Sunlight is required to produce Vitamin D3, a pro-hormone that has long been clini- cally proven to be linked to mood support. Normal range for vitamin D is 30-74ng/ mL, with the recommended level around 50 ng/mL. Any levels below 20 ng/mL are considered serious deficiency states. Many practitioners recommend a minimum of 1,000-2,000iu of Vitamin D3 for general health, but 5,000iu is the minimum that can boost and maintain mood. Vitamin D3 should always be taken with calcium.
3) 5-HTP The body produces the amino acid
5-HTP from the amino acid L-tryptophan. The body then converts 5-HTP to serotonin, which it uses to produce the sleep/immunity hormone melatonin. Several small clinical trials have found that 5-HTP is as effective as antidepressants. In one 6-week clinical trial, 63 people were given either 5-HTP (100 mg) or an antidepressant (Fluvoxamine 50 mg) three times per day. The 5-HTP was found to be as effective as the antidepressant, with fewer side effects. 5-HTP should not be combined with antidepressants and should be checked for interactions with other pre- scription drugs.
4) SAM-e
SAM-e is a chemical found naturally in the human body that increases levels of se- rotonin and dopamine. Several studies have found SAM-e is more effective than placebo,
and one Harvard/Massachusetts General study published in the American Journal of Psychiatry (2010) confirmed its ability to elevate mood. Enteric-coating of SAM-e maximizes absorption. Potential side effects include nausea and constipation.
5) Folic Acid/Folate
Folic acid is a B vitamin that is often deficient in people who are depressed. It is found in green leafy vegetables, other vegetables, fruit, and beans. Since all drugs deplete B vitamins (including aspirin and birth control pills), and due to the com- monality of poor diet, it is one of the most common vitamin deficiencies. Harvard University researchers have found that depressed people with low folate levels don’t respond as well to antidepres- sents, and taking folic acid in supplement form can improve the effectiveness of anti- depressants.
6) St. John’s Wort
The herb St. John’s wort has long been used in folk medicine. Today, the results of over 20 clinical trials inidcate that it works better than a placebo and is as effective as antidepressants for mild-to-moderate depres- sion, with fewer side effects. It is available in capsules, liquid extracts, and as tea. It can take 4-6 weeks to feel this herb’s full effects. St. John’s Wort increases sun sensitivity of the skin and eyes. Although it is rea- sonably safe when taken alone, St. John’s
Are You Tired of 15 Minute Doctor’s Appointments? Sick of being told “it’s all in your head?” Looking for a doctor that REALLY listens and treats you as a WHOLE person?
Dr. Kline addresses the physical, emotional and spiritual aspects of each woman…individually.
“She is the kind of doctor every woman wants and needs. See her. Work with her. Benefit from all she has to offer, including a characteristic I find rare and wonderful: graciousness.” MH, Manchester CT
For more information on upcoming “Heal Yourself” classes, please go to
www.rklinemd.com
Roberta L Kline MD, LLC 447 Naubuc Ave, Suite 112 Glastonbury, CT 06033 (p) 860.430.9097 I
36 Natural Nutmeg April 2013 (f) 860.430.9371
info@rklinemd.com I
www.rklinemd.com
Wort can interfere with the effectiveness of prescription and OTC drugs, such as antidepressants, oral contraceptives, HIV/ AIDS drugs, and drugs prescribed to prevent transplanted organ rejection. It is not recom- mended for pregnant or nursing women, children, or those with bipolar disorder, or liver or kidney disease.
7) Diet Diet greatly impacts one’s mental state.
Minimize your intake of all sugar sources (sweets, simple carbohydrates/starches (bread/pasta/rice/potatoes), many fruits/ fruit juices), and avoid caffeine and alcohol, all which can initially improve mood but ultimately worsen mood swings, depression, anxiety, and insomnia. Vitamin B6 is needed to produce sero- tonin and dopamine. Although deficiency of vitamin B6 is rare, a borderline deficiency may occur in people taking oral contracep- tives and HRT.
Most people do not get enough mag- nesium, also required for serotonin produc- tion. Good sources are legumes, nuts, whole grains, and green vegetables. Stress depletes magnesium.
8) Exercise Regular aerobic exercise is critical to
mood elevation. It releases endorphins, mood-elevating chemicals in the brain, and can decrease stress hormones. Try walk- ing at least 10 minutes after each meal or a total of 40 minutes/day 5-7 days per week. Choose something you truly enjoy and will stick with.
Submitted by Michael Dworkin, PD, MS, CCN, a Registered Pharmacist and Con- necticut Certified Clinical Nutritionist (CT Cert. No. 232), with J. Erika Dworkin, Nutri- tion Consultant, Certified Lifestyle Educator, Board Cert. Holistic Nutrition (pending). Owner of the Manchester Parkade Health Shoppe (860.646.8178, 378 West Middle Turnpike, Manchester), Pharmacist Dworkin has been guiding patients since 1956 and is available for consultation by appointment. Erika is available to speak to groups and for weight loss consultations. References are available upon request. See ad on page 15.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44