Health Hotline Magazine | November 2021

trial, depression scores dropped on average by six points, from moderately depressed to mildly or minimally depressed. Anxiety scores also improved. Try 400 mg of magnesium daily. EPA & DHA. Scores of studies have shown that EPA and DHA reduce the risk of depression, anxiety, impulsivity, and aggressiveness. These fats help the transmission of neurotransmitters, reduce levels of the stress hormone cortisol, reduce inflammation, and have been found to be significantly lower in people with depression compared to those without depression. Cold-water fatty fish are the best food sources of these important omega-3s, which means most of us don’t consume enough. Try 2 to 4 grams of combined EPA and DHA in fish oils daily. Phosphatidylserine (PS) . This phospholipid (a type of fat) is critical for maintaining brain cell health, keeping our brain cell membranes strong and fluid, allowing them to communicate with ease. It also helps protect brain cells from the negative e ects of stress, helps repair damaged cell membranes, and modulates the HPA axis, blunting the body’s hormonal stress response. Clinical research has found that PS supplements reduce the cortisol response to both mental and physical stress and can improve mood, including helping symptoms of depression and anxiety. Try 300 mg of PS daily.

found in cold-water fatty fish like salmon, sardines, and tuna, and 100% grassfed beef and bison are particularly important for mental health and are backed by a large body of research showing their benefits in depression and other mood disorders. Saturated and monounsaturated fats are other types of healthy fats; look for them in coconut oil, dairy and butter from grass-fed animals, pasture- raised eggs, nuts and seeds, avocados, and olive oil. Say Good Riddance to Processed Food and Sugar Our bodies are intricate machines, with lots of working parts, so it makes sense that the better the fuel, the better the performance. Think of highly processed foods and sugar like dirty burning fuel—it clogs up and slows down the machinery. Research has shown that people who eat trans fats, even in small amounts, have an increased risk of depression (these types of chemically altered fats are commonly found in fast food, fried food, commercial baked goods, and many processed foods). The same goes for sugar, with research showing a correlation between sugar intake and increased risk of depression, ADHD symptoms, bipolar disorder, and aggressive behavior. Work on replacing processed and sugary foods and drinks in your diet with nutrient-dense foods, focusing on colorful fruits and vegetables and healthy fats. One easy way to do this is to minimize the number of meals you eat out and make more meals at home (naturalgrocers.com/recipes is full of healthy and delicious recipes to stoke your creativity in the kitchen). And if you occasionally enjoy a burger and fries or pizza, don’t sweat it! As long as you’re eating healthy most of the time, your brain can handle these occasional indulgences. Mood-Boosting Supplements Supplements can help fill in some of the nutritional gaps of a poor diet, but they are not a substitute for healthy eating; it’s important to work toward improving your diet, in addition to taking supportive nutritional supplements. When you are eating well, supplements can neurotransmitter production, a healthy stress response, and are necessary for normal central nervous system function. Low levels of thiamin (B1), folic acid, B6, and B12 have been implicated in an increased risk of depression. Sixty days of supplementation with a B-complex has been shown to significantly improve depression and anxiety symptoms and overall mental health in people with depression. Look for a high-potency B-complex. Magnesium. Known as a calming mineral, much of the population consumes inadequate amounts of magnesium, and mental and emotional stress quickly deplete levels. Sometimes called the original “chill pill,” magnesium plays important roles in the nervous system, including modulating the hypothalamic-pituitary-adrenal (HPA) axis, our central stress response system. A study published in 2017 found that supplementation with 248 mg of elemental magnesium for six weeks resulted in a “clinically significant” improvement in depression scores among 126 moderately depressed adults. The positive e ects were observed within two weeks. After the six-week go the extra mile to support your mental wellness. B-Complex. The B vitamins are involved in healthy

Big dietary changes can be challenging. For support and guidance on your journey to healthier eating, consider making an appointment with your local Natural Grocers ® Nutritional Health Coach (NHC).

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