How Come They're Happy and I'm Not? (28 page)

Even more helpful may be the ancient Chinese practice of tai qi, which combines slow movement, deep breathing, and meditation. A study in the
American Journal of Geriatric Psychiatry
looked at seventy-two depressed seniors, many of whom had been struggling with the illness for years. Treated with Lexapro, but still depressed, they were given either a two-hour tai qi class or a two-hour health education class, which included ten minutes of simple stretching exercises. After ten weeks, 94 percent of depressed older adults taking tai qi improved substantially and for 65 percent, the depression was gone. The health education group reported a 77 percent improvement, with 51 percent relapse. Importantly, the tai qi group had better physical function, memory, and thinking. Tai qi lowered inflammation, which verifies research showing tai qi helping arthritis and fibromyalgia. I believe the improvement in both groups is related to the social interaction aspect, which is very important for people wanting to heal their body.

Although gingko may benefit any adult, I find one of its strongest uses is in the senior population, especially when mood change comes from cardiovascular and heart problems, a condition known as vascular depression. This type of depression occurs principally in the elderly and is caused by acute or chronic damage to the artery system in the brain. A trial of four hundred patients with dementia
and mood problems gave participants either a daily dose of 240 mg of ginkgo biloba extract EGb 761 (a special well-studied version of ginkgo) or a placebo for twenty-two weeks. Ginkgo improved thinking and cognitive performance testing and alleviated feelings of apathy or indifference, anxiety, irritability, depression, sleep problems, and nighttime behavior issues. That's pretty good for a little herb.

Ginkgo has also been shown to help with the common sexual side effects that can accompany antidepressants. Please see
chapter 7
for more about that.

Ginkgo biloba extract is dosed from 40 to 80 mg three times a day, using standardized 24 percent ginkgo flavonglycosides. Ginkgo biloba leaf extract is quite low in toxicity. Forty-four trials of nearly ten thousand people showed only thirty-four cases of mild discomfort of the gastrointestinal tract, headache, or dizziness. In contrast, if you see a ginkgo tree, please remember that the ginkgo fruit pulp, which is not used to make medicine, should be avoided—severe allergic reaction and gastrointestinal irritation can result if ingested. There are many ginkgo trees lining the streets of New York City, so I see these fruits in the fall. It's interesting, for they have a strong aroma to them that almost says, “Stay away,” while the leaf is beautiful and inviting to look at. Nature has a way of explaining things to us if we pay attention.

Although minimal, some research suggests ginkgo should be avoided with anticoagulants and blood thinners, diabetes medications, and when taking epilepsy drugs.

Ginkgo is an amazing plant with great hardiness and vitality. It was the first plant to grow back after the bombing of Hiroshima and Nagasaki. For many patients, I find it can offer a sense of strength and stability after sustaining heavy stress and feeling
“bombed out.” If this describes you—you may want to try some for yourself.

Green tea
(Camellia sinensis)
is known for having a variety of beneficial effects as an antioxidant, anti-inflammatory, and stress reducer. It is said that monks drink green tea for its ability to help with meditation by giving a calm wakefulness. It contains the-anine, a calming amino acid. Frequent consumption of green tea is associated with a lower prevalence of depressive symptoms in the elderly population, according to the results of a Japanese crosssectional study of 1,058 people.

If you are new to green tea, I recommend trying the Genmai-cha version, which combines the tea with delicious toasted rice. Some people also enjoy jasmine green tea because the dried green tea leaves are infused with the aroma of jasmine, which tricks the brain into tasting a slightly sweet flavor. Three cups of green tea a day is a reasonable dosage. Although green tea is far lower in caffeine than coffee is, people who are sensitive to caffeine may have trouble sleeping after drinking green tea.

This is a quick guide to help you keep track of which suggestions you will be using for lifting your mood. It is important to remain consistent with your food, lifestyle, and supplement additions. Mark the suggestions that fit your specific needs best; then check back to this list once a week to make sure you are following everything as best as you can. Going forward, you may want to make changes to the plan. Using this checklist should help you keep it sorted out.

• Eat breakfast with protein every morning.
  
• Snack and eat small meals throughout the day.
  
• Drink 60 ounces of water each day.
  
• Eat about 0.5 g protein for every pound you weigh every day.
  
• Eat one cup of raw nuts and seeds each day.
  
• Eat fish three times a week.
  
• Eat one cup of green vegetables or two celery ribs every day.
  
• Eat one fruit a day.
  
• Pomegranate (1/2 to one whole fruit a day or 3 ounces of juice)
  
• Incorporate more beans into your diet.
  
• Drink two to four cups of coffee each day (without sugar)—unless you have anxiety or insomnia.
  
• Add crunchy health foods to your diet: for example, celery, raw nuts and seeds, baby carrots, fiber crackers, and dried vegetables.
  

• Get at least eight hours of sleep each night, with a bedtime by eleven p.m.
  
• If you have trouble falling asleep or staying asleep, try
  
  • Creating a calming evening ritual
    
  • Banning bright light a half hour before bed
    
  • Taking melatonin: regular 1—9 mg a half hour before bed to fall asleep, or the time-released version to fall asleep and stay asleep (3—9 mg)
    
  • Taking tryptophan: 1,000 mg
    
  • Taking valerian or passion flower
    
  • Taking motherwort
    
  • Using light box therapy: in the morning for seasonal affective disorder
    
  • Taking adrenal support: in the morning for helping to reset sleep rhythm
    

Move your body every day at whatever level is possible for you. Try for a minimum of twenty-five minutes walking three times a week, preferably in the morning sunlight.

Take a shower at a comfortable warm temperature and slowly cool down the water over a five-minute period to 68 degrees Fahrenheit, at which point you can sustain for two to three minutes. This may be especially effective for patients who have responded well to Cymbalta or other SNRI medications.

Spend some time in the sunshine every day, preferably in the morning.

• Avoid TV.
  
• Avoid smoking, alcohol, and MSG.
  

• Positivity Work
  
• Psychotherapy
  
• Cognitive Behavioral Therapy
  
• Interpersonal Therapy
  
• Yoga
  
• Massage
  
• Meditation and Breathing: for those with excess anxiety and restlessness
  
• Qi Gong: for depressed individuals who tend to stay inside and not move much
  
• Religious or Spirituality Practice
  
• Acupuncture and Traditional Chinese Medicine
  
• Manipulation Work
  
• Craniosacral Therapy
  
• Emotional Freedom Technique
  
• Biofeedback
  
• Art Therapy
  
• Music Therapy
  

• Fish oil: containing at least 1,000 mg of EPA per day
  
• High-potency multiple vitamin
  
• Vitamin D: 4,000 IU a day if you do not know your level. Take more if needed based on blood tests.
  

• Methyl-folate (folic acid): 15 mg a day
  
• Zinc: 25 mg a day with food
  
• Vitamin B
  ₁₂
  : 1 mg a day
  
• Hormonal supports
  
• Testosterone
  
• Thyroid support and replacement
  

• Ginkgo biloba: 40 to 80 mg of extract three times a day
  
• Yohimbine: work with a practitioner
  

• 5HTP: for SSRIs, SNRIs, and tricyclic antidepressants
  
• Tryptophan: for SSRIs and SNRIs
  
• Saint-John's-wort: for SSRIs
  
• Tyrosine: for SNRIs and tricyclic antidepressants
  
• Ginkgo biloba: for tricyclic antidepressants
  
• Mucuna: for bupropion and aripiprazole
  

• Chromium: 400 meg per day with food
  
• Cinnamon: ½ tsp a day
  

• Fiber supplement like psyllium, flax meal, or other
  

• Vitamin B
  ₆
  or pyridoxal 5-phosphate: 50 mg a day
  
• Magnesium: 200 to 600 mg a day
  
• Tryptophan: 500 to 2,000 mg a day in divided doses
  
• 5-HTP: Up to 200 mg three times a day
  
• SAMe: Ramp up to 400 mg four times a day, best effect in people over fifty years old
  

• D-phenylalanine: up to 350 mg a day
  
• Tyrosine: 500 to 1,000 mg up to three times a day
  

• Phosphatidylserine: 200 to 800 mg a day in divided doses
  

• Saint-John's-wort: 900 to 1,800 mg a day in divided doses; best for chronic low mood without incapacitating depression
  
• Lavender: For excess aggression or anxiety; can take orally or as an aroma therapy
  
• Rhodiola: 340 to 1,000 mg a day for low self-esteem and adrenal fatigue
  
• Crocus (saffron): 15 mg for depression with digestive issues
  
• Sage: For help processing buried issues that prevent moving on in life; burn in smudging ceremony
  

• Arsenicum album: perfectionistic and anxious
  
• Aurum metallicum: serious, despair, possibly suicidal
  
• Calcarea carbonica: childlike, teary, menstrual-related low mood
  
• Causticum: lot of loss experienced, crying, feels injustice
  
• Cimicifuga: headaches, swings of energy and depression, exaggerated fears
  
• Ignatia amara: grief from loss, lump in throat, keeps hurt inside
  
• Kali phosphoricum: insomnia, indigestion, exhaustion, and nervousness
  
• Natrum carbonicum: depression is experienced after a hurt, disappointment, or illness
  
• Natrum muriaticum: private and reserved person, cries alone, inadequate parent bonding
  
• Natrum sulphuricum: depression and mood changes post-head injury
  
• Phosphoricum Acidum: gray hair after stressor, fatigued, drained, low motivation
  
• Pulsatilla: looks for consolation, childlike, loves fresh air
  
• Sepia: great fatigue, slow digestion, organ prolapse
  
• Staphysagria: depression from anger or suppressed emotion, easily offended
  

Please see
chapter 5
for more remedy specifics.

Refer to the blood test list in
chapter 4
and schedule appropriate tests with to your doctor.

Low cholesterol/low HDL:

• Add oranges, dark chocolate, extra virgin olive oil, and hibiscus and black teas to your diet.
  
• Add 6 g of beta-glucan fiber supplement or oat bran.
  
• Consider stopping statin medication (with prescribing doctor's help) to see if this helps mood.
  

• SAMe: 400 mg four times a day
  
• B-complex vitamin every day
  
• Betaine: 3,600 mg a day
  

• Exercise
  
• Minimize highly cooked food
  
• Psyllium husk: 1 teaspoon twice a day in a big glass of water, plus plenty of fruits and vegetables
  
• Vitamin C: 500 mg three times a day
  
• Vitamin E: Mixed tocopherols 1,200 IU a day
  

• Iron: 25 mg up to three times a day with food
  

• Seaweed and kelp
  
• Thyroid glandular support
  
• Selenium: 200 mcg a day
  
• Tyrosine: 300 mg a day
  
• Consider natural thyroid replacement (Armour Thyroid, Nature-Throid) or T3 (Cytomel)
  

• DHEA: 5 to 15 mg a day, higher if needed
  

• Testosterone patch or compound pharmacy testosterone cream
  

• Avoid all wheat and gluten sources
  

• L-carnitine: 500 mg twice a day on an empty stomach
  

• Folic acid: 800 mcg of methyltetrahydrofolate form every day
  
• Vitamin B
  ₁₂
  : 1 mg every day; more may be needed if you are taking medications that are not working
  

• Vitamin D: 2,000 IU with food per day for every 10 ng/dL below 50 ng/dL
  

• Learn your blood type and consider following the dietary plan outlined in
  chapter 3
  .
  
• Lower exposures to heavy metals, pesticides, and chemicals in household cleaners, lotions, and so on.
  
• Follow steps 1, 2, and 3 of the detoxification plan in
  chapter 4
  .
  

If on birth control pills:

• Multivitamin
  
• Extra B-complex vitamins
  
• Do not take Saint-John's-wort