Contents
Feeling "low", depression and/or anxiety
Low energy or motivation, lack of focusing capability
Stressed out, adrenal burnout
Too sensitive to life's pain
For all moods and conditions
Implementation
Resources
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FEELING “LOW”, DEPRESSION, AND/OR ANXIETY
Causes: Low serotonin, sleep problems, fibromyalgia, etc.
Signs: Besides how you feel, cravings for ice cream, cereal, chocolate – which generate serotonin.
Recommended handling:
Diet: Eat protein and healthy fat. Don't eat caffeinated sodas, coffee, diet sweetened drinks or foods.
Exercise: Any form is fine, at whatever level you can. Walking is easiest. The more the better, as it produces good chemicals, including endorphins.
Psychology: List the 5 top items that depress you and address those with rational answers and perspectives. It is highly preferable that you have assistance in this.
Long term correction of misperceptions and harmful beliefs is the key lasting cure.
Supplements:
5 HTP - Also tremendously enhances antidepressants.
Tryptophan supplements, if the above items don't work
Melatonin, as a sleep aid; helps avoid depletion of serotonin; take twice a day, mid afternoon and 9 pm are the best times.
LOW ENERGY OR MOTIVATION, LACK OF FOCUSING CAPABILITY
Causes: low thyroid, low catecholamines; often from poor nutrition, too little sleep, stress,
Signs: Low energy, feeling blah, attention deficit disorder, craving for stimulants such as coffee, chocolate, alcohol, tobacco
Recommended handling:
Diet: Proteins stimulate catecholamines.
Avoid, especially, thyroid suppressing foods: wheat, rye, barley, oats, soy foods, cruciferous vegetables (especially if not cooked!), millet; flouride and chlorine in tap water.
Supplements:
Tyrosine - 500 mg - If you feel no benefit in 30 minutes, take another one, and a third, if necessary
Phenalalanine - 500 mg
Omega 3 fish oil - Several grams
Vitamin D - 100 mgs, twice a day
Chromium (blood sugar regulator): 200 mcg, 3 times/day
Pycnogenol or grape seed extract
The big back up gun:
SAMe - 800 -1600 mg, if the above do not handle it
Rest: Use Rejuvenation strategies
STRESSED OUT, ADRENAL BURNOUT
Especially if you use tranquilizers!
Causes: Stress, turning on fight/flight response constantly
Signs: Stress coping hormones are worn out, resulting in anxiety, irritability, exhaustion and the like; sometimes you may wake up during the night hungry; depleted cortisol levels
Diet: No sweets; protein and healthy fats (full fat cottage cheesee, eggs especially)
Supplements:
GABA: 100-500 mg, 1 to 3 times a day (can be used as a calming agent, try 100 mg at a time and wait 10 minutes to see if an effect, can go up to 500 mg, sublingual is quicker.)
Inositol: 1 gram with meanls
Glutamine: 500 -1500 mg, early morning, mindmoring, mid aft and bedtime if you wake up during the night hungry (stops, controls carb cravings
Calcium-magnesium supplements: About 1,000 mg (calming)
TOO SENSITIVE TO LIFE'S PAIN
Causes: Low endorphins
Diet: Eggs, protein powder, turkey, cheese, fish
Supplements:
DLPA: 500 mg, 1-2 in am, midmorning, mid aft
Psychology: Reality and consequence training, affirmations, reworking beliefs, especially about illusionary fears
FOR ALL MOODS AND CONDITION ABOVE
Diet:
No sweets, including no orange juice
No cereal, toast or bagel
No wheat, rye, otas, barley
No corn oil, soy oil, canola, etc. (use extra virgin olive oil)
Vegetarian protein, beans
Good fats
Lots of vegetables (4 or 5 cups a day), fruit, legumes and grains
Practices:
Don't buy anything at the grocery store that you shouldn't eat; don't keep any no-nos in the house!
No skipping meals
No low calorie diets
No low fat diets
No low protein diets
No prepackaged diet foods
No caffeine
IMPLEMENTATION:
Right now, go buy the appropriate supplements and food, writing down on one sheet to put in the kitchen what amounts to take. Right now, dump all the food violations in your house, into the garbabe.
RESOURCES:
You should develop substantial knowledge in this area, if you have any problems.
Read at least 2-4 books of substance.
Top: The Mood Cure, Julia Ross, M.A.
The Ultra Mind Solution, Mark Hyman, M.D.
The Mood Control Diet, Havery M. Ross, M.D. and June Roth, M.S.
