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You Need a Good Night's Sleep

7/20/2018

by Ward W. Bond, PhD

Millions of Americans are tossing and turning in their beds staring at the ceiling or the alarm clock. Many of them are taking mind altering over-the-counter sleep aids that are now being linked to a possible risk for Alzheimer’s disease. Let’s look at some healthy tips to improve your sleep and wake up refreshed.

The Don’ts

Avoid eating sugar after 6pm
Avoid anything with coffee in it.
1. Caffeine can delay the release of melatonin in the brain by 40%. Melatonin is the pineal gland hormone that is produced by outdoor light, so it’s a good idea to get at least 30 minutes of natural sunshine each day. Sunshine is not only great for acquiring your vitamin D3, but is needed for positive mental health.
Avoid dark chocolate after 6pm
1. Dark chocolate in general is great to improve attention and focus and with millions of people losing sleep, we don’t want our minds thinking while trying to get some shut eye.

Over-the-counter Sleep Meds
We’ve all used these sleep aids and many people are using Benadryl, Nyquil or AdvilPM as sleep aids and this is a big no-no! These are used for medicinal purposes and if you are not sick or in pain, these are not to be used for general sleep.

Natural Sleep Remedies You’ll Love!
Borage Oil

This essential fatty acid contains GLA. Gamma linolenic acid converts into a hormonal substance called prostaglandin, which can fight inflammation within the body. Borage oil also helps the adrenal glands to relax.
If you wake up a few times in the middle of the night, it’s a sign your adrenal glands are weak, which most likely means you are dealing with chronic stress.
A dose of 240-480mg at bedtime will help one fall asleep. The other benefits is improved skin health.
Do not use if you are taking blood thinners.

Passion flower herb

Boost the level of gamma-aminobutyric acid (GABA) in your brain. This compound lowers brain activity, which may help you relax and sleep better.
No morning hangover! This is a much better choice than the herb Valerian which can cause a morning hangover and we don’t want that!

Kava Kava

The main and active ingredients in Kava root are unique plant chemicals known as ‘kavalactones’ , which interfere with the level and function of certain neurotransmitters in the bloodstream. Among those affected are dopamine, GABA (gamma aminobutyric acid), and norepinepherine. These chemicals are known to help induce relaxation and sleep.
Kava helps to lower alpha brain waves, which are responsible for helping us focus and learn. We want to focus and learn when we’re awake, not when we want to relax and go to sleep.

Bifidobacteria infantis

This particular probiotic bacteria is very important to help produce the brain neurotransmitter serotonin. When Bifidobacteria infantis is combined with amino acid tryptophan in the gut, it will produce serotonin and then travel back up the vagus nerve to the brain, thus helping you relax, relieve depression and yes, fall asleep in the evening.
Gut health is vital for proper functioning of the brain and our mental health.

A good night's sleep can depend on many factors. If your condition is chronic, look into seeing a sleep specialist. Eat right daily and fill your body with fruits, vegetables, fiber, plenty of water and get outside for fresh air and sunshine. Those little things can make a big difference in your overall health.

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Depression/Suicide: Medication Warnings & Foods that Make Us Happy or Sad

7/18/2018

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Q: With the shocking deaths of Kate Spade and Anthony Bourdain in the news recently, both linked to a possible history of depression are there ways we can improve our mental state?
A: There are many types of depression.

We have depression from life experiences which could be physical, sexual or verbal abuse bullying, loss of job, unwanted divorce…
We have those who may have a chemical imbalance in the brain such as bi-polar depression and there are those believe it or not that have depression simply because they are not eating right.
The brain and our gut need proper nutrition. Every food we eat will have a mental impact on our thoughts.

Q: How many Americans are taking antidepressants and anti-anxiety medications?
A:

Nearly 80 million Americans now are taking at least one psych-e-a-tric drug
41 million people taking at least one antidepressant
7.4 million children between the ages of 6-17.
More than one million children between the ages of 0-5 are taking psychiatric drugs, including antidepressants, ADHD drugs and antipsychotics.
Xanax and Ambien are known to be mind altering and the results in some cases can be deadly.
Ask your doctor and pharmacist about possible mental altering side effects of these popular antidepressants
- Zoloft
- Celexa
- Xanax
- Ambien
- Prozac
- Trazodone
- Klonopin
- Ativan
- Lexapro
- Cymbalta

Mental interactions are the most overlooked of all drug side effects.
Q: Dr. Bond, you being a holistic expert. You get a lot of people actually asking you about their medications while they seek a natural way to health. What kind of medications do you see that could lead to suicidal thoughts and tendencies?
A:

June 2014 study published in Social Psychiatry and Psychiatric Epidemiology psychotropic drugs could make people nearly six times more likely to kill themselves
Those who spent a previous year in a psych hospital makes them over 44 times more likely to kill themselves.
Centers for Medicare and Medicaid Services reported: “Antidepressant medications have been shown to increase the risk of suicidal thinking and behavior.
In a short-term, placebo-controlled trials of nine antidepressant medications, patients taking an antidepressant had twice the risk of suicides in the first few months of treatment than those taking placebo. The long-term risk is unknown.

Q: Does food have an impact on depression and suicidal thoughts?
A: Definitely has an impact on depression. If the depression goes to deep then there’s definitely a risk of suicide.
Q: What foods does one need to avoid if they have depression and/or avoid if we are sad?
A: Sad Foods

Fatty Snack Foods - Salty potato chips are the enemy of mood-elevating fish, like salmon, because they block all the omega-3 fatty acids that help you feel happy. Many chips are fried in omega-6 acids, which can cancel out all the benefits of omega-3s, causing you to feel less happy and alert. Same goes for most fried stuff… They may help you feel better in the short term, but the trans fats loaded in them can make your brain work less efficiently and also lead to depression if consumed in large amounts over time.
Soy Products - when consumed in excessive amounts, can negatively affect memory, especially in eaters over age 68. Tofu and other soy products contain high levels of phytoestrogens, which can decrease memory function and may even cause dementia. Soy products also reduce thyroid function and that will lead to depression and fatigue.
Sugar Products (Junk Food) - The American Journal of Clinical Nutrition, that suggests sugary and starchy foods could contributing to depression.
1. Columbia University wanted to find out, and to parse out the different effects that varying amounts of carbohydrates and added sugar have on mood. To do so, they looked back at data from nearly 70,000 postmenopausal women who participated in a research project in 1994 and then again in 1998.
2. Columbia University found that women who ate more high GI foods had a higher risk of depression. They also found that women who ate more dairy, fiber, non-juiced fruit and vegetables had lower odds of depression than the group. In essence, it’s not the amount of carbohydrate-rich foods a person eats — it’s the quality of the carbohydrate that matters.
3. Foods with high GI scores — like white bread, soda, boxed cereal, white rice and potatoes — could be causing or worsening depression symptoms.
4. These foods touch off a cascade of hormonal reactions that bring blood sugar levels down, causing symptoms of depression like anxiety, irritability, fatigue, change in mood and behavior, and hunger. The sugar crash comes quickly. This can cause a cycle of never getting out of depression.

Happy Foods

Salmon - All types of fish can help you feel happier, but oilier varieties like salmon contain B-12 vitamins that help increase serotonin and increase positive feelings. Salmon is also packed with omega-3 fatty acids, which elevate mood and can even chase away mild depression.
Coffee - Too much coffee can leave you an irritable, jittery mess, but moderate amounts in the morning have been shown to increase energy levels along with feelings of kindness and pleasure. Not to mention, drinking coffee socially can also encourage feelings of friendship and affection.
Blueberries - Blueberries are filled with antioxidants that stimulate the flow of blood and oxygen to your brain, increasing memory and concentration for hours. In addition to boosting focus, antioxidants have been shown to prevent conditions like dementia.
Green Tea - Green tea is loaded with antioxidants and caffeine that can increase your focus. But it also contains L-Theanine, a unique compound that works alongside caffeine to release energy more steadily, avoiding the crashes that are common with caffeinated drinks.
Coconut Oil - Healthy fats such as coconut oil, walnuts are very helpful to provide the brain with the fats it can use to improve our mental health.
Dark Chocolate - Can help improve our mood and focus.
1. A 100-gram bar of dark chocolate with 70–85% cocoa contains (1):
  11 grams of fiber
2. 67% of the RDI for iron
3. 58% of the RDI for magnesium
4. 89% of the RDI for copper
5. 98% of the RDI for manganese
6. It also has plenty of potassium, phosphorus, zinc and selenium
7. Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It may improve verbal fluency and several risk factors for disease, as well (21).
  Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term (22).

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