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paleorecipecookbook · 6 years

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9 Nutrient Deficiencies Making You Crave Junk — What Your Body Really Wants Instead

We seem to always crave food that is high in sugar and fat, yet we never find ourselves craving a huge bowl of broccoli. What gives?

Craving certain foods is a multifaceted experience. There’s a cognitive component and an emotional component – aka “I am having a terrible day so I want to go home and eat my bodyweight in fro-yo.” And there’s even a physiological factor: you literally feel good after you eat certain foods.

It turns out cravings aren’t totally our fault. In fact, research suggests that many cravings are often a cry from our body, letting us know that it is seriously lacking in several key vitamins, nutrients, and minerals. These things help to regulate appetite, mood, hunger levels and cravings.

It’s not that our body desperately needs a piece of chocolate cake, we just misinterpret what our body is crying out for. Cravings, poor mood and stubborn weight issues can indicate psychological roots, specific nutrient needs, and/or vitamin deficiencies.

For every gram of sugar you consume, your body uses between 28-53 molecules of magnesium.

Certain food cravings can be triggered by specific moods. We all crave comfort foods when we are stressed out, lonely or sad. This has been linked to alterations in our gut microbiome, dysregulated cortisol levels and a low level of serotonin. (4) Research even found that highly stressed individuals report having more cravings than non-stressed individuals. (5)

The next time a craving strikes, pay attention to what the actual craving is. Do you notice that every time you have a bad day at work you rush home to eat ice cream? Do you have emotional triggers that cause you to overindulge? This self-reflection will help you control your cravings and make healthier choices on tough days.

Here are nine common nutrient deficiencies that might be at the root of your cravings:

Calcium

The Nutrient: We need calcium for more than strong bones; we need the mineral for nerve impulses, blood clotting, and for our heart to pump blood. Every cell in the body requires calcium and our body has very tight control of how much calcium is in the blood at any time. Our body will actually pull calcium from our bones when our blood levels drop or we experience pH changes in the body.

While many people think milk is a great source of calcium, it’s difficult to absorb calcium from dairy. Up to 75 percent of the population experiences lactose intolerance, meaning they lack the enzyme necessary to digest lactose. Stress, intense exercise, and too much sugar can all deplete your calcium stores.

Signs of a Deficiency: If you find yourself craving sodas, carbonated drinks and even dairy this could be a sign you need more calcium.

What To Eat:

Increase your intake of plant-based calcium sources such as 6):

Dark leafy greens

Turnip greens

Broccoli

Kale,

Celery.

Pumpkin seeds

Brazil nuts

Almonds

Asparagus

Coconut meat.

For non-plant sources, try:

Sardines

Salmon

Tuna

Magnesium

The Nutrient: Known as our relaxation mineral, magnesium contributes to nearly 700 enzyme and biochemical processes in the body. Our body has roughly 3,500 different binding sites for magnesium in our cells.

Up to 80 percent of the population is deficient in magnesium. It’s easily depleted in times of chronic stress, extreme exercise, during menstruation and when we consume sugar. In fact, for every gram of sugar you consume, your body uses between 28-53 molecules of magnesium.

Magnesium acts like a gate keeper for calcium, as it allows calcium to be excreted from our cells in response to various stressors. Calcium acts as an excitatory molecule, while magnesium acts as a calming molecule. Having imbalances in these minerals can lead to issues with our mood.

Signs of a Deficiency: If you find yourself having intense cravings for sugar and feel fatigued and sore, you may need more magnesium. This is true as well if you experience muscle twitches and cramps, depressed mood, and anxiety.

What To Eat (7, 8):

Dark chocolate (be sure it is organic with at least 70% cocoa content and no added sugar)

Avocados

Raw cacao

Cashews

Almonds

Pumpkin seeds

Sesame seeds

Dark leafy greens such as spinach, kale and broccoli.

Zinc

The Nutrient: Zinc is a part of at least 3,000 different proteins in your body and is involved in more than 200 different enzymes. In fact, zinc is involved in more enzymatic reactions in your body than any other mineral. Its highest concentrations are in your hippocampus, which deals with memory and mood.

This key mineral is important for our immune system, cellular growth, sleep, skin, insulin regulation, hormone balance and mood support. The body has no special storage capacity for zinc, so it is important to consume zinc-rich foods on a regular basis.

Zinc plays a role in modulating the brain and body’s response to stress and has been linked to depression. Under times of extreme stress, we get rid of zinc at higher rates through our urine, sweat and saliva. (9, 10)

The Signs of a Deficiency: If you suffer from GI distress, experience low moods, have extreme PMS, have high stress or take antacids and OTCs you likely could benefit from more zinc.

What To Eat:

Oysters

Shellfish

Salmon

Grass-fed meat

Pasture-raised chicken

Unsweetened dark chocolate

Pumpkin seeds

Spinach

Almonds

Omega-3

The Nutrient: Omega-3 fatty acids are known as essential fatty acids. Our bodies cannot make them on their own, so they must either be obtained through our diet or through supplements.

Signs of a Deficiency: Cravings for sweet, fatty foods, cheese and carbohydrates can be a sign of omega-3 deficiencies, as well as having poor mood and brain fog. (11)

What To Eat:

Essential fatty acids can be divided into three types: ALA, EPA and DHA, all of which can be found in:

Wild caught fish, such as tuna, salmon, and sardines.

Walnuts

Flax seeds

Hemp seeds

Chia seeds

Some algae such as spirulina.

Vitamin B12

The Nutrient: Roughly one in four Americans are deficient in Vitamin B12, a vitamin associated with memory, mood, energy and red blood cell health. Vitamin B12 is our largest vitamin and requires a good amount of stomach acid and a protein, called intrinsic factor, to break it down and absorb it. This is likely why so many people have suboptimal levels of this key vitamin.

Vitamin B12 can only be obtained from animal sources, as plant sources of B12 are in the analog form, which cannot be absorbed by the body. Methylcobalamin is the active form of B12 that the body can use, which can be found in methyl B-12 supplements or animal sources of B12. (12)

Signs of a Deficiency: If you have low energy, find yourself craving meat, suffer from anemia, or find yourself bruising easily, you likely could benefit from getting more B12 in your diet.

What To Eat:

This is a case where you want to eat what you crave. Increase your intake of:

Organic grass-fed meat

Venison

Veal

Bison

Pasture-raised chicken, turkey and eggs

Folate

The Nutrient: Also known as Vitamin B9, folate is the active form of folic acid that is necessary to support cardiovascular health, cellular health and cognitive health. With up to 40 to 60 percent of the population having the genetic variant for the MTHFR gene, consuming folate-rich foods, as opposed to synthetic folic acid, is necessary for overall health.

Methyl Folate is the biologically active form of Vitamin B9. It is also the form that is transported across membranes into peripheral tissues, particularly across the blood brain barrier. Methyl folate is used in the methylation process, which contributes to DNA health, detoxification pathways, and cell health.

Signs of a Deficiency: Natural dietary folate is found in food, while Folic acid is the synthetic form of B9 required to be added into processed grains. (13) If you crave processed grains, you may need more folate. This is also true if you have a history of cardiovascular disease, miscarriages, or experience fatigue, low energy, loss of appetite, anemia and have changes in mood and irritability.

What To Eat:

Dark leafy greens such as spinach and arugula

Beets

Bell peppers

Cauliflower

Asparagus

Broccoli

Lentils

Avocados

Okra

Brussels sprouts.

Vitamin D

The Nutrient: Also known as the sunshine vitamin, Vitamin D acts as a pro-regulatory hormone in the body, influencing over 2,000 genes. When our skin is exposed to the sun, Vitamin D produces compounds that support healthy moods.

With up to 70 percent of the population being deficient in Vitamin D, it is no surprise that our mood, cravings and even our immune health can be affected by having low levels of this vital vitamin. Scientists found that people with low vitamin D symptoms are 11 times more prone to be depressed than those who had normal levels. (14)

Signs of a Deficiency: If you find yourself getting sick a lot, having poor mood, bone loss, back pain and feel tired and fatigued you likely have low vitamin D levels.

What To Eat:

Fatty fish, such as tuna, mackerel and salmon,

Beef liver

Egg yolks

Note: Getting outside and playing in the sun can be a great way to increase your Vitamin D levels, but be sure to expose roughly 70 percent of your skin as close to solar noon as possible.

Selenium

The Nutrient: Selenium is an antioxidant-rich essential trace mineral that works in conjunction with other enzymes and proteins in the body. Selenoprotein S in particular is involved in the protection against cellular stress and regulating the release of pro-inflammatory cytokine release.

Adequate selenium levels are essential for not only proper immune function, but also for regulating excessive immune response (found at the root cause of several autoimmune diseases), chronic inflammation and protecting cells against free radical damage. (15)

Signs of a Deficiency: A decline in cognitive health, thyroid functioning and immune health, as well as heart disease and infertility may be signs of a selenium deficiency. If you find yourself excessively tired, as well as craving salty foods you could benefit from increasing your selenium intake.

What To Eat:

Brazil nuts

Garlic

Tuna

Nori

Seaweed

Sunflower seeds

Turkey

Lentils

Spinach.

Antioxidants

The Nutrient: Antioxidants are categorized as either fat soluble or water soluble. However, your body needs both to protect your cells from oxidative damage and free radical damage.

Antioxidants help rid the body of dangerous oxidative products by converting them into hydrogen peroxide, then into water. This is done through a multi-step process that requires a variety of trace minerals, such as zinc, copper, manganese, and iron, which are found in foods that are rich in antioxidants.

Signs of a Deficiency: If you have low energy levels, crave sweets, seem irritable and have general low immune function you can benefit from getting more antioxidants into your diet.

What To Eat:

Organic fruits and berries

Chlorophyll-rich vegetables

Lemons and limes

Grapefruits

Tart cherries

Sulfur-rich veggies like onions, garlic, broccoli, cauliflower, and broccoli sprouts.

CoQ10-rich foods, such as grass-fed beef, liver, sardines and mackerel.

(Read this Next: 9 Leaky Gut Symptoms and How to Start Healing Now)

The post 9 Nutrient Deficiencies Making You Crave Junk — What Your Body Really Wants Instead appeared first on PaleoPlan.

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naturopathycanada · 4 years

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Naturopathy For Easing Anxiety

What is naturopathy?

It is feasible to utilize naturopathy for relieving anxiety Allow my beginning by informing you a little about naturopathy, as sadly most people aren't acquainted with this kind of corresponding medication. Naturopathy is a holistic strategy to western medicine: we listen to your signs, we consider your blood work, and we make use of the exact same terms as your GP would. Your General Practitioner will ask you WHAT your symptoms are, provide a name-- a medical diagnosis, and afterwards provide a treatment (typically, a tablet to deal with these signs and symptoms); a naturopath will go one action better by asking WHY.

I'll give you an instance: your head is battering, as well as you are really feeling sensitive to light. You may head off to your GP, who will listen to your issues, inform you that what you've obtained is a migraine, as well as provide you a painkiller to deal with the trouble. As a naturopath, I will use the medical diagnosis of migraine headache that you were given, yet I will certainly attempt and learn, along with you, why you're dealing with it (rest deprival, tension, hormone imbalance, food sensitivity, dehydration, too much high levels of caffeine consumption, and so on). We will certainly after that deal with treating the root cause of the issue, in order to prevent reoccurrence. A naturopath will normally deal with these concerns with a personally-tailored solution consisting of a dietary treatment, lifestyle modifications, herbal medication, supplements, Bach Blossom Remedies, as well as other all-natural treatments-- according to your requirements.

Naturopathy as well as anxiousness.

When it involves stress and anxiety, it can be stated that, broadly talking, the objective of a naturopathic treatment would certainly be to stop future anxiety attack, discover and also attend to the root cause of the anxiety, and deal tools to better take care of anxiety in the future.

A randomised controlled research study contrasted the efficiency of naturopathic like psychiatric therapy for symptoms of stress and anxiety. The naturopathic treatment included dietary coaching, deep breathing workouts, a multi-vitamin as well as a prep work made from a natural herb called Withania somnifera (referred to as ashwaganda). They found that after 8 weeks, the anxiety scores of individuals in the naturopathic care group decreased by 56.5% (compared with 30.5% in the conventional therapy team). They additionally experienced added enhancements in psychological wellness, concentration, fatigue social functioning, vitality, and also overall lifestyle.

As I claimed, from the naturopathic perspective there isn't truly a "one size fits all". There can be various reasons for anxiousness, including stress and anxiety, genetic personality, hormonal inequality, injury, personality, nutritional deficiencies, crucial illnesses, and so on, which must be dealt with on a private basis. Having stated that, there are absolutely a couple of points that will aid many people (as you can see from the research over): keeping a healthy diet that consists of enough B vitamins, omega 3 fatty acids, and also fresh whole foods can enhance the feature of the nerves, as well as assist the body handle stresses-- which may, over time, come to be a trigger for anxiety. Eating tiny meals at regular times of day, and rather frequently, can aid manage blood sugar degrees, relieving anxiousness. Obviously, determining as well as preventing foods which worsen your anxiousness, such as alcohol, high levels of caffeine, simple carbohydrates, and refined foods, is additionally crucial.

Foods you ought to be eating more of:

B vitamins, such as whole grains (quinoa, barley, rice, oats, and so on). vegetables (beans, peas and lentils), veggies (primarily dark leafy greens, sprouts and also origin veggies), and fruit.

Magnesium, such as dark leafy greens, beans, entire grains and also seeds.

Natural chemicals, which can act as an all-natural source of serotonin, tryptophan and also melatonin, such fruits, whole grains, seeds (pumpkin, sesame, sunflower and so on), fish, and also turkey.

Omega 3 fats, such as fish, flaxseeds, chia seeds, nuts, olive oil, etc

. Probiotics, such as pickles, sauerkraut, fermented foods, and also kefir or kombucha.

Anti-oxidants, minerals and vitamins, such as fruit and vegetables.

See to it you're consuming adequate water, as dehydration (even if moderate) can adversely impact your state of mind.

* Undoubtedly, if you have a sensitivity to any of the foods I have actually provided above you need to prevent them.

Adjustments to way of life

Way of living modifications to help ease anxiousness will include

Making sure good quality rest

Mental adjustments to aid develop hopefulness and also grow thankfulness

Finding out an ideal anxiety reduction strategy

Developing social support by growing great healthy and balanced connections

Producing behaviors of success

Many of my individuals discover that having a checklist of easy as well as basic tasks that they complete every day helps produce a feeling of ability as well as control. This helps reinforce them for any other task they locate tough.

Herbal medication

When it concerns organic medication, you should get in touch with a naturopath who can help recognize the best therapy for you. Please be specifically careful if you're taking medicine, as there may be interactions in between herbal medication as well as medicine. However, there are light types of natural medication that can help most people, such as natural teas. These are not likely to create negative effects but are still effective adequate to help. Natural teas that can minimize anxiety consist of chamomile, linden, lemon balm, verbena, lavender, and also passionflower.

Supplements

The very same point puts on supplements. I myself think that you should not take supplements unless you need them, as well as a healthy diet needs to offer you with all you require. At the same time, I will say that there are a few common nutritional shortages that may get worse stress and anxiety. You might think about attempting and also these consist of B vitamins, omega sixes, as well as magnesium. Lots of people may also locate a probiotic supplement very useful.

Just how does it all fit together

I'll offer you an instance of an everyday regimen that I built with a client in order to assist him manage his stress and anxiety condition:

07:00 Stand up (no striking the snooze button!), 10 minutes of meditation.

07:30 Organic medication formula. Morning meal: chamomile tea, muesli with fresh berries, big glass of water. Keep in mind to take blue-light obstructing glasses to workplace!

11:00 Snack time: blended nuts and an apple, big glass of water. Consume these on the bench outside if it's not raining (stairs not lift!).

13:30 Lunch: Salad with hen/ quinoa-- combined seeds covering, big glass of water.

16:00 Snack time: banana as well as mug of verbena tea with biscuit (home-made!), large glass of water. Mood Mint app.

19:30 Natural medication formula. Dinner: whole wheat pasta with lentil ragout/ large dish of soup with typical rye bread/ fish with prepared vegetables. Huge glass of water.

20:30 Cup of lemon balm tea, pudding treat with tart cherries or kiwi. Watch something pleased on television.

22:00 Turn off the web on your phone.

This patient, along with stress and anxiety, dealt with depression and had rather a gloomy outlook. So it was important to integrate things like time outside, mild exercise, and also utilizing an application that helps with cognitive bias alteration, such as State of mind Mint. He also discovered his stress and anxiety was making it hard for him to head to rest. This is why I suggested utilizing blue light obstructing glasses at the workplace, as well as added the tart cherries/kiwi in the evening, and also why I enforced a no mobile net guideline after 22:00. He additionally has a herbal medication formula that was tailor-maked to his demands. You don't require me to repeat that what is right for him will not be right for everyone. I desired you to see an example of an everyday routine that isn't too difficult to adhere to, and consists of all the nutrients to aid support him in his objectives.

Last ideas.

Anxiousness can feel intense on some days. It's hard to go from 0-100 when it involves producing a healthy way of living. Simply today I needed to speak with a lovely long-term patient of mine, as well as remind her that when it's actually hard you just select one point. Something that you're mosting likely to do today that will certainly help. Tomorrow maybe you'll really feel well enough to do 2, however today you're going to do something. Locating the right way for you will likely include some experimentation.

My biggest suggestions is to stay clear of all the weird and contradicting suggestions online. There is no one tablet that will cure you. There is a healthy and balanced way of life that you create on your own. By locating all things that work for you and also weaving them together to create your best life, as well as frequently working to push your limits as well as expand your definition of what your ideal life is.

Attempt including great practices individually, view their effect, and then repeat. Attempt lowering the less-helpful routines one by one, see the impact this has, and afterwards repeat. Speak to a naturopath if you need help with this, and locate one who has the exact same overview as you do. I'm not the best one for everybody, I believe in small amounts and also some people need the severe method. Believe that you can produce a positive, lasting adjustment in your life, as well as you will.

The post “ Naturopathy For Easing Anxiety “ was seen first on Succeed Now

Learn how naturopathic medicine works. Visit Dr. Amauri Caversan’s Toronto wellness clinic.

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ihealthlove1-blog · 5 years

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The 21 Most Useful Hang-over Foods

A hangover is your body’s reaction to drinking an excessive amount of alcohol.

Research on hangovers is restricted, and also the exact processes supporting them are badly known.

It’s thought that the entire body experiences specific hormonal and immune reactions Within a hangover that activate different symptoms

While There Isn’t Any known treatment for hangovers, many foods and drinks may alleviate symptoms

Listed here would be the 21 most useful foods and beverages to help facilitate a hangover.

1. Bananas

Alcohol blocks the creation of a hormone that helps your body hold on to water, leading to dehydration and the loss of electrolytes like sodium and potassium

2. Eggs

Eggs are full of cysteine, an amino acid that your body uses to produce the antioxidant glutathione.

Drinking alcohol decreases your body’s stores of glutathione. Without it, the human body has Difficulty breaking the poisonous byproducts of alcohol metabolism

Eating cysteine-rich eggs can be a wonderful way to boost glutathione in the human body and potentially improve hangover disorders.

3. Watermelon

Since aggravation related to a hangover is generally due to dehydration and diminished blood circulation to the mind, eating watermelon may help

Water-Melon is Full of L Citrulline, a nutrient which may increase blood flow

What’s more, its high water content can allow you to rehydrate.

4. Pickles

Pickles are high in sodium, an electrolyte that is depleted throughout excessive ingestion. Eating pickles or drinking their brine may help boost your sodium levels and overcome your own hangover. Even better, 2.5 oz (75 ml) of pickle juice provides about 20% of the DV

Keep in mind that the sodium content of pickles may vary by new.

5. Honey

Because of its high fructose content, honey can improve hangover symptoms. Actually, it could be between 34.8% and 39.8% fructose, based on the type

Whilst study on this particular issue is limited, fructose can help rid your body of alcohol more quickly

One analysis in 50 adults discovered that honey improved the rate of alcohol removal up to 32.4%

Despite its ability to increase the speed in which your body eliminates alcohol, fructose did not seem to reduce the Level of hangover signs in a different study

Nevertheless, eating honey and other foods with fructose must perhaps not be ruled out as a potential way to feel better after drinking a lot better.

6. Crackers

Crackers contain fast-acting carbohydrates that may improve your blood sugar during a hangover and improve related symptoms.

When the liver is liquid alcohol, it no longer focuses on controlling blood sugar. This is why low blood sugar may result from excessive ingestion, especially in people with diabetes. Eating carbs increase blood sugar

7. Nuts

As a result of their high magnesium content, nuts could possibly be a solution to your hangover. Excessive alcohol ingestion can deplete magnesium on cells. Consequently, refilling magnesium stores can help cure symptoms

One-half cup (71 grams) of sauce packs close to 50% of the DV for calcium

8. Spinach

Spinach is full of folate, a nutrient that might be diminished because of drinking. A review of this study found that smoking impairs folate absorption, and chronic alcohol intake Can Cause deficiency

Eating spinach will be able to assist you to keep adequate folate levels after alcohol consumption. 1 cup (180 g ) of cooked spinach supplies 66% of those DV

9. Avocado

Eating avocados following an evening of drinking may help raise low potassium levels from alcohol consumption and dehydration.

In fact, 1 avocado (136 g ) packs 20 percent of the DV with this mineral

What is more, research shows that avocados contain substances that protect against liver injury. Since drinking in excess takes a toll on your liver, avocados can be especially beneficial for hangovers

10. Meat

Meat along with other low-carb foods can help the own body better handle a hangover. Research shows that alcohol prevents the human body from absorbing certain proteins. In Reality, chronic alcohol consumption Can Result in amino acid deficiencies

Your body breaks down protein into amino acids, which makes it a fantastic choice during a hangover.

Three ounces (85 grams) of beef have close to 25 g of protein, whereas three ounces (84 g ) of poultry breast package 1 3 grams

11. Oatmeal

1 analysis found that eating a breakfast packed with complicated carbs rather than processed sugars led to enhanced disposition and fewer feelings of tiredness

Reaching for oatmeal after a night of heavy drinking can help with hangover-related stress, fatigue or low blood sugar levels.

12. Blueberries

Blueberries are rich in nutrients that combat inflammation in the human own body, which Is Useful in case You’ve Got a hangover

A study in 20 men found that blood levels of different inflammatory compounds increased after alcohol consumption

Therefore, eating strawberries later having too much to drink may help fight related inflammation.

13. Chicken Noodle Soup

Chicken noodle soup is a popular remedy for the flu or common cold. However, it could also be great for hangovers.

Research shows that chicken noodle soup can help you Re-hydrate — largely Because of Its high salt content

One-cup (245 g ) of chicken noodle soup supplies 35 percent of the DV for sodium

14. Oranges

Oranges are rich in vitamin C, which might prevent the system from losing weight. Eating oranges will Provide you the vitamin C you Want to keep glutathione levels stable and even cure your hangover

15. Asparagus

Asparagus packs certain chemicals that may offer hangover relief.

According to a Test Tube study, extracts from asparagus more than doubled the effectiveness of certain enzymes that help break down alcohol and additionally protected liver tissues in harm

Though there’s currently no research regarding the effect of asparagus on hangovers in humans, ingestion this vegetable could possibly be well worth an attempt.

16. Salmon

Salmon is rich in omega-3 Essential Fatty Acids which are great at decreasing inflammation within your body

Since drinking alcohol can increase the number of substances which cause inflammation, eating salmon or other fatty fish Might Be a Great way to ease hangover signs

17. Sweet Potatoes

Vitamin A can help fight the inflammation associated with hangovers, whereas magnesium and potassium are Required to replace what’s lost during alcohol intake

18. Coffee

Extensive research supports the use of ginger as an effective remedy for nausea

The anti-nausea aftereffects of ginger make it a possible treatment for your own gut upset associated with hangovers.

It could be eaten on its own, in smoothies or even like a tea.

19. Water

Drinking water is one of the most crucial things you can do with a hangover. Because alcohol is a diuretic, so it makes you pee more frequently and contributes to greater water loss. Water can replenish these lost fluids

20. Tomato Juice

Tomato juice can be another fantastic drink to drink with a hangover.

Research proves that berries contain chemicals which protect against kidney injury.

Excessive alcohol consumption May Lead to liver damage, therefore berries may offset the effects of drinking alcohol

Moreover, 1 Test Tube study found that tomato juice may quicken the rate at which enzymes procedure alcohol

Furthermore, one Testtube study discovered that tomato juice may accelerate the rate at which enzymes procedure alcohol

21. Green Tea

Green tea might be beneficial in fighting hangovers, too.

1 analysis found that compounds in green tea extract considerably decreased blood alcohol concentration in rats. Additional research reveals similar effects in mice fed green tea extracts

Whilst research has just been done in animals, the effectiveness of green tea at improving hangover symptoms may translate to humans.

The Main Point

While there is no magical cure for a hangover, even several drinks and foods can help you feel much better.

The very perfect method to avoid a hangover is to stay away from alcohol altogether or to wash it.

In case you really do find yourself struggling with a hangover, then consuming several of the foods or beverages on this particular list might have you back again to normal in no time.

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ebenpink · 5 years

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How to Ease Symptoms of Postpartum Depression with Natural Treatments http://bit.ly/2W9DVkI

Depression and postpartum depression—often abbreviated as PPD—still carry a stigma that hinders optimal prevention and treatment. Unfortunately, most moms who go back to their doctors for postpartum check-ups are given little more than some general mental-health advice and perhaps a prescription for an antidepressant. Read on to learn about the potential causes of PPD, the downside of antidepressants, and nine natural treatments that could help.

Use these links to skip ahead to another section of this article:

The conventional model of depression

The baby blues vs. postpartum depression

Recognizing the signs of postpartum depression

Five causes of postpartum depression

Why conventional antidepressants don’t work for everyone

Nine natural treatments for postpartum depression

The Conventional Model of Depression Isn’t as Simple as You May Think

I have discussed depression and anxiety quite a bit, but I haven’t covered postpartum depression before in much detail. This article will review what conventional medicine gets wrong about depression, what unique factors might contribute to postpartum depression, and what natural alternatives to antidepressants may be effective.

One in seven new moms experiences postpartum depression. If you’re currently dealing with it, you don’t have to go it alone. Find out more about what causes postpartum depression and get nine natural treatments to help you counteract it. #healthylifestyle #wellness #chriskresser

Conventional medicine describes depression as a simple chemical imbalance, where, for reasons mostly out of your control, your brain isn’t producing enough of these “feel good” neurotransmitters:

Serotonin

Dopamine

Norepinephrine

Selective serotonin reuptake inhibitors (SSRIs) are the most widely prescribed class of antidepressants. SSRIs are designed to increase serotonin levels in the brain by preventing its reabsorption. The solution sounds straightforward—take an SSRI to fix a brain chemical imbalance, and you’ll feel happier. Unfortunately, the data just do not support this overly simplistic model.

In his book Blaming the Brain: The Truth about Drugs and Mental Health, Dr. Elliot Valenstein, a professor emeritus of psychology and neuroscience at the University of Michigan, explains how the chemical imbalance model of depression just doesn’t hold up to scrutiny:

Reducing serotonin, dopamine, and norepinephrine doesn’t produce depression in humans, even though it appears to in animals

Drugs that raise serotonin and norepinephrine levels, like amphetamines and cocaine, do not alleviate depression

The majority of depressed patients don’t have low serotonin levels; only about 25 percent actually do

In some cases, antidepressants have no clinically meaningful advantage over placebos. (2, 3) First-line pharmaceutical treatment for depression only works about half the time. (4, 5) When antidepressants do work, it takes weeks for patients to feel the effects. Furthermore, because of how they impact the brain, antidepressants can make depression relapse more likely once medication is stopped. (6, 7) (This long-term customer model is music to the pharmaceutical companies’ ears.)

Rather than viewing depression as a chemical imbalance, the evidence better supports an inflammatory-cytokine model of depression.

Before I get into the underlying causes of depression, let’s look more closely at a specific type of depression unique to new mothers—postpartum depression, or PPD.

The Baby Blues vs. Postpartum Depression

Postpartum depression is often misrepresented as the “baby blues” on one end of the depression spectrum, with postpartum psychosis on the other end. But PPD and the so-called baby blues aren’t the same thing. These are three distinct conditions, and there are some big differences among them.

The baby blues affect up to 75 percent of mothers in the first 10 days following birth, but the symptoms—usually mood swings and bouts of crying—are mild and don’t last long.

Postpartum depression lasts much longer and is more deeply felt than the baby blues and can set in at any time during the first year following birth. Women with PPD may have trouble connecting with their baby, have doubts about their parenting abilities, develop sleep issues beyond the lack of sleep often associated newborn care, and may lose interest in activities they used to enjoy.

Postpartum psychosis is a psychiatric emergency. These mothers may have thoughts of hurting themselves or their baby and can develop hallucinations.

PPD is generally diagnosed through a screening questionnaire, most often the Edinburgh Postnatal Depression Scale (EPDS) or the Postpartum Depression Screening Scale (PDSS). Most studies estimate that postpartum depression affects 10 to 15 percent of postpartum women, but some estimates approach 30 percent. (8, 9)

How to Recognize Postpartum Depression in Yourself or a Loved One

The list of postpartum symptoms includes the following: (10)

Feeling sad, hopeless, or overwhelmed

Crying more than usual

Worrying or feeling anxious

Feeling irritable or restless

Sleeping too much or too little

Having trouble concentrating

Feeling anger or rage

Losing interest in once-enjoyable activities

Frequent headaches or other body aches

Eating too little or too much

Having trouble bonding with your baby

Doubting your parenting ability

Withdrawing from or avoiding friends and family

Despite these seemingly hard-to-miss signs, postpartum depression isn’t always obvious. To the outside world, a mother may appear perfectly content while suffering on the inside. Many of these symptoms, like worrying or not eating well, are experienced by most mothers of newborns. But PPD is far more intense and drawn out. The last symptom on the list—withdrawing from or avoiding friends and family—is perhaps the most important. Too many stories of postpartum depression have ended tragically, and too many times loved ones said afterward, “I didn’t even know she was suffering.” If a new mother goes out of her way to physically avoid others—discouraging visitors, not wanting to chat or email, or not leaving home—it’s a bit more apparent that she may have an issue with PPD. But often, this “withdrawal” is emotional, not merely physical (and attributable to having a newborn), so it may be easy for a friend or relative to miss—and easy for a PPD sufferer to hide.

If someone you’re close to is a new mother, listen between the lines. If she says she is completely in love and enjoying every minute, give her the opportunity to open up and share the not-so-good parts of her experience. She might be feeling too guilty to disclose the unpleasant feelings of motherhood upfront.

What Causes Postpartum Depression?

If low serotonin isn’t the primary cause or symptom of postpartum depression, then what is? Some possible answers may be found among the five the biggest contributors to PPD: hormonal imbalances, poor nutrition, stress, thyroid conditions, and inflammation.

1. Hormonal Imbalances

Women experience a remarkable breadth of hormonal changes during pregnancy, labor and delivery, and postpartum. During pregnancy, progesterone levels rise to 20 times their pre-pregnancy levels, and estrogen levels climb even higher, reaching 200 to 300 times higher than baseline by 20 weeks of pregnancy. (11) Estrogen can increase the production of GABA, an antianxiety and anti-pain neurotransmitter that promotes relaxation and “feeling good,” and progesterone stimulates the GABA receptor in the brain.

After delivery, a dramatic drop in progesterone and estrogen may contribute to the moodiness of baby blues. A woman’s brain and ovaries must readapt to produce the body’s needed estrogen and progesterone again, all while dealing with a drop in the pregnancy hormone human chorionic gonadotropin (or hCG) and an increase in oxytocin (especially if breastfeeding). If a woman’s own endocrine system doesn’t properly reestablish control of hormone production, postpartum depression can follow. (12, 13)

2. Nutritional Deficiencies

As a pregnancy progresses, the increasing energy demands of the fetus can take a toll on a mother-to-be, particularly if her diet is inadequate; pregnant women are extra susceptible to nutrient deficiencies. Furthermore, morning sickness (which typically ends in the second trimester), as well as food aversions and cravings that can come and go throughout a pregnancy, can put a damper on healthy eating. Specifically, there’s evidence that not getting enough vitamin D, iron, and DHA and EPA can affect the mood and cognitive health of the mother.

Vitamin D

Observational studies have found correlations between a low level of vitamin D during pregnancy and a greater risk of developing postpartum depression. (14, 15, 16, 17) Spending some time in the sun each day can help keep vitamin D levels adequate, but if that isn’t possible due to climate or career, consider a vitamin D3 supplement if levels drop below 35 ng/mL. (And vitamin D is also very important for a baby’s development in utero. If you are pregnant or are thinking of becoming pregnant, talk to your practitioner about the importance of safe supplementation with a quality prenatal vitamin.)

Iron

If pregnant women don’t have adequate iron stores, the blood loss from birth could deplete iron levels, increase exhaustion, and contribute to postpartum depression. One study found that increasing ferritin levels (a measure of iron storage) in non-anemic pregnant women decreased the chance of postpartum depression later on, indicating that adequate iron levels and iron storage are important. (18)

EPA and DHA

Some varieties of prenatal vitamins now include an extra EPA/DHA pill to boost omega-3 intake. Studies have shown that low levels of omega-3 fatty acids are associated with depression, at least in non-pregnant populations. (19) But, clinical trials using omega-3 supplements have shown mixed results and, in some cases, show no benefit over placebo in treating depression, including the largest trial, conducted on nearly 2,400 pregnant women. (20)

Rather than rely on omega-3 supplements, I encourage pregnant women to consume cold-water, fatty fish a couple times of week if possible, as fish intake during pregnancy is associated with lower risk of postpartum depression. (21) Unfortunately, because of the somewhat misguided concerns about mercury levels in fish, women often shy away from fish during pregnancy. But as long as you are avoiding fish varieties like shark, swordfish, tilefish, and king mackerel, as well as raw fish, the high selenium content in most fish mitigates the risk of mercury toxicity. (Selenium binds with mercury and deactivates it.)

3. Stress

Bringing home a newborn baby is challenging—a beautiful experience, yes, but challenging. Without a reliable support system, the responsibilities of motherhood—combined with sleep deprivation and breastfeeding issues that can arise in the early days and weeks—can all be overwhelmingly stressful and lead to depression.

In the short term, stress can actually benefit cognitive performance and teach the brain to adapt more effectively to stressors in the future. (22, 23) Chronic stress, on the other hand, reduces synaptic plasticity, which means the brain has more trouble learning to adapt and respond appropriately to stressful situations. Pregnancy is accompanied by sustained high levels of glucocorticoid stress hormones, and higher cortisol levels are associated with higher risk of depression. (24, 25)

Chronic stress can also lead to disrupted hypothalamus–pituitary–adrenal (HPA) axis function, another symptom common in depressed patients. The HPA system undergoes many changes during pregnancy, and the more drastic shifts have been linked to the development of PPD. (26, 27, 28) In fact, in one study, up to 80 percent of women post-birth exhibited impaired HPA negative feedback (though not all developed postpartum depression). (29)

4. Thyroid Issues

An estimated 20 million Americans have some form of thyroid disease, and women are disproportionately affected. (30) Up to 23 percent of postpartum women experience thyroid dysfunction, and one in 12 develops an autoimmune thyroid condition like Hashimoto’s disease. (31) Despite the levels of thyroid dysfunction in women, thyroid panels before and after pregnancy are rarely done. The typical thyroid lab panel only tests for T4 and thyroid-stimulating hormone (TSH), but a full panel should include:

Thyroid hormones T3 and T4

TSH

Reverse T4 and reverse T3

Thyroid antibodies against TPO and TG

The link between thyroid issues and depression has long been recognized. (32) Symptoms for hypothyroidism—extreme fatigue, weight gain or inability to lose weight, mood swings, and brain fog—overlap with PPD symptoms, easily leading to misdiagnosis. A woman might have postpartum depression and hypothyroidism, triggered by stress plus the drop in hormones experienced after birth. But instead of running thyroid panels and testing hormones, most conventional doctors will prescribe an antidepressant and hope for the best. Functional Medicine practitioners, however, embrace the “Test, don’t guess” approach—and we will work with you to get to the root of health issues.

5. Inflammation

Systemic inflammation underlies nearly all modern diseases, including Alzheimer’s, autoimmune disease, allergies, and more. Although not limited to just postpartum women, inflammation may be at the root of depression, too. Some of the evidence to support this claim includes the following:

Depression often accompanies acute, inflammatory illnesses (33)

Higher levels of systemic inflammation increase the risk of developing depression (34)

Markers of inflammation often normalize following remission of depression (35)

SSRIs, in addition to increasing serotonin levels, can reduce the production of pro-inflammatory cytokines like TNF-alpha, IL-1, and interferon gamma, while increasing anti-inflammatory cytokines like IL-10. (36, 37) This anti-inflammatory mechanism could explain why SSRIs relieve depressive symptoms in some individuals.

Postpartum women may engage in pro-inflammatory behaviors, such as broken sleep, consuming processed foods that are loaded in inflammatory industrial seed oils and sugar, and general stress, all of which make them vulnerable to inflammation-induced depression.

Antidepressants: They Don’t Work for Everyone

Antidepressants are cash cows for the pharmaceutical companies. Nearly 13 percent of Americans over the age of 12 take an antidepressant. (38) The global market for antidepressants exceeds $11 billion. (39) That’s a lot of money for a type of drug with questionable effectiveness and high incidence of side effects.

Some clinical trials have demonstrated benefits over placebo, but on average, antidepressants show no benefit over placebo. (40) A 2017 meta-analysis states that: (41)

SSRIs versus placebo seem to have statistically significant effects on depressive symptoms, but the clinical significance of these effects seems questionable and all trials were at high risk of bias.

Although two earlier meta-analyses agreed that SSRIs performed no better than placebo for mild and moderate depression, antidepressants can often mitigate severe depression (42, 43). Antidepressants can be life-saving for some, and these pooled analyses can’t tease out individual responses, which can vary tremendously from person to person. For treatment of PPD, antidepressants have yielded similarly mixed results. (44)

More than half of all antidepressant users experience one or more of the common side effects, including:

Diarrhea

Nausea

Anorexia

Sweating

Forgetfulness

Bleeding

Seizure

Anxiety

Mania

Sleep disruption

Sexual dysfunction

Many users also report “anti-motivational syndrome,” where emotional responses, both good and bad, are blunted. If the benefits of antidepressants clearly outweigh the risks, they might be an option for some women, but they are not the miracle, cure-all drug for everyone.

Breastmilk and Antidepressants—Is There a Concern?

Some moms are worried about antidepressants making their way into breastmilk, which is understandable. Although many SSRIs, Zoloft in particular, are considered to be compatible with breastfeeding, I take that phrase with a huge grain of salt. (45) As mentioned earlier, antidepressants can change the brain of an adult significantly. In adolescence, extra caution is given to antidepressants due to their association with increased suicidal thoughts and behavior in some cases. (46) We just don’t know the short-term or long-term effects on breastfeeding infants. (47)

In sum, antidepressants are sometimes ineffective, they can cause side effects, and they may lead to unwanted brain changes. If you’re uncomfortable with the idea of taking medication, read on to learn about how you can prevent or alleviate the symptoms of postpartum depression with natural treatments.

An Important Note: If you’re currently taking antidepressants, consult with your doctor before making any decisions, and don’t stop taking your medication without medical support.

Abruptly changing your dosage can cause disruptive and even dangerous side effects. Tapering off an SSRI can take weeks (between six and eight), but in my experience, the process is even longer. If you’ve been taking SSRIs for years, you may need months to slowly and safely get the medication out of your system. Perhaps surprisingly, I’ve noticed it takes much longer to completely taper off from the lowest dose than it does to go from the highest dose down to the lowest.

For more information on this topic, I highly recommend Dr. Peter R. Breggin’s book, Psychiatric Drug Withdrawal: A Guide for Prescribers, Therapists, Patients and Their Families.

Nine Ways to Care for Postpartum Depression with Natural Treatments

If you or a loved one is suffering from PPD or is at risk, natural remedies may be beneficial and can offer powerful alternatives to prescription antidepressants. Many of the remedies I’ll discuss below can also be incorporated before birth, especially for those with a history of depression or postpartum depression.

1. Start Seeing a Psychotherapist

Compared to antidepressant medication, psychotherapy is cost effective, well tolerated, and generally more effective for treating depression, especially in the long term. (48) A meta-analysis and review examined 28 trials and reported that psychotherapy intervention during pregnancy significantly reduced the number of women who developed PPD. (49)

Specifically, mindfulness-based cognitive therapy (MBCT) and cognitive behavioral therapy have great track records of mitigating postpartum depression.

Cognitive therapy helps prevent postpartum depression. In pregnant women with a history of depression, MBCT decreased depression relapse compared to other treatments, including antidepressants. (50) MBCT is also a viable treatment option for postpartum depression.

Cognitive therapy helps treat postpartum depression. In 2018, a meta-analysis reviewed 20 randomized controlled trials that compared the effectiveness of BCT against typical treatment methods (like medication). Women who underwent psychotherapy saw greater improvements in their depression symptoms in both the short and long term than women who received other treatments. (51)

Cognitive therapy is superior to antidepressant treatment. In one study, MBCT therapy worked better than both SSRI treatment and a combination of SSRI and MBCT treatment. (52) In another study, adding an SSRI to psychotherapy treatment offered no benefit beyond psychotherapy alone. (53)

Unfortunately, a major barrier to getting psychotherapy treatment is the perceived “difficulty” of the process, from researching and finding a therapist to making (and keeping) an appointment. (54) Even under less stressful circumstances, it isn’t always easy to ask for help—but for a new mom experiencing the feelings of hopelessness that accompany PPD, it’s especially challenging. Navigating health insurance, locating a provider, and simply trying to find time to make the necessary phone calls can seem overwhelming.

Before giving up, consider the following:

Start with baby steps. Break down the process of making an appointment into several steps you can complete over the course of a couple days. For example, first identify providers that fit your criteria, and then set aside a few different blocks of time to call them.

Bring your baby. If you don’t have someone to watch your baby, many therapists and psychologists are more than willing to see you with baby in tow.

Give it a few sessions. Don’t ditch your provider after one session. Try a few meetings before deciding if it’s a good fit.

Stop if it doesn’t feel right. On the other side of the spectrum, don’t be afraid to try a different therapist. You might not click with the first, or even the second, provider. But that’s okay. You’ll find the right person.

Consider telephone-based or internet-delivered psychotherapy. If leaving the house just isn’t an option, this type of psychotherapy can also be effective. (55, 56)

2. Get Regular Exercise

During the first six to eight weeks after delivery, you should be resting and taking care of yourself and your new baby, especially if you’re recovering from a Caesarian section or other pregnancy complications. But when you get the green light from your healthcare provider, taking up an exercise routine could help reduce the risk of, and even treat, postpartum depression.

In two randomized controlled trials, 12 weeks of an exercise intervention for postpartum women reduced the EPDS score (measure for depression) compared to controls. (57, 58) In another study, moderate exercise five times per week resulted in greater remission rates compared to antidepressant medication. (59) As long as you start off slow and exercise safely, the only side effect of exercise is good health.

You might be asking, “When can a new mom find time to exercise?” It’s a valid question. A sustainable and enjoyable exercise routine is the one you’re most likely to stick with, as adherence to exercise interventions in studies (and in real life) can be quite low. (60) But do what other moms do, and get creative:

Easiest of all: take a stroller walk with your baby, and pick up the pace as you get your energy back

Try a Mommy and Me yoga or other exercise class, where babies are part of the routine

Buy a subscription to postpartum exercise videos you can stream from home

Dance (safely) with your baby

Workout during baby’s first nap of the day, to make it a top priority

And remember that before you know it, your baby will be an active toddler—a workout in itself!

3. Use Light Therapy

Our ancestors spent most of their waking hours outdoors, a lifestyle in stark contrast to modern society. Seasonal affective disorder tends to peak during winter, when sunlight exposure bottoms out. (61) Harnessing the mood-improving effects of sunlight, light therapy has been proven effective for treating both seasonal affective disorder and non-seasonal-related depression. (62) In some cases, combining light therapy with antidepressants was no more effective than light therapy alone. (63)

Typically, light therapy involves exposure to a bright light for 10 to 20 minutes per day (to reach about 10,000 lux units of light) in the morning. Light therapy is believed to positively affect mood, sleep, circadian rhythms, and HPA axis activity. (64) Two studies have used bright light as a treatment for perinatal and/or postpartum depression. Both studies demonstrated clinical improvement with light therapy, with up to 75 percent reduction in depression. (65, 66)

Some minor side effects can accompany light therapy, including headache, eye strain, nausea, and agitation, but these effects are mild and usually transient. Critics of light therapy question its efficacy because a proper placebo doesn’t exist—participants will know whether or not they are being exposed to bright light. But even so, does that matter if light therapy yields positive results?

4. Try Acupuncture

Acupuncture also faces criticism for lack of double-blind, placebo-controlled trials. Acupuncture may improve mood by decreasing stress-induced cortisol release. (67) The results of acupuncture for the treatment of depression and postpartum depression are mixed. (68, 69, 70)

In a review of acupuncture for depression, there was no evidence that medication yielded better outcomes than acupuncture. (71)

Generally well tolerated with few side effects, acupuncture from a competent, licensed acupuncturist may be worth pursuing for postpartum depression. However, more robust studies are needed.

5. Start Taking Probiotics

The gut microbiome interacts with and influences the body’s organ and systems, including: (72)

Heart

Thyroid

Skin

Bone

Immune system

The brain

The brain and gut communicate with each other. The vagus nerve, responsible for parasympathetic processes like heart rate, runs from the brain to your visceral organs. (73) In return, gut bacteria produce neurotransmitters that communicate with the brain. (74) Disrupted gut microbiomes have been associated with psychological disorders, including depression and anxiety. (75) Specifically, recent evidence suggests that the microbiota may regulate serotonin synthesis and secretion. (76) In two small studies, the gut bacteria of individuals with depression were shown to have more pro-inflammatory gut bacteria and less anti-inflammatory gut bacteria than control groups. (77, 78)

When administered to mice, the anti-inflammatory probiotic L. rhamnosus reduced corticosterone and anxious and depressive symptoms. (79) In one small human trial, pregnant women who supplemented with L. rhamnosus through six months postpartum reported lower depression and anxiety scores compared to placebo groups, indicating the therapeutic potential of probiotics for postpartum depression. (80)

We know the gut microbiome drastically shifts during pregnancy, and if that shift ventures towards gut dysbiosis, it could predispose certain women to developing PPD. (81) Take care of your gut by consuming bone broth, fermented foods, and kefir or yogurt, if tolerated.

6. Look into Bioidentical Hormone Therapy

After delivery, women experience dramatic drops in progesterone and estrogens, both of which influence activity at the GABA “feel-good” receptor in the brain. Some data suggest that low progesterone following birth is correlated with the baby blues, but other data haven’t supported any clear link between hormone concentrations and postpartum mood. (82, 83)

Bioidentical progesterone treatment may be a viable alternative to traditional antidepressants. Bioidentical progesterone is not chemically identical to the synthetic progestins found in birth control pills, and most obstetricians and gynecologists are unfortunately unfamiliar with the former as a treatment option. In the 1980s, two studies led by Dr. Katharine Dalton demonstrated the effectiveness of bioidentical progesterone for treating PPD, with remission rates of less than 10 percent. Since the 1980s, progesterone therapy for PPD has been widely used by health professionals trained in Natural Procreative (NaPro) Technology, a women’s health initiative that strives to understand and cooperate with a woman’s reproductive and gynecological health. Progesterone can help alleviate some symptoms of depression in as little as one injection almost immediately. Unfortunately, outside of the NaPro literature, further randomized controlled studies using bioidentical treatment for postpartum depression have yet to be published.

Related to bioidentical progesterone, allopregnanolone, a naturally occurring metabolite of progesterone, has been studied in two clinical trials for PPD treatment. (84, 85) Much like bioidentical progesterone, allopregnanolone showed rapid mood-boosting effects after just one drug infusion. As these trials were very recent, in 2017 and 2018, I am intrigued at the prospect of a fast-acting, more natural option for postpartum depression.

7. Get More Sleep and Rest

More than one-third of American adults admit to not getting enough sleep, and I would bet that number is even higher among new moms. (86) Large meta-analyses have found associations between sleep disturbances and depression in both the general adult population and in postpartum moms. (87, 88) Sleep depression and depression can create a vicious cycle, as each contributes to the other.

Getting enough sleep can seem impossible for new moms, especially in modern Western societies where women have less support than in previous generations. Sleeping when the baby sleeps is not always an option, but aim for it whenever possible.

If you are breastfeeding, not on any medications with drowsy side effects, and a nonsmoker, co-sleeping and side-lying nursing might be good options that offer more sleep. Despite what mainstream organizations want to claim, co-sleeping can be safely done. Check out the La Leche League’s Safe Sleep Seven to find out how to create a safe sleeping environment for you and your baby.

8. Try Supplementing with St. John’s Wort

Many natural health communities tout St. John’s wort as a beneficial treatment for depression, as the herb has been shown to have mood-boosting activity at the serotonin and “feel-good” GABA receptors. (89) In double-blind, placebo-controlled trials, St. John’s wort often performs better than antidepressant medications at reducing depression symptoms, with up to 10 times fewer reported side effects. (90, 91, 92, 93) Of note, St. John’s wort should not be taken concurrently with SSRIs, nor should it be combined with light therapy because it may increase the body’s sensitivity to light.

However, if you are breastfeeding, St. John’s wort might not be the best choice. Even though it is found in breastmilk at “undetectable to low levels,” breastfeeding infants whose mothers supplemented with St. John’s wort had higher instances of drowsiness, colic, and lethargy. (94, 95)

Talk with your provider about other supplements that might be useful for postpartum depression:

Sam-e, which may be especially helpful for women with MTHFR mutations

Vitamin D

Motherwort

Rhodiola

Eleutherococcus

Saffron (96, 97)

Chamomile (98)

9. Set Up a Personal Support Network

Being a new mom can be isolating. In other cultures, women are surrounded and cared for by other women and moms after giving birth. In modern Western societies, extended family often lives far away, and the concept of a “village” helping to raise children is disappearing. Couple that isolation with inadequate parental leave policies and poor sleep, and you have a recipe for depression. Ideally, a postpartum woman would have an extensive support network from friends and family, a generous amount of worry-free leave from her job, and multiple home visits from a medical practitioner as she recovers and adjusts to her new life. (And that’s how it is in many countries around the globe—but not in the United States.)

Most American women only have one checkup four to six weeks after giving birth, although the American College of Obstetricians and Gynecologists now recommends that postpartum care be an ongoing process with multiple follow-up appointments. See if your provider is willing to follow a more holistic care model, which would include:

Multiple follow-ups post-birth

Blood work to monitor nutritional stores (beyond iron) and hormone statuses both during and after pregnancy

Full thyroid blood panel during and after pregnancy

Physical therapy referral, if needed for pelvic floor dysfunction or diastasis recti (separation of the abdominal muscles)

Mental health referral, if needed

If you are pregnant, set up a support system as best you can before birth. Here are a few tips to help you get started:

Accept any and all offers of help. Have a list ready for errands that friends and family can run or chores they can do.

Have a freezer meal baby shower. Get everyone together to help you prep dozens of nutrient-dense meals and snacks so you won’t be tempted to eat easily accessible processed foods.

Begin a meditation practice. The Headspace app can help you get started.

Identify nearby lactation consultants for support if you plan to breastfeed.

I want to close this article with assurance that if you (or a loved one) are suffering from postpartum depression, you are not alone. I urge you to please speak with your healthcare provider immediately about these and other options available for you to get help.

Now I want to hear from you. Have you dealt with postpartum depression? What treatments did you find helpful? Let me know in the comments.

The post How to Ease Symptoms of Postpartum Depression with Natural Treatments appeared first on Chris Kresser.

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meditationklaus · 7 years

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13 Things You Can Do to Help Counter Depressive Symptoms

Yoga is a an extremely potent practice to support mood stability, stress relief and reduction, and improving overall wellbeing, but sometimes more is needed to bolster our internal experience. Depression is something that runs in my family so I have had plenty of experience with down days. If you’ve ever been extremely blue, you know the struggle. Feeling helpless, powerless, unmotivated, stuck, frustrated, sad, alone, and wondering when it will end. While in some situations anti-depressants are an important tool, too often the power of specific life rituals and nutritional therapies are underestimated and underutilized. Furthermore, many mood-stabilizing drugs take 4-6 weeks to kick in, so its important to have other tools to work with during down times. So how can you engage with down days and help counter depressive symptoms? Here are some ideas.

1. Eat Clean

Refined sugars, chemical additives, and processed junk all impact the brain adversely. Stick with clean, whole foods. In addition, avoid over-consuming Omega 6 oils — soy, sunflower, and corn — as they cause inflammation and effect the brain negatively.

2. Supplement Right

It is key to give your brain nutrients that help stabilize mood. Consume Vitamin D (2-5,000 IU daily), Omega 3’s (eating low mercury fish 2-3x times weekly), and a B-Vitamin complex that includes B12, 6, and folic acid.

3. Ensure High Quality Protein

Sad or low moods can be related to a protein deficiency. It’s something worth considering and exploring especially if you are a vegan or vegetarian.

4. Mellow Your Inflammation

The brains (and consequently, guts) of depressed people often show signs of inflammation which occurs due to processed foods and common allergens like gluten or dairy.

Explore an elimination diet and enact protocols to repair your gut like probiotics, fermentable fiber foods, and tests for leaky gut, IBS, or SIBO.

5. Move It

Cardio-based movements for 30-45 minutes, four days a week, are key to release endorphins and helps stimulate BDNF or brain-derived neurotrophic factor, a natural mood enhancer in the brain.

6. Schedule Up

Every Sunday, plan out your week. Schedule your movement times, social engagements, and meals. Even if you don’t feel like seeing people, it is vital to not isolate yourself.

Having a plan will ensure you avoid too many pockets of free space where you can overthink your situation.

7. Get a Check Up

Sometimes depression or fatigue can be exasperated or caused by hypothyroidism, heavy metal toxicity, or a vitamin/mineral deficiency (iron, vitamin D, magnesium, etc.). The only way to find out for sure if this is causing your depression is to go to your physician and get a check-up.

8. Journal Daily

When we feel down, its important to journal and let go of the cyclone of thoughts in the mind. Even if you don’t feel great about your life, take time to include some gratitude in your journaling.

It can be something small, like being grateful for the sun, breath, a piece of fruit, love of friends and family, water, etc.

9. Spend Time in Nature

Many studies have shown that being in nature for as little as 20 minutes can serve to relieve mild to medium depressive symptoms. Buy yourself flowers and plants, spend time in a park, or invite a friend to go for a hike.

10. Talk to Someone

Talk therapy serves as an important tool in down moods as it provides a chance to speak to someone outside of your immediate circle and to share what is present for you with a caring invested listener.

11. Get Poked

Acupuncture has been shown to enhance mood and support overall vitality especially during down times.

12. Laugh

Even though you might not feel like it, put on a DVD from a stand up comedian, go to a comedy show, or watch a funny movie. Studies have proven that laughter improves mood.

13. Clean Up

Cleaning is extremely therapeutic as often depression is coupled with a lack of motivation. Organizing and cleaning will provide a sense of purpose, accomplishment, and energetically will make your living space feel more habitable.

While this list might seem overwhelming, choose a few rituals to explore and implement every day, or a few per week.

When it comes to coping with that daunting feeling of depression, it can be the simplest actions and small baby steps that add up and make a huge difference as you live your yoga off the mat!

The post 13 Things You Can Do to Help Counter Depressive Symptoms appeared first on DOYOUYOGA.COM.

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digitalsparks · 4 years

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Acne on Face – The Fastest Way to Cure It

The appearance of acne on the face has several possible causes, from acne to allergy, through viral or bacterial infection. A point about the acne on the face, their symptoms, and the appropriate treatments.

Causes

Acne mostly affects adolescents and sometimes adults, especially women. In the inflammatory or even cystic stage, acne causes the appearance of red pimples, some of which can leave scars. In adolescence, acne potentially affects the entire face, while it develops rather on the chin in adulthood. This inflammatory dermatosis can be mild, moderate, severe or very severe.

An acne on the face that scratches and hurts may be in connection with an allergy or a viral or bacterial infection. In any case it is recommended to consult your doctor to make the diagnosis and adjust a treatment. The treatment of fungal acne may use:

• An antiallergic antihistamine type in case of allergy. • An antibiotic in the form of cream or tablets in case of bacterial infection. • Antiviral treatment in the form of cream or tablets in case of viral infection. • Local antiseptic treatment in case of infection.

It is recommended not to touch the buttons, nor to attempt to pierce them.

Each type of pimple on the face requires specific care, if in doubt, it is better to consult a doctor or dermatologist who will prescribe an appropriate treatment. It is recommended not to touch the buttons, nor to attempt to pierce them. To reduce acne pimples, local care is required, sometimes combined with a drug to be taken orally. Treatment of impetigo involves antiseptic and antibiotics (local and/or oral), and treatment of herpes by antiviral drugs. In the Prevention of allergies, it is advisable to avoid as much as possible the allergenic substance(s). The intervention of a specialist (allergist) is sometimes necessary.

Acne on the Face During Pregnancy: The Sign of What?

Pregnancy is a period of hormonal change that can have consequences on the face and cause pimples. It is not uncommon for a pregnant woman to see various skin disorders appear or worsen, such as acne or eczema caused by an allergy. In all cases, a dermatological consultation is necessary to adapt the treatment and avoid harmful effects on the child.

How to Prevent Acne on the Face?

Everyone can have acne at one time or another, but there are several things you can do to avoid getting it on your face. By following the right techniques, you will be able to prevent the appearance of these naughty little pimples.

1. Do not pierce your buttons. This is the golden rule against acne, they contain harmful bacteria. When you pierce them, these bacteria seize this chance to spread freely to other pores. You need to keep your buttons under control.

2. Consider stopping makeup. Foundation and lipstick hurt your skin. Even if you might feel a little embarrassed going out on the street without hiding your acne, you will actually help your skin heal if you don’t put any.

3. Avoid inflammations. In addition, when you pierce a pimple, the skin that is all around and the pimple itself begin to swell. This inflammation will cause more redness and pain.

4. Try not to touch your face. Your hands (even if you wash them constantly) have oils and dirt that transmit bacteria. If you spend your time spreading these dirt and bacteria on your face, chances are it won’t appreciate it and you’ll spread more bacteria on other areas of your face.

5. Drink plenty of water. Many doctors recommend drinking between 2 and 2.5 liters of water per day depending on whether you are a boy or a girl. Women should drink about 2 liters while men should drink about 2.5 liters. The skin is also an organ of the body and like your kidneys, it needs an appropriate amount of water to function well.

6. Consume omega-3. Yes, they are fats, but they are good fats. Healthy fats such as omega-3 help fight inflammation and have healthy cells. Omegas-3 are deteriorated by Oxygen, this means that if you eat foods that contain it, you should try to eat them raw. If you prefer to eat them hot, it is better to pass them to the oven or grill than to boil or fry them. Here are some of the foods that contain a lot of omega-3:

Fish, especially salmon, sardine and herring.

Seeds and nuts in particular flax seeds.

Green leafy vegetables such as spinach and arugula.

7. Consider taking probiotics. Probiotics are healthy bacteria found in certain foods such as kombucha that improve your intestinal health and reduce inflammation. Some of them like lactobacilli can reduce acne. You can find some in the supermarket or in organic product stores.

8. Ingest the right vitamins in moderation. This one too seems obvious. By consuming the right type of vitamins, you will give yourself clear and beautiful skin while fighting acne. Vitamin A is especially effective in helping to have healthy skin. Do not take it if you are pregnant.

9. Try to take primrose oil. It contains omega-6s with anti-inflammatory properties whose deficiency can cause acne. Take between 1,000 and 1,500 mg twice a day.

10. Try zinc citrate. It helps in protein synthesis, wound healing and normal functioning of tissues. Take 30 mg daily.

11. Try vitamin E. It is essential for skin health and many people who suffer from acne do not consume enough of it. Take 400 IU (international units) per day.

12. Do not wash your face more than twice a day. If you wash it too often, you will dry the skin and it will produce even more oils, which will also produce more acne.

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13. Moisturize your skin after each wash. You will deprive your skin of its moisture each time you wash it while it fights against the bacteria present. Be sure to give your skin the hydration it needs even if it is naturally oily.

14. Use non-comedogenic moisturizing products. This means that they will not clog your pores. You don’t want your moisturizer to clog your pores right after you clean them.

15. Try a gel product for oily skin. Moisturizing products in gel form, unlike those in cream form, will not make your skin slimy and oily.

16. Use a toning product for oily skin. What is a toning product? It is a lotion or product that allows you to close the pores while cleaning the dirt on the surface of the skin. Be careful with products that contain alcohol, as they will deprive the skin of its oils. This causes it to produce even more and can cause the appearance of acne. Find a toning product that contains little alcohol, but remains effective.

17. Eliminate unhealthy stress from your life. Doctors do not quite understand why, but they know that there is a link between stress and skin problems, especially between stress and acne. In a way, the cells that produce sebum (the fat that causes acne) derail when a person is subjected to a lot of stress.

18. Find creative escape from stress. Some individuals break away from stressful situations by going for a walk. Others could relieve their stress by painting on a canvas. Whichever solution you prefer to decompress, do it early and do it often.

19. Try meditation. There are many meditation techniques, find one that works well for you. Some individuals like to do yoga to relax.

20. Make sure you sleep well. Lack of sleep can cause stress and increase acne. As already indicated above, stress can have a negative effect on the skin and cause acne. Speaking of sleep, you should also not forget to regularly change your pillowcase. Consider wrapping it in a towel to absorb the oils from the skin. You can return it the next night.

21. Calculate your sleep needs. Young people and the elderly need more sleep than adults. Teenagers should try to sleep between ten and eleven hours a night.

22. Exercise. Physical exercises are a panacea for almost all health problems, except for muscle or bone problems. Exercises are a good option for circulating blood and anything that allows better circulation will also help the skin stay shiny and healthy. Here are some tips you need to remember when exercising.

23. Always put sunscreen. The benefits you could reap by improving your blood circulation could be diminished by the damage the sun causes if you are not careful. Put a light sunscreen that does not irritate or sting the skin.

24. Take a shower after sports. When you sweat, your pores can clog with dirt and salt left by sweat. Do not forget to wash well, especially on the face, after exercising.

Doctor’s Advice

In case of the appearance of acne on the face, regardless of the cause, it is strongly not recommended to try to pierce or cut them. This can cause bacterial super-infection and aggravate pimples.

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healthyandfitness-diy · 4 years

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Vitamin B12 Deficiency

Do you also ask to slow down the fan even in such weather, when the rest are feeling hot, because your body does not like to feel cold? Or a sudden burning or cold sensation, pain in the joints, trouble in remembering anything, heartbeat and swelling, skin falling yellow, pain in mouth and tongue, loss of appetite, feeling weak, weight loss, frequent diarrhea or constipation, difficulty in walking, unnecessary fatigue, are becoming victims of depression? These symptoms are warning signs of Vitamin B12 the deficiency in your body and it may be life-threatening and invoking new diseases regularly. It is common for people to get vitamin B12 shortage, but most people do not know about it. Most of the adults are lacking in it. Pregnancy, lactating women may also be short of Vitamin B12. Vitamin B12 deficiency can lead to many diseases. Some of these diseases can be treated easily, but there are some diseases, which are very serious. Due to these serious diseases, the patient may have to suffer many problems.

Vitamins are one of the essential nutrients for the body. Of them, Vitamin B12 helps in the formation and repair of genes found in our body cells. It also helps in the formation of the brain, spinal cord and some elements of nerves. The formation of red blood cells present in our body is also done with the help of vitamin B12. It works to make various types of proteins for all parts of the body. It is believed that males can have infertility or sexual defects in men. Vitamin B is 12 soluble vitamins. It plays an essential role in the functioning of your nervous system along with the production of red blood cells and DNA. Vitamin B12 is naturally found in animal substances including meat, fish, chicken, eggs, and dairy.

The main causes of vitamin B12 deficiency

Vitamin B12 deficiency in the body can cause due to -

] Absence of a proper amount of absorption

Vitamin B12 is absorbed in the body by the food you eat. If the body is not able to properly absorb Vitamin B12, then it can be deficient. Most of the B12 deficiency cases are actually the cases of lack of absorption because the ability of Vitamin B12 absorption gradually decreases for people above 40 years age. Many medicines also impede the absorption of B12 temporarily or forever when used for long periods. Similarly, due to Crohn's disease, there is a shortage of Vitamin B12 in the body.

] Not eating enough food

Due to not consuming adequate amounts of Vitamin B12 diet, it can also decrease it.

] Vegetarian people may be deficient

According to physicians, vitamin B12 is abundant in the non-vegetarian diet compared to the vegetarian diet. Therefore, if people who eat vegetarian food do not eat enough amounts of Vitamin B12, then it is likely to be deficient.

] Vitamin B12 may be reduced after surgery

According to the NIN, people do many types of surgery such as surgery performed to reduce weight or other surgery. In many surgeries, some organs are removed from the body. Due to this, red blood cells are reduced in the body, and this can cause vitamin B12 deficiency. Therefore, such people should pay more attention to their diet after surgery.

The main symptoms of vitamin B12 deficiency

Do you know what the lack of vitamin B12 is? Which age group is most likely to be deficient? What can be the disease if a person is short of Vitamin B12? This information is very important for you, as soon as you see these symptoms; you can immediately contact the doctor. When there is a shortage of vitamin B12 in the body, its symptoms are not recognized in the early stages. When people start having problems related to it, then after checking it shows the lack of it. Therefore, it is necessary to know the symptoms. Let us know about it.

1. Weakness and fatigue

Physical weakness and fatigue are signs of a lack of vitamin B12. Weakness and fatigue are common symptoms of Vitamin B12 deficiency because there is not enough vitamin B12 to make red blood cells in your body, which transports oxygen to your body. Consequently, you are unable to efficiently transport your body cells to oxygen, which makes you feel tired and weak.

2. Anemia

Anemia is one of the many serious diseases of vitamin B12. Vitamin B12 makes red blood cells in the body. The important thing is that if anonymity is not detected at the time, then anemia can prove to be fatal for the patient.

3. Unhealthy pregnant women

Pregnant women often suffer from various health-related problems, due to their deficiency. Their health may be bad. Therefore, it must be investigated during pregnancy. B12 is a central element in preventing the development of birth defects, so the woman who is planning to conceive should definitely check its deficiency.

4. Forgetfulness due to the lack of vitamin B12

If there is a shortage of vitamin B12 in the body, memory power may become weak. But it is often seen that people do not take such mental illness seriously, which can cause great harm to the patient. Therefore, if a person starts feeling such symptoms repeatedly, consult a doctor.

5. More tension or worry

Those who lack Vitamin B12 may be affected by stress or anxiety as soon as they are healthy. People may become victims of depression.

6. Permanent damage to the nervous system

It is also helpful in working properly on the brain and nervous system, creating and repairing genes found in cells, and the formation of certain elements of the brain, spinal cord, and nerves. Vitamin B12 is one of the elements that help the brain and nervous system function smoothly. Its deficiency can cause a lot of damage to the nervous system. According to the doctor, patients may have to bear the loss due to it all the time.

7. Lack of eyesight

If you feel that you have trouble related to the eyes, contact the doctor immediately, because there is an also eye-related disorder due to lack of vitamin B12.

8. Lack of appetite and constipation

Due to the lack of vitamin B12, hunger decreases and problems like constipation can also be encountered.

9. High temperature

Vitamin B12 deficiency is a very rare but contagious symptom high temperature. It is not clear why this happens, but some doctors have reported cases of fever being normal after the low level of vitamin B12.

10. Bone related illness

According to research, its deficiency can lead to many diseases related to bone, such as pain in the back and back can be complicated. Our bones are made up of cells called osteoblasts, which require an adequate supply of B12 to function properly.

11. Dementia (neurotic stage)

In fact, due to the lack of vitamin B12, the brain's functioning can be greatly damaged, which can lead to many types of mental illnesses. One such disease is dementia. It is a serious disease in which the patient's condition is not good, and he is not able to think. The patient can also reach a neutral stage. It does not work to make different types of proteins for all parts of the body, but also works to give proteins to nerves of every part of the body.

12. Damage to pregnant and lactating women

According to the National Institute of Nutrition (NIN), pregnant women or lactating mothers, who do not consume enough non-vegetarian diet, or are dependent only on a vegetarian diet, they may lack Vitamin B12. If it is not checked at the right time, it can also cause damage to the baby.

13. Temporary infertility in women

Vitamin B12 deficiency can cause women to have temporary infertility problems. However, it can also be due to other reasons. Therefore it is necessary to check-in such a situation.

14. Stomach disease

Diseases related to the stomach can also be due to vitamin B12 deficiency. A large range of stomach disease can occur due to vitamin B12 deficiency that includes nausea and vomiting, abdominal bloating and gas, heartburn, constipation or diarrhea, loss of appetite, and weight loss. Enlargement of the liver is another associated symptom.

15. Body looks yellow

People with deficiency of vitamin B12 often looks yellow or their skin and eyes look yellowish like also called jaundice. This happens when the deficiency of Vitamin B12 causes problems with your body's red blood cell production. Along with this, many parts of the body, including nails, come yellowish.

16. Skin infections

Due to the lack of vitamin B12, one's skin may become sick. A skin infection can occur. Filling of wounds can be delayed.

Sources of Vitamin B12

Now you get the information about the lack of vitamin B12 and its symptoms. Therefore, in order to avoid a decrease in your body, use a vitamin B12 rich diet to maintain the proper amount of vitamin B12 in the body. Let us know in detail –

1. Egg

Apart from protein, egg is a good source of Vitamin B12. It is also a rich source of minerals such as selenium, vitamin D, vitamin B6, and zinc, iron and copper. It is a nutritious food that everyone should be included in his or her diet. An egg is a superfood. It strengthens the muscles of our body, while calcium is strengthened with teeth and bones.

2. Milk products

Milk and milk products for vegetarians are the most easily available source of Vitamin B12. Taking milk with fruits and nuts is very beneficial for your health. Despite a high cholesterol diet, cheese is a good source of calcium, protein and vitamin B12. By the way, the amount of B12 depends entirely on the variety of cheese.

3. Salmon Fish

Salmon fish is an excellent source of high-quality proteins, vitamins, and minerals. Salmon is one of the most nutritious food items in the world. This is a rich source of vitamin B12. Apart from this, it provides amino acids and omega 3 fatty acids, which are essential for healthy skin and hair.

Keep in mind that you should consult your doctor before taking supplements. The human body requires 2.4 microgram Vitamin B12 per day and excess of it could be harmful. Do not take vitamin B12 supplements if you are sensitive or allergic to cobalt.

#You Are Calling Death! If There Is Deficiency of Vitamin B12 https://healthyfit07.blogspot.com/2018/

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paleorecipecookbook · 5 years

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How to Ease Symptoms of Postpartum Depression with Natural Treatments

Use these links to skip ahead to another section of this article:

The conventional model of depression

The baby blues vs. postpartum depression

Recognizing the signs of postpartum depression

Five causes of postpartum depression

Why conventional antidepressants don’t work for everyone

Nine natural treatments for postpartum depression

The Conventional Model of Depression Isn’t as Simple as You May Think

Serotonin

Dopamine

Norepinephrine

Reducing serotonin, dopamine, and norepinephrine doesn’t produce depression in humans, even though it appears to in animals

Drugs that raise serotonin and norepinephrine levels, like amphetamines and cocaine, do not alleviate depression

The majority of depressed patients don’t have low serotonin levels; only about 25 percent actually do

Rather than viewing depression as a chemical imbalance, the evidence better supports an inflammatory-cytokine model of depression.

Before I get into the underlying causes of depression, let’s look more closely at a specific type of depression unique to new mothers—postpartum depression, or PPD.

The Baby Blues vs. Postpartum Depression

The baby blues affect up to 75 percent of mothers in the first 10 days following birth, but the symptoms—usually mood swings and bouts of crying—are mild and don’t last long.

Postpartum psychosis is a psychiatric emergency. These mothers may have thoughts of hurting themselves or their baby and can develop hallucinations.

How to Recognize Postpartum Depression in Yourself or a Loved One

The list of postpartum symptoms includes the following: (10)

Feeling sad, hopeless, or overwhelmed

Crying more than usual

Worrying or feeling anxious

Feeling irritable or restless

Sleeping too much or too little

Having trouble concentrating

Feeling anger or rage

Losing interest in once-enjoyable activities

Frequent headaches or other body aches

Eating too little or too much

Having trouble bonding with your baby

Doubting your parenting ability

Withdrawing from or avoiding friends and family

What Causes Postpartum Depression?

1. Hormonal Imbalances

2. Nutritional Deficiencies

Vitamin D

Iron

EPA and DHA

3. Stress

4. Thyroid Issues

Thyroid hormones T3 and T4

TSH

Reverse T4 and reverse T3

Thyroid antibodies against TPO and TG

5. Inflammation

Depression often accompanies acute, inflammatory illnesses (33)

Higher levels of systemic inflammation increase the risk of developing depression (34)

Markers of inflammation often normalize following remission of depression (35)

Antidepressants: They Don’t Work for Everyone

Some clinical trials have demonstrated benefits over placebo, but on average, antidepressants show no benefit over placebo. (40) A 2017 meta-analysis states that: (41)

SSRIs versus placebo seem to have statistically significant effects on depressive symptoms, but the clinical significance of these effects seems questionable and all trials were at high risk of bias.

More than half of all antidepressant users experience one or more of the common side effects, including:

Diarrhea

Nausea

Anorexia

Sweating

Forgetfulness

Bleeding

Seizure

Anxiety

Mania

Sleep disruption

Sexual dysfunction

Breastmilk and Antidepressants—Is There a Concern?

An Important Note: If you’re currently taking antidepressants, consult with your doctor before making any decisions, and don’t stop taking your medication without medical support.

For more information on this topic, I highly recommend Dr. Peter R. Breggin’s book, Psychiatric Drug Withdrawal: A Guide for Prescribers, Therapists, Patients and Their Families.

Nine Ways to Care for Postpartum Depression with Natural Treatments

1. Start Seeing a Psychotherapist

Specifically, mindfulness-based cognitive therapy (MBCT) and cognitive behavioral therapy have great track records of mitigating postpartum depression.

Before giving up, consider the following:

Bring your baby. If you don’t have someone to watch your baby, many therapists and psychologists are more than willing to see you with baby in tow.

Give it a few sessions. Don’t ditch your provider after one session. Try a few meetings before deciding if it’s a good fit.

Consider telephone-based or internet-delivered psychotherapy. If leaving the house just isn’t an option, this type of psychotherapy can also be effective. (55, 56)

2. Get Regular Exercise

Easiest of all: take a stroller walk with your baby, and pick up the pace as you get your energy back

Try a Mommy and Me yoga or other exercise class, where babies are part of the routine

Buy a subscription to postpartum exercise videos you can stream from home

Dance (safely) with your baby

Workout during baby’s first nap of the day, to make it a top priority

And remember that before you know it, your baby will be an active toddler—a workout in itself!

3. Use Light Therapy

4. Try Acupuncture

In a review of acupuncture for depression, there was no evidence that medication yielded better outcomes than acupuncture. (71)

Generally well tolerated with few side effects, acupuncture from a competent, licensed acupuncturist may be worth pursuing for postpartum depression. However, more robust studies are needed.

5. Start Taking Probiotics

The gut microbiome interacts with and influences the body’s organ and systems, including: (72)

Heart

Thyroid

Skin

Bone

Immune system

The brain

6. Look into Bioidentical Hormone Therapy

7. Get More Sleep and Rest

8. Try Supplementing with St. John’s Wort

Talk with your provider about other supplements that might be useful for postpartum depression:

Sam-e, which may be especially helpful for women with MTHFR mutations

Vitamin D

Motherwort

Rhodiola

Eleutherococcus

Saffron (96, 97)

Chamomile (98)

9. Set Up a Personal Support Network

Multiple follow-ups post-birth

Blood work to monitor nutritional stores (beyond iron) and hormone statuses both during and after pregnancy

Full thyroid blood panel during and after pregnancy

Physical therapy referral, if needed for pelvic floor dysfunction or diastasis recti (separation of the abdominal muscles)

Mental health referral, if needed

If you are pregnant, set up a support system as best you can before birth. Here are a few tips to help you get started:

Accept any and all offers of help. Have a list ready for errands that friends and family can run or chores they can do.

Have a freezer meal baby shower. Get everyone together to help you prep dozens of nutrient-dense meals and snacks so you won’t be tempted to eat easily accessible processed foods.

Begin a meditation practice. The Headspace app can help you get started.

Identify nearby lactation consultants for support if you plan to breastfeed.

Now I want to hear from you. Have you dealt with postpartum depression? What treatments did you find helpful? Let me know in the comments.

The post How to Ease Symptoms of Postpartum Depression with Natural Treatments appeared first on Chris Kresser.

Source: http://chriskresser.com January 19, 2019 at 08:22PM

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healthyeating43-blog · 5 years

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Case Study Shows CBD Shrinks Tumor

New Post has been published on https://dietguideto.com/awesome/case-study-shows-cbd-shrinks-tumor/

Case Study Shows CBD Shrinks Tumor

Cannabis has a long history of traditional utilize as a botanical medication. The word medical marijuana refers to the use of entire, unprocessed plant and pure extract to treat cancer or improve a symptom. 1 To qualify, the product must be sourced from a medicinal grade cannabis plant meticulously grown without the use of toxic pesticides and fertilizers.

The cannabis plant has over 400 chemicals and at least 60 different cannabinoids2 — chemical compounds the human body is uniquely equipped to respond to. The two primary ones are cannabidiol( CBD) and tetrahydrocannabinol( THC ), the latter of which is the psychoactive component in marijuana.

According to the National Institute on Drug Abuse , notable scientific study outcomes led to the creation of two U.S. Food and Drug Administration( FDA) -approved medications containing cannabinoid chemicals in pill kind, but not the use of the whole plant as opposed to single ingredients. 3

Movement of CBD oil on and off the list of Schedule 1 drugs4( the most dangerous category reserved for drugs like LSD and heroin) may signal an underlying conflict between research results and the desire to harness fiscal potential in pill form. Recently, an unidentified patient in the U.K. was treated with CBD oil and experienced remarkable, physician-documented outcomes. 5

Unidentified Patient in UK Shrinks Lung Cancer With CBD Oil

An as yet unidentified 81 -year-old patient, believed to be from Stoke-on-Trent in the U.K ., was reported in the Daily Mail6 as having experienced remarkable tumor shrinkage after eating CBD oil each day. Reportedly, the 81 -year-old was an ex-smoker who had been treated for prostate cancer 15 years previously.

The man had been diagnosed with lung adenocarcinoma in October 2016, a form of lung cancer accounting for nearly 80 percent of lung cancer diagnoses in the U.K. 7 He was offered chemotherapy and radiotherapy to prolong their own lives but declined therapy. By December that year, the mass increased in sizing, but he once again declined treatment. 8P TAGEND

Another chest X-ray in July 2017 demonstrated the disease was still progressing, yet a CT scan in November that year suddenly, and surprisingly, disclosed a “near-total resolution of the tumor. The patient had chronic obstructive pulmonary cancer( COPD) and also reportedly been applied to smoke 20 cigarettes per day throughout his 20 s and 30 s.

After spotting the significant reduction in tumor size and progression, physicians asked the patient about his lifestyle to understand what may they have triggered these changes. According to the patient, he started taking CBD oil two months ago his last CT scan.

He reported no other changes in diet, medication or lifestyle, resulting his physicians to believe the CBD oil be held accountable for the decrease in tumor sizing. According to the American Cancer Society, 9 non-small cell lung cancer is the most common type of lung cancer with five-year survival rates between 6 percent and 60 percentage, depending upon the spread of the disease. 10

The Daily Mail1 1 published the patient’s scans, showing how the size of his tumors halved. Although experts have warned this is just one case, other data also support the use of cannabis on the treatment of cancer.

International Research Team Finds THC Reduces Brain Tumor Growth

Although CBD and THC are both cannabinoids that interact with receptors found in the human brain, they have dramatically different impacts. CBD is nonpsychoactive, which means you don’t experience the “high” you do from eating or smoking marijuana. THC is the chief psychoactive component in the plant primarily responsible for creating the “high” associated with recreational use.

While the unidentified 81 -year-old patient in the U.K. experienced a reduction in tumor sizing using only CBD oil, an in vitro study from the University of London, published in Molecular Cancer Therapeutics, 12 utilized both THC and CBD to yield impressive outcomes in alleviating ache, restoring the appetite and shrinking brain tumors.

The study determined THC and CBD in combination with radiation were able to shrink tumors to a greater extent than radioactivity alone. Interestingly, using just one of the compounds or radioactivity alone had a negligible consequence on the therapy of the brain tumors.

The findings suggest patients may not need a lot of THC to bind the cannabinoid receptor in the brain cell, as in small doses it can retain anticancer properties without psychoactive side effects. Senior study author Wai Liu, Ph.D ., says the trick is to find the right balance. He told Medical Daily: 13

“We think that the cannabinoids are making a number of cell signaling pathways, which primes them to the effects of irradiation. Pretreatment with the cannabinoids seems to interfere with the capability of the tumor cell to repair the DN-Adamaging effects of irradiation.

We think this is due to the different pathways that these cannabinoids hit. Specifically, THC works via receptors, whilst CBD may not need them; consequently, using them together outcomes in a’ priming’ consequence in tumor cells, constructing them more sensitive to the’ cell killing’ effects of irradiation.”

This study also supports the results from others. In 2009,14 researchers in Spain discovered THC kills brain cancer cells through a process known as autophagy. The initial discovery was attained in animals. Two human patients suffering highly aggressive brain tumors then received intracranial injections of THC, demonstrating similar signs of autophagy. 15

Your Body Makes Endocannabinoids Naturally

youtube

In this short video, Carl Germano, Ph.D ., touches on the importance of the endocannabinoid system and its role in human health. Cannabinoid receptors were discovered in the 1990 s, leading to the realization the human body attains compounds that influence these receptors.

Deficiencies in endogenous cannabinoids have been identified in those suffering migraines, 16 fibromyalgia, irritable bowel syndrome, neurological conditions and various categories of treatment-resistant conditions. 17

While CBD and THC have received the most attention and research, the cannabis plant contains at the least 58 other cannabinoids and 400 other chemicals, and many of these other phytocannabinoids and terpenes are needed to fully support your internal endocannabinoid system( ECS ).

Hemp has been proscribed in the U.S. since 1938, but the latest Farm Bill builds it legal, 18 which is exciting news to clinical nutritionists. Germano, an expert on phytocannabinoids, is excited about the prospects for study of what he says may be the most important botanical plant on countries around the world. 19 He goes on to say: 20

“Your body renders cannabinoids similar structurally to the cannabinoids found in cannabis; your body feeds off of them and if you don’t make enough to feed every single receptor, various conditions, various illnesses will ensue.

I have not find any natural compound this clinically-relevant since the inception of this industry, and I can tell you that targeting the endocannabinoid system supporting it will predominate medication and nutrition over the next couple of decades.”

An intimate relationship existing between your body’s ECS and your omega-3 levels, as omega-3 fats increase the activity of your cannabinoid receptors. A systematic its consideration of clinical interventions was published in PLOS ONE, looking at ways cannabinoid receptors can be upregulated. The researchers procured clinical data indicating yoga, workout and omega-3 fats have an effect on your ECS. 21

History of Cannabis and Cancer

The history of cannabis use for medicinal intents dates back at the least 6,000 years. 22 It was first introduced to the West by W.B. O’Shaughnessy, an Irish surgeon who learned about it while working in India. His research was first presented to scholars at the Medical and Physical Society of Calcutta in 1839.23, 24 Initially it was primarily used for its analgesic, sedative, antispasmodic and anticonvulsant properties.

According to the National Cancer Institute, 25 the U.S. Treasury Department introduced the Marijuana Tax Act in 1937, imposing a excise of$ 1 per ounce for medicinal use. Interestingly, physicians were the principal opponents as it required doctors to pay a special tax, use different order forms and maintain special records.

In 1942 cannabis was removed from the U.S. pharmacopoeia( USP ), the list of approved medications and drugs in the U.S ., as it was believed cannabis might have harmful side effects. In 1951 Congress included cannabis on a listing of narcotic drugs. When the Controlled Substance Act was passed in 1970, marijuana was classified as a Schedule 1 drug. 26

In 1996,27 California initiated the movement to legalize access for medicinal utilize under physician supervision. Today, 13 states have decriminalized recreational use, 10 have built recreational use legal and 33, including Washington , D.C ., have legalized medical marijuana. 28

The U.S. Drug Enforcement Agency’s( DEA) removed CBD medications with a THC content below 0.1 percentage off their Schedule 1 listing of drugs three months after the FDA approved the first nonsynthetic, cannabis-derived medication as a therapy for certain types of epilepsy. 29

In addition to the cancer treatment studies discussed, researchers have found cannabis is pro-apoptotic, triggering cellular suicide of cancer cells while leaving healthy cells untouched, and anti-angiogenic, as it cuts off blood supplying to tumors. 30 For instance, Harvard researchers find THC cuts tumor growth in lung cancer while significantly reducing its ability to spread. 31

How to Boost Your Natural Endocannabinoid Release

In my previous article, “The Endocannabinoid System and the Important Role It Plays in Human Health, ” I discussed the importance of activating your ECS. There are several natural routes you are able to activate the organizations of the system to improve your health without utilizing external cannabinoids :P TAGEND

Avoid pesticides and phthalates — To start, it is important to avoid blocking the receptivity of your endogenous system by reducing your exposure to neonicotinoid pesticides and phthalates. 32 Find more information about phthalates in my previous article, “Phthalate Exposure Threatens Human Survival.”

Optimize your omega-3 uptake — There’s an intimate relationship between your ECS and your omega-3 status. Omega-3 fats build your cannabinoid receptors more active, and are used as backbone structures to make cannabinoids in your body. 33

Expose yourself to cold temperatures — In past articles I’ve written about some of the surprising the advantage of extreme temperatures. One of those benefits is the regulation of endocannabinoid in white and brown adipose tissue. 34

Fasting — Intermittent fasting may improve your health employing yet another mechanism in your body — by increasing your endocannabinoid levels3 5,36 and regulating your ECS. 37

Caffeine — Regular caffeine intake governs and improves the activation of cannabinoid receptors. 38 Remember the added caffeine may also interrupt quality sleep, so it’s important to forgo any caffeinated substances after 2 p.m.

Reduce stress — High levels of emotional stress have been shown to downregulate endocannabinoid levels in your body. 39 High levels of cortisol also reduce binding to your endocannabinoid receptors. 40 I recommend my previous article, “How Stress Affects Your Body, and Simple Techniques to Reduce Stress and Develop Greater Resilience, ” to help you find methods that work for you.

Exercise — Although exert is an excellent stress reducer, research also procures the much talked about “runner’s high” may be a function of the release of endocannabinoids in your brain and not just endorphins. 41 If you are new to exercise, you’ll find suggestions and connects in my previous article, “Exercise to Improve Your Body and Your Brain.”

Read more: articles.mercola.com

#body #brain #cancer #cannabis #lung #mdash #tumor #your

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jerrytackettca · 5 years

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Dementia Deaths Have Doubled in Two Decades

Alzheimer's disease — the most common form of dementia for which there is no effective conventional treatment or cure — currently affects an estimated 5.8 million Americans,1 up from 5.4 million in 2016. By 2050, that figure is projected to hit 14 million.2

Research3 published in 2014 revealed Alzheimer's had risen to the point of being the third leading cause of death in the U.S.4 For clarification, while the Centers for Disease Control and Prevention (CDC) continues to list Alzheimer's as the sixth leading cause of death in the U.S.,5 this ranking is based on death certificates, and the study in question found Alzheimer's was grossly underreported as a cause of death on death certificates.

Recalculations based on the evaluation of donated organs from the diseased put the actual death toll attributable to dementia at 503,400, making it the third leading cause of death, right behind heart disease and cancer.

According to CDC data, the death rate from Alzheimer's rose 55 percent between 1999 and 2014.6,7 Now, the latest report from the National Center for Health Statistics reveals the rate of death from dementia more than doubled between 2000 and 2017, from 84,000 to 261,914.8,9,10

Forty-six percent of dementia deaths in 2017 were attributed to Alzheimer's. Other forms of dementia included vascular dementia, unspecified dementia and other degenerative nervous system diseases. But again, this data is based on death certificates, which the CDC admits (and the 2014 study above demonstrated) underrepresents the true death toll.

Could Your Memory Problems Be a Symptom of Alzheimer's?

As noted by CNN, progression of Alzheimer's disease varies, but often begin with short-term memory lapses that later progress to speech problems and trouble with executive functions.11

If changes in your memory or thinking skills are severe enough to be noticed by your friends and family you could be facing mild cognitive impairment (MCI). MCI is a slight decline in cognitive abilities that increases your risk of developing more serious dementia, including Alzheimer's disease.

If your mental changes are so significant that they interfere with your ability to function or live independently, it could signal the onset of dementia. For instance, it's normal to have trouble finding the right word on occasion, but if you forget words frequently and repeat phrases and stories during a conversation, there could be a problem.

The video above reviews 10 early warning signs of Alzheimer's, and compares these signs with examples of typical age-related cognitive changes that are not a major cause for concern. You can also find a similar list compiled by the Alzheimer's Association.12

Another red flag is getting lost or disoriented in familiar places (as opposed to needing to ask for directions on occasion). If you're able to later describe a time when you were forgetful, such as misplacing your keys, that's a good sign; a more serious signal is not being able to recall situations when memory loss caused a problem, even though your loved ones describe it to you. Other warning signs of MCI or dementia include:

Difficulty performing daily tasks like paying bills or taking care of personal hygiene

Asking the same question over and over

Difficulty making choices

Exhibiting poor judgment or inappropriate social behaviors

Changes in personality or loss of interest in favorite activities

Memory lapses that put people in danger, like leaving the stove on

Inability to recognize faces or familiar objects

Denying a memory problem exists and getting angry when others bring it up

If Your Memory Is Slipping, Switch to a Ketogenic Diet

If your memory slips often enough to put even an inkling of concern or doubt in your mind, it's time to take action. A high-fat, moderate-protein, low-net-carb ketogenic diet is crucial for protecting your brain health and preventing degeneration that can lead to Alzheimer's.

One of the most striking studies13 showing the effects of a high-fat/low-carb versus high-carb diets on brain health revealed that high-carb diets increase your risk of dementia by a whopping 89 percent, while high-fat diets lower it by 44 percent.

According to the authors, "A dietary pattern with relatively high caloric intake from carbohydrates and low caloric intake from fat and proteins may increase the risk of mild cognitive impairment or dementia in elderly persons." A ketogenic diet benefits your brain in a number of different ways. For example, it:

• Triggers ketone production — A cyclical ketogenic diet will help you convert from carb-burning mode to fat-burning mode, which in turn triggers your body to produce ketones, an important source of energy (fuel) for your brain14 that have been shown to help prevent brain atrophy and alleviate symptoms of Alzheimer's.15 They may even restore and renew neuron and nerve function in your brain after damage has set in.

• Improves your insulin sensitivity — A cyclical ketogenic diet will also improve your insulin sensitivity, which is an important factor in Alzheimer's.16 The link between insulin sensitivity and Alzheimer's is so strong, the disease is sometimes referred to as Type 3 diabetes.

Even mild elevation of blood sugar is associated with an elevated risk for dementia.17 Diabetes and heart disease18 are also known to elevate your risk, and both are rooted in insulin resistance.

The connection between high-sugar diets and Alzheimer's was also highlighted in a longitudinal study published in the journal Diabetologia in January 2018.19 Nearly 5,190 individuals were followed over a decade, and the results showed that the higher an individual's blood sugar, the faster their rate of cognitive decline.

Studies have also confirmed that the greater an individual's insulin resistance, the less sugar they have in key parts of their brain, and these areas typically correspond to the areas affected by Alzheimer's.20,21

• Reduces free radical damage and lowers inflammation in your brain — Ketones not only burn very efficiently and are a superior fuel for your brain, but also generate fewer reactive oxygen species and less free radical damage.

A ketone called beta hydroxybutyrate is also a major epigenetic player, stimulating radical decreases in oxidative stress by decreasing NF-kB, thus reducing inflammation and NADPH levels along with beneficial changes in DNA expression that improve your detoxification and antioxidant production.

I explain the ins and outs of implementing this kind of diet, and its many health benefits, in my new book "KetoFast." In it, I also explain why cycling through stages of feast and famine, opposed to continuously remaining in nutritional ketosis, is so important.

What Do We Know About the Causes of Alzheimer's Disease?

It's often said that the underlying causes of Alzheimer's disease are unknown, but there's no shortage of theories. Insulin resistance, discussed above, appears to be a really significant factor, but it's not the only one. Based on the available science, here are several other prominent or likely culprits that can raise your risk of Alzheimer's disease, and suggestions for how to avoid them:

High-sugar, processed food diets — Insulin resistance is a direct result of a high-sugar diet. Processed foods also contain a number of other ingredients that are harmful to your brain, including gluten, vegetable oils, genetically engineered ingredients and pesticides.

Solution: Keep your fasting insulin levels below 3; minimize sugar consumption, boost healthy fat intake and focus on real food — If your insulin is high, you're likely consuming too much sugar and need to cut back. Ideally, keep your added sugar to a minimum and your total fructose below 25 grams per day, or as low as 15 grams per day if you already have insulin/leptin resistance or any related disorders.

To get down to this level, you'll have to eat real, whole food, as processed foods are chockfull of added sugars. It's important to realize that your brain actually does not need carbs and sugars; healthy fats such as saturated animal fats and animal-based omega-3 are far more critical for optimal brain function.

Also remember to pay close attention to the kinds of fats you eat — avoid all trans fats or hydrogenated fats. This includes margarine, vegetable oils and various butter-like spreads.

Healthy fats to add to your diet include avocados, butter, organic pastured egg yolks, coconuts and coconut oil, grass fed meats and raw nuts such as pecans and macadamia. MCT oil is also a great source of ketone bodies.

Alcohol abuse — According to research22 published in 2018, alcohol use is a major risk factor for dementia. The study, the largest of its kind, concluded that alcohol use disorders "are the most important preventable risk factors for the onset of all types of dementia, especially early-onset dementia," Science News reports.23

Solution: Limit alcohol use, and get treatment for alcohol use disorder.

Vitamin D deficiency — The Scotland Dementia Research Centre has noted a very clear link between vitamin D deficiency and dementia.24 Indeed, studies have shown vitamin D plays a critical role in brain health, immune function, gene expression and inflammation — all of which influence Alzheimer's. A wide variety of brain tissue contains vitamin D receptors, and when they're activated by vitamin D, it facilitates nerve growth in your brain.

Researchers also believe optimal vitamin D levels boost levels of important brain chemicals and protect brain cells by increasing the effectiveness of glial cells in nursing damaged neurons back to health. In a 2014 study,25 considered to be the most robust study of its kind at the time, those who were severely deficient in vitamin D had a 125 percent higher risk of developing some form of dementia compared to those with normal levels.

The findings also suggest there's a threshold level of circulating vitamin D, below which your risk for dementia increases. This threshold was found to be right around 20 nanograms per milliliter (ng/ml) or 50 nanomoles per liter (nmol/L) for Europeans. Higher levels are associated with better brain health in general, and based on a broader view of the available science, 20 ng/ml is still far too low.

Solution: Optimize your vitamin D level — The bulk of the research suggests maintaining a vitamin D level between 60 and 80 ng/mL (150 to 200 nmol/L) year-round. Ideally, get your level checked twice a year, and if you're unable to maintain a healthy level through sensible sun exposure alone, be sure to take an oral vitamin D3 supplement.

Low omega-3 level — According to neuroimaging research, low omega-3 may be a factor in Alzheimer's,26 and omega-3 is certainly a crucial component for optimal brain health in general. People with higher omega-3 levels were found to have increased blood flow in areas of the brain associated with memory and learning.

The Journal of Alzheimer's Disease also notes animal research showing omega-3 fatty acids have been shown to have anti-amyloid, anti-tau and anti-inflammatory activity in the brain.27

Solution: Optimize your omega-3 index — Ideally, get an omega-3 index test done once a year to make sure you're in a healthy range. Your omega-3 index should be above 8 percent and your omega 6-to-3 ratio between 0.5 and 3.0.

Lack of sun exposure — While vitamin D deficiency is directly attributable to lack of sensible sun exposure, vitamin D production is not the only way sun exposure can influence your dementia risk. Evidence suggests sunlight is a beneficial electromagnetic frequency (EMF) that is in fact essential and vital for your health in its own right.

About 40 percent of the rays in sunlight is infrared. The red and near-infrared frequencies interact with cytochrome c oxidase (CCO) — one of the proteins in the inner mitochondrial membrane and a member of the electron transport chain.

CCO is a chromophore, a molecule that attracts and absorbs light. In short, sunlight improves the generation of energy (ATP). The optimal wavelength for stimulating CCO lies in two regions, red at 630 to 660 nanometers (nm) and near-infrared at 810 to 850 nm.

Solution: Get regular sun exposure and/or consider photobiomodulation therapy — I've interviewed two different experts on photobiomodulation, a term describing the use of near-infrared light as a treatment for Alzheimer's. To learn more about this fascinating field, please see my interviews with Michael Hamblin, Ph.D., and Dr. Lew Lim. Both have published papers on using photobiomodulation to improve Alzheimer's disease.

Prion infection — In addition to viruses, bacteria and fungi, an infectious protein called TDP-43, which behaves like infectious proteins known as prions — responsible for the brain destruction that occurs in mad cow and chronic wasting diseases — has been linked to Alzheimer's.

Research presented at the 2014 Alzheimer's Association International Conference revealed Alzheimer's patients with TDP-43 were 10 times more likely to have been cognitively impaired at death than those without.28 Last year, researchers also found they could measure the distribution and levels of prions in the eye,29 thereby improving diagnosis of Creutzfeldt-Jakob disease (CJD), the human version of mad cow disease.

Solution: Avoid eating meat from animals raised in concentrated animal feeding operations (CAFOs) — Due to its similarities with mad cow disease, investigators have raised the possibility that Alzheimer's disease may be linked to CAFO meat consumption. There are many reasons to avoid CAFO animal products, and this is yet another one, even if this particular risk is small.

Environmental toxins, including electromagnetic fields (EMF) — Experts at the Edinburgh University's Alzheimer Scotland Dementia Research Centre have compiled a list of top environmental risk factors thought to be contributing to the epidemic, based on a systematic review of the scientific literature.30,31,32

As much as one-third of your dementia risk is thought to be linked to environmental factors such as air pollution, pesticide exposure and living close to power lines. The risk factor with the most robust body of research behind it is air pollution. In fact, they couldn't find a single study that didn't show a link between exposure to air pollution and dementia.

Particulate matter, nitric oxides, ozone and carbon monoxide have all been linked to an increased risk. Living close to power lines also has "limited yet robust" evidence suggesting it may influence your susceptibility to dementia.

Solution: Minimize exposure to environmental toxins and EMFs — In terms of air pollution, it's worth remembering that your indoor air is often five times more polluted than outdoor air, and indoors, it's something you can control, using a high-quality air purifier. Pesticides can be avoided by eating certified organic foods.

Non-native EMFs contribute to Alzheimer's by poisoning your mitochondria, and this is not limited to living in close proximity to power lines. It also includes electromagnetic interference from the electric grid and microwave radiation from your cellphone, cellphone towers, Wi-Fi and more.

Radiation from cellphones and other wireless technologies trigger excessive production of peroxynitrites,33 a highly damaging reactive nitrogen species. Increased peroxynitrites from cellphone exposure will damage your mitochondria,34,35 and your brain is the most mitochondrial-dense organ in your body. To learn more about the mechanisms that place your health in jeopardy, and what you can do about it, see "Top 19 Tips to Reduce Your EMF Exposure."

Inactivity / lack of exercise — Exercise has been shown to protect your brain from Alzheimer's and other dementias,36 and also improves quality of life if you've already been diagnosed.

In one study,37,38 patients diagnosed with mild to moderate Alzheimer's who participated in a four-month-long supervised exercise program had significantly fewer neuropsychiatric symptoms associated with the disease (especially mental speed and attention) than the inactive control group.

Other studies39 have shown aerobic exercise helps reduce tau levels in the brain. (Brain lesions known as tau tangles form when the protein tau collapses into twisted strands that end up killing your brain cells.) Cognitive function and memory40 can also be improved through regular exercise, and this effect is in part related to the effect exercise has on neurogenesis and the regrowth of brain cells.

By targeting a gene pathway called brain-derived neurotrophic factor (BDNF), exercise actually promotes brain cell growth and connectivity. In one yearlong study,41 seniors who exercised grew and expanded their brain's memory center by as much as 2 percent per year, where typically that center shrinks with age.

Evidence also suggests exercise can trigger a change in the way the amyloid precursor protein is metabolized,42 thus slowing the onset and progression of Alzheimer's. By increasing levels of the protein PGC-1alpha (which Alzheimer's patients have less of), brain cells produce less of the toxic amyloid protein associated with Alzheimer's.43 As noted in one 2016 paper on this topic:44

"Moderate and high intensities have demonstrated a neuroprotective effect through the production of antioxidant enzymes and growth factors such as superoxide dismutase, eNOS, BDNF, nerve growth factors, insulin-like growth factors and vascular endothelial growth factor and by reducing the production of ROS, neuroinflammation, the concentration of Aβ plaques in cognitive regions and tau pathology, leading to the improvement of cerebral blood flow, hyperemia, cerebrovascular reactivity and memory."

Solution: Move regularly and consistently throughout the day, and implement a regular exercise routine.

Hypertension and heart disease — Arterial stiffness (atherosclerosis) is associated with a hallmark process of Alzheimer's, namely the buildup of beta-amyloid plaque in your brain. The American Heart Association warns there's a strong association between hypertension and brain diseases such as vascular cognitive impairment (loss of brain function caused by impaired blood flow to your brain) and dementia.45

Solution: Address high blood pressure and risk factors for heart disease — One of the most important all-natural remedies for high blood pressure is to raise your nitric oxide production, which can be done through high-intensity exercise (including the super-simple Nitric Oxide Dump exercise), high-nitrate foods such as beets and arugula.

For more information, see "Top 9 Reasons to Optimize Your Nitric Oxide Production" and "How to Successfully Control High Blood Pressure Without Medications."

Genetic predisposition — Several genes that predispose you to Alzheimer's have been identified.46 The most common gene associated with late onset Alzheimer's is the apolipoprotein E (APOE) gene. The APOE e2 form is thought to reduce your risk while the APOE e4 form increases it.

That said, some people never develop the disease even though they've inherited the APOE e4 gene from both their mother and father (giving them a double set), so while genetics can affect your risk, it is NOT a direct or inevitable cause. Your risk for early onset familial Alzheimer's can also be ascertained through genetic testing.47 In this case, by looking for mutation in the genes for presenilin 1 and presenilin 2.

Solution: Genetic testing to help ascertain your risk — People with one or more genetic predispositions are at particularly high risk of developing Alzheimer's at a very young age.

Additional Alzheimer's Preventive Strategies

In 2014, Bredesen published a paper that demonstrates the power of lifestyle choices for the prevention and treatment of Alzheimer's. By leveraging 36 healthy lifestyle parameters, he was able to reverse Alzheimer's in 9 out of 10 patients. This included the use of exercise, ketogenic diet, optimizing vitamin D and other hormones, increasing sleep, meditation, detoxification and eliminating gluten and processed food.

You can download Bredesen's full-text case paper online, which details the full program.48 Following are a few lifestyle strategies that, in addition to those already mentioned above, can be helpful for the prevention of dementia and Alzheimer's.

Optimize your gut flora — To do this, avoid processed foods, antibiotics and antibacterial products, fluoridated and chlorinated water, and be sure to eat traditionally fermented and cultured foods, along with a high-quality probiotic if needed. Dr. Steven Gundry does an excellent job of expanding on this in his new book "The Plant Paradox."

Intermittently fast — Intermittent fasting is a powerful tool to jump-start your body into remembering how to burn fat and repair the insulin/leptin resistance that is a primary contributing factor for Alzheimer's.

Optimize your magnesium levels — Preliminary research strongly suggests a decrease in Alzheimer symptoms with increased levels of magnesium in the brain. Keep in mind that the only magnesium supplement that appears to be able to cross the blood-brain barrier is magnesium threonate.

Avoid and eliminate mercury from your body — Dental amalgam fillings are one of the major sources of heavy metal toxicity; however, you should be healthy prior to having them removed. Once you have adjusted to following the diet described in my optimized nutrition plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed.

Avoid and eliminate aluminum from your body — Common sources of aluminum include antiperspirants, nonstick cookware and vaccine adjuvants. For tips on how to detox aluminum, see "Top Tips to Detox Your Body."

Avoid flu vaccinations — Most flu vaccines contain both mercury and aluminum.

Avoid statins and anticholinergic drugs — Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence and certain narcotic pain relievers.

Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, deplete your brain of coenzyme Q10, vitamin K2 and neurotransmitter precursors, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain by inhibiting the production of the indispensable carrier biomolecule known as low-density lipoprotein.

Optimize your sleep — Sleep is necessary for maintaining metabolic homeostasis in your brain. Without sufficient sleep, neuron degeneration sets in, and catching up on sleep during weekends will not prevent this damage.49,50,51

Sleep deprivation causes disruption of certain synaptic connections that can impair your brain's ability for learning, memory formation and other cognitive functions. Poor sleep also accelerates the onset of Alzheimer's disease.52

Most adults need seven to nine hours of uninterrupted sleep each night. Deep sleep is the most important, as this is when your brain's glymphatic system performs its cleanout functions, eliminating toxic waste from your brain, including amyloid beta. For a comprehensive sleep guide, see "33 Secret's to a Good Night's Sleep."

Challenge your mind daily — Mental stimulation, especially learning something new, such as learning to play an instrument or a new language, is associated with a decreased risk of dementia and Alzheimer's. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer's disease.

from http://articles.mercola.com/sites/articles/archive/2019/03/28/alzheimers-death-rate-doubled.aspx

source http://niapurenaturecom.weebly.com/blog/dementia-deaths-have-doubled-in-two-decades

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paullassiterca · 5 years

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Dementia Deaths Have Doubled in Two Decades

youtube

Alzheimer’s disease — the most common form of dementia for which there is no effective conventional treatment or cure — currently affects an estimated 5.8 million Americans,1 up from 5.4 million in 2016. By 2050, that figure is projected to hit 14 million.2

Research3 published in 2014 revealed Alzheimer’s had risen to the point of being the third leading cause of death in the U.S.4 For clarification, while the Centers for Disease Control and Prevention (CDC) continues to list Alzheimer’s as the sixth leading cause of death in the U.S.,5 this ranking is based on death certificates, and the study in question found Alzheimer’s was grossly underreported as a cause of death on death certificates.

According to CDC data, the death rate from Alzheimer’s rose 55 percent between 1999 and 2014.6,7 Now, the latest report from the National Center for Health Statistics reveals the rate of death from dementia more than doubled between 2000 and 2017, from 84,000 to 261,914.8,9,10

Forty-six percent of dementia deaths in 2017 were attributed to Alzheimer’s. Other forms of dementia included vascular dementia, unspecified dementia and other degenerative nervous system diseases. But again, this data is based on death certificates, which the CDC admits (and the 2014 study above demonstrated) underrepresents the true death toll.

Could Your Memory Problems Be a Symptom of Alzheimer’s?

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As noted by CNN, progression of Alzheimer’s disease varies, but often begin with short-term memory lapses that later progress to speech problems and trouble with executive functions.11

If your mental changes are so significant that they interfere with your ability to function or live independently, it could signal the onset of dementia. For instance, it’s normal to have trouble finding the right word on occasion, but if you forget words frequently and repeat phrases and stories during a conversation, there could be a problem.

The video above reviews 10 early warning signs of Alzheimer’s, and compares these signs with examples of typical age-related cognitive changes that are not a major cause for concern. You can also find a similar list compiled by the Alzheimer’s Association.12

Another red flag is getting lost or disoriented in familiar places (as opposed to needing to ask for directions on occasion). If you’re able to later describe a time when you were forgetful, such as misplacing your keys, that’s a good sign; a more serious signal is not being able to recall situations when memory loss caused a problem, even though your loved ones describe it to you. Other warning signs of MCI or dementia include:

Difficulty performing daily tasks like paying bills or taking care of personal hygiene

Asking the same question over and over

Difficulty making choices

Exhibiting poor judgment or inappropriate social behaviors

Changes in personality or loss of interest in favorite activities

Memory lapses that put people in danger, like leaving the stove on

Inability to recognize faces or familiar objects

Denying a memory problem exists and getting angry when others bring it up

If Your Memory Is Slipping, Switch to a Ketogenic Diet

If your memory slips often enough to put even an inkling of concern or doubt in your mind, it’s time to take action. A high-fat, moderate-protein, low-net-carb ketogenic diet is crucial for protecting your brain health and preventing degeneration that can lead to Alzheimer’s.

According to the authors, “A dietary pattern with relatively high caloric intake from carbohydrates and low caloric intake from fat and proteins may increase the risk of mild cognitive impairment or dementia in elderly persons.” A ketogenic diet benefits your brain in a number of different ways. For example, it:

• Triggers ketone production — A cyclical ketogenic diet will help you convert from carb-burning mode to fat-burning mode, which in turn triggers your body to produce ketones, an important source of energy (fuel) for your brain14 that have been shown to help prevent brain atrophy and alleviate symptoms of Alzheimer’s.15 They may even restore and renew neuron and nerve function in your brain after damage has set in.

• Improves your insulin sensitivity — A cyclical ketogenic diet will also improve your insulin sensitivity, which is an important factor in Alzheimer’s.16 The link between insulin sensitivity and Alzheimer’s is so strong, the disease is sometimes referred to as Type 3 diabetes.

Even mild elevation of blood sugar is associated with an elevated risk for dementia.17 Diabetes and heart disease18 are also known to elevate your risk, and both are rooted in insulin resistance.

The connection between high-sugar diets and Alzheimer’s was also highlighted in a longitudinal study published in the journal Diabetologia in January 2018.19 Nearly 5,190 individuals were followed over a decade, and the results showed that the higher an individual’s blood sugar, the faster their rate of cognitive decline.

Studies have also confirmed that the greater an individual’s insulin resistance, the less sugar they have in key parts of their brain, and these areas typically correspond to the areas affected by Alzheimer’s.20,21

I explain the ins and outs of implementing this kind of diet, and its many health benefits, in my new book “KetoFast.” In it, I also explain why cycling through stages of feast and famine, opposed to continuously remaining in nutritional ketosis, is so important.

What Do We Know About the Causes of Alzheimer’s Disease?

It’s often said that the underlying causes of Alzheimer’s disease are unknown, but there’s no shortage of theories. Insulin resistance, discussed above, appears to be a really significant factor, but it’s not the only one. Based on the available science, here are several other prominent or likely culprits that can raise your risk of Alzheimer’s disease, and suggestions for how to avoid them:

Solution: Keep your fasting insulin levels below 3; minimize sugar consumption, boost healthy fat intake and focus on real food — If your insulin is high, you’re likely consuming too much sugar and need to cut back. Ideally, keep your added sugar to a minimum and your total fructose below 25 grams per day, or as low as 15 grams per day if you already have insulin/leptin resistance or any related disorders.

To get down to this level, you’ll have to eat real, whole food, as processed foods are chockfull of added sugars. It’s important to realize that your brain actually does not need carbs and sugars; healthy fats such as saturated animal fats and animal-based omega-3 are far more critical for optimal brain function.

Also remember to pay close attention to the kinds of fats you eat — avoid all trans fats or hydrogenated fats. This includes margarine, vegetable oils and various butter-like spreads.

Alcohol abuse — According to research22 published in 2018, alcohol use is a major risk factor for dementia. The study, the largest of its kind, concluded that alcohol use disorders “are the most important preventable risk factors for the onset of all types of dementia, especially early-onset dementia,” Science News reports.23

Solution: Limit alcohol use, and get treatment for alcohol use disorder.

Vitamin D deficiency — The Scotland Dementia Research Centre has noted a very clear link between vitamin D deficiency and dementia.24 Indeed, studies have shown vitamin D plays a critical role in brain health, immune function, gene expression and inflammation — all of which influence Alzheimer’s. A wide variety of brain tissue contains vitamin D receptors, and when they’re activated by vitamin D, it facilitates nerve growth in your brain.

The findings also suggest there’s a threshold level of circulating vitamin D, below which your risk for dementia increases. This threshold was found to be right around 20 nanograms per milliliter (ng/ml) or 50 nanomoles per liter (nmol/L) for Europeans. Higher levels are associated with better brain health in general, and based on a broader view of the available science, 20 ng/ml is still far too low.

Solution: Optimize your vitamin D level — The bulk of the research suggests maintaining a vitamin D level between 60 and 80 ng/mL (150 to 200 nmol/L) year-round. Ideally, get your level checked twice a year, and if you’re unable to maintain a healthy level through sensible sun exposure alone, be sure to take an oral vitamin D3 supplement.

Low omega-3 level — According to neuroimaging research, low omega-3 may be a factor in Alzheimer’s,26 and omega-3 is certainly a crucial component for optimal brain health in general. People with higher omega-3 levels were found to have increased blood flow in areas of the brain associated with memory and learning.

The Journal of Alzheimer’s Disease also notes animal research showing omega-3 fatty acids have been shown to have anti-amyloid, anti-tau and anti-inflammatory activity in the brain.27

Solution: Optimize your omega-3 index — Ideally, get an omega-3 index test done once a year to make sure you’re in a healthy range. Your omega-3 index should be above 8 percent and your omega 6-to-3 ratio between 0.5 and 3.0.

Solution: Get regular sun exposure and/or consider photobiomodulation therapy — I’ve interviewed two different experts on photobiomodulation, a term describing the use of near-infrared light as a treatment for Alzheimer’s. To learn more about this fascinating field, please see my interviews with Michael Hamblin, Ph.D., and Dr. Lew Lim. Both have published papers on using photobiomodulation to improve Alzheimer’s disease.

Research presented at the 2014 Alzheimer’s Association International Conference revealed Alzheimer’s patients with TDP-43 were 10 times more likely to have been cognitively impaired at death than those without.28 Last year, researchers also found they could measure the distribution and levels of prions in the eye,29 thereby improving diagnosis of Creutzfeldt-Jakob disease (CJD), the human version of mad cow disease.

Solution: Avoid eating meat from animals raised in concentrated animal feeding operations (CAFOs) — Due to its similarities with mad cow disease, investigators have raised the possibility that Alzheimer’s disease may be linked to CAFO meat consumption. There are many reasons to avoid CAFO animal products, and this is yet another one, even if this particular risk is small.

Environmental toxins, including electromagnetic fields (EMF) — Experts at the Edinburgh University’s Alzheimer Scotland Dementia Research Centre have compiled a list of top environmental risk factors thought to be contributing to the epidemic, based on a systematic review of the scientific literature.30,31,32

As much as one-third of your dementia risk is thought to be linked to environmental factors such as air pollution, pesticide exposure and living close to power lines. The risk factor with the most robust body of research behind it is air pollution. In fact, they couldn’t find a single study that didn’t show a link between exposure to air pollution and dementia.

Particulate matter, nitric oxides, ozone and carbon monoxide have all been linked to an increased risk. Living close to power lines also has “limited yet robust” evidence suggesting it may influence your susceptibility to dementia.

Solution: Minimize exposure to environmental toxins and EMFs — In terms of air pollution, it’s worth remembering that your indoor air is often five times more polluted than outdoor air, and indoors, it’s something you can control, using a high-quality air purifier. Pesticides can be avoided by eating certified organic foods.

Non-native EMFs contribute to Alzheimer’s by poisoning your mitochondria, and this is not limited to living in close proximity to power lines. It also includes electromagnetic interference from the electric grid and microwave radiation from your cellphone, cellphone towers, Wi-Fi and more.

Inactivity / lack of exercise — Exercise has been shown to protect your brain from Alzheimer’s and other dementias,36 and also improves quality of life if you’ve already been diagnosed.

In one study,37,38 patients diagnosed with mild to moderate Alzheimer’s who participated in a four-month-long supervised exercise program had significantly fewer neuropsychiatric symptoms associated with the disease (especially mental speed and attention) than the inactive control group.

By targeting a gene pathway called brain-derived neurotrophic factor (BDNF), exercise actually promotes brain cell growth and connectivity. In one yearlong study,41 seniors who exercised grew and expanded their brain’s memory center by as much as 2 percent per year, where typically that center shrinks with age.

Evidence also suggests exercise can trigger a change in the way the amyloid precursor protein is metabolized,42 thus slowing the onset and progression of Alzheimer’s. By increasing levels of the protein PGC-1alpha (which Alzheimer’s patients have less of), brain cells produce less of the toxic amyloid protein associated with Alzheimer’s.43 As noted in one 2016 paper on this topic:44

“Moderate and high intensities have demonstrated a neuroprotective effect through the production of antioxidant enzymes and growth factors such as superoxide dismutase, eNOS, BDNF, nerve growth factors, insulin-like growth factors and vascular endothelial growth factor and by reducing the production of ROS, neuroinflammation, the concentration of Aβ plaques in cognitive regions and tau pathology, leading to the improvement of cerebral blood flow, hyperemia, cerebrovascular reactivity and memory.”

Solution: Move regularly and consistently throughout the day, and implement a regular exercise routine.

Hypertension and heart disease — Arterial stiffness (atherosclerosis) is associated with a hallmark process of Alzheimer’s, namely the buildup of beta-amyloid plaque in your brain. The American Heart Association warns there’s a strong association between hypertension and brain diseases such as vascular cognitive impairment (loss of brain function caused by impaired blood flow to your brain) and dementia.45

For more information, see “Top 9 Reasons to Optimize Your Nitric Oxide Production” and “How to Successfully Control High Blood Pressure Without Medications.”

Genetic predisposition — Several genes that predispose you to Alzheimer’s have been identified.46 The most common gene associated with late onset Alzheimer’s is the apolipoprotein E (APOE) gene. The APOE e2 form is thought to reduce your risk while the APOE e4 form increases it.

That said, some people never develop the disease even though they’ve inherited the APOE e4 gene from both their mother and father (giving them a double set), so while genetics can affect your risk, it is NOT a direct or inevitable cause. Your risk for early onset familial Alzheimer’s can also be ascertained through genetic testing.47 In this case, by looking for mutation in the genes for presenilin 1 and presenilin 2.

Solution: Genetic testing to help ascertain your risk — People with one or more genetic predispositions are at particularly high risk of developing Alzheimer’s at a very young age.

Additional Alzheimer’s Preventive Strategies

In 2014, Bredesen published a paper that demonstrates the power of lifestyle choices for the prevention and treatment of Alzheimer’s. By leveraging 36 healthy lifestyle parameters, he was able to reverse Alzheimer’s in 9 out of 10 patients. This included the use of exercise, ketogenic diet, optimizing vitamin D and other hormones, increasing sleep, meditation, detoxification and eliminating gluten and processed food.

You can download Bredesen’s full-text case paper online, which details the full program.48 Following are a few lifestyle strategies that, in addition to those already mentioned above, can be helpful for the prevention of dementia and Alzheimer’s.

Avoid flu vaccinations — Most flu vaccines contain both mercury and aluminum.

Sleep deprivation causes disruption of certain synaptic connections that can impair your brain’s ability for learning, memory formation and other cognitive functions. Poor sleep also accelerates the onset of Alzheimer’s disease.52

Most adults need seven to nine hours of uninterrupted sleep each night. Deep sleep is the most important, as this is when your brain’s glymphatic system performs its cleanout functions, eliminating toxic waste from your brain, including amyloid beta. For a comprehensive sleep guide, see “33 Secret’s to a Good Night’s Sleep.”

Challenge your mind daily — Mental stimulation, especially learning something new, such as learning to play an instrument or a new language, is associated with a decreased risk of dementia and Alzheimer’s. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer’s disease.

from Articles http://articles.mercola.com/sites/articles/archive/2019/03/28/alzheimers-death-rate-doubled.aspx source https://niapurenaturecom.tumblr.com/post/183763495121

0 notes

jesseneufeld · 5 years

Text

How to Ease Symptoms of Postpartum Depression with Natural Treatments

Use these links to skip ahead to another section of this article:

The conventional model of depression

The baby blues vs. postpartum depression

Recognizing the signs of postpartum depression

Five causes of postpartum depression

Why conventional antidepressants don’t work for everyone

Nine natural treatments for postpartum depression

The Conventional Model of Depression Isn’t as Simple as You May Think

Serotonin

Dopamine

Norepinephrine

Reducing serotonin, dopamine, and norepinephrine doesn’t produce depression in humans, even though it appears to in animals

Drugs that raise serotonin and norepinephrine levels, like amphetamines and cocaine, do not alleviate depression

The majority of depressed patients don’t have low serotonin levels; only about 25 percent actually do

Rather than viewing depression as a chemical imbalance, the evidence better supports an inflammatory-cytokine model of depression.

Before I get into the underlying causes of depression, let’s look more closely at a specific type of depression unique to new mothers—postpartum depression, or PPD.

The Baby Blues vs. Postpartum Depression

The baby blues affect up to 75 percent of mothers in the first 10 days following birth, but the symptoms—usually mood swings and bouts of crying—are mild and don’t last long.

Postpartum psychosis is a psychiatric emergency. These mothers may have thoughts of hurting themselves or their baby and can develop hallucinations.

How to Recognize Postpartum Depression in Yourself or a Loved One

The list of postpartum symptoms includes the following: (10)

Feeling sad, hopeless, or overwhelmed

Crying more than usual

Worrying or feeling anxious

Feeling irritable or restless

Sleeping too much or too little

Having trouble concentrating

Feeling anger or rage

Losing interest in once-enjoyable activities

Frequent headaches or other body aches

Eating too little or too much

Having trouble bonding with your baby

Doubting your parenting ability

Withdrawing from or avoiding friends and family

What Causes Postpartum Depression?

1. Hormonal Imbalances

2. Nutritional Deficiencies

Vitamin D

Iron

EPA and DHA

3. Stress

4. Thyroid Issues

Thyroid hormones T3 and T4

TSH

Reverse T4 and reverse T3

Thyroid antibodies against TPO and TG

5. Inflammation

Depression often accompanies acute, inflammatory illnesses (33)

Higher levels of systemic inflammation increase the risk of developing depression (34)

Markers of inflammation often normalize following remission of depression (35)

Antidepressants: They Don’t Work for Everyone

Some clinical trials have demonstrated benefits over placebo, but on average, antidepressants show no benefit over placebo. (40) A 2017 meta-analysis states that: (41)

SSRIs versus placebo seem to have statistically significant effects on depressive symptoms, but the clinical significance of these effects seems questionable and all trials were at high risk of bias.

More than half of all antidepressant users experience one or more of the common side effects, including:

Diarrhea

Nausea

Anorexia

Sweating

Forgetfulness

Bleeding

Seizure

Anxiety

Mania

Sleep disruption

Sexual dysfunction

Breastmilk and Antidepressants—Is There a Concern?

An Important Note: If you’re currently taking antidepressants, consult with your doctor before making any decisions, and don’t stop taking your medication without medical support.

For more information on this topic, I highly recommend Dr. Peter R. Breggin’s book, Psychiatric Drug Withdrawal: A Guide for Prescribers, Therapists, Patients and Their Families.

Nine Ways to Care for Postpartum Depression with Natural Treatments

1. Start Seeing a Psychotherapist

Specifically, mindfulness-based cognitive therapy (MBCT) and cognitive behavioral therapy have great track records of mitigating postpartum depression.

Before giving up, consider the following:

Bring your baby. If you don’t have someone to watch your baby, many therapists and psychologists are more than willing to see you with baby in tow.

Give it a few sessions. Don’t ditch your provider after one session. Try a few meetings before deciding if it’s a good fit.

Consider telephone-based or internet-delivered psychotherapy. If leaving the house just isn’t an option, this type of psychotherapy can also be effective. (55, 56)

2. Get Regular Exercise

Easiest of all: take a stroller walk with your baby, and pick up the pace as you get your energy back

Try a Mommy and Me yoga or other exercise class, where babies are part of the routine

Buy a subscription to postpartum exercise videos you can stream from home

Dance (safely) with your baby

Workout during baby’s first nap of the day, to make it a top priority

And remember that before you know it, your baby will be an active toddler—a workout in itself!

3. Use Light Therapy

4. Try Acupuncture

In a review of acupuncture for depression, there was no evidence that medication yielded better outcomes than acupuncture. (71)

Generally well tolerated with few side effects, acupuncture from a competent, licensed acupuncturist may be worth pursuing for postpartum depression. However, more robust studies are needed.

5. Start Taking Probiotics

The gut microbiome interacts with and influences the body’s organ and systems, including: (72)

Heart

Thyroid

Skin

Bone

Immune system

The brain

6. Look into Bioidentical Hormone Therapy

7. Get More Sleep and Rest

8. Try Supplementing with St. John’s Wort

Talk with your provider about other supplements that might be useful for postpartum depression:

Sam-e, which may be especially helpful for women with MTHFR mutations

Vitamin D

Motherwort

Rhodiola

Eleutherococcus

Saffron (96, 97)

Chamomile (98)

9. Set Up a Personal Support Network

Multiple follow-ups post-birth

Blood work to monitor nutritional stores (beyond iron) and hormone statuses both during and after pregnancy

Full thyroid blood panel during and after pregnancy

Physical therapy referral, if needed for pelvic floor dysfunction or diastasis recti (separation of the abdominal muscles)

Mental health referral, if needed

If you are pregnant, set up a support system as best you can before birth. Here are a few tips to help you get started:

Accept any and all offers of help. Have a list ready for errands that friends and family can run or chores they can do.

Have a freezer meal baby shower. Get everyone together to help you prep dozens of nutrient-dense meals and snacks so you won’t be tempted to eat easily accessible processed foods.

Begin a meditation practice. The Headspace app can help you get started.

Identify nearby lactation consultants for support if you plan to breastfeed.

Now I want to hear from you. Have you dealt with postpartum depression? What treatments did you find helpful? Let me know in the comments.

The post How to Ease Symptoms of Postpartum Depression with Natural Treatments appeared first on Chris Kresser.

How to Ease Symptoms of Postpartum Depression with Natural Treatments published first on https://drugaddictionsrehab.tumblr.com/

0 notes

edsenger · 5 years

Text

How to Ease Symptoms of Postpartum Depression with Natural Treatments

Use these links to skip ahead to another section of this article:

The conventional model of depression

The baby blues vs. postpartum depression

Recognizing the signs of postpartum depression

Five causes of postpartum depression

Why conventional antidepressants don’t work for everyone

Nine natural treatments for postpartum depression

The Conventional Model of Depression Isn’t as Simple as You May Think

Serotonin

Dopamine

Norepinephrine

Reducing serotonin, dopamine, and norepinephrine doesn’t produce depression in humans, even though it appears to in animals

Drugs that raise serotonin and norepinephrine levels, like amphetamines and cocaine, do not alleviate depression

The majority of depressed patients don’t have low serotonin levels; only about 25 percent actually do

Rather than viewing depression as a chemical imbalance, the evidence better supports an inflammatory-cytokine model of depression.

Before I get into the underlying causes of depression, let’s look more closely at a specific type of depression unique to new mothers—postpartum depression, or PPD.

The Baby Blues vs. Postpartum Depression

The baby blues affect up to 75 percent of mothers in the first 10 days following birth, but the symptoms—usually mood swings and bouts of crying—are mild and don’t last long.

Postpartum psychosis is a psychiatric emergency. These mothers may have thoughts of hurting themselves or their baby and can develop hallucinations.

How to Recognize Postpartum Depression in Yourself or a Loved One

The list of postpartum symptoms includes the following: (10)

Feeling sad, hopeless, or overwhelmed

Crying more than usual

Worrying or feeling anxious

Feeling irritable or restless

Sleeping too much or too little

Having trouble concentrating

Feeling anger or rage

Losing interest in once-enjoyable activities

Frequent headaches or other body aches

Eating too little or too much

Having trouble bonding with your baby

Doubting your parenting ability

Withdrawing from or avoiding friends and family

What Causes Postpartum Depression?

1. Hormonal Imbalances

2. Nutritional Deficiencies

Vitamin D

Iron

EPA and DHA

3. Stress

4. Thyroid Issues

Thyroid hormones T3 and T4

TSH

Reverse T4 and reverse T3

Thyroid antibodies against TPO and TG

5. Inflammation

Depression often accompanies acute, inflammatory illnesses (33)

Higher levels of systemic inflammation increase the risk of developing depression (34)

Markers of inflammation often normalize following remission of depression (35)

Antidepressants: They Don’t Work for Everyone

Some clinical trials have demonstrated benefits over placebo, but on average, antidepressants show no benefit over placebo. (40) A 2017 meta-analysis states that: (41)

SSRIs versus placebo seem to have statistically significant effects on depressive symptoms, but the clinical significance of these effects seems questionable and all trials were at high risk of bias.

More than half of all antidepressant users experience one or more of the common side effects, including:

Diarrhea

Nausea

Anorexia

Sweating

Forgetfulness

Bleeding

Seizure

Anxiety

Mania

Sleep disruption

Sexual dysfunction

Breastmilk and Antidepressants—Is There a Concern?

An Important Note: If you’re currently taking antidepressants, consult with your doctor before making any decisions, and don’t stop taking your medication without medical support.

For more information on this topic, I highly recommend Dr. Peter R. Breggin’s book, Psychiatric Drug Withdrawal: A Guide for Prescribers, Therapists, Patients and Their Families.

Nine Ways to Care for Postpartum Depression with Natural Treatments

1. Start Seeing a Psychotherapist

Specifically, mindfulness-based cognitive therapy (MBCT) and cognitive behavioral therapy have great track records of mitigating postpartum depression.

Before giving up, consider the following:

Bring your baby. If you don’t have someone to watch your baby, many therapists and psychologists are more than willing to see you with baby in tow.

Give it a few sessions. Don’t ditch your provider after one session. Try a few meetings before deciding if it’s a good fit.

Consider telephone-based or internet-delivered psychotherapy. If leaving the house just isn’t an option, this type of psychotherapy can also be effective. (55, 56)

2. Get Regular Exercise

Easiest of all: take a stroller walk with your baby, and pick up the pace as you get your energy back

Try a Mommy and Me yoga or other exercise class, where babies are part of the routine

Buy a subscription to postpartum exercise videos you can stream from home

Dance (safely) with your baby

Workout during baby’s first nap of the day, to make it a top priority

And remember that before you know it, your baby will be an active toddler—a workout in itself!

3. Use Light Therapy

4. Try Acupuncture

In a review of acupuncture for depression, there was no evidence that medication yielded better outcomes than acupuncture. (71)

Generally well tolerated with few side effects, acupuncture from a competent, licensed acupuncturist may be worth pursuing for postpartum depression. However, more robust studies are needed.

5. Start Taking Probiotics

The gut microbiome interacts with and influences the body’s organ and systems, including: (72)

Heart

Thyroid

Skin

Bone

Immune system

The brain

6. Look into Bioidentical Hormone Therapy

7. Get More Sleep and Rest

8. Try Supplementing with St. John’s Wort

Talk with your provider about other supplements that might be useful for postpartum depression:

Sam-e, which may be especially helpful for women with MTHFR mutations

Vitamin D

Motherwort

Rhodiola

Eleutherococcus

Saffron (96, 97)

Chamomile (98)

9. Set Up a Personal Support Network

Multiple follow-ups post-birth

Blood work to monitor nutritional stores (beyond iron) and hormone statuses both during and after pregnancy

Full thyroid blood panel during and after pregnancy

Physical therapy referral, if needed for pelvic floor dysfunction or diastasis recti (separation of the abdominal muscles)

Mental health referral, if needed

If you are pregnant, set up a support system as best you can before birth. Here are a few tips to help you get started:

Accept any and all offers of help. Have a list ready for errands that friends and family can run or chores they can do.

Have a freezer meal baby shower. Get everyone together to help you prep dozens of nutrient-dense meals and snacks so you won’t be tempted to eat easily accessible processed foods.

Begin a meditation practice. The Headspace app can help you get started.

Identify nearby lactation consultants for support if you plan to breastfeed.

Now I want to hear from you. Have you dealt with postpartum depression? What treatments did you find helpful? Let me know in the comments.

The post How to Ease Symptoms of Postpartum Depression with Natural Treatments appeared first on Chris Kresser.

How to Ease Symptoms of Postpartum Depression with Natural Treatments published first on https://brightendentalhouston.weebly.com/

0 notes

shapesnnsizes · 5 years

Text

How to Ease Symptoms of Postpartum Depression with Natural Treatments

Use these links to skip ahead to another section of this article:

The conventional model of depression

The baby blues vs. postpartum depression

Recognizing the signs of postpartum depression

Five causes of postpartum depression

Why conventional antidepressants don’t work for everyone

Nine natural treatments for postpartum depression

The Conventional Model of Depression Isn’t as Simple as You May Think

Serotonin

Dopamine

Norepinephrine

Reducing serotonin, dopamine, and norepinephrine doesn’t produce depression in humans, even though it appears to in animals

Drugs that raise serotonin and norepinephrine levels, like amphetamines and cocaine, do not alleviate depression

The majority of depressed patients don’t have low serotonin levels; only about 25 percent actually do

Rather than viewing depression as a chemical imbalance, the evidence better supports an inflammatory-cytokine model of depression.

Before I get into the underlying causes of depression, let’s look more closely at a specific type of depression unique to new mothers—postpartum depression, or PPD.

The Baby Blues vs. Postpartum Depression

The baby blues affect up to 75 percent of mothers in the first 10 days following birth, but the symptoms—usually mood swings and bouts of crying—are mild and don’t last long.

Postpartum psychosis is a psychiatric emergency. These mothers may have thoughts of hurting themselves or their baby and can develop hallucinations.

How to Recognize Postpartum Depression in Yourself or a Loved One

The list of postpartum symptoms includes the following: (10)

Feeling sad, hopeless, or overwhelmed

Crying more than usual

Worrying or feeling anxious

Feeling irritable or restless

Sleeping too much or too little

Having trouble concentrating

Feeling anger or rage

Losing interest in once-enjoyable activities

Frequent headaches or other body aches

Eating too little or too much

Having trouble bonding with your baby

Doubting your parenting ability

Withdrawing from or avoiding friends and family

What Causes Postpartum Depression?

1. Hormonal Imbalances

2. Nutritional Deficiencies

Vitamin D

Iron

EPA and DHA

3. Stress

4. Thyroid Issues

Thyroid hormones T3 and T4

TSH

Reverse T4 and reverse T3

Thyroid antibodies against TPO and TG

5. Inflammation

Depression often accompanies acute, inflammatory illnesses (33)

Higher levels of systemic inflammation increase the risk of developing depression (34)

Markers of inflammation often normalize following remission of depression (35)

Antidepressants: They Don’t Work for Everyone

Some clinical trials have demonstrated benefits over placebo, but on average, antidepressants show no benefit over placebo. (40) A 2017 meta-analysis states that: (41)

SSRIs versus placebo seem to have statistically significant effects on depressive symptoms, but the clinical significance of these effects seems questionable and all trials were at high risk of bias.

More than half of all antidepressant users experience one or more of the common side effects, including:

Diarrhea

Nausea

Anorexia

Sweating

Forgetfulness

Bleeding

Seizure

Anxiety

Mania

Sleep disruption

Sexual dysfunction

Breastmilk and Antidepressants—Is There a Concern?

An Important Note: If you’re currently taking antidepressants, consult with your doctor before making any decisions, and don’t stop taking your medication without medical support.

For more information on this topic, I highly recommend Dr. Peter R. Breggin’s book, Psychiatric Drug Withdrawal: A Guide for Prescribers, Therapists, Patients and Their Families.

Nine Ways to Care for Postpartum Depression with Natural Treatments

1. Start Seeing a Psychotherapist

Specifically, mindfulness-based cognitive therapy (MBCT) and cognitive behavioral therapy have great track records of mitigating postpartum depression.

Before giving up, consider the following:

Bring your baby. If you don’t have someone to watch your baby, many therapists and psychologists are more than willing to see you with baby in tow.

Give it a few sessions. Don’t ditch your provider after one session. Try a few meetings before deciding if it’s a good fit.

Consider telephone-based or internet-delivered psychotherapy. If leaving the house just isn’t an option, this type of psychotherapy can also be effective. (55, 56)

2. Get Regular Exercise

Easiest of all: take a stroller walk with your baby, and pick up the pace as you get your energy back

Try a Mommy and Me yoga or other exercise class, where babies are part of the routine

Buy a subscription to postpartum exercise videos you can stream from home

Dance (safely) with your baby

Workout during baby’s first nap of the day, to make it a top priority

And remember that before you know it, your baby will be an active toddler—a workout in itself!

3. Use Light Therapy

4. Try Acupuncture

In a review of acupuncture for depression, there was no evidence that medication yielded better outcomes than acupuncture. (71)

Generally well tolerated with few side effects, acupuncture from a competent, licensed acupuncturist may be worth pursuing for postpartum depression. However, more robust studies are needed.

5. Start Taking Probiotics

The gut microbiome interacts with and influences the body’s organ and systems, including: (72)

Heart

Thyroid

Skin

Bone

Immune system

The brain

6. Look into Bioidentical Hormone Therapy

7. Get More Sleep and Rest

8. Try Supplementing with St. John’s Wort

Talk with your provider about other supplements that might be useful for postpartum depression:

Sam-e, which may be especially helpful for women with MTHFR mutations

Vitamin D

Motherwort

Rhodiola

Eleutherococcus

Saffron (96, 97)

Chamomile (98)

9. Set Up a Personal Support Network

Multiple follow-ups post-birth

Blood work to monitor nutritional stores (beyond iron) and hormone statuses both during and after pregnancy

Full thyroid blood panel during and after pregnancy

Physical therapy referral, if needed for pelvic floor dysfunction or diastasis recti (separation of the abdominal muscles)

Mental health referral, if needed

If you are pregnant, set up a support system as best you can before birth. Here are a few tips to help you get started:

Accept any and all offers of help. Have a list ready for errands that friends and family can run or chores they can do.

Have a freezer meal baby shower. Get everyone together to help you prep dozens of nutrient-dense meals and snacks so you won’t be tempted to eat easily accessible processed foods.

Begin a meditation practice. The Headspace app can help you get started.

Identify nearby lactation consultants for support if you plan to breastfeed.

Now I want to hear from you. Have you dealt with postpartum depression? What treatments did you find helpful? Let me know in the comments.

The post How to Ease Symptoms of Postpartum Depression with Natural Treatments appeared first on Chris Kresser.

0 notes

denisalvney · 5 years

Text

How to Ease Symptoms of Postpartum Depression with Natural Treatments

Use these links to skip ahead to another section of this article:

The conventional model of depression

The baby blues vs. postpartum depression

Recognizing the signs of postpartum depression

Five causes of postpartum depression

Why conventional antidepressants don’t work for everyone

Nine natural treatments for postpartum depression

The Conventional Model of Depression Isn’t as Simple as You May Think

Serotonin

Dopamine

Norepinephrine

Reducing serotonin, dopamine, and norepinephrine doesn’t produce depression in humans, even though it appears to in animals

Drugs that raise serotonin and norepinephrine levels, like amphetamines and cocaine, do not alleviate depression

The majority of depressed patients don’t have low serotonin levels; only about 25 percent actually do

Rather than viewing depression as a chemical imbalance, the evidence better supports an inflammatory-cytokine model of depression.

Before I get into the underlying causes of depression, let’s look more closely at a specific type of depression unique to new mothers—postpartum depression, or PPD.

The Baby Blues vs. Postpartum Depression

The baby blues affect up to 75 percent of mothers in the first 10 days following birth, but the symptoms—usually mood swings and bouts of crying—are mild and don’t last long.

Postpartum psychosis is a psychiatric emergency. These mothers may have thoughts of hurting themselves or their baby and can develop hallucinations.

How to Recognize Postpartum Depression in Yourself or a Loved One

The list of postpartum symptoms includes the following: (10)

Feeling sad, hopeless, or overwhelmed

Crying more than usual

Worrying or feeling anxious

Feeling irritable or restless

Sleeping too much or too little

Having trouble concentrating

Feeling anger or rage

Losing interest in once-enjoyable activities

Frequent headaches or other body aches

Eating too little or too much

Having trouble bonding with your baby

Doubting your parenting ability

Withdrawing from or avoiding friends and family

What Causes Postpartum Depression?

1. Hormonal Imbalances

2. Nutritional Deficiencies

Vitamin D

Iron

EPA and DHA

3. Stress

4. Thyroid Issues

Thyroid hormones T3 and T4

TSH

Reverse T4 and reverse T3

Thyroid antibodies against TPO and TG

5. Inflammation

Depression often accompanies acute, inflammatory illnesses (33)

Higher levels of systemic inflammation increase the risk of developing depression (34)

Markers of inflammation often normalize following remission of depression (35)

Antidepressants: They Don’t Work for Everyone

Some clinical trials have demonstrated benefits over placebo, but on average, antidepressants show no benefit over placebo. (40) A 2017 meta-analysis states that: (41)

SSRIs versus placebo seem to have statistically significant effects on depressive symptoms, but the clinical significance of these effects seems questionable and all trials were at high risk of bias.

More than half of all antidepressant users experience one or more of the common side effects, including:

Diarrhea

Nausea

Anorexia

Sweating

Forgetfulness

Bleeding

Seizure

Anxiety

Mania

Sleep disruption

Sexual dysfunction

Breastmilk and Antidepressants—Is There a Concern?

An Important Note: If you’re currently taking antidepressants, consult with your doctor before making any decisions, and don’t stop taking your medication without medical support.

For more information on this topic, I highly recommend Dr. Peter R. Breggin’s book, Psychiatric Drug Withdrawal: A Guide for Prescribers, Therapists, Patients and Their Families.

Nine Ways to Care for Postpartum Depression with Natural Treatments

1. Start Seeing a Psychotherapist

Specifically, mindfulness-based cognitive therapy (MBCT) and cognitive behavioral therapy have great track records of mitigating postpartum depression.

Before giving up, consider the following:

Bring your baby. If you don’t have someone to watch your baby, many therapists and psychologists are more than willing to see you with baby in tow.

Give it a few sessions. Don’t ditch your provider after one session. Try a few meetings before deciding if it’s a good fit.

Consider telephone-based or internet-delivered psychotherapy. If leaving the house just isn’t an option, this type of psychotherapy can also be effective. (55, 56)

2. Get Regular Exercise

Easiest of all: take a stroller walk with your baby, and pick up the pace as you get your energy back

Try a Mommy and Me yoga or other exercise class, where babies are part of the routine

Buy a subscription to postpartum exercise videos you can stream from home

Dance (safely) with your baby

Workout during baby’s first nap of the day, to make it a top priority

And remember that before you know it, your baby will be an active toddler—a workout in itself!

3. Use Light Therapy

4. Try Acupuncture

In a review of acupuncture for depression, there was no evidence that medication yielded better outcomes than acupuncture. (71)

Generally well tolerated with few side effects, acupuncture from a competent, licensed acupuncturist may be worth pursuing for postpartum depression. However, more robust studies are needed.

5. Start Taking Probiotics

The gut microbiome interacts with and influences the body’s organ and systems, including: (72)

Heart

Thyroid

Skin

Bone

Immune system

The brain

6. Look into Bioidentical Hormone Therapy

7. Get More Sleep and Rest

8. Try Supplementing with St. John’s Wort

Talk with your provider about other supplements that might be useful for postpartum depression:

Sam-e, which may be especially helpful for women with MTHFR mutations

Vitamin D

Motherwort

Rhodiola

Eleutherococcus

Saffron (96, 97)

Chamomile (98)

9. Set Up a Personal Support Network

Multiple follow-ups post-birth

Blood work to monitor nutritional stores (beyond iron) and hormone statuses both during and after pregnancy

Full thyroid blood panel during and after pregnancy

Physical therapy referral, if needed for pelvic floor dysfunction or diastasis recti (separation of the abdominal muscles)

Mental health referral, if needed

If you are pregnant, set up a support system as best you can before birth. Here are a few tips to help you get started:

Accept any and all offers of help. Have a list ready for errands that friends and family can run or chores they can do.

Have a freezer meal baby shower. Get everyone together to help you prep dozens of nutrient-dense meals and snacks so you won’t be tempted to eat easily accessible processed foods.

Begin a meditation practice. The Headspace app can help you get started.

Identify nearby lactation consultants for support if you plan to breastfeed.

Now I want to hear from you. Have you dealt with postpartum depression? What treatments did you find helpful? Let me know in the comments.

The post How to Ease Symptoms of Postpartum Depression with Natural Treatments appeared first on Chris Kresser.

How to Ease Symptoms of Postpartum Depression with Natural Treatments published first on https://chriskresser.com

0 notes