Mental health - nutrition, depression, orthomolecular therapy, vitamins, minerals
Mental health - nutrition, depression, orthomolecular therapy, vitamins, minerals
Essen nourishes both the body and mind and offers the food that is necessary to supply the entire self with energy and function optimally. You could - or not - be surprised to find out that the brain is actually the first place that receives incoming nutrients. It makes sense because it is the organ that controls the other organs, cells and metabolic processes.
So what happens if we are poor due to nutrition? Can it affect the brain? While nutritional deficits do not always have major mental or psychological symptoms, fewer subclinical indications can occur. Minor defects of certain nutrients are sufficient to change the mood and brain chemistry, especially in sensitive people.antidepressants, including natural anti-fear herbs such as St. John's wort, may not be enough to alleviate depressive symptoms in people with underlying nutritional deficits.
holistic approaches to mental health
holistic medicine is an approach that appeals to the whole thing by taking into account nutritional physiological, biological, genetic, emotional and mental aspects of well -being. All of these aspects must be taken into account when dealing with mood disorders. A frequently taken angle is the use of herbs such as Kava Kava and St. John's wort.
Some herbs are intensively researched by renowned scientific organizations. All show positive results in promoting a positive mood and spiritual mobility. Some herbs, vitamins and nutrients that promote intellectual well -being include:
- B vitamins-these essential vitamins offer protection against brain atrophy and cognitive impairments, especially in older adults. They support intellectual well -being throughout life. (Source)
- omega-3 fatty acids-fatty acids, especially omega-3 fatty acids, play a major role in the health of the brain and can be helpful to improve the mood ((link removed)).
- St. John's wort - this popular herb has proven to be promising to promote a pleasant mood. ((Link removed))
- Kava Kava - a herb from the South Pacific, Kava Kava, is used to reduce stress and daily fear. ((Link removed))
Psychotherapy and conventional medical therapies are often more successful if the patient thinks clearly and has a positive attitude (or "mood"). By increasing certain nutrients and the use of natural approaches such as St. John's wort and Kava Kava, mental health can be dramatically improved in combination with conventional therapeutic approaches.
A closer look at nutrition and depression
The standard nutrition usually contains only a few nutrients that our brain (and the rest of our body) needs to stay healthy. A diet with a high proportion of processed carbohydrates and less essential fatty acids is common for many people these days, and this nutritional factor can affect the quality of body and mind in adults, teenagers and children.
People do not often understand or think about how important nutrition for mental health is. In view of the fact that many people are currently over -learning and malnourished, it is no wonder that our western world is constantly haunted by diseases and mental disorders. Here is a brief overview of the nutrients that are crucial for mental health.
amino acids
neurotransmitter such as dopamine and serotonin are necessary to transmit electrical impulses and messages between brain cells. These essential electrical leaders are also important to improve the mood. Reduced amounts in the brain can lead to depression or depressive symptoms. Many conventional antidepressants promote normal neurotransmitter levels, an effect that is also attributed to St. John's wort.
amino acids are the forerunners for many neurotransmitters, and most of us receive all the amino acids that we need from food protein. The three amino acids connected directly to mood and depression include phenylalanine, tyrosine and tryptophan. Phenylalanine and tyrosine produce noradrenaline and tryptophan, two neurotransmitters that are necessary to maintain a stable mood.
Some studies have shown that amino acid therapy can be as effective as conventional drug approaches to psychological well -being, with phenylalanine and tyrosine being two of the amino acids that show similar antidepressant results compared to a popular medicine. It was also shown that amino acids lower the level of pain in the body by maintaining a healthy endorphin level, the body's natural painkillers. ((Link removed))
vitamin B1 (thiamin)
thiamin is necessary to convert glucose (blood sugar) into fuel for cells into brain and body. Without this conversion, the brain cannot access its preferred energy source, and symptoms such as tiredness, depression, thinking, irritability and fear can manifest themselves. Memory loss, loss of appetite and insomnia are also symptoms related to a vitamin B1 deficiency. ((Link removed))
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vitamin B6 (pyridoxin)
There is a strong correlation between B6 deficiency and depression, since this nutrient is also required for the formation of neurotransmitters. ((Link removed))
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Vitamin B12 (Cobalamin)
vitamin B12 has received a lot of attention in recent years and is often announced by many as a strong energy amplifier and mood amplifier.
This vitamin, which mainly comes from animal sources, is important for the formation of red blood cells. Without them, a pernetic anemia can occur, which leads to mood swings, irritability, paranoia, confusion, anorexia and depression. ((Link removed))
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folic acid
Another B-vitamin, folic acid, also supports the production of neurotransmitters. A lack of this vitamin can lead to anemia that leads to the same psychological symptoms associated with a B12 deficiency.
Orthomolecular psychiatrists have been using folic acid preparations for years to reduce the frequency of memory gaps in dementia patients, and some studies suggest that the vitamin can be helpful to raise the mood. The consumption of folk -rich foods is a way to maintain a healthy folding mirror. ((Link removed))
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vitamin C
The advantages of vitamin C are often related to its antioxidant properties, which make one of the main contributions to protect the brain. If you take a single 3-gram dose of vitamin C, this can lead to advantages for mental health. Vitamin C is water -soluble and has to be taken daily.
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Vitamin-D
People with depression often have a lower vitamin D level than people with low or no symptoms. While this is just a correlation, other studies have consistently repeated this relationship. ((Link removed))
sunlight, the main path through which natural vitamin D is produced in the body, was associated with the regulation of the serotonin and melatonin mirror in the brain, and a study showed that sunlight is a strong mood and cognitive amplifier for depressive people. ((Link removed))
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minerals
There are around 15 minerals that are essential for human health, 5 of which are of crucial importance for maintaining mental mobility. While all nutrients appear synergist to create a dynamic state of health, the following nutrients were most researched in terms of mental and emotional stabilization.
sodium and potassium
Both sodium and potassium work together to maintain the electrolyte balance in the body, and too much or too little of these nutrients disturb this balance.
When the nutrient balance is disturbed, the neurotransmitter are directly affected and cause symptoms in connection with depression. The long -term use of diuretics can lead to a potassium deficiency, a problem that can also cause depression symptoms.
iron
An iron deficiency can lead to anemia, a state that can cause symptoms such as depression, attention and focal disorders, fatigue and irritability. Iron produces energy in the brain brain parenchyma of the brain and is essential for the production of neurotransmitters.
children with ADS / ADHD often have an iron deficiency, which makes it a possible nutrient that is helpful to promote the right concentration and concentration. It is known that an iron deficiency leads to mental fatigue and depression in some people. You can combat iron deficiency with iron -rich foods. ((Link removed), (link removed))
magnesium
Most diets nowadays contain a lack of magnesium, a mineral that is mainly contained in vegetables, nuts and seeds. Magnesium plays a role in hundreds of different functions in the body, including chemical mechanisms in the brain.
A deficiency can lead to depression, anxiety and confusion, not to mention a number of physical problems. Kidney diseases, high blood pressure and malabsorption problems can increase the risk of magnesium deficiency. ((Link removed))
calcium
Studies have shown that hypercalcemia or high calcium levels in the blood are associated with mental disorders. ((Link removed))
It was also shown that hypercalcemia increases magnesium excretion in urine and further increases the risk of depression and other mental health problems. Since so many people have little magnesium but receive enough calcium, the often advertised ratio of 2: 1 is too high. It is best to obtain calcium and magnesium in a ratio of 1: 1. ((Link removed))zinc
A lack of zinc often leads to depressive thoughts, emotions and actions, since zinc is of crucial importance for improving cell signals in the brain. Zinc occurs in large quantities in the brain, and studies have shown that the mood symptoms in people who complement this mineral improve significantly. ((Link removed))
zinc is more bio -available in meat compared to vegetable sources, since meat does not contain phytates that hinder nutrient absorption. For this reason, vegetarians and vegans are often recommended to add zinc.
other nutrients for the health of the brain
The addition with omega-3 fatty acids and probiotics can be helpful for some people who are looking for nutritional support for intellectual well-being. Omega-3 fatty acids, which are often occurred in seeds (flax seeds and chia seeds are the best examples), as well as olive oil and algae oil help to regulate brain function.
In view of the fact that the majority of our serotonin is found in the intestine, it is no wonder why so many studies examined the role of probiotics in promoting a healthy mood and mental performance. ((Link removed))what you can do
mental health is influenced by a variety of factors, including nutrition, lifestyle and genetics. Nutritional deficits in connection with depression and concentration problems help that many of the psychological diagnoses are attributed to humans today, but it is very little underlying to examine these causes.
The prescription of a pill for covering up symptoms seems to be the most popular way. However, it doesn't have to be that way. If you or someone you know suffer from a mental illness, it is best to carry out a complete nutritional analysis in order to determine and fix possible underlying factors.