hope Archives - Amazing Health Advances

13 Natural Remedies for Depression: Find Hope Again!

AHA Publisher — Thu, 27 Feb 2020 08:00:24 +0000

Dr. Josh Axe, DC, DMN, CNS – Did you know that 1 out of 7 individuals will suffer from depression symptoms at some point in his or her life? Today, depression is one of the main causes of disability in developed, as well as low and medium income countries. In fact, around 150 million people suffer from depression worldwide. (1) The World Health Organization predicts that depression will become the second most prevalent disease worldwide by the year 2020. But what are we doing to prevent and treat this life-altering mood disorder? The typical treatment — antidepressant medications — don’t work for every person with depression and also come with a slew of side effects. However, sometimes people don’t know where to turn to find a treatment that won’t bring on more health problems. The good news is there are natural remedies for depression that are effective and help address the root cause of the disease. If you’re looking for a natural way to improve your depressive symptoms, studies suggest that you should focus on eating an anti-inflammatory diet — one similar to the Mediterranean diet that provides critical vitamins and minerals for hormone balance and brain function. A moderate to high level of physical activity/exercise has also been shown to prevent against depression. Additionally, using essential oils for depression and making other lifestyle changes to control stress are some of your best options. Causes Depression is when a person experiences low mood persistently, to the point that it starts to interfere with her daily life. Struggling with depression can be extremely painful for both the person experiencing the symptoms and her loved ones. The causes of depression are varied and include: • stress • unresolved emotional problems • neurotransmitter imbalance • hormonal imbalances • food allergies • alcoholism • nutrition deficiencies • lack of sunlight • toxicity from metals • toxic mold Although depression can happen at any age, it often develops in adulthood. For example, it’s especially prevalent in middle-aged or older adults who are struggling with other serious medical issues, like cancer, diabetes or Parkinson’s disease. But other risk factors for depression include a family history of depression, taking certain medications that cause depressive side effects, major life changes, ongoing stress and trauma. (2) Symptoms Depression can manifest with a variety of different symptoms including (3): • fatigue • persistent sadness • low mood • irritability • feelings of worthlessness and hopelessness • difficulty concentrating • difficulty sleeping • low sex drive • changes in appetite • weight changes • feelings of helplessness • disinterest in hobbies or activities • aches and pains • headaches • digestive issues • thoughts of death or suicide • attempting suicide Conventional Treatment Conventional treatment for depression typically involves the use of medications and/or psychotherapy. The most widely used form of medication for depression is SSRIs, or selective serotonin-reuptake inhibitors, which include drugs like Celexa, Lexapro, Zoloft, Prozac and Paxil. Research shows that antidepressant medications do help patients with depression, but they work as symptom suppressors rather than cures. Once a patient is no longer taking the antidepressants, the symptoms will probably recur. In addition, antidepressant medications have serious side effects that can include suicidal thoughts, weight gain and personality changes. Another danger of psychotropic drugs like SSRIs is that they can cause neurotransmitter degradation, leading to changes in the brain. (4) In addition to medication, psychotherapy is another option. There are several forms of psychotherapy that can be helpful, including “talk therapy” or counseling, problem-solving therapy, cognitive-behavioral therapy and interpersonal therapy. A study conducted at the Ohio State University found that when cancer patients suffering from depression were asked if they would rather use individual counseling, antidepressant medications or support groups to address their symptoms, preference for individual counseling was significantly higher than the other options. (5) Counseling can be an effective depression treatment, along with other natural remedies for depression. 13 Natural Remedies for Depression 1. Healthy and Well-Balanced Diet You may be surprised to learn that your food choices can have a significant impact on your mood. It’s key to eat foods that support neurotransmitter function, which are the brain’s messengers that control your mood, energy levels, appetite and many other processes in the body. Neurotransmitters are significantly influenced by the foods you put into your body. Research including a 2018 study published in the journal Primary Care also shows that eating an anti-inflammatory diet, such as one that closely mimics the traditional Mediterranean diet, can reduce your risk for depression. (6) When compared to other balanced diets — including the Healthy Eating Index diet (HEI), the Dietary Approaches to Stop Hypertension diet (DASH diet), and the Dietary Inflammatory Index diet, the study found that the risk of depression was reduced most with adherence to a healthy Mediterranean-type diet. A 2009 study published in the British Journal of Psychiatry examined the association between dietary patterns and depression. There were 3,486 participants who fell into one of two dietary categories. The first was those who ate a whole food diet, heavily loaded by vegetables, fruits and fish. Second was those who ate processed foods. These foods included sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products. After five years, the participants were assessed. Researchers found that those who stuck to the whole food dietary pattern had lower odds of depression. In contrast, high consumption of processed food was associated with an increased risk of developing depression. (7) Eating healing foods can be transformative. Here’s a breakdown of the whole, anti-inflammatory foods that should be part of your diet to prevent and treat depression: • Omega-3 foods: Research shows that one of the most important components of your diet in order to prevent or treat mood disorders is omega-3 foods. Your brain lipids are actually composed of fatty acids. Of those those fatty acids, 33 percent belong to the omega-3 family. That means that you need to eat omega-3s in order for your brain to function properly. Omega-3s benefit the brain by promoting communication processes and reducing inflammation. (8) The best omega-3 foods include wild-caught fish like salmon, mackerel, herring and white fish, walnuts, chia seeds, flaxseeds, natto and egg yolks. • Fruits and Vegetables: A diet high in fruits and vegetables increases your intake of vital nutrients that support your mood. Fruits and veggies high in folate, for example, promote the brain’s metabolic processes and research shows that a folate deficiency can lead to depressive symptoms. (9) Some of the top folate foods include spinach, asparagus, avocado, beets and broccoli. Your body also needs antioxidant foods to combat the biochemical changes that take place when you’re under stress. A study published in the Indian Journal of Psychiatry found that antioxidant therapy for 6 weeks significantly reduced both depression and anxiety scores in observed patients. (10) Some of the top antioxidant foods include blueberries, goji berries, blackberries, cranberries and artichokes. • Healthy fats: Healthy fats provide important vitamins and minerals that boost energy levels and mood. Plus, eating healthy fats helps to prevent free radical damage that may be associated with depression. But it’s important to understand that not all fats are created equal. In fact, research shows that there’s a detrimental relationship between consuming trans fats (like hydrogenated oils) and depression risk. (11) Stick to eating healthy fats such as avocados, grass-fed butter, coconut oil, extra virgin olive oil and omega-3s like walnuts and flaxseeds. • Lean Protein: Eating protein is critical for supporting neurological function and balancing hormones. Protein foods also provide energy and boost our mood. We need to consume plenty of protein throughout the day because the amino acids allow for many of the body’s functions. When you don’t eat enough protein, you become fatigued, your immunity weakens and you experience moodiness. The best sources of protein include grass-fed beef, lentils, wild fish, organic chicken, black beans, yogurt, free-range eggs, raw cheese and protein powder made from bone broth. • Probiotic Foods: Eating probiotic foods increases energy levels, supports cognitive function and promotes mental wellness. Some of the top probiotic foods include kefir, yogurt, kombucha, miso, raw cheese and fermented vegetables. In fact, a great way to consume probiotics is to drink kombucha every day because it also contains enzymes and B vitamins that boost your energy levels and helps to detoxify your body. 2. Limited or No Refined Carbohydrates and Sugars Have you ever wondered why you crave refined carbohydrates and sugars when you’re feeling sad? If you tend to reach for the cookies or potato chips in tough moments, it’s because high carbohydrates foods trigger a release of serotonin, a natural opioid that acts in the brain similarly to the drug opium. Although these foods are improving your mood for the moment, they are also leading to weight gain, issues with sleep, candida overgrowth and low energy levels, making your depression symptoms worse. (12) An investigation conducted at Baylor College of Medicine in Texas found that sugar consumption rates were correlated with the annual rate of major depression. (13) And a systematic review published by the American Public Health Association found that there is a significant relationship between unhealthy dietary patterns (such as eating a “Western diet” that’s made up of mostly processed foods) and poorer mental health in children and adolescents. (14) Diets that are high in refined sugars are actually harmful to your brain because they promote inflammation and oxidative stress. To reduce depressive symptoms by supporting the health of your brain and balancing your hormones, avoid eating packaged and processed foods that are made with refined carbohydrates and sugars. Stick to real, whole foods that are in their natural forms. One specific diet that covers many of these dietary alterations and might have specific impact on depression is the keto diet. Studies in animals have found that pups born to mice on the ketogenic diet have less of a chance of developing depression, and putting animals in a model of depression on keto seems to improve some of the signs of depression. (15, 16, 17) 3. Fish Oil Omega-3 fats are critical for neurotransmitter function, an important component for emotional and physiological brain balance. Research published in CNS Neuroscience Therapeutics analyzed three studies that involved the treatment of depression with omega-3 fatty acids. One study compared the benefits of omega-3 therapy to placebo therapy, another study tested the effects of omega-3s on children with depression and the third study was an open-label trial using EPA to treat bipolar depression. Researchers found that omega-3s showed highly significant effects. For example, in the open-label study involving people with bipolar depression, patients who completed at least one month of follow-up achieved a 50 percent or greater reduction of depression symptoms. (18) Fish oil supplements are a great way to ensure you are getting enough omega-3 fats. 4. Probiotics Research shows that probiotic supplements can improve mental outlook, which is due to the gut-brain connection. Probiotics aid nutrient absorption and promote glycemic control, helping to avoid spikes and drops in blood sugar levels. But most importantly, studies show that there are direct lines of communication from the gut to the brain, so taking probiotics actually changes your behavior and brain chemistry, thereby improving cognitive function and reducing depressive symptoms. (19) A 2017 study illustrated the correlation between gut health and depression. Researchers analyzed 44 adults with IBS (irritable bowel syndrome) and mild to moderate anxiety or depression. Half of the group took a probiotic (specifically Bifidobacterium longum NCC3001), and the other was given a placebo. Six weeks after taking probiotics daily, 64 percent of the patients taking the probiotic reported decreased depression. Of the patients taking a placebo, only 32 percent reported decreased depression. (20) 5. Vitamin D3 A systematic review and meta-analysis evaluating the efficacy of vitamin D supplement as a natural remedy for depression found that vitamin D supplementation was favorable in the management of depression because it changed vitamin levels in a way that’s comparable to antidepressant medications. (21) Vitamin D...

The post 13 Natural Remedies for Depression: Find Hope Again! appeared first on Amazing Health Advances.

Oxytocin (The Love Hormone): Benefits + How to Increase Levels

AHA Publisher — Sat, 01 Feb 2020 08:00:39 +0000

Jillian Levy, CHHC via Dr. Axe – Oxytocin — nicknamed by some experts “the tend and befriend hormone” — is one of the most important hormones that humans (and many other mammals) produce, considering it plays a role in social bonding, building relationships, reproduction, childbirth and breastfeeding. According to the American Psychological Association, oxytocin is released in response to positive social connection and stressful conditions. Levels have been found to be higher when someone is under stress, such as when exposed to social isolation or when in an unhappy relationship. What Is Oxytocin? (Oxytocin in Women and Men) Oxytocin is a peptide hormone and neuropeptide, meaning it’s a “chemical messenger” that acts on organs, including the brain. What does oxytocin do, and where is it produced? It’s produced in the hypothalamus in the brain, often called the “control center,” and most often released by the pituitary gland. Once the hypothalamus sends signals for oxytocin to be produced, it’s either released into the bloodstream or to other parts of the brain and spinal cord. It binds to oxytocin receptors, influencing how we feel and behave towards others. We usually think of it as a feminine hormone, but do men produce oxytocin too? Yes — while it was originally considered a hormone that was only found in women due to its tie to labor and lactation, it’s now known to be present and important in both men and women. For example, it helps with male reproduction, as well as female reproduction, by supporting production of testosterone in the testes and motility of sperm. The Love Hormone: How It Affects Emotions Why is oxytocin called “the love drug”? It’s responsible for many aspects of social bonding and sexual pleasure. Situations that make us feel safe, happy and connected tend to cause the release of several “feel good hormones,” including oxytocin, dopamine and serotonin. Oxytocin also has similarities to endorphins (opiate chemicals) because we release more in order to soothe ourselves in response to sources of pain and stress. How does oxytocin make you feel? • Research tells us that oxytocin’s effects are basically the opposite of those linked to our “fight or flight” response. • Higher levels are linked to feeling calmer and having a better capacity to deal with stress. • New research suggests that increased oxytocin can potentially also increase feelings of generosity, forgiveness, trustworthiness, joy and security. • It seems to helps increase fidelity and monogamy in relationships by keeping us honest and facilitating compassion/empathy toward others. Benefits/Uses 1. Helps with Social Bonding and Building Relationships Studies show that oxytocin enforces pro-social behaviors, bonding and even fidelity by rewarding those who maintain good relationships with positive, calm feelings of well-being. Social contact seems to result in bursts of oxytocin, even if it’s anticipated social contact, such as planning for a party, date or get-together. The hormone also works on on a “positive feedback loop.” It makes us want to socialize, which further increases our production, continuing to make us seek out relationships with others. 2. Boosts Our Ability to Cope with Stress While it also works under times of low stress, oxytocin has been shown to be elevated under times of high stress too. Some recent studies have found that people who report having poor social relationships usually have higher circulating levels of both oxytocin and the stress hormone cortisol than those reporting better relationships. Externally administering the hormone via supplements seems to help mitigate stress reactions, acting as a type of natural buffer. It can make people who are stressed out seek out support through better social connections. It also may help protect the nervous system from shutting down in the face of stressful circumstances, including childbirth. Some animal studies show that treatment with oxytocin causes stressed animals to no longer display signs of depression, anxiety or cardiac stress. By increasing someone’s motivation to find help from others, the hormone can help people find opportunities that lead to more security, joy and love. 3. Induces Labor Oxytocin strengthens labor contractions during childbirth, along with helping to control bleeding after childbirth. It also facilitates production of prostaglandins, which are chemicals that move labor along. In prescription/synthetic form, it can be used to induce labor or speed up the process. The most widely used form is the brand name drug Pitocin, which is commonly given to women in the hospital during labor. 4. Supports Breastfeeding and Child Rearing One of oxytocin’s functions is to support breastfeeding and nurturing maternal behaviors among both mothers and fathers. Research links the hormone to a mothers’ ability to care for her infant in multiple ways, one of which is through breastfeeding. When a baby nurses from his/her mother’s breast, nerves in the nipple send a signal to the pituitary gland to produce oxytocin, which then causes tiny muscles around the nipple to squeeze and release milk. Experts also believe that oxytocin helps new mothers and fathers feel calm even during difficult life transitions, one of which is having and caring for a new baby. Levels have been shown to rise in parents due to affectionate touch and contact with their baby. 5. May Have Anti-Aging and Anti-Obesity Effects Higher oxytocin release is now linked with protection against accelerated signs of aging and better regeneration of aged tissue stem cells, including muscle cells, according to animal studies. Oxytocin injections may be used in the future to help injuries heal better, improve bone health and possibly prevent obesity. For example, some animal studies have found that oxytocin administration leads to sustained weight reduction by reducing food intake, which is believed to happen because it dampens the brain’s food-related reward circuitry. How to Increase It Both higher- and lower-than-normal levels of oxytocin can cause health problems among women and men, according to endocrinologists. Here are some examples of how: • High levels among men may contribute to enlargement of the prostate gland (benign prostatic hyperplasia) and urinary problems. • Low levels (what some might call oxytocin deficiency) among women can interfere with child labor and breastfeeding. • Low levels among both sexes has been linked to depression and anxiety, although it still isn’t totally clear how administering oxytocin supplements can help treat these and other mental health conditions. • It’s also believed that low levels may be tied to autism and autistic spectrum disorders. Wondering, “How can I increase my oxytocin levels?” Is there a supplement for oxytocin, or foods that can naturally boost production? Here are ways that you can naturally boost your production in order to promote feelings of well-being and connectedness: • Physical contact — Hugs, massages, being intimate, shaking hands and breastfeeding all cause the release of oxytocin. • Essential oils — Studies suggest that certain essential oils, including clary sage oil, may help balance hormones and encourage production of the love hormone. • Making eye contact • Laughing • Giving and receiving gifts (including money) • Sharing meals with others • Petting a dog, cat or other pet • Doing “loving kindness” meditation or visualization • Telling someone you love him or her • Listening to calming music • Speaking to someone you trust on the phone • Walking or exercising with someone • Looking at photos or videos of people you care about — including via social media Does food have oxytocin? This hormone is not found in foods, but it plays a role in regulating appetite. Eating aphrodisiac foods — such as chocolate, coffee, fish, avocado and some herbs — may also improve your mood and desire for connection, leading to higher release. Supplements, Sprays and Dosage Info What happens if you take oxytocin in supplement or spray form? Although more research is still needed to confirm how oxytocin supplements and sprays affect our behaviors and moods, researchers think there’s a possibility that administering this hormone may help people dealing with social and emotional problems. Conditions that oxytocin may be able to help include autism or Asperger’s disorder, social anxiety, schizophrenia, and depression. Some early experiments suggest that oxytocin nasal sprays or injections may help people with these conditions better identify emotional content and facilitate social information processing. Can oxytocin be taken orally? At this time there isn’t an oral supplement of this hormone available. Because it’s destroyed in the gastrointestinal tract, it’s given by injection or nasal spray instead. Dosage of oxytocin depends on why it’s being given and someone’s response — therefore it must be individualized. When it’s given to induce labor, IV infusion is used along with frequent monitoring. Infusion doses starting at 0.5 to 1 milliunits/minute, in some cases increasing up to 6 milliunits/minute, are typically given to women during labor. Risks and Side Effects Are there any oxytocin supplement side effects to be aware of? Overall it isn’t entirely known how effective these supplements may be when used long term. Researchers are still working to determine how this hormone impacts people differently depending on factors like genetics and underlying psychiatric disorders. There’s some evidence that administering supplements to increase oxytocin levels may wind up having side effects like increased prejudice, envy and dishonesty among some users, although it seems to depend on the individual. The synthetic version of oxytocin given intravenously (Pitocin) can also lead to side effects, including increased pain, digestive issues like nausea or vomiting, and others. Conclusion • Oxytocin is sometimes called the love or cuddle hormone because oxytocin effects include increasing bonding, generosity, trust, loyalty and sexual arousal. • Not only do women produce this hormone to facilitate bonding, birth and breastfeeding, but it is produced by men too. It may help support fidelity and monogamy, empathy, and connection with a father’s infant. • Oxytocin supplements are still being researched for their potential benefits in helping people with depression, anxiety, autism disorders and other mental health concerns. • Here’s how to increase oxytocin naturally: Make physical contact with others, share and receive gifts, get a massage, have meaningful conversations, be intimate, and basically do anything enjoyable that involves socializing, sharing and touch. To read the original article click here. For more articles from Dr. Axe click here.

The post Oxytocin (The Love Hormone): Benefits + How to Increase Levels appeared first on Amazing Health Advances.