Unwinding Stress, Depression and Anxiety 
with Natural Relaxants 

Feeling stressed, anxious and irritable seems to be the hallmark of 21st-century living. As much as 50% of people admit to being anxious, nervous, hyperactive or tense easily. Feelings and symptoms of stress affect most of us: these include headaches, muscle tension, dry mouth, excessive perspiration, pounding heart, insomnia, memory impairment and fatigue. 

In the long run, stress and anxiety age you. This is because they put the body into emergency mode, known as the "fight-or-flight" syndrome, in which the body's energy is channeled away from maintenance and repair, and towards reacting physically to a stressful event. Adrenalin and cortisol start pumping, blood-sugar levels go up, pupils dilate and let in more light, we huff and puff to take in more oxygen (all of which are psychological reactions designed to prepare you for the fight or flight). But we don't do this anymore like our ancestors, instead we raise our voice, we toot the car horn and so on.

Most people when faced with an intense or constant felling of anxiety, will either self-medicate with alcohol and stimulants, or see their doctor and possibly be given a prescription for a tranquilizer (which in long run will further damage their situation and health).

States of depression, mood swings or anxiety are associated with the stress hormones adrenalin and cortisol. The first step to reducing stress and anxiety is to balance your blood sugar by eating slow-releasing carbohydrates and avoid, or at least consider reduce, your use of stimulants (e.g. caffeine, coke) and alcohol. This alone has a major effect on mood and help you reduce anxiety and depression.

Many mood swings are triggered by blood-sugar imbalances (or food allergies). The brain is almost totally dependent on glucose for its supply of mental health. Blood sugar balance is disrupted by too much sugar, stress, and stimulants.

Natural Relaxants

Some people need an extra little help to learn how to switch out of the adrenalin state. There are breathing and meditation techniques for this, as well as chemotherapeutic avenues to explore in dealing with the perceived stress and causes of anxiety, and many of them can be extremely helpful. Then there are natural GABA promoters that ensure you produce and release GABA when you need to. There include amino acids, minerals, and herbs, the most effective being:

1. GABA: the antidote of stress

GABA (gamma-amino-butyric acid) is a naturally occurring amino acid in our brain and the main inhibitory or calming neurotransmitter. It not only calms down excess adrenalin, noradrenaline and dopamine, but also effect serotonin, thereby affecting your mood. For these reasons, having enough GABA in your brain is associated with being relaxed and happy, while having too little is associated with anxiety, tension, depression and insomnia.

GABA is not only a neurotransmitter, it's also an amino acid. This means it's a nutrient and, supplementing it, you can help to promote normal healthy levels of GABA in the brain.
BAGA is one of the neurotransmitters produced in the digestive tract, and its supplementation will also help restore the integrity of gastrointestinal tract.

(Gaba is highly effective and not addictive, but use it with caution if you have a high blood pressure, not exceeding 3gr/day).

2. Taurine: GABA's best friend 

Taurine is another relaxing amino-acid, similar in structure and effect to GABA. Many people think taurine is a stimulant because it is used in so called energy drinks, but it's not. It helps you relax and unwind from high levels of adrenalin, much like GABA.

Taurine has many other uses as well, including its benefits as treatment for insomnia, and depression.

Taurine is highly concentrated in animal foods such as fish, eggs, and meat.

3. Valerian: nature's Valium

Another excellent anti-anxiety herb is Valerian. As a natural relaxant it is used for several disorders such as restlessness, nervousness, insomnia and hysteria, and it has also been used as sedative for nervous stomach. Valerian acts on the brain's GABA receptors, enhancing their activity and thus offering a similar tranquilizing action to the Valium-type drugs but without the side effects.

Note: since Valerian potentiates sedative drugs, including muscle relaxants and antihistamines, don't take it if you are on prescribed medication without your doctor's consent.

4. Hops and Passionflower: calming herbs

Hops are an ancient remedy for a good night's sleep and are probably included in beer for a reason. Hops help to calm nerves by acting directly on the central nervous system.

Passionflower was a favorite of the Aztecs, who used it to make relaxing drinks. It has a mild sedative effect and promotes sleep just like hops, with no side effects. Passionflower can also be helpful for hyperactive kids.

Combinations of these herbs are more effective.

5. Magnesium: relaxing the mind and muscle

Magnesium is another important nutrient that helps you relax. Magnesium also helps regulate blood sugar levels, and promotes normal blood pressure. Lack of magnesium inhibits nerve cell communication, which leads to cell excitability. The result: a stressed and nervous person. Several older studies show that magnesium can improve sleep quality and reduce nocturnal awakenings. 
Studies also show that chromium and zinc are as well very helpful in tackling depression, insomnia, and stress.

6. Theanine

An amino acid derivative found in green tea, theanine has long been known to trigger the release in the brain of gamma-aminobutyric acid, or GABA. GABA activates the major calming neurotransmitters, promoting relaxation and reducing anxiety, but the body has difficulty absorbing supplements containing synthesized GABA. That's why experts recommend theanine, which the body can easily absorb and, ultimately, use to boost levels of GABA. 

7. 5-HPT

A compound derived from the amino acid Tryptophan, the supplement also is used to enhance mood and decrease appetite. 5-HTP acts as a precursor to serotonin, which is a neurotransmitter that is essential for a good night’s sleep. It is better than Tryptophan because 5-HTP can cross the blood-brain barrier and thus increase serotonin in the brain.

  
8. St John's Wort 

St. John's wort (Hypericum perforatum) is the most studied alternative treatment for depression. The majority of clinical investigations looking at its effects on mild to moderate depression have shown that this herbal remedy works great and often performs as well as, and sometimes better than, prescription antidepressants. Given St. John’s Wort’s unique depression-fighting benefits, it also is very useful in beating back insomnia symptoms.

Also remember to reduce your amount of alcohol because it disturbs the normal cycle of dreaming, which is needed to regenerate the mind.

The dietary culprits & what you can do

Talking about things like depression, stress, anxiety is a very touchy subject. People will have varying opinions and few will understand that diet has a major influence on our moods. Various foods not only affect us physically, but that it can also can contribute to emotional forms of stress: depression, anxiety and yes, even suicidal thoughts.

You see, when there are certain types of stress that we can’t control in our lives, it’s an opportunity for us to take charge of what we can. And diet is the first step.

Consider this: Researchers in Britain looked at depression and diet in more than 3,000 middle-aged office workers over the course of five years. They found that people who ate a junk food diet - one that was high in processed meat, chocolates, sweet desserts, fried food, refined cereals and high-fat dairy products - were more likely to report symptoms of depression. Then what’s stopping it from progressing in severity to suicide? There were patients in private practice whose stress levels decreased substantially after being put on a plan. They changed what they ate, incorporated a  nutrition therapy and focused on the energetics of food and added in some key supplements. 

The effects of what we eat, linked to stress and our emotional stability is outstanding. So here are 3 foods to watch out for:

Sugar

We all know the white stuff and that high fructose corn syrup is it’s ugly twin. When we’re stressed, cortisol levels increase making us crave comfort foods. Problem is the more sugar we feed it the more sugar is needed to create the same effect driving a vicious cycle. Add to that weight gain, lethargy, headaches and digestive issues and wouldn’t you feel more depressed? Simply put, sugar is known to be as addictive as cocaine.

Wheat

Wheat functions as an opiate in the body, making you more hungry more often. We become tired, depressed and our digestive system is filled with wheat-filled glue so our pipes aren’t working as efficiently. This is where most people who come to see me believe that going to the bathroom every other day is normal. It’s not.

Excess grains

Meat is acidic, but so are grains. People can have such sensitive digestive systems that even processing too much grains leave them feeling lethargic and depressed. The resolution: have smaller proportions of grains and increase the alkaline balance of our plates with vegetables – especially greens. Neurologist David Perlmutter and author of Grain Brain will tell you that a diet high in grains is linked to depression, ADHD, dementia and Alzheimer’s. So if you’re loading up on whole grain goodness thinking it’s great for you, think again. The whole media claim of goodness is nothing short of bullshit.

So in the meantime, the first step to easing the stress load is by looking at what’s on our plate. It acts as a reflection to how we feel about ourselves and it contains the power to transform who we are from the inside and out.

Source: www.sexyfoodtherapy.com

More about GABA - 5 Benefits:

There are many different reasons that people choose to begin taking GABA supplements. Two people can be taking the same supplement for entirely different reasons. Some people who take GABA supplements hoping to receive one particular beneficial outcome from doing so end up experiencing a range of other benefits as well. This article will examine the top 5 GABA supplement benefits that people experience when using these products.

1 – Relieving Anxiety

One of the most common reasons that people choose to begin taking GABA is due to suffering from an anxiety related condition. There are many different types of anxiety and GABA can help alleviate the unpleasant symptoms related to anxiety in order to let someone live there life in a more normal fashion. Some people experience levels of anxiety that are persistent and not related to a specific situational trigger. Other people experience anxiety in a specific situation only, such as entering a crowd of strangers. GABA can help with various types of anxiety related conditions, from mild to severe. It does so by improving the levels of beneficial brain chemicals and neurotransmitters that are operational at any given time.

2 – Improving Mood

The ability of GABA supplements to improve a person’s mood is very much related to the anxiety relieving properties that GABA possesses. Just as the alleviation of anxiety is due to GABA promoting a more healthy level of brain chemistry and functioning, its ability to improve a person’s mood stems from the same biochemical mechanism. Many people choose to take a GABA supplement for this very reason. Some people have begun taking GABA for other reasons entirely and have noticed they are more cheerful and generally have a more positive, outgoing outlook after taking GABA. This is great for mild depression and a healthier, less intense alternative to taking prescription anti-depressants that are associated with a wide range of negative side effects.

3 – Promoting Lean Muscle Growth

GABA is an amino acid and one of its commonly sought benefits is amongst bodybuilders and others who are looking to increase their levels of lean muscle. It is believed that one of the ways that GABA supplements help to promote the growth of lean muscle is by acting as a precursor to the body producing and releasing levels of human growth hormone. In order to aid GABA in promoting the growth of lean muscle it is important for the user to also consume sufficient levels of protein and to engage in resistance training.

4 – Helping Sleep

Many people in the modern world struggle to get to sleep at night and even if they do manage to fall asleep they may find staying asleep a struggle. GABA is an excellent antidote to this common malady. The ability of GABA supplements to help a person sleep is closely related to its general mood-enhancing and anxiety-relieving effect on brain chemistry and overall wellbeing. Many users of GABA supplements have reported finding it far easier to fall asleep and stay asleep when they are using GABA and the quality of their rest also greatly improves.

5 – Improving Focus

Many people find it difficult to fully focus on their work, schooling and other important tasks that require a high level of cognitive functioning. The inability to focus can impact severely upon a person’s life. One of the default responses to a lack of focus is to label the person as having ADD and to prescribe serious prescription drugs such as amphetamines like Adderall and Ritalin. There are natural ways to increase focus however and GABA is one of them. Many people take GABA either primarily to help their levels of focus or find it to be an unanticipated side benefit that they are nevertheless grateful for.

A List of Foods with the Highest GABA

Tea:

Green, black and oolong tea that is made under anaerobic conditions contains high levels of GABA. What's more, GABA tea also has higher levels of amino acids like isoleucine, valine and leucine than other types of tea.

Fermented Foods:

GABA in food often is synthesized by using lactobacillus and monascus, so several fermented foods contain it. For example, yogurt is one good source of GABA, and some cheeses are another. Korean kimchi also contains high amounts of it. These strains of friendly bacteria and mold, lactobacillus and monascus, are good for use as starters for foods, including cheese, yogurt and other fermented foods, according to "Bioactive Proteins and Peptides as Functional Foods and Nutraceuticals".

Fortified Foods:

Food manufacturers fortify some food products with GABA. Germinated brown rice is one example, and some soy products are fortified with it through anaerobic fermentation with lactic bacteria. You'll also find milk-based beverages that are GABA-fortified.

Source: New Optimum Nutrition for the Brain, by Patrick Holford,

www.gaba-supplement.com , www.livestrong.com

Diet and Supplements that Help You Quit Smoking

We all know the dangers of smoking and the benefits of quitting smoking. If you have found this page it is most likely because you are already thinking of quitting. Quitting is not easy of for most people, but there are many things which you can do to support yourself in order to make the process much smoother and more likely to be successful.

By incorporating a few natural treatments or remedies at the same time you will greatly increase the odds that you will quit smoking for good, and decrease unpleasant symptoms while you are going through the withdrawal process. Natural aids include nutritional supplements, herbs, acupuncture, hypnotherapy, and meditation.

Nutritional Supplements to Help Quit Smoking

B Complex Vitamins

B vitamins help to regulate and calm the nervous system, while reducing stress and fatigue. B vitamins can help alleviate the anxiety and insomnia that often occur with smoking cessation. Your body uses more B vitamins when you are under stress and smoking depletes the body of B vitamins, so it is important to start taking B vitamins at least 2 weeks before you plan to quit.

Each B vitamin has different benefits for the body and the mind. Below, each B vitamin is addressed individually with it’s functions that are most relative for quitting smoking. You may feel that a few B vitamins are more useful than others, but it is advised to take the B vitamins together because they work in synergy with each other. A “B Stress Complex” may be best to take while you quit because it has slightly higher amounts of the B vitamins which are needed most when you are under stress, but adequate amounts of the other B Vitamins are included to prevent imbalance.

• Vitamin B1 (Thiamine): Helps regulate the nervous system and stabilize mood. A lack of B1 can result in irritability, depression, fatigue and difficulty concentrating.
• Vitamin B2 (Riboflavin): Important for the production of healthy red blood cells which transport oxygen throughout the body. More oxygen reaching the brain means a greater capacity to stay alert.
• Vitamin B3 (Niacin): Also called nicotinic acid, B3 is chemically similar to nicotine. It also helps to dilate blood vessels and improve circulation – the opposite of nicotine which causes blood vessels to constrict.
• Vitamin B5 (Pantothenic Acid): Helps to protect from the effects of stress and is important for proper adrenal function. B5 is also necessary for a healthy metabolism.
• Vitamin B6 (Pyridoxine): Helps synthesize the neurotransmitters dopamine and serotonin and regulate the nervous system. Important for the control of mood swings, irritability anxiety and depression. B6 also helps to metabolize fats and proteins and may help to control cravings and weight gain that often occur when quitting smoking.
• Vitamin B7 (Biotin): Essential for the breaking down of dietary fats, proteins and carbohydrates. Helps to stabilize blood sugar levels. Biotin also helps the body get rid of toxins.
• Vitamin B9 (Folic Acid): Folic Acid is important for proper functioning of the nervous system. It also reduces the effects of nicotine on the lungs and protects from cell damage which may lead to cancer.
• B12 (Cobalmin): Vital for maintaining energy levels in the body. B12 also helps to decrease cellular damage.
• Choline: Needed for the healthy conversion of fats in the body. Choline nourishes the brain and supports healthy cognitive function.
• Inositol: Aids in the metabolism of fats and cholesterol. Has a calming effect on the brain and has been shown to be beneficial for treating depression, insomnia, panic and other psychiatric disorders. Inositol has also been discovered to reverse cell damage in the lining of the airways of the lungs, turning precancerous cells back to normal.

Vitamin C

Smoking depletes Vitamin C in the body. Smoking one cigarette uses up approximately 25mg of vitamin C. Smoking many cigarettes a day will use up any vitamin C which you get from your meals, causing the body to function in short supply of Vitamin C. Even moderate smokers are short on their vitamin C levels in the body.

It is advised to supplement with Vitamin C as you prepare to quit, and continue taking it for a few months after you have quit, as Vitamin C will provide a lot of support to the body at this time. Vitamin C boosts the immune system and keeps the body strong and energized. Vitamin C also builds healthy tissues and helps restore function to blood vessels which have been damaged by years of smoking.

Research has even shown that using large amounts of vitamin C to saturate body tissues helped people to overcome the habit of smoking. This is due to the fact the Vitamin C helps to clear the system of the toxins created from smoking. By taking Vitamin C the body can eliminate nicotine and other toxins and help a person overcome the withdrawal phase more quickly.

Vitamin E

Vitamin E is a potent antioxidants that protects tissues and cell membranes. Vitamin E helps to neutralize cancer-promoting free radicals in the lungs as well as other tissues . It also repairs cell damage caused by cigarette smoking.

Be sure to take a form of Vitamin E which contains mixed tocopherols (alpha, beta, delta and gamma). The most commonly available form is alpha-tocopherol, but it is actually gamma tocopherol which shows the greatest antioxidant potential. Gamma tocopherol also gets depleted from smoking, and the lack of gamma tocopherol in a smokers system is thought to be a factor in the development of cancer.

Chromium

Chromium is a mineral which is necessary for a healthy blood sugar balance. It can help reduce cravings for unhealthy foods by regulating the drop in blood sugar levels which is common after quitting smoking. Chromium will also help your body deal with stress as it reduces elevated cortisol levels.

Magnesium

Magnesium is an important mineral for proper nerve function. It calms the nerves and helps ease stress related withdrawal symptoms. Magnesium is also important for regular lung function. It acts as a bronchodilator, and allows for easier breathing.

Selenium

The anti-oxidant mineral selenium protects against free radical damage, reducing the risk of cancer, and also enhances the antioxidant properties of Vitamin E.

L-Glutamine

L-Glutamine is an amino acid which is most often used for muscle recovery and for promoting a healthy immune system, but it has many other benefits and can be a helpful supplement to take when you are in the withdrawal process.

L- Glutamine is shown to help decrease addiction cravings and is often used in programs for drug and alcohol addiction.

It is also a good supplement to take to prevent weight gain after quitting smoking because not only does L-Glutamine help to build muscle, it also stabilizes blood sugar levels and blocks cravings for sugar.

Taking L-Glutamine may also help decrease anxiety, as it increases levels of gamma-aminobutyric acid (GABA) in the brain. GABA is an amino acid which has calming effects.

L-Glutamine can also improve brain function. If you are experiencing “brain fog” and having trouble focusing after you quit, L-Glutamine may be quite helpful. It crosses the blood-brain barrier quickly and is then converted into glutamic acid which is a fuel for the brain. The result is an increased alertness, better memory and ability to focus.

For the first 2 or 3 weeks after quitting, take 500mg of L-Glutamine every 6 hours. To alleviate withdrawal symptoms. The powder can also be taken under the tongue to stop strong cravings quickly.

Cautions:

Do not use L-Glutamine long-term unless you are also body building or doing other intense exercise which will burn the Glutamine because there is some controversy whether L-Glutamine is beneficial or harmful for long-term use.

Omega 3 Fish Oils

Fish oil is high in Omega 3 essential fatty acids. Omega 3’s are an essential nutrient for nervous system health. Taking Omega 3’s can help to stabilize mood swings which can be commonly experienced when quitting smoking.

Dietary Recommendations to Facilitate Quitting Smoking

Remember to eat sensibly once you have stopped smoking. Stay aware that your appetite may increase and you will most likely crave unhealthy foods. Be sure to include foods and beverages that will support your body while quitting smoking, and avoid those which will aggravate your withdrawal symptoms. Here are some dietary guidelines you may want to consider following:

Avoid Sweets

Sweets are often craved after quitting smoking. This is your body’s way of trying to compensate for the sudden cessation of nicotine intake. Nicotine stimulates an immediate release of stored glucose into the system. This quick “sugar rush” makes you feel good and gives a temporary boost in energy. Of course, when blood sugar levels rise quickly, your body responds by releasing more insulin from the pancreas in order to control the rapid rise in blood sugar. The sudden drop in blood sugar levels, then leaves you feeling tired, anxious, or hungry. This is when smokers usually reach for their next cigarette. It it a continuous cycle that explains why smokers can easily consume more than a pack a day.

When you quit smoking, your body no longer receives the quick sugar highs that it is used to. This may cause you to feel restless, get headaches or feel dizzy. To stop feeling these effects of sugar withdrawal, many people just replace their cigarettes with an increased intake of sweets. This is not a good idea. You may feel better in the short-term, but continuing this cycle involving rapid increases and decreases in blood sugar levels will only lead to other problems down the road.

Watch Your Portions

It is common for people to overeat after quitting smoking. Many, especially those who are fixated by the oral sensations of smoking, replace the habit of smoking with eating more food. Even if you are eating healthy, unprocessed foods, they will still add up and most likely lead to weight gain.

If you do not want to gain weight, you have to be careful with portion size at this time because in addition to feeling inclined to replace smoking with eating, your metabolism will slow down as soon as you quit smoking. Nicotine is a stimulant which increases the resting metabolic rate. In the average smoker this metabolism increase is equal to about 500 calories. To compensate for this drop in metabolism, you can decrease your caloric intake by about 500 calories a day for the first few weeks after you have quit. Alternatively, you can increase the rate at which you burn calories by exercising more.

If your schedule allows, it is ideal to have smaller, more frequent meals. This will help stabilize blood sugar levels and reduce cravings for unhealthy foods. Make sure you have breakfast. If you skip it you may experience a huge drop in blood sugar, which ultimately can affect your food choices for the remainder of the day.

Focus on Protein and Whole Grains

Protein and complex carbohydrates will help you to maintain stable blood sugar levels. Avoid refined grain products, and focus on whole grains which allow for a much more stable blood sugar release. Include protein rich foods such as eggs, tofu, string cheese, yogurt, beans, or fish into your snacks and meals. Getting adequate protein will also help ensure that you are getting the essential amino acids (the building blocks of protein) which you will tend to need more of at this time.

Make Sure You Get Your Basic Nutrients

Eating a well-balanced diet will help to provide your body with basic dietary nutrients such as vitamins, minerals, amino acids and essential fatty acids. These basic nutrients are important in the formation of neurotransmitters, the chemical messengers of the nervous system. When the body does not have the necessary materials to synthesize neurotransmitters, memory and mental clarity may decrease, moods can become unstable, sleep problems may occur and cravings for substances such as tobacco may arise.

A craving for tobacco can result because if there is a lack of neurotransmitters, people seek out a way to offset the associated symptoms. The nicotine in tobacco artificially overcomes these deficiencies and gives a false sense of well-being by temporarily improving mental functions and mood. Addiction occurs because nicotine also prevents the brain cells from producing enough neurotransmitters, so more nicotine is needed just to stay focused and happy.

If you ensure that you are getting all your necessary nutrients, you can achieve a balanced state without the use of nicotine, and thus eliminate one of the reasons that may have kept you smoking. Make sure you eat a variety of nutrient dense foods. Also consider taking key supplements for a a few weeks before and a few months after quitting.

Include Citrus Fruits

Include citrus fruits or juice in your diet. Many say that drinking orange or grapefruit juice can help cut cigarette cravings because citrus gives kick that is similar to smoking a cigarette. Some also find that having a cigarette after eating or drinking citrus fruit is unpleasant. Citrus fruits are also a great source of Vitamin C, and can help replenish the Vitamin C which has been depleted from your body due to smoking.

Do be mindful however, of how much citrus and other fruits and juices you consume. All fruit is high in a natural sugar called fructose, and although it is natural, fructose will still cause a relatively quick rise in blood sugar levels. Allow yourself to have fruit, especially citrus, but maintain a healthy balance with other foods and choose the whole fruit when you can, instead of just juice.

Reduce Caffeine Consumption

If you drink a lot of caffeinated beverages such as coffee, black tea, green tea, or caffeinated soda, you should cut down your consumption, or switch to a decaffeinated version as you quit smoking. This will be important because nicotine reduces the effects of caffeine in the body, so if you stop or decrease your nicotine intake, the same amount of caffeine can have a 50-60% stronger effect on you. Over consumption of caffeine can also make withdrawal symptoms worse.

Source: www.flowingfree.org

Supplements for Heart Health

Research shows that some supplements - in addition to lifestyle changes and medical treatment if you need it - may help lower cholesterol, improve blood pressure, and reduce other risk factors for heart disease

Fiber and Sterols for Your Heart

Fiber

Found naturally in fruits, grains, vegetables, and legumes, fiber cuts down the amount of cholesterol your body soaks up from food. It’s best to get your fiber from foods, but fiber supplements are another option. Strive to get at least 25 to 30 grams of fiber daily. There's good evidence that blond psyllium husk -- common in fiber supplements -- can lower “bad” LDL cholesterol. It can also raise “good” HDL cholesterol.

Sterols and Stanols

These natural compounds are in foods like nuts and grains. They reduce the amount of cholesterol that your body absorbs from food. Sterols and stanols are sold as supplements. They're also added to many foods, such as some margarines, orange juice, and yogurts. Experts recommend  2 grams a day to help lower LDL cholesterol.  

Other Supplements That May Offer Benefits

CoQ10

Your body naturally makes small amounts of CoQ10, also known as ubiquinone and ubiquinol. It's key for normal cell function. As a supplement, CoQ10 may help lower blood pressure, either on its own or along with drugs. Other studies have found that adding CoQ10 to heart failure drugs may improve symptoms and quality of life.

CoQ10 supplements are also popular as a treatment for statin side effects. Why? Statins can sometimes lower natural CoQ10 levels. Some doctors suggest adding a CoQ10 supplement to counteract the effect, hoping it will relieve statin side effects like muscle pain and weakness. However, study results have been mixed.

Fish Oil

Fish oil with omega-3 fatty acids can slash levels of triglycerides -- an unhealthy fat that can cause clots in the arteries - by up to 50%. Fish oil may also improve blood pressure. But it’s not clear if non-prescription fish oil supplements lower your risk of heart attack and stroke. Some research suggests they may. However, a 2012 study found that fish oil supplements didn't seem to help prevent heart-related deaths. Eating fish with omega-3 fatty acids is a better bet. The American Heart Association recommends that all adults eat at least two 3.5-ounce servings of fish a week.

Garlic

Not only does garlic make just about anything taste delicious, it could also lower blood pressure. It may slow the build-up of plaque in the arteries, lowering your risk of clots. Research shows that both whole garlic and supplements may help.

Green Tea

Research shows that green tea - either as an extract or as a drink - may lower LDL cholesterol and raise HDL cholesterol. Green tea may also lower your risk of developing high blood pressure, although not all studies show this benefit.

Other Supplements:

Magnesium is one of the most important minerals for keeping blood pressure normal. There is a direct relationship between low magnesium levels and high blood pressure. So crucial to the heart is magnesium that it can reduce or prevent arrhythmias (irregular heartbreat) and cardiomyopathy (a weakened heart muscle). Lutein, another important ingredient usually included in the formulas is found in HDL (the good cholesterol), and scientists have found it prevents the bad cholesterol from oxidizing. Vitamin E lowers cholesterol and provides superior antioxidant protection. Niacin (B3), along with B12, B6 and folic acid (B9), are vital for keeping homocysteine in check, a major indicator of heart attack. Omega 3 fatty acids and Evening Primrose Oil or Borage Oil (both healthy omega6 fats) keep arterial inflammation at bay.

Source: www.webmd.com

How's Your Thyroid ?

A classic cause of depression, lethargy, irritability, poor memory, feeling cold all the time, etc is...an underactive thyroid - condition called hypothyroidism.

For example in the US, thyroid medication is the 4th most commonly prescribed drug. The Thyroid gland, in the base of the throat, makes the hormone THYROXINE which tells the brain and body to keep cells active. Often as a long-term consequence of stress and suboptimum nutrition, the thyroid gland can start to underproduce thyroxine.

The telltale signs of an underactive thyroid are: lethargy, depression, poor memory, skin problems, feeling cold and not tolerating heat well, fluid retention, and weight gain, heavy or irregular menstrual periods, dry skin, anxiety, even constipation, etc. Since thyroxine speeds up your metabolism, which produces heat, the DEFINITIVE SYMPTOM is a drop in body temperature! If you suspect you have a thyroid problem, your doctor can run a blood test to further investigate this possibility. However an apparently normal thyroxine level, if at the low end of normal, backed up by lowered temperature and symptoms, may still be worth treating. 

While the medical approach is to give you thyroxine, a hormone made from tyrosine, iodine is also needed to turn tyrosine into thyroxine. Both zinc and selenium are important too. So tyrosine will need to go together with a multi-mineral containing iodine, zinc, and selenium. Exercise also stimulates the thyroid. 

List of Foods High in Tyrosine

Protein, which is composed of amino acids, plays a vital role in your health. Tyrosine is one of the amino acids your body needs to function properly (and it's manufactured from another amino acid called phenylalanine). Tyrosine acts as a building block that your body uses to produce critical brain chemicals that influence mood and well-being. Protein-rich foods are high in tyrosine.

Under prolonged stress, your body might not be able to manufacture enough tyrosine from phenylalanine, but you can get it from your diet. Meats, fish and poultry, such as chicken and turkey, are rich sources of tyrosine. Dairy products, such as milk, cheese, yogurt, and cottage cheese, are good tyrosine sources as well. You can also get tyrosine from legumes such as beans and peanuts. Other foods that contain tyrosine include tofu, almonds, pumpkin seeds, bananas, avocados and sesame seeds.

Goitrogens - Something you need to know about

Goitrogens are substances that suppress the function of the thyroid gland by interfering with iodine uptake, which can, as a result, cause an enlargement of the thyroid. Most goitrogens are naturally-occurring chemicals that are ingested in foods or drugs. These chemicals can interfere with thyroid function in different ways. Some compounds induce antibodies that cross-react with the thyroid gland; others interfere with thyroid peroxidase (TPO), the enzyme responsible for adding iodine during production of thyroid hormones. Either way, the thyroid isn’t able to produce as many of the hormones that are needed for regulating metabolism.

In fact, most foods that are commonly called goitrogenic - such as the cruciferous vegetables (including broccoli, cabbage, kale, and cauliflower) and soyfoods - do not interfere with thyroid function in healthy persons even when they are consumed on a daily basis.  For people with healthy thyroid function, the thyroid simply compensates and makes more of the hormones as they’re called for. But in some people whose thyroid function is already compromised, the thyroid gland may actually grow more cells as it tries to make up for inadequate hormone production, eventually forming a goiter (a swelling or enlargement of the thyroid gland).

Even if many common foods contain goitrogenic compounds, the good news is, in most cases you don’t have to cross them off your grocery list. For example:

- If you’d like to keep gluten in your diet but you’re concerned about your thyroid, try scaling back on how often you eat it. Be aware that gluten is included in a great many processed foods, so it may help if you look for those varieties that advertise as gluten-free. And instead of having wheat bread or baked goods with your meal, consider substituting gluten-free grains or saving them for the occasional treat. You may find after awhile that you don’t miss gluten nearly as much as you may have thought (but if you find yourself craving bread or pasta, it could be a sign of gluten sensitivity).

- The other good news is that the goitrogenic activity of soy isoflavones can be at least partly “turned off” by cooking or fermenting. With soy foods, you may want to favor fermented, cultured, or otherwise “aged” soybean products such as tempeh, soy sauce, miso, and natto. These methods of processing soybeans alter the activity (goitrogenicity) of the phytochemicals they contain. If you do eat whole soybean foods such as edamame or tofu, eat them cooked or steamed.

- Certain “potentially goitrogenic” compounds are also present in small amounts in peanuts, pine nuts, millet, peaches, strawberries, spinach, and cassava root, among others. Unless they’re consuming them in high amounts on a continual basis, they’re not likely to have undue impact on their thyroid health, because the possible goitrogens are present in such minute quantities.

Source: "New Optimum Nutrition for the Mind" by Patrick Holford

              www.livestrong.com,  www.womentowomen.com