Mind and Mood Health

Stressed and Strung Out or Cool, Calm and Collected

Regain Balance the Natural Way

In its most basic definition, stress can be described as the inability to cope with the demands of life. On an individual level, the constant demands and the ability to cope with them and what life throws your way will differ greatly from one person to the next.

Stress and mood disorders are becoming increasingly common in naturopathic practice are linked to several other health issues such as heart disease, immune dysfunction like cancer and weight issues. People are becoming more reluctant to rely on SSRI drugs (anti-depressants) which are commonly prescribed for mood disorders. A 2008 study has found anti-depressant drugs no more effective than placebo. The study suggested talking treatments should replace drug treatments for clinically depressed people. Anti-depressants like Fluoxetine (Prozac) were prescribed more than 700,000 times in New Zealand in 2007 at a cost of almost $28 million. Auckland University Professor of Health Psychology Keith Petrie said the study had been properly done, and its findings were "important". Perhaps it is time to look at more natural treatment options for mood disorders.

This page will look at mood, stress and sleep issues and will focus on lifestyle changes and explain the fundamental supplements which form a foundation for optimal nervous system support as well as showing you the extra support you may need for your specific needs.

This category will interest those of all ages, but particularly those who are getting older like me. There are several products I recommend to keep your mind sharp, Neuro Nutrients is an excellent choice, and especially if you combine it with a high quality Omega 3 fish oil, and one of the best is New Zealand's own Hoki Omega3 fish oil. I like this product because of the very high DHA content it contains. DHA and EPA are both essential fatty acids which make up an Omega3 fish oil, and most foreign imported fish oils are of the "18/12" kind, check the label - and if it says 180mg EPA and 120mg DHA it will likely be an 18/12 blend which is the "standard" in the industry. Be sure to read Your Memory and Mood Disorders for useful information.

We all get stressed and anxious at times, after all - we are all human beings. I have written an interesting article on Anxiety a few years ago, and another called Cultivate your Calmness which you may find interesting. There are different products I recommend for anxiety, stress and fatigue, insomnia and stress in general. You will find more information about what each specific product does and is used for when you click on it. And naturally, we have more and stronger options for this category under the Member's section of the website. Enquire here.

Signs of a Stressed Nervous System

Anxiety Irritability Low libido Insomnia Depression and mood swings Physical and mental fatigue Muscular tension - neck, shoulders, lower back Inability to cope with small changes Difficulty making even basic decisions Poor immune responses

1. Make Lifestyle Changes to Help Restore Balance

The following tips and lifestyle habits can help you restore balance:

• Exercise Regularly                                                                                                                        

Exercise releases "feel-good" brain chemicals (hormones) and lifts energy levels. Regular physical activity can help reduce anxiety, depression and improve overall well-being.

• Avoid Caffeine, Nicotine, Sugar and Alcohol                                                                                         

While they may seem like a good idea for a "quick-fix", these substances contribute to low energy, mood swings and the inevitable insomnia. These substances also deplete vital nervous system nutrients such as Magnesium and B Vitamins. My advice to anybody who has a sleeping issue in particular is to very much avoid ALL forms, sources and quantities of caffeine for at least 6 weeks before deciding that "one cup of coffee is OK".

• Breathe Properly                                                                                                                           

When stressed or tense we tend to breathe much more shallow which can trigger further anxiety or tension. Try taking some slow deep breaths when you feel stressed and always focus on breathing slowly in through the nose, into the abdomen and not the upper chest.

• Eat Regular Healthy Meals                                                                                                              

Low blood sugar levels are a common trigger for anxiety, mental fog and fatigue. Eat regular healthy meals and snacks containing protein (not sugar!) to keep your blood sugar levels more stable and your mind alert.     

• Take Time Out for Yourself and Laugh!                                                                                            

Allowing time to unwind and rejuvenate should be your daily priority. Exercise, meditation and relaxing hobbies are all great ways to achieve this aim, and never dismiss the power of laughter to help you relax and see the lighter side of life. 

• Prioritise and Learn to Say NO                                                                                                      

Multi-tasking, often considered an efficient practice in the 21st century actually leads to anxiety and stress overload. Prioritising tasks and focusing on one job at a time can keep you from feeling overwhelmed.

2. Provide Foundation Nervous System Nutrients

Formula B-Complex - provides high potency B vitamins to support stress resistance, energy, mood balance and a healthy metabolism. Solgar use naturally derived B vitamins for optimal absorption and utilisation in the body. B vitamin requirements are often increased due to stress, poor diet, high alcohol and sugar intake and poor digestion. Deficiency signs include: mood swings & irritability, fatigue and poor stress resistance.
Magnesium Citrate -  Magnesium is the most commonly depleted major mineral under stress. I always recommend that magnesium supplementation, along with a top quality B Vitamin Complex, are your first port of call with stress, tiredness, irritability, sleeping disturbances and general malaise. Magnesium citrate is known as the "relaxing" mineral. Solgar's Magnesium Citrate comes from Albion, the world's leading manufacturer of chelated minerals.  Deficiency signs of Mg: nervousness, tension, tight or twitching muscles and fatigue.
Naturopaths Own HokiMega3 is a premium quality concentrated DHA & EPA. By concentrating the fish oil in this unique New Zealand product, we have obtained a total Omega 3 content of 40%. This is made up of at least 10% EPA and at least 27% DHA, more than twice the DHA of the vast majority of the cheap and imported Omega 3 products on the market. The most important component of Omega 3 for the structure & function of the brain and nervous system is DHA. Deficiency signs include: mood swings and disorders, poor memory and mental fatigue or "brain fog"
Naturopaths Own Daily-C is the strongest oral Vitamin C product available in Australia or New Zealand. It contains 3000mg of Vitamin C, including 1000mg of teaspoonoids per teaspoonl. Vitamin C is required for stress resistance and optimal adrenal function. Daily-C is a gentle non-acidic form made from premium ingredients for superior absorption. Deficiency signs include: fatigue and irritability as well as poor immune resistance.

3. Add Extra Support for Your Specific Needs

Mood & Sleep 5 HTP     Natural serotonin support to aid: Irritability Mood disorders Sleep problems PMT - especially with sugar or carbo cravings
Mood & Sleep L-Theanine -  Derived from Green Tea, with proven quick-acting relaxing effects to aid: Nervous tension Panic attacks Mental calm & focus
Stress, Exhaustion & Low Vitality   Neuro Nutrients is a unique combination of vitamins, amino acids and Ginkgo Biloba extract to aid: Key nervous system nutrients Mood balance Stress support
Stress, Exhaustion and Low Vitality Ashwaganda provides calming and rejuvenating effects for those who are 'tired but wired'. Ideal to revitalise after long periods of stress, and help you better withstand stress. Calming & rejuvenating Tired but tense person Helps adapt to & withstand stress revitalise after long term stress or illness