serotonin Archives - Amazing Health Advances

Could Your Antidepressant be Cutting Your Life Short? Research Uncovers Surprising Risks

The AHA! Team — Wed, 09 Jul 2025 05:42:52 +0000

Dena Schmidt via NaturalHealth365 – WARNING: Out of 375,000 study participants on antidepressants, one-third died prematurely Antidepressants are supposed to help regulate mood and improve quality of life. However, a study led by scientists from McMaster University in Ontario, Canada, has found that for some people, antidepressants raise the risk of premature death. Additionally, a new study published in BMJ Mental Health found that using antidepressants on their own can increase the risk of heart disease and other cardiovascular issues. This suggests that antidepressants might play a role in linking mental health problems, like depression, to a higher risk of heart-related conditions. The most common antidepressant drug class is serotonin reuptake inhibitors, or SSRIs, which function by blocking the reuptake of serotonin, one of the major feel-good chemicals in the brain. Serotonin has been called the “happiness” neurotransmitter, and people who aren’t producing enough of it are more prone to depression, anxiety, and mood disorders. WARNING: Out of 375,000 study participants on antidepressants, one-third died prematurely In theory, antidepressants such as SSRIs keep serotonin in the brain longer for those suffering from depression. However, Canadian researchers found that these antidepressants disrupt the regulation of multiple processes in the brain, including the ideal functioning of serotonin. The team conducted a meta-analysis of existing research from 16 medical studies and databases. They wanted to see if they could discern a link between antidepressant use and mortality. In all, 375,000 participants were studied. The researchers looked at the risk of several conditions in relation to antidepressants, including cardiovascular disease. They used a mixed-effects model to control for preexisting conditions and severity of depression for more accurate results. Different antidepressant types were studied, including SSRIs and tricyclic antidepressants. Bottom line: the analysis found that taking antidepressants raised the risk of dying prematurely by 33 percent over those not taking antidepressants. Antidepressant users were also 14 percent more likely to have a heart attack, stroke, or other adverse cardiovascular event. Serotonin assists in numerous bodily processes – not just mood Both tricyclic antidepressants and SSRIs resulted in the same increased risk of early death. These types are considered the first generation of antidepressants. Serotonin isn’t just a brain chemical; this neurotransmitter is actually present throughout the body. It helps to regulate cell growth, digestion, reproduction, the immune system, and many other processes. To be perfectly clear, this valuable substance is present in just about every organ of the body. While keeping more serotonin in the brains of depressed people seems like a good idea, these drugs are clearly affecting brain and body chemistry in unanticipated ways. Even those who prescribe the drugs are not sure what their long-term effects might be. Manipulating serotonin functioning can lead to a range of different unforeseen effects – which in turn seem to be leading to early death for one-third of all antidepressant users. Natural antidepressants can boost serotonin without harmful side effects No doubt, synthetic antidepressant usage has soared in recent years. In the U.S., around one in 10 people are on SSRIs or other antidepressants. Even more shocking, an estimated one in 4 women between the ages of 40 and 60 take antidepressants. While severe clinical depression requires medical intervention, Americans need to stop relying on the ‘pill for every ill’ treatment approach and tap into the many natural solutions available. Americans need to stop relying on the ‘pill for every ill’ A healthy diet rich in organic (antioxidant-rich) vegetables and fruit and regular physical exercise can significantly reduce the symptoms of anxiety and depression. Of course, many other things would also prove helpful, such as improving personal relationships, consuming a healthy amount of non-toxic fats like organic avocados and coconut oil, and taking adequate B vitamins. Simply put, there is so much that can be done to improve your emotional well-being – without the need for toxic medications. Do your research, work with a qualified holistic healthcare provider, and discover what works best for you. Sources for this article include: NIH.gov Karger.com Medicalnewstoday.com Dailymail.com To read the original article click here.

The post Could Your Antidepressant be Cutting Your Life Short? Research Uncovers Surprising Risks appeared first on Amazing Health Advances.

Natural Compound Boosts Serotonin Levels, Supports Healthy Weight, New Study Suggests

AHA Publisher — Mon, 24 Oct 2022 07:00:48 +0000

Lori Alton via NaturalHealth365 – According to the Centers for Disease Control, a shocking 73 percent of American adults are currently either overweight or obese – setting the stage for soaring rates of type 2 diabetes and nonalcoholic fatty liver disease. In addition, experts report that the incidence of major depression – with symptoms of fatigue, anxiety, and insomnia – is on the rise in the United States as well. What could be behind this epidemic of less-than-optimal physical and psychological health? Many researchers believe that low levels of serotonin – a neurotransmitter needed for normal appetite, restful sleep, and stable mood – can play a role. Recent studies highlight the potential of a natural compound, 5-HTP, to enhance serotonin and promote well-being. In fact, a 2020 trial suggested that 5-HTP could help ease symptoms of depression – while other research has showcased its ability to encourage healthy eating habits. Let’s take a closer look at some of the possible benefits of 5-HTP. Serotonin-Producing 5-HTP May Reduce Unhealthy Food Cravings and Decrease Appetite 5-HTP, or 5-hydroxytryptophan, is made in the human body from tryptophan, an amino acid found in various foods, including poultry, milk, and bananas. (Unlike tryptophan, 5-HTP does not exist naturally in food. 5-HTP supplements are derived from an African plant known as Griffonia simplicifolia). After animal studies showed that 5-HTP appeared to reduce depression-induced excessive food intake, researchers began studying its effects on humans. In a 2017 study published in Brain and Behavior, participants were given either 5-HTP or vitamin C before undergoing MRI scans – and the results were fascinating. The researchers found that a “brain response for protein-rich foods” was more likely to occur in the 5-HTP group. In other words, the 5-HTP appeared to stimulate an inclination for healthier fare! (High-protein foods are more likely to help a person maintain a healthy weight than other choices, such as sugar- and fat-laden processed foods). Another controlled study showed that four weeks of using a 5-HTP oral spray led to greater feelings of fullness for overweight female participants, allowing them to decrease food intake and exhibit small but statistically significant reductions in body mass. The good news: While it’s by no means a “silver bullet” against obesity, 5-HTP may suppress appetite and reduce cravings for unhealthy foods, thereby helping to support a weight loss journey. 5-HTP Shows Promise in Enhancing Mood Low levels of serotonin (also known as the “feel-good” chemical) have been linked to depression and anxiety – leading some experts to speculate that serotonin-producing 5-hydroxytryptophan can help address these problems. In a recent controlled trial published in the European Journal of Neurology, researchers found that 50 mg of 5-HTP daily for a month caused significant improvements in depressive symptoms when compared to placebo. In fact, some researchers even maintain that 5-HTP may work as well as prescription medications to treat patients with mild-to-moderate depression. 5-HTP is believed to be particularly useful for patients who are resistant to pharmaceutical drugs or who have problems tolerating the side effects. Another “plus” for this calming compound is its ability to affect serotonin levels swiftly – unlike prescription antidepressants, which can take weeks to reach full effectiveness. “Catch More Zzzzs” – 5-HTP Boosts Levels of the “Sleep Hormone” Serotonin can be converted in the body into melatonin, a hormone important in regulating sleep. As 5-hydroxytryptophan spurs serotonin production, scientists believe it may enhance melatonin levels as well. While more research is needed, one promising 2018 study examined the effects of a combination of 5-HTP and GABA (gamma-aminobutyric acid, a neurotransmitter with calming effects). The team found that the combination helped to induce sleep, enhance sleep quality and support longer sleep duration – all encouraging findings for those struggling with insomnia and sleep disturbances such as night terrors, interrupted sleep, and sleepwalking. By the way, 5-HTP may also help reduce the frequency and severity of migraine headaches and relieve the muscle pain, sleep problems, and fatigue that can accompany fibromyalgia. 5-HTP May Soothe Jangled Nerves and Restore Restful Sleep Naturally Opt for a high-quality formulation from a reputable vendor. The label should clearly display a USP or NSF seal, which ensures that the product is free of impurities. Natural healers typically recommend 5-HTP amounts ranging from 50 mg to 400 mg a day – but consult your integrative physician before supplementing. (Important: Don’t attempt to treat depression, or any other condition, with 5-HTP unless you are under the guidance of a qualified physician. It may interact negatively with certain antidepressants and sedative medications, increasing the amounts of serotonin in the body to excessive levels). While researchers are still investigating the effects of 5-hydroxytryptophan, some users swear by its ability to promote sleep, regulate appetite, soothe anxiety and promote a calm, stable mood. This intriguing natural supplement certainly deserves further exploration. Sources for this article include: Healthline.com NIH.gov MedicalNewsToday.com CDC.gov To read the original article click here.

The post Natural Compound Boosts Serotonin Levels, Supports Healthy Weight, New Study Suggests appeared first on Amazing Health Advances.

The Effect of Diet on Mental Health

AHA Publisher — Fri, 08 Apr 2022 07:00:04 +0000

Dr. Liji Thomas, MD via News Medical – The brain controls and regulates most of the body’s vital functions, conscious or not. For this reason, it is essential that the brain receives a steady supply of fuel and oxygen. The fuel is obtained by metabolizing nutrients made available in the bloodstream, originating in the digested food. The brain consumes 20% of the daily intake of calories, that is, about 400 (out of 2000) calories a day. Structurally, about 60% of the brain is fat, comprising of high cholesterol and polyunsaturated fatty acids (PUFAs). Thus, the food one eats is directly linked to brain structure and function, and thus affects the working of the mind. Many studies have found that diets that are too rich in refined sugars are toxic to brain functioning because the high content of simple sugars stresses the pancreas and induces insulin resistance. The high sugar levels with compensatory insulin responses stimulate the counter-reactive surge of autonomic neurotransmitters like cortisol and glucagon. These are known to produce increased anxiety, hunger and irritability. Moreover, they induce inflammatory and oxidative stress. This has been linked to an exacerbation of symptoms of depression and other mood disorders. These findings have led to the emerging field of nutritional psychiatry that traces relationships between food, feelings, gut microbiota, and human behavior. Deficiency Disorders and Mood The deficiency of nutrients like cobalamine, folate and zinc is known to be associated with symptoms of depression and dementia, cognitive decline and irritability. Both overeating and food insecurity are associated with mood and anxiety disorders. Mental illness is ranked among the largest contributors to the global health burden, especially depression, which accounts for the major chunk of disability in the more developed countries, especially in the age group of 15-44 years. Therefore, it is crucial to explore nutritional strategies to ameliorate these conditions. Not only do people eat differently when anxious or depressed, but these changes may occur in either direction. Conversely, depression may be the result, at least partly, of poor eating habits, or may become worsened by the inability of the patient to stop eating comfort foods and choose a healthy diet. Such inability may be financial, psychological, or iatrogenic. Serotonin and the Gut Serotonin is a monoamine neurotransmitter that helps to control sleep and appetite, inhibit pain, and to regulate mood. About 95% of the serotonin is produced in the gut, which is rich in neurons – the enteric plexus contains a hundred million nerve cells. Thus, the gut is intimately involved in emotional regulation, pain perception, and vital physiological functions. Interestingly, the function of these neurons and their secretion of serotonin, and other neurotransmitters, is closely regulated by the metabolic byproducts of the trillion or so bacteria that comprise the gut microbiome. These bacteria ensure epithelial barrier integrity for the intestine, preventing the entry of bacterial toxins and pathogens into the systemic circulation. They also prevent the spread of inflammation beyond the gut lumen, enhance nutrient absorption, and activate gut-brain neural pathways – the gut-brain axis. Monoamine neurotransmitters are synthesized from amino acids in a process that is mediated by mineral-dependent cofactors. Both folate and vitamin B12 are essential for the methylation that occurs during these synthetic processes, also regulating the formation of homocysteine – a metabolite that is strongly linked to cardiovascular risk and depression. Dietary Fats and Brain Functioning Anti-inflammatory fats such as omega-3 fatty acids (FAs) are known to be essential components of neuronal cell membranes, and also play a role in many vital neural processes such as neurotransmission, gene expression, neurogenesis and neuronal survival. They are also known to have antioxidant properties. Omega-3 FAs are used to treat a number of psychological disorders, including attention-deficit hyperactivity disorder (ADHD), depression, bipolar depression and post-traumatic stress disorder (PTSD). A high omega-6 proportion is linked to a higher incidence of these conditions, especially the first two. The standard Western diet is rich in omega-6 but low in omega-3 FAs, primarily because of the consumption of refined flours and sugars, and highly processed foods, and low amounts of seafood (including fish) and grass-fed beef. Some studies have confirmed that diets that are richer in healthier carbohydrates and fats, and lower in refined and highly processed foods, such as the Japanese and Mediterranean diets, are linked to a reduction in the incidence of depression by anywhere between a quarter to over a third, compared to the standard American diet. Inflammation and the Diet Inflammation of the nervous system is also important in the pathogenesis of mental illness, and this is also linked to the diet. Many biomarkers of inflammation, such as C-reactive protein (CRP) and tumor necrosis factor alpha (TNF-α) were associated with a dietary pattern that was linked to a higher risk of depression over the next decade or so. This pattern included high simple sugars (sweetened drinks and refined flours), red meat and margarine (saturated fats), and little green or yellow vegetables, coffee, wine, or olive oil, which are all features of the stereotypical Western diet. The high content of vegetables, fruits, grains, and seafood, with less dairy and meat content, and no refined foods, of the Mediterranean and Japanese diets, compares very favorably with the Western diet. The former uses small amounts of red wine and cheese or yogurt in the daily diet. The mechanism is thought to be via the brain-derived neurotrophic factor or BDNF. This important molecule is implicated in the plasticity and survival of neurons, and neurogenesis. It is reduced in many mental health conditions including depression, PTSD and schizophrenia, and is affected by many antidepressants that are commonly prescribed. Not only so, but the former presents many of the fruits and vegetables in fermented form, which provides probiotics protecting the gut by enhancing the content of health-promoting gut microbes and reducing or preventing inflammation throughout the body. Thus, including more foods with omega-3 FAs in the diet when on inflammation-inducing medications, not only prevents inflammatory changes but also prevents the induction of depression in such individuals, according to recent, admittedly early, work. Again, the Mediterranean diet promotes gut microbes that produce anti-inflammatory metabolites. Of course, depressive tendencies or stressors may prevent the beneficial effects of healthy food from manifesting themselves as reduced inflammation or improved mood. Secondly, only some depressed individuals show this inflammatory tendency, which may mean that diet plays this role in only a proportion of people, perhaps with other inflammatory conditions or due to constitutional factors. Conclusion Many experts would recommend that people pay attention to the relationship between their diet and the foods they eat over a month or at least two weeks. If they could reduce or eliminate processed foods and sugars for this period of time, before bringing back these foods one by one, it would be instructive to notice how they feel. Better eating strategies are essential to promote mental health and recovery from mental illness. It was over 2,000 years ago that the famous Greek physician Hippocrates said, “Let thy food be thy medicine and thy medicine be thy food.” Not only does the Mediterranean (and similar) diet affect the availability of the basic building blocks of the brain and neurotransmitters, including myelin, the neuronal membrane, and monoamine neurotransmitters, but it modulates key chemicals like BDNF to alter neuroplasticity, mutes system inflammation, and determines the health and state of the gut microbiome. Many such traditional diets are known to include mostly nutritious whole foods without much processing. The role of a dietary specialist in helping patients with mentally ill-health to choose approaches that promote the ability to take care of oneself and enhance one’s health is very important and should be encouraged. As one set of authors comment, “This message supports the idea that creating environments and developing measures that promote healthy, nutritious diets, while decreasing the consumption of highly processed and refined “junk” foods may provide benefits even beyond the well known effects on physical health, including improved psychological wellbeing.” To read the original article click here.

The post The Effect of Diet on Mental Health appeared first on Amazing Health Advances.

Antidepressant Alternatives Better Than Prozac

AHA Publisher — Fri, 01 Apr 2022 07:54:43 +0000

Al Sears, MD, CNS – Most doctors will tell you depression is caused by a “chemical imbalance” in the brain that leads to low serotonin levels. And once you increase your serotonin levels, your depression improves and you feel better. But this theory is more than 60 years old and doesn’t tell the whole story. While serotonin may play a role in improving mood, I’m now convinced the extent of the depression-serotonin connection was exaggerated by pharmaceutical companies in order to sell their antidepressants, known as selective serotonin reuptake inhibitors, or SSRIs. Big Pharma has made a fortune on our modern epidemic of depression. Most doctors are quick to offer not just one but two, or even three pills for everything from low mood to major depression. And it’s been a huge marketing success. Doctors write more than 250 million prescriptions for SSRIs like Prozac, Zoloft, and Paxil every year. But when researchers looked at 38 clinical trials covering 3,000 depressed patients on these drugs, they found that 75% of mood improvement came from the drugs’ placebo effect.1 So you won’t really get better, but you will get a long list of nasty side effects. In addition to headaches, dry mouth, nausea, and stomach upset, these drugs lead to: Trouble sleeping. Almost 25% of people on antidepressants have a hard time falling asleep. Others report sleep disturbances like nightmares and sleepwalking. Daytime sleepiness. Some patients also experience a sedation-like effect during the day. In fact, taking an antidepressant significantly increases your chances of being in a car crash due to sleepiness. Weight gain. About 25% of users gain 10 pounds or more with certain antidepressants.2 Sexual dysfunction. This is the most common side effect — and also the one that bothers patients the most. Up to 70% of patients suffer from a severe decrease in desire or difficulty having an orgasm.3 Stroke and death: A major study shows women taking antidepressants are 45% more likely to have a stroke. And they are 32% more likely to die from any cause.4 I tell my patients that the first thing they need to do to fight depression and improve overall brain activity is to increase the amount of healthy fat – particularly DHA omega-3 – in their diet. Considering how bad our omega-3 deficiency really is, this alone can have a profound effect. But there are other natural ways to help with depression, too. Here are a few you can try today. Relieve Depression Without Big Pharma’s Drugs SAMe. This coenzyme is one of the main building blocks your brain needs to produce neurotransmitters. Although it’s relatively unknown in America, SAMe (S-adenosylmethionine) has been used in Europe to treat depression for decades.SAMe raises levels of the neurotransmitter dopamine. Dopamine enhances learning, memory, and motivation and it even helps with attention and sleep. It’s also the key to experiencing pleasure and maintaining an overall sense of well-being and a good mood.In an Ivy League University study, psychiatrists treated 30 patients with major depression who didn’t respond to Big Pharma’s drugs. They gave the patients 800 to 1,600 mg of SAMe daily. After just six weeks, 50% of the patients responded to SAMe. And a remarkable 43% even had a remission of their symptoms!5In another trial, university doctors studied 73 patients who didn’t respond to antidepressants. They added 1,600 mg of SAMe to their daily treatment. After just six weeks, patients adding SAMe had a 105% higher response rate compared to the placebo. They also had a 120% higher remission rate.6I recommend you take 200 mg a day to start. If after two weeks you don’t see big improvement, increase to 400 mg. Magnesium. Low magnesium in the brain is linked to serious depression that resists most drugs. But taking magnesium can quickly help. Research shows it works better than the common antidepressant imipramine with no side effects.Case histories show magnesium supplements can lift major depression in less than seven days. All it took was 125 to 300 mg of magnesium with each meal and at bedtime.I recommend taking between 600 and 1,000 mg of magnesium per day. Look for the glycinate or taurinate forms. Curcumin. Recent studies have found a link between depression and chronic inflammation. Fighting inflammation with a powerful anti-inflammatory like curcumin has been proven to relieve symptoms of depression. In one study, patients with major depressive disorder were divided into three groups. One group took 20 mg of Prozac every morning. Another group took 500 mg of absorption-enhanced curcumin twice a day. And the third group took both. The curcumin group responded just as well as the Prozac group. But with no side effects.7 And in a UCLA study, adults aged 60-85 were given 400 mg of curcumin for 30 days.8 Results showed improved cognitive function and a general sense of well-being, state of calmness and contentedness. Look for a supplement with at least 90% curcuminoids. Also make sure it contains a black pepper extract that boosts absorption. Take between 500 to 1,000 mg each day. To Your Good Health, Al Sears, MD, CNS References: 1 Kirsch I. “Antidepressants and the placebo effect.” Z Psychol. 2014; 222(3): 128–134. 2 Deshmukh R, Franco K. “Managing weight gain as a side effect of antidepressant therapy.” Cleve Clin J Med. 2003 Jul;70(7):614. 3 Higgins A, Nash M, Lynch AM. “Antidepressant-associated sexual dysfunction: impact, effects, and treatment.” Drug Health Patient Saf. 2010;2:141–150. 4 Smoller J, et al. “Antidepressant use and risk of incident cardiovascular morbidity and mortality among postmenopausal women in the Women’s Health Initiative Study.” Arch Intern Med, 2009; 169 (22): 2128-2139. 5 Alpert JE, Papakostas G, Mischoulon D, et al. “S-adenosyl-L-methionine (SAMe) as an adjunct for resistant major depressive disorder: an open trial following partial or nonresponse to selective serotonin reuptake inhibitors or venlafaxine.” J Clin Psychopharmacol. 2004 Dec;24(6):661-4. 6 Papakostas GI, et al. “S-adenosyl methionine (SAMe) augmentation of serotonin reuptake inhibitors for antidepressant nonresponders with major depressive disorder: a double-blind, randomized clinical trial.” Am J Psychiatry. 2010 Aug;167(8):942-8. 7 Sanmukhani J, et al.” Efficacy and safety of curcumin in major depressive disorder: A randomized controlled trial.” Phytother Res. 2013;doi:10.1002/ptr.5025. 8 Cox KH, et al. “Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population.” J Psychopharmacol. 2015 May;29(5):642-51. To read the original article click here.

The post Antidepressant Alternatives Better Than Prozac appeared first on Amazing Health Advances.

The Effect of Diet on Mental Health

AHA Publisher — Wed, 09 Mar 2022 09:31:32 +0000

Dr. Liji Thomas, MD via News-Medical – The brain controls and regulates most of the body’s vital functions, conscious or not. For this reason, it is essential that the brain receives a steady supply of fuel and oxygen. The fuel is obtained by metabolizing nutrients made available in the bloodstream, originating in the digested food. The brain consumes 20% of the daily intake of calories, that is, about 400 (out of 2000) calories a day. Structurally, about 60% of the brain is fat, comprising of high cholesterol and polyunsaturated fatty acids (PUFAs). Thus, the food one eats is directly linked to brain structure and function, and thus affects the working of the mind. Many studies have found that diets that are too rich in refined sugars are toxic to brain functioning because the high content of simple sugars stresses the pancreas and induces insulin resistance. The high sugar levels with compensatory insulin responses stimulate the counter-reactive surge of autonomic neurotransmitters like cortisol and glucagon. These are known to produce increased anxiety, hunger and irritability. Moreover, they induce inflammatory and oxidative stress. This has been linked to an exacerbation of symptoms of depression and other mood disorders. These findings have led to the emerging field of nutritional psychiatry that traces relationships between food, feelings, gut microbiota, and human behavior. Deficiency Disorders and Mood The deficiency of nutrients like cobalamine, folate and zinc is known to be associated with symptoms of depression and dementia, cognitive decline and irritability. Both overeating and food insecurity are associated with mood and anxiety disorders. Mental illness is ranked among the largest contributors to the global health burden, especially depression, which accounts for the major chunk of disability in the more developed countries, especially in the age group of 15-44 years. Therefore, it is crucial to explore nutritional strategies to ameliorate these conditions. Not only do people eat differently when anxious or depressed, but these changes may occur in either direction. Conversely, depression may be the result, at least partly, of poor eating habits, or may become worsened by the inability of the patient to stop eating comfort foods and choose a healthy diet. Such inability may be financial, psychological, or iatrogenic. Serotonin and the Gut Serotonin is a monoamine neurotransmitter that helps to control sleep and appetite, inhibit pain, and to regulate mood. About 95% of the serotonin is produced in the gut, which is rich in neurons – the enteric plexus contains a hundred million nerve cells. Thus, the gut is intimately involved in emotional regulation, pain perception, and vital physiological functions. Interestingly, the function of these neurons and their secretion of serotonin, and other neurotransmitters, is closely regulated by the metabolic byproducts of the trillion or so bacteria that comprise the gut microbiome. These bacteria ensure epithelial barrier integrity for the intestine, preventing the entry of bacterial toxins and pathogens into the systemic circulation. They also prevent the spread of inflammation beyond the gut lumen, enhance nutrient absorption, and activate gut-brain neural pathways – the gut-brain axis. Monoamine neurotransmitters are synthesized from amino acids in a process that is mediated by mineral-dependent cofactors. Both folate and vitamin B12 are essential for the methylation that occurs during these synthetic processes, also regulating the formation of homocysteine – a metabolite that is strongly linked to cardiovascular risk and depression. Dietary Fats and Brain Functioning Anti-inflammatory fats such as omega-3 fatty acids (FAs) are known to be essential components of neuronal cell membranes, and also play a role in many vital neural processes such as neurotransmission, gene expression, neurogenesis and neuronal survival. They are also known to have antioxidant properties. Omega-3 FAs are used to treat a number of psychological disorders, including attention-deficit hyperactivity disorder (ADHD), depression, bipolar depression and post-traumatic stress disorder (PTSD). A high omega-6 proportion is linked to a higher incidence of these conditions, especially the first two. The standard Western diet is rich in omega-6 but low in omega-3 FAs, primarily because of the consumption of refined flours and sugars, and highly processed foods, and low amounts of seafood (including fish) and grass-fed beef. Some studies have confirmed that diets that are richer in healthier carbohydrates and fats, and lower in refined and highly processed foods, such as the Japanese and Mediterranean diets, are linked to a reduction in the incidence of depression by anywhere between a quarter to over a third, compared to the standard American diet. Inflammation and the Diet Inflammation of the nervous system is also important in the pathogenesis of mental illness, and this is also linked to the diet. Many biomarkers of inflammation, such as C-reactive protein (CRP) and tumor necrosis factor alpha (TNF-α) were associated with a dietary pattern that was linked to a higher risk of depression over the next decade or so. This pattern included high simple sugars (sweetened drinks and refined flours), red meat and margarine (saturated fats), and little green or yellow vegetables, coffee, wine, or olive oil, which are all features of the stereotypical Western diet. The high content of vegetables, fruits, grains, and seafood, with less dairy and meat content, and no refined foods, of the Mediterranean and Japanese diets, compares very favorably with the Western diet. The former uses small amounts of red wine and cheese or yogurt in the daily diet. The mechanism is thought to be via the brain-derived neurotrophic factor or BDNF. This important molecule is implicated in the plasticity and survival of neurons, and neurogenesis. It is reduced in many mental health conditions including depression, PTSD and schizophrenia, and is affected by many antidepressants that are commonly prescribed. Not only so, but the former presents many of the fruits and vegetables in fermented form, which provides probiotics protecting the gut by enhancing the content of health-promoting gut microbes and reducing or preventing inflammation throughout the body. Thus, including more foods with omega-3 FAs in the diet when on inflammation-inducing medications, not only prevents inflammatory changes but also prevents the induction of depression in such individuals, according to recent, admittedly early, work. Again, the Mediterranean diet promotes gut microbes that produce anti-inflammatory metabolites. Of course, depressive tendencies or stressors may prevent the beneficial effects of healthy food from manifesting themselves as reduced inflammation or improved mood. Secondly, only some depressed individuals show this inflammatory tendency, which may mean that diet plays this role in only a proportion of people, perhaps with other inflammatory conditions or due to constitutional factors. Conclusion Many experts would recommend that people pay attention to the relationship between their diet and the foods they eat over a month or at least two weeks. If they could reduce or eliminate processed foods and sugars for this period of time, before bringing back these foods one by one, it would be instructive to notice how they feel. Better eating strategies are essential to promote mental health and recovery from mental illness. It was over 2,000 years ago that the famous Greek physician Hippocrates said, “Let thy food be thy medicine and thy medicine be thy food.” Not only does the Mediterranean (and similar) diet affect the availability of the basic building blocks of the brain and neurotransmitters, including myelin, the neuronal membrane, and monoamine neurotransmitters, but it modulates key chemicals like BDNF to alter neuroplasticity, mutes system inflammation, and determines the health and state of the gut microbiome. Many such traditional diets are known to include mostly nutritious whole foods without much processing. The role of a dietary specialist in helping patients with mentally ill-health to choose approaches that promote the ability to take care of oneself and enhance one’s health is very important and should be encouraged. As one set of authors comment, This message supports the idea that creating environments and developing measures that promote healthy, nutritious diets, while decreasing the consumption of highly processed and refined “junk” foods may provide benefits even beyond the well known effects on physical health, including improved psychological wellbeing.” To read the original article click here.

The post The Effect of Diet on Mental Health appeared first on Amazing Health Advances.

Nature’s Tranquilizer for Better Sleep

AHA Publisher — Thu, 10 Feb 2022 08:00:24 +0000

Al Sears, MD, CNS – Not being able to get a good night’s sleep is one of the biggest complaints I hear from my patients… and it seems to increase as they age. It’s difficult enough for many of them to fall asleep, but once they do get to sleep it’s even more frustrating to suddenly wake up from a deep sleep. These brief periods of unconscious wakefulness are known as “cortical arousal,” and they’re perfectly normal. It’s how your body evolved to protect itself from potential danger. But when they happen too often, they can put your physical health at risk by disrupting the natural circadian rhythm of your body’s cardiovascular system. And that can lead to higher blood pressure, insulin resistance, heart disease – and in some cases, even higher risk of death. Fortunately, there are ways you can naturally overcome this increasingly common disorder – nicknamed “sleep arousal burden” (SAB). You don’t have to rely on Big Pharma’s addictive sleeping pills, either. More on how you can protect your sleep and your heart in a moment. In a new study published in European Heart Journal, researchers from Australia, the Netherlands, Denmark, and the United States examined the sleep patterns of 8,001 older men and women.1 The research came from three separate long-term studies. After analyzing over a decade’s worth of data, the scientists determined that waking up frequently increased the risk of heart disease and death.2 In other words, they found that when it comes to your heart health, it isn’t the quantity of sleep that counts… it’s the quality. Men who experienced SAB more than 8.5% of the time had a 13.4% higher risk of dying from heart disease and 34% increased risk of dying from any cause. The risk to the general population of men at a similar age was 9.6% and 28%, respectively.3 And if you’re a woman, you are particularly at risk… Women who suffered from SAB most often had nearly double the risk of dying from cardiovascular disease compared to women in general.4 The study authors recommend treating SAB by practicing “good sleep hygiene.” That includes losing weight if needed, not eating before bed, and minimizing noise and light pollution. These are all good suggestions. But they don’t get to the root of the problem… Get More of this Mineral for Better Sleep and Robust Heart Health Many people diagnosed with various sleeping disorders — including unconscious wakefulness — are deficient in the mineral magnesium. I call magnesium nature’s all-natural, non-addictive stress reliever and tranquilizer. You see, magnesium enhances the effect of the amino acid tryptophan, which your body needs to make melatonin. Without melatonin you can’t sleep. And without tryptophan, your body also can’t make the neurotransmitter serotonin, which stabilizes your mood balance and calms your brain. Studies have shown that magnesium is a powerful weapon against insomnia and waking up from restless leg syndrome.5,6 But this mineral is also vital for a healthy heart rhythm. Magnesium helps transport the electrolytes like calcium and potassium into cells. Electrolytes are important for the muscle contractions of a normal heartbeat. A magnesium deficiency increases irregular heartbeats known as arrhythmias. In a review published in 2019, researchers found that a low blood level of magnesium increases your risk of developing cardiovascular disease as well as atrial fibrillation, the most common heart rate disorder.7 Magnesium levels in our modern diet have plummeted. A hundred years ago, most Americans consumed more than 400 mg of magnesium per day, thanks to vegetables grown in nutrient-rich soil. Today, the average intake of magnesium is less than 200 mg a day.8 You can get magnesium by eating nuts, seeds, dairy, and dark green, leafy vegetables. But I also recommend supplementing with 1,000 mg a day. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate. Take it with vitamin B6 to increase the amount of magnesium that accumulates in your cells. 3 More Sleep-Inducing Supplements In addition to taking magnesium, I also recommend you: Take a tiny amount of melatonin. An MIT study shows you only need 0.3 mg for restful sleep. And taking too much causes receptors in the brain to become unresponsive.9 I suggest using a liquid or spray because they hit your bloodstream more quickly. Boost serotonin levels. This “feel good” brain chemical has a naturally calming effect on your body. I’ve had great success treating sleepless patients by recommending the serotonin precursor 5-HTP. I usually start patients on 20 mcg a day, and then gradually increase it to between 50-100 mcg. Don’t forget your CBD. The Center for Applied Health Sciences reported that adults who took CBD experienced a 22% improvement in sleep quality and a 21% improvement in sleep quantity.10In another study, researchers found that patients who took CBD for one month had 67% improved sleep.11 To Your Good Health, Al Sears, MD, CNS References: 1. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 2. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 3. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 4. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 5. Abbasi B, et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” J Res Med Sci. 2012 Dec;17(12):1161-9. 6. Hornyak M , et al. “Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep. 1998;21(5):501-505 7. Liu M, Dudley S. “Magnesium, oxidative stress, inflammation, and cardiovascular disease.” Antioxidants (Basel). 2020 Oct; 9(10): 907. 8. Rosanoff A, et al. “Suboptimal magnesium status in the United States: are the health consequences underestimated?” Nutr Rev. 2012 Mar;70(3):153-64. 9. Brzeszinski A, et al. “Effects of exogenous melatonin on sleep: A meta-analysis.” Sleep Med Rev. 2005;9(1):41-50. 10. CV Sciences, Inc. (2019, June 17). “Effects of a CBD-containing supercritical fluid extract of hemp on markers of optimal wellness, stress resilience, and recovery in healthy subjects [Press release]. 11. Shannon S, et al. “Cannabidiol in anxiety and sleep: A large case series.” Perm J. 2019;23:18-041. To read the original article click here.

The post Nature’s Tranquilizer for Better Sleep appeared first on Amazing Health Advances.

The Medical Minute: Doing for Others Lifts Your Mood and Improves Your Health

AHA Publisher — Mon, 24 Jan 2022 08:00:03 +0000

Penn State Health via Newswise – In the early days of the pandemic, Dr. Angel Schuster kept herself mostly isolated from friends and family. Although the situation has improved, the continued spread of COVID-19 means her long shifts as a pediatric emergency physician for Penn State Health Milton S. Hershey Medical Center are often the closest she gets to a major outing. That started to change when, as the department’s vice chair for diversity, equity and inclusion, she decided to coordinate a community health fair for Martin Luther King Jr. Day, a national day of service celebrated on the third Monday in January each year. Planning for a community-building event turned out to be the perfect release. “One of the many reasons why community involvement is part of our mission is because we know that when you are doing for others it really lifts your mood,” Schuster said. “As a physician, when I have a chance to participate in something like a health fair, it helps me remember that I’m here to take care of people and make their lives better when I can. It is one of the things that I find very uplifting.” Those good feelings you get from helping others are universal no matter what your occupation, says Brooke Hertzler, a clinical psych specialist and licensed clinical social worker with Penn State Health Behavioral Health Services at Holy Spirit Medical Center. And, they are good for your body too. “Biologically, giving or doing an act of service can positively activate chemicals in our brain that release positive hormones,” Hertzler said. Studies show serving others is linked to increasing serotonin in the brain, a key hormone that stabilizes mood, provides feelings of well-being and happiness, she said. “It also can activate a dopamine neurotransmitter, which helps us feel pleasure and satisfaction. In addition, that same act of service or kindness releases oxytocin, a hormone often linked to empathy and trust,” Hertzler said. She believes so strongly in these positive effects that she often encourages her patients to volunteer or find a way to take time out of their day to help others. “It is something we talk about frequently. I try to find out what they like to do, what their strengths are and how they can use those strengths to help others,” she said. A big part of reaping the rewards is taking the time to reflect on how serving others makes you feel. Ninety-nine percent of Hertzler’s patients say it uplifted them and helped their mood. “Sometimes doing the act of kindness can be an awakening as well that allows you to reflect and tune into the things in your life that you are grateful for,” she said. “I believe that the positivity of doing acts of service or kindness promotes a positive energy in the world that is much needed right now.” To read the original article click here.

The post The Medical Minute: Doing for Others Lifts Your Mood and Improves Your Health appeared first on Amazing Health Advances.

Getting Rid of Depression and Anxiety: How to Eat for Better Mental Health

AHA Publisher — Wed, 13 Oct 2021 07:00:13 +0000

Stephanie Woods via NaturalHealth365 – The foods that you eat not only impact your waistline and your physical health, but they also affect the way you think and feel. You’ve probably always heard that you are what you eat – and it’s true, what you put in your body matters. But, according to a review published in the March 2021 issue of Frontiers of Nutrition, it’s what you feed your brain that really counts. Your “Second Brain” Is Smarter Than You Think Your gastrointestinal system plays an integral role in not only your physical health but in your mood and mental health as well. This is because scientists have found that neural tissue doesn’t only exist in our brains. It lines our gut as well. This network of neurotransmitters does a lot more than just regulate digestion. It is connected to the brain, and it is a key influence in diseases in the body and mental state. They’ve dubbed it out “second brain.” The technical name for our second brain is the enteric nervous system. While it doesn’t help with decision-making or your deep thoughts, it still has much to do. Yes, it does regulate the digestion process and gut behavior, but it is far more complex than that. It is estimated that 90% of the primary visceral nerve fibers transport information to the brain from the gut. This is contrary to what was traditionally believed. The enteric nervous system is also a producer of serotonin – to the tune of 95% of serotonin in the entire body is found in the bowels. This is also likely why certain antidepressants like SSRIs have side effects that include gastrointestinal issues. So, it’s no wonder that diet plays such an important part in mental wellbeing. Scientists Link Brain and Gut Health, Connect Nutrition and Mental Health The foods that you choose to put into your body directly impact your second brain. If you put junk in, it feeds the “bad” bacteria that lives in your gut. This can lead to many health problems, including anxiety and depression. However, your mental health often improves when you focus on nutrition and put the good stuff in. Promoting the idea that a poor diet has a negative impact on mood is not new. Doctors made that connection long ago. However, now that they have linked the second brain and connected all the dots, it makes perfect sense that when you feed that brain in your gut a healthy diet, it will significantly impact your mental health. But both the brain in your skull and the brain in your gut work together, so, make no mistake, the quality of your diet is everything. “Brainbuster” Foods Negatively Impact Mood; Here Are the Top Offenders Some foods are simply not good for you but aren’t detrimental to your health. Then some foods directly affect your brain and gut in ways that can have lasting effects. Nutrients and foods you should avoid include: Foods high in sodium Sugar Factory-farm meats High amounts of toxic fat Artificial sweeteners Overly processed foods Dehydration Zinc deficiency should also be avoided. It can lead to depression as well as poor immunity. Another nutrient that you need to watch out for is low B12. Folate, B12, and B6 help keep your homocysteine levels low. High homocysteine has been linked to an increased risk of Alzheimer’s, cognitive decline, and brain atrophy. Loading Up On “Brain Boosters” Benefit Brain and Gut Health in Multiple Ways Foods that can strengthen your brain and gut, improving your mood and mental wellbeing, are part of a healthy diet. Great brain and gut health diets you might try are the DASH diet and the Mediterranean diet. Doctors and nutritionists highly recommend both. Some of those brain-boosting foods include: Whole grains Foods rich in omega 3 fatty acids Leafy greens Fresh fruit Colorful vegetables Olive oil Berries Legumes and beans Fermented foods like sauerkraut, pickles, and miso Wild caught seafood Obviously, organic quality foods are your best choice. In addition, make sure to incorporate probiotics and prebiotics into your diet as well. The main point is clear: maintaining a well-balanced diet is essential for a healthy body, gut, and brain. Sources for this article include: NIH.gov ScientificAmerican.com To read the original article click here.

The post Getting Rid of Depression and Anxiety: How to Eat for Better Mental Health appeared first on Amazing Health Advances.

Elevated Levels of Serotonin Can Curb Cocaine Addiction in Mice

AHA Publisher — Mon, 13 Sep 2021 07:00:36 +0000

American Association for the Advancement of Science (AAAS) via News-Medical – Elevated levels of serotonin can prevent the development of compulsive cocaine seeking and addiction in mice, researchers report. The findings help to resolve the biological markers of addiction risk. Like other addictive drugs, cocaine acts by blocking the reuptake of key neurotransmitters such as dopamine and serotonin, resulting in its euphoric effects. However, not all who use the drug become addicted – only about 20% of cocaine users lose control and continue to compulsively use the drug despite adverse consequences. What makes some users susceptible to addiction risk isn’t well known. Although previous studies have suggested that the differential efficacy of the brain serotonin system could play a role in developing a cocaine addiction, the relevant brain circuits and processes that underly the transition from casual to compulsive use remain elusive. In this study, Yue Li and colleagues report the discovery of a mechanism that reveals a modulatory role of serotonin in preventing the development of compulsive cocaine seeking and addiction in mice. In a series of experiments using wild-type and transgenic mice, Li et al.show how cocaine binds with serotonin transporters to block reuptake, which results in elevated levels of extracellular serotonin. This buildup activates the serotonin receptor 5-HT1Band causes presynaptic depression that inhibits synaptic transmission between the orbitofrontal cortex and the dorsal striatum, preventing wild-type mice from becoming addicted. However, in transgenic mice whose serotonin transporters did not bind with cocaine and thus prevented the accumulation of extracellular serotonin, compulsive cocaine-seeking behavior was elevated. According to the authors, the findings suggest that serotonin plays an essential role in modulating the risk of developing addiction. “Further studies should clarify the neural mechanism underlying serotonin modulation of the transition to compulsion in drug addition, what agents specific to serotonin receptors can be used and when these agents can be administered to potentially treat drug addiction,” write Katsuhiko Miyazaki and Kayoko Miyazaki in a related Perspective. To read the original article click here.

The post Elevated Levels of Serotonin Can Curb Cocaine Addiction in Mice appeared first on Amazing Health Advances.