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A Natural Supplement to Lower Cholesterol May Ease Anxiety

AHA Publisher — Wed, 16 Jun 2021 07:00:18 +0000

Abigail Klein Leichman via Israel21c – A natural food supplement ordinarily used to lower cholesterol was found to reduce anxiety in mice, according to a new Weizmann Institute of Science study. The plant-derived substance, beta-sitosterol, calmed the lab mice by itself and also worked synergistically with the antidepressant drug Prozac. Published May 18 in Cell Reports Medicine, the study results need to be confirmed in clinical trials to see if beta-sitosterol could help relieve anxiety in humans. Developing antianxiety drugs is challenging, because the brain circuits for anxiety are closely related to those responsible for memory, awareness and other functions vital for handling danger. Scientists try to find compounds that selectively suppress anxiety without causing unwanted side effects. Several years ago, Prof. Mike Fainzilber’s biomolecular sciences lab at Weizmann discovered that in stressful situations, mice lacking the protein importin alpha-five showed less anxiety than the control mice. The calmer mice were found to have about 120 genes with a characteristic pattern of expression in the hippocampus, one of the brain regions that regulate anxiety. In the new study, Fainzilber lab senior intern Nicolas Panayotis led a search of an international genomic database for existing drugs or other compounds that might mimic the same gene expression signature. He identified five candidates and tested their effects on behavior in mice. That was how the researchers zeroed in on beta-sitosterol, a plant substance now sold as a dietary supplement intended mainly to reduce cholesterol levels. No Side Effects In a series of behavioral experiments, mice given beta-sitosterol showed much less anxiety than the control group. They were, for example, less fearful than the controls when placed in an illuminated enclosure, daring to walk into its brightly lit center, whereas the control mice stayed on the darker periphery, avoiding the stress of the bright light. Moreover, the mice receiving beta-sitosterol did not exhibit any of the side effects that might be expected from antianxiety medications – their locomotion was not impaired, and they did not refrain from exploring novel stimuli. Then the researchers gave the mice beta-sitosterol in combination with fluoxetine, a selective serotonin reuptake inhibitor (SSRI) sold under the brand name Prozac. The combination had a synergistic effect: Both beta-sitosterol and fluoxetine reduced anxiety at lower doses when given together, compared with the doses needed to produce the same effect when they were administered separately. “One of the major problems with existing antianxiety medications is that they produce side effects, so if beta-sitosterol could help cut down the dosage of such medications, it might potentially also reduce the unwanted side effects,” Panayotis said. Plant-Derived A great advantage of beta-sitosterol is that it is naturally present in a variety of edible plants, and it is thought to be safe, as it has been marketed for years as a nutraceutical. The substance is found in particularly large concentrations in avocados, but also in pistachios, almonds and other nuts, as well as in canola oil and in various grains and cereals. However, this does not mean that simply eating avocado can induce a calming effect. “You’d need to eat avocado day and night to get the right dose – and you would be more likely to develop digestive problems than relieve your anxiety,” Panayotis said. The precise mechanism of beta-sitosterol’s effect on anxiety remains to be revealed, but the scientists did find that the expression of several genes known to be activated in stressful situations was reduced in mice given the supplement. They also found that these mice had changes in the levels of certain metabolites and neurotransmitters in brain areas involved in anxiety. Since the study focused on brain regions and neural pathways that are involved in regulating anxiety in both mice and humans, the researchers are optimistic that the findings will apply to humans as well. “There’s a need for a clinical trial to test the use of beta-sitosterol for reducing anxiety in humans. Until then, we recommend that people consult their physicians before taking the supplement for this purpose,” Fainzilber said. Researchers included Philip Freund and Letizia Marvaldi of the Biomolecular Sciences Department; Tali Shalit of the Nancy and Stephen Grand Israel National Center for Personalized Medicine; Alexander Brandis and Tevie Mehlman of the Life Sciences Core Facilities Department; and Michael Tsoory of the Veterinary Resources Department. To read the original article click here. For more articles from Israel21c click here.

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Defeat Depression With These 10 Natural Interventions

AHA Publisher — Mon, 31 Aug 2020 07:00:15 +0000

Lori Alton via NaturalHealth365 – If you struggle with depression, you have plenty of company. According to the Anxiety and Depression Association of America, over 40 million Americans currently suffer from the condition. In fact, depression is so widespread that experts predict that about half of the population will experience at least one episode of depression in their lives. Clearly, there is a need for effective natural interventions for depression. Fortunately, recent research supports the ability of simple lifestyle changes and natural nutrients and supplements to complement conventional antidepressant therapy. For ten of the most effective natural techniques against depression, keep reading. Health ALERT: Discover the Complex Web of Interwoven Factors That Contribute to Depression No doubt, the causes of depression are complex. Experts say that genetics, hormonal imbalances, oxidative stress, chronic inflammation, poor nutrition, alcohol abuse and drug addiction can all be factors. In addition, underlying health conditions – such as diabetes, heart disease and cancer – can exacerbate depression. Depression is characterized by persistent feelings of sadness or emptiness, coupled with a loss of interest in everyday activities. Other symptoms can include anxiety, fatigue, difficulty concentrating, memory problems, changes in weight and trouble sleeping. Although doctors may prescribe pharmaceutical drugs (such as selective serotonin reuptake inhibitors like Zoloft and Prozac) to treat depression, SSRIs can feature toxic side effects and lead to suicidal thoughts. Finally, SSRIs are not effective for everybody. In fact, some experts estimate their success rate at a mediocre 50 percent or less! So, with no further ado, let’s get to the 10 best natural interventions for depression. Anti-Inflammatory Omega-3 Fatty Acids Are Effective Natural Interventions for Depression Omega-3 fatty acids have shown the ability to help reduce chronic inflammation, which contributes to with depression. In one study involving children with depression and published in American Journal of Psychiatry, impressed researchers concluded that supplementation with omega-3 fatty acids caused “highly significant” effects on symptom scores. Keep in mind, scientific language of trained researchers, deeming results “highly significant” amounts to an enthusiastic endorsement! And, a recent scientific review of studies concluded that omega-3’s were effective in treating depressed adults as well. While you can boost dietary intake with flax seeds, nuts, and cold-water fatty fish like salmon and sardines, supplementation may be needed for maximum mood-lifting benefit. Natural health experts typically suggest taking about 1,000 mg a day of omega-3-rich fish oil. Boost Mood with B-Complex Vitamins Essential B vitamins are important cofactors for the production of “chemical messengers” known as neurotransmitters. One of these, serotonin, is essential for stable mood and restful sleep. Deficiencies in these vitamins can disrupt the process, leading to mood disorders and impaired cognition. Specifically, low levels of folate (also known as vitamin B9) are closely linked with depression – so it’s no surprise that supplementation with folic acid, a synthetic form of folate, can promote the therapeutic effect of antidepressants. In a study published in Journal of Affective Disorders, patients receiving a combination of 500 micrograms of folic acid a day and the antidepressant Prozac experienced more relief of depressive symptoms – when compared with those who received the medication alone. Other B vitamins play an important role in psychological health as well. Deficiencies in Vitamin B12 can cause serious psychiatric disorders – which can be reversed with supplementation. And, supplementation with vitamin B6 – essential for serotonin synthesis – has been shown to markedly improve mood. You Can “Mellow Out” with Melatonin Melatonin, also known as the “sleep hormone,” is essential for regulating circadian rhythms. It also seems to play a role in lifting mood. Research has highlighted melatonin as one of the most effective natural interventions for depression. A controlled study of perimenopausal and postmenopausal women showed that taking melatonin nightly for six months led to significant improvement in depressive symptoms. In a separate study published in Clinical Psychopharmacology, 33 participants suffering from both major depression and sleep disorders took melatonin for four weeks – and also experienced improvement. Studies have used melatonin amounts between 3 and 6 mg, taken at bedtime. “Charge Up” Your Coenzyme Q10 Levels to Help Protect Against Depression Deficiencies in CoQ10, a vitamin-like nutrient produced in the body, have been linked with depression. A powerful antioxidant, CoQ10 helps to neutralize the harmful reactive oxygen species that cause oxidative stress. As oxidative stress is believed to trigger depression and neurodegenerative conditions, having sufficient levels of CoQ10 may help protect against them. CoQ10 is found in grass-fed beef, poultry, sardines and nuts. A natural health practitioner might recommend between 100 to 200 mg. per day. Vitamin D: The “Sunshine Vitamin” May Brighten Up Your Mood Vitamin D, which is produced in the skin in response to sunlight, plays an important role in mood. Unfortunately, shortfalls of this anti-inflammatory, antioxidant nutrient are quite common in the United States. And, deficiencies are linked with seasonal depression. In a Norwegian study published in Journal of Internal Medicine, high-amount supplementation with vitamin D3 was shown to improve symptoms of depression in obese and overweight participants. While individual needs vary according to age, weight, state of health and even local climate conditions, integrative doctors may suggest 1,000 to 8,000 IU of vitamin D3 per day, along with zinc, boron and magnesium. Guard Against Depression with DHEA DHEA, a hormone with the tongue-twisting name of dehydroepiandrosterone, regulates serotonin levels in the brain. In one controlled double-blind study published in Archives of General Psychiatry, researchers evaluated the effects of DHEA as a stand-alone therapy for both mild and severe depression. Participants were divided into three groups, with one group receiving dosages of 90 mg a day, a second group being given 450 mg, and the third given a placebo. The results were impressive. After three weeks, the team found that both DHEA groups experienced significant improvement in symptoms of depression when compared to the placebo group. Curcumin Helps Pharmaceutical Antidepressants Relieve Depression More Quickly Curcumin, the active ingredient in the medicinal spice turmeric, has been studied extensively for its potent antioxidant, analgesic and anti-inflammatory effects –and for its ability to lift mood and enhance cognitive function. Scientific research suggests that curcumin can protect levels of BDNF – a protein important for healthy brain function – while modulating serotonin signaling. In one clinical study involving individuals with new-onset depression, a 500-mg daily amount of curcumin was combined with an antidepressant. The researchers found that combining curcumin with medication brought about improvement more quickly than the medication alone. Remarkable Findings: Study Shows that Saffron Extracts Equal the Effects of Prozac Saffron, a common flavoring and coloring ingredient in Indian cuisine, contains a pair of powerful antioxidant carotenoids, crocin and safranal. Research has shown that saffron extracts work against depression in various ways, from fighting inflammation to neutralizing oxidative stress and protecting serotonin in the brain synapses. In one intriguing study, 30 mg per day of saffron extract a day was as effective for mild-to-moderate depression as Prozac (fluoxetine). Drug-Free Cognitive Behavioral Therapy Grows in Popularity Cognitive behavioral therapy centers on helping depressed individuals recognize negative thinking and replace it with more positive thoughts. Extensive clinical studies have shown cognitive behavioral therapy to be effective – both when used as a standalone treatment or in conjunction with other conventional treatments. A 2010 clinical trial showed that the technique effectively relieved depression in patients with COPD. In another study, CBT was found to be superior to drug therapy in several aspects. For a Natural Mood Lift: Get Physical Research suggests that exercise – particularly weight training and aerobic activities such as dancing, swimming, running and walking – can be highly beneficial when used in conjunction with medication to treat depression. In one recent study involving adults with major depression, physical exercise went head-to-head with Zoloft, one of the primary “go-to” SSRIs in mainstream medicine. The researchers concluded: four months of exercise worked about as well to relieve depression as the antidepressant. In addition, evidence supports the ability of exercise to prevent recurrent of depressive episodes. The truth is: the appropriate techniques, nutrients and supplements can go a long way towards brightening mood and easing depression and anxiety. As always, however, consult your trusted integrative doctor before trying any of these natural interventions for depression. Sources for this article include: LifeExtension.com, ADAA.org, NIH.gov, Gwern.net, NIH.gov, NIH.gov To read the original article click here. For more articles by NaturalHealth365 click here.

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Ease Anxiety with Primal Power Meal Plan

AHA Publisher — Wed, 20 Nov 2019 08:00:25 +0000

Al Sears, MD, CNS – There’s a big connection between what we eat and how we feel — both physically and mentally. Perhaps as a regular reader, you’ve heard me talk about my Primal Power Meal Plan and how it focuses on eating the way our ancestors did… with lots of healthy fats and grass-fed meats. Our modern diet has strayed incredibly far from this simple, healthy way of eating. Our plates are now piled with carbohydrates, refined sugars, processed foods and foods that score high on the Glycemic Index. All of this so-called food causes your insulin to spike — and diabetes to develop. I saw this with my new patient Patty D. who came to my South Florida clinic four months ago. She’d been diagnosed as pre-diabetic and was looking for a way to get healthy without Big Pharma’s drugs. After reviewing her labs, I immediately started Patty on my Primal Power Meal Plan. On her next visit, she’d had remarkable results. Her blood sugar levels were back in balance. And she’d dropped almost 20 pounds. She was very pleased with her progress… but there was another amazing side effect that came as a surprise to her. You see, Patty also suffered from anxiety and depression, which had completely disappeared. “Dr. Sears,” she told me. “After just one week of following your Primal Power Meal Plan, I felt the dark cloud floating away. I have more energy and my brain fog is gone!” Patty never mentioned that she was suffering from anxiety and depression. But I wasn’t at all surprised at her outcome. For years, I’ve been telling my patients that red meat is a proven mood booster. And the science backs it up… In a large study out of the University of Australia, researchers followed more than 1,000 women. The researchers admit they were trying to prove that red meat was NOT good for mental health. Instead they found the exact opposite.1 Increasing red meat consumption cut anxiety and depression IN HALF. A second randomized study confirmed the results. In this study, researchers divided depressed patients — ages 20 to 93 — into two groups. One group was fed a diet of processed foods and carbs. The others ate a red meat-heavy diet. After 12 weeks, 32% of meat-eaters say their depression and anxiety symptoms disappeared — compared to only 8% who ate a typical Western diet.2 Most doctors still don’t recognize the connection between how we feel and what we eat. They were taught to write a prescription for whatever ails you. So they dole out prescription medications like Prozac. Today in America, one of every six adults in their 40s and 50s takes an antidepressant, as do one in five adults aged 60 or over. I don’t prescribe these meds — but I have successfully treated patients with depression at the Sears Institute for Anti-Aging Medicine by taking a more natural approach. Ease Anxiety with My Primal Power Meal Plan Like Patty, the first step you can take to eliminate anxiety and depression is to eat the way nature intended. Studies show how the brain needs a primal high-fat diet to ward off depression.3 With my Primal Power Meal Plan, I recommend you have these proportions at every meal: 70% fat, 25% protein, and 5% carbohydrate. You can get started by sticking to these easy principles: 1. Choose the right fats. Fats should make up about 70% of your calories — but the right kinds of fat. Strictly avoid trans fats and vegetable oils like corn, sunflower, safflower, soy and canola. Instead, choose fats like olive oil, coconut oil, avocado, butter, ghee and heavy cream. 2. Eat the right protein. Protein is the only macronutrient your body requires every day. When your body doesn’t get enough protein, it prompts insulin to store fat — and too much fat causes chronic inflammation. You can eat all the natural protein foods you love — like steak, omelets, salmon and lobster. 3. Go super-low carb. Your body’s requirement for carbs is zero. Starches spike insulin levels and they’re highly inflammatory, which can lead to anxiety and depression. Avoid vegetables that grow underground and eat non-starchy vegetables that grow above ground. Good choices include kale, spinach, broccoli, cabbage and green peppers. Limit fruit to berries lower in sugar. To Your Good Health, Al Sears, MD To read the original article click here. For more articles from Al Sears, MD click here.

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