This brings us back to nutritional deficits discussed in Step #1 above. We know that biological disruptions such as those noted above may be caused by and/or result in nutritional deficits. The effect is biological stress. But these can also give rise to negative emotions, memory problems, and even dementia as we age.
However, once the needed nutrients are added back into the diet, and balance is restored, this stress is alleviated and associated mood and emotions improve.
For example, inflammation in the brain has been linked to lower levels of certain B-vitamins (B6, folate, and B12), antioxidants like curcumin, and essential fatty acids; as well as higher rates of both depression and dementia.
However, numerous studies have now shown that when depressed individuals increase their consumption of the B-vitamins and/or their derivatives like SAMe, as well as curcumin, frankincense, or Omega-3 fatty acids (all of which help to reduce inflammation), they both feel better and are able to think better. Their mental or psychological stress is alleviated.
But the best sources of B-vitamins, antioxidants, and essential fatty acids are not pills but foods. For example, folate is in foliage like green leafy vegetables such as spinach, chard, kale, mustard greens, parsley, and broccoli, as well as beets, beans, and lentils. Colored fruit and vegetables contain the antioxidants. These vegetables also contain fiber to control blood sugar and other healthy phytonutrients that are important for the mind and body.
It’s no wonder then that a recent major study in Great Britain with more than 8,000 subjects showed that the consumption of seven or more servings of vegetables and fruit per day was more strongly associated with well-being and happiness than either income or exercise!
Low levels of vitamin B12 are often associated with depression. B12 comes primarily from meats, milk, poultry, and fish, not fruit and vegetables. However, it is often hard to assimilate from food, especially for seniors. Therefore the sublingual methylcobalamine form of B12 is often recommended for best results—especially for strict vegetarians (vegans)—and can often effect a significant improvement in mood and energy within a couple of days.
We now know that Vitamin D works more like a hormone than a vitamin. Not only is it essential for enhancing calcium absorption and maintaining bone health, it is also very important for maintaining a healthy immune system, controlling inflammation, and maintaining our cardiovascular system, as well as protecting the brain. Thus getting plenty of sunlight or supplementing with vitamin D has also been shown to reduce incidents of stress and depression.
Minerals are also important, not only for our bones and muscles, but also for our brain. Most of us have heard that calcium is important for our nervous system, but magnesium and zinc are essential to balance it. In fact, a recent Life Extension article noted, “Magnesium is needed for more than 300 biochemical reactions in the body.” It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.
Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. It also plays and important role in helping to calm the nervous system and facilitate sleep.
It is also effective in reducing “excitotoxicity” due to calcium imbalances which can damage brain cells, while improving neurotransmission and even memory. Most seniors are deficient in this essential nutrient. While those taking calcium may be getting too much. See Step # 2 on cardiovascular issues and the dangers of excess calcium.
Magnesium comes in several different forms, Magnesium glycinate for most people is likely the most easily absorbed form. But Magnesium L-taurine may evoke the greatest calm.
Increasing these and other trace minerals has been shown to help relax the body and improve the onset and depth of sleep so critical in managing stress and preventing depression, as well as relaxing the mind and reducing anxiety. Of course these are available in vegetables and some fruit, and are likely another reason why seven vegetables and fruits a day can help keep harmful stress and the psychiatrist away.
