity of animal and dairy foods you eat on a regular basis to no more than ten percent of your calorie intake. Try to eat lean cuts of meat and skim milk. Some species of fish, including tuna, halibut and cod, contain significantly less cholesterol than red meat. Other fish products such as mackerel and salmon contain high levels of certain acids which help your cardiovascular functioning. Try to eat more foods rich in dietary fiber, as well as vegetables and fresh fruits and stay away from hydrogenated oils and fried foods.

Well now set out a few of the natural foods we can eat to help lower cholesterol. The fiber contained in whole grains can aid in preventing the cholesterol contained in the foods we ingest from entering our blood. Select pastas and breads made from whole grains, and eat brown rather than white rice. You should also try to eat more nuts and soy foods, sprouts and seaweed as well.

Some vitamins may be very useful specifically C, B6 and E. Other natural supplements that can aid in lowering cholesterol include garlic (raw), chromium, grape seed extract, soy, carnitine and pantothine. These increase the levels of the good cholesterol (HDL), which can help significantly. Both plant sterols and Omega-3 fatty acids also can benefit your cardiovascular health. Blueberries, too, are very useful in reducing cholesterol. And try to drink every morning a nice blended natural fruit drink with spirulina and soy protein mixed in.

If you take the time and make the effort to follow the simple tips outlined above, you should be able to reduce your cholesterol levels . But if you find that your cholesterol levels continue to be high, you should speak with your doctor about it you may require medication or a natural supplement to help lower your cholesterol levels.

Major depression is a serious medical illness affecting 9.9 million American adults, or approximately 5 percent of the adult population in a given year. Many people suffering from depression are not aware that there are natural remedies for depression that are a safe and effective alternative to psychiatric medication. Lifestyle changes such as dietary modifications, stress reduction and exercise can also have a positive effect on depression symptoms.

Common symptoms of depression are:

Feeling sad, blue, incapable of feeling pleasure.

Change in appetite. Eating too much or not enough.

Sleep disturbance, sleeping too much or too little.

Feeling hopeless, worthless, guilty, low self esteem.

Loss of energy, no motivation, no interest or pleasure in activities.

Persistent physical symptoms such as aches, pains, headaches, stomach aches, and pain which no physical cause can be found can also be a form of depression.

Thoughts of death and suicide.

Causes of Depression

Depression can be triggered by traumatic life events, poor diet, nutritional deficiencies, blood sugar imbalances, allergies, medical illness, lack of exercise, drug and alcohol use, and digestive difficulties. These triggers are known to cause or contribute to neurotransmitter imbalances and depletion.

Finding the cause of depression means addressing the biochemistry of the brain. This can require testing such as Neurotransmitter testing, blood chemistry panels, thyroid and hormone testing.

Proven Natural Depression Remedies

Targeted Amino Acid Therapy (TAAT)

Targeted Amino Acid Therapy or TAAT is designed to address neurotransmitter deficiencies or imbalances. Neurotransmitters are synthesized from various amino acid precursors. Serotonin, for example, is synthesized from 5-HTP, and oral doses of 5-HTP have been shown to significantly elevate serotonin levels.

A non-invasive neurotransmitter lab test is available to measure your neurotransmitter and hormones levels. This test will determine which neurotransmitters are too high or to low. If an imbalance is present targeted amino acid therapy can help bring them back into balance thereby reducing or eliminating symptoms such as anxiety or depression. The program uses a combination of specific amino acids, vitamins, and minerals that will increase your body’s production of neurotransmitters. These formulas can be used alone or in conjunction with other therapies your practitioner may prescribe. The right balance of these chemicals can set the stage for restoring your health. You brain and nervous system will once again send strong signals to the rest of your body.

5HTP

5-Hydroxytryptophan (5-HTP) is an amino acid. It is found in high concentrations in the brain and acts as a building block for the brain to make serotonin. Under the proper stimulus the brain will turn 5-HTP into serotonin and/or melatonin. Because of this mechanism, 5-HTP is a very gentle yet powerful product to support mood. 5-HTP may work synergistically with certain nutritional supplements to support mood. This nutritive amino acid may also support a healthy sleep cycle. Serotonin is involved in mood regulation, sleep, and appetite control.

L-Carnitine

L-Carnitine is an amino acid that has been reported to safely alleviate depression in some people in doses of 1000 mg twice a day. Acetyl-L-carnitine is a form of carnitine that has shown superior absorption effects to regular L-carnitine.

L-Tryptophan

L-Tryptophan is the precursor to Serotonin, a neurotransmitter in the brain, which is deficient in depression. L-Tryptophan is a natural relaxant and helps alleviate insomnia by inducing normal sleep. L-Tryptophan reduces anxiety & depression; helps in the treatment of migraine headaches; helps the immune system; helps reduce the risk of artery & heart spasms.

SAM-e

SAM-e is involved in more than 35 biochemical reactions involving enzymatic transmethylation. Methylation is the process by which the body rids itself of compounds, synthesizes neurotransmitters, makes components of cartilage, regulates enzyme activity within the cell, and maintains the flexibility of cell membranes. Serotonin and other brain chemicals require methylation to be synthesized. SAM-e promotes healthy joint function and comfort , boosts mood and emotional well-being. The suggested dose of SAMe to treat depression ranges from 400-1600 mg a day.

St. John’s Wort

Numerous scientific studies have addressed the effectiveness and safety of standardized St. John’s Wort extract. There are many biologically active components in St. John’s Wort, including: naphthodianthrones (hypericin and pseudohypericin), xanthones, phloroglucinols, and various flavonoids, including flavonols and proanthocyanidins. It is thought to work by inhibiting the reuptake of dopamine, serotonin, norepinephrine, and GABA. Hypericin extract appears to inhibit serotonin uptake by postsynaptic receptors and increase synaptic dopamine concentration. Recommended dosage 300 mg three times a day.

Natural remedies for depression can provide persons suffering with depression a safe and effective alternative to taking pharmaceutical medications or enable them to reduce the dose.

If you are taking an antidepressant, don’t stop taking it on your own. Supplements can be used to reduce dosages of prescription medication or provide an alternative, but this should be done under medical supervision.

Dietary Remedies

Folic acid

Folic acid is needed to make the neurotransmitter group called the catecholamines including dopamine, norepinephrine, and epinephrine. Research suggests that folic acid depletion may help contribute to depression, anxiety and panic.

Sources: Asparagus, Beets, Brussels sprouts, Bok choy, Peas, fresh, Beans, dried, Chick-peas, Soybeans, Lentils, Oranges, Turkey, Cabbage, Savoy, Spinach, Broccoli, Avocados

Magnesium

Magnesium may be beneficial for depression by helping in the formation if certain neurotransmitters and because it helps muscles to relax.

Sources : Spinach, Avocados, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Amaranth, Quinoa, Almonds, Barley.

Niacin

Niacin is needed for nerve cell function. Niacin helps the body to release energy from carbohydrates, control blood sugar, and maintain proper nervous system function.

Sources: Rice, brown, Lamb, Pomegranates, Tuna, Chicken, Turkey, Wheat

Omega-3 fatty acids

Omega-3 fatty acids are involved in the cell signaling, and compose part of the cell membrane making it fluid. It reduces inflammatory processes, and is involved in several aspects of neurotransmitter function. Low levels of omega-3 fatty acids have been found the diet and cell membranes of depressed individuals. Sources: Salmon, Trout, Tuna.

Vitamin B6

Vitamin B6 is a cofactor vitamin required for the manufacture of brain chemicals (neurotransmitters), such as serotonin. Serotonin is one of the neurotransmitters that promotes feelings of wellbeing. Vitamin B6 may also help boost the immune system during times of depression and anxiety.

Sources: Sweet potatoes, Avocados, Bananas, Mangoes, Sunflower seeds, Tuna, Chick-peas, Salmon, Pork, fresh, Potatoes, Turkey, Chicken, Bok choy, Rice, brown, and Barely.

Vitamin B12

Vitamin B12 is involved in the synthesis of neurotransmitters. It works in concert with other B vitamins. B12 supports the nervous system and assists the body in converting food into energy.

Sources: Beef, Yogurt, Tuna, Lamb, Oysters, Trout, Crab, Clams

Lifestyle Changes

Have a home environment that provides natural light

Use as much natural lighting in your home as possible. Unnatural florescent lighting can be especially aggravating. Seasonal affective disorder is a type of depression caused by insufficient natural light. People who live in areas with a prolonged winter are prone to this type of depression. If you are not getting at least 15 minutes of exposure to natural sunlight consider purchasing full spectrum lighting for the rooms you spend most of your time.

Physical Exercise

Exercise can be one of the safest and most effective methods of decreasing depression. Cardiovascular exercise combined with calming exercise such as walking several times per week can be very beneficial. Try walking, swimming, bicycling, jogging, yoga, tai-chi, skiing, and tennis; even golf burns calories.

Sufficient sleep

Many people cannot sleep with depression. A restful night is a key ingredient to help many deal with the daily stresses of life. If you have depression and anxiety getting a good night’s sleep is very important. Avoid stimulating activities before going to bed, like reading a book, or exercising. Some dietary supplements that are helpful in establishing sleep are melatonin and kava kava. Alcohol is a depressant, and it can greatly interfere with your sleep patterns. Avoid alcohol and cigarettes before going to bed.

Stress-Reduction Techniques

Stress depletes neurotransmitter levels. Mind/body breathing exercises, physical exercise, yoga, tai chi, self-hypnosis, massage, meditation, and biofeedback are just some of the stress reduction techniques used for depression. Listening to music, relaxation CD’s, and visual imagery are also effective stress reducers. Meditation is a great tool to prevent those negative thoughts from taking over.