Megan Santiago's Blog, page 30
October 7, 2021
Understanding High Functioning Anxiety: Signs & How to Help
“High functioning anxiety,” while not a formal diagnosis, is a term that has been used to describe high-achieving people who experience high levels of nervousness and stress. It’s believed that high-functioning anxiety causes high performance in some individuals by triggering their “fight or flight” response. But what does high functioning anxiety feel like? And how can you help someone with it? In this article, we will explore these questions and more!
What are the symptoms of high functioning anxiety?
– high levels of stress and nervousness
– increased heart rate
-shortness of breath
-dizziness or lightheadedness from even small things such as a phone call with bad news.
-panic attacks that look like anger
– extreme worry about health symptoms that others would dismiss more easily (e.g., thinking the slight chest pain is a sign of a serious problem).
People with high functioning anxiety also tend to magnify everyday problems into larger issues in their minds (“I’m going to lose my job” instead of “I didn’t get enough done today.” ) The symptoms will vary depending on how an individual responds emotionally to challenges–some people may outwardly appear angry while others might feel extremely anxious. Some high-functioning anxiety sufferers might also have high levels of perfectionism, which can cause even more stress.
What are the causes of high functioning anxiety?So what is it that drives some people to experience high levels of nervousness or constant worry while others don’t?
There are several possible explanations for why someone may be at risk for experiencing high-functioning anxiety: genetics, brain chemistry and life experiences all play a role in how an individual responds emotionally to different situations.
High-performance work environments with long hours spent away from loved ones can add additional pressure. Chronic illness or pain often leads to increased feelings of vulnerability–and this could trigger strong emotional responses as well.
They may also have been raised by someone high functioning and they learned those behaviors from their guardian or parent.
Or a person could have felt like they were not enough as a child or that their family struggled so they are determined to not let that happen again.
How to help someone with anxiety?If you know someone high functioning who is experiencing high levels of stress or constant worry, it might be tough to figure out what’s going on. Your instinct may be to tell them everything will be okay and they need to calm down–but this won’t help!
Telling a person with high-functioning anxiety that things aren’t as bad as they think can lead the individual to feel more isolated and misunderstood. In fact, trying to convince an active worrier that their fears are irrational can make anxiety worse because it leads people with high-functioning anxiety to believe there must really be something wrong if others don’t agree.
The best way for anyone struggling with high-functioning anxiety is through support from friends and family members — not criticism–that means you too! your loved one is ready to get help from a medical professional, there are several things therapists recommend including: -meditation and deep breathing exercises (exactly what we do in our online course) -helping
Instead of trying to calm them down, it’s more helpful to acknowledge what they are feeling and show that you understand. Be encouraging instead of dismissive when someone high-functioning tells you about their nervousness or anxiety. You can say phrases such as: “I know this must be hard for you” or “This seems really stressful.” Just listening without judgment also goes a long way–and if the person has high-performing perfectionism tendencies, try not criticizing how they spend their time either!
Be patient and don’t take it personally if they are high maintenance.
Anxiety Relief TechniquesRelaxation techniques such as taking a deep breath and then clenching each part of your body and then relaxing them. Starting with your feet and going through every body part up until you get to your head.
If you feel like you are very anxious and you want help getting relief now, check out my Holistic Anxiety Relief Course
Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!
Buy Now We earn a commission if you make a purchase, at no additional cost to you. Can you self diagnose high-functioning anxiety?High-functioning anxiety can be difficult to self-diagnose but there are some signs that indicate high-functioning anxiety may be present in a person’s life. Generally, when people think of high-functioning they assume the individual must have all their mental health together so this type of diagnosis is often overlooked.
An important thing for individuals who suspect high-functioning anxiety in themselves or others around them to know is that even though high-functioning people seem mentally healthy most likely they haven’t been diagnosed yet because many times symptoms go unnoticed until an episode occurs where then the severity of the issue becomes very apparent.
Having too busy of a schedule can cause someone to feel overwhelmed and accomplish a lot but they may become overwhelmed and anxious. Anxiety can be very exhausting and cause someone to be very tired and then fall into depression, where they don’t want to get out of bed or go anywhere due to exhaustion.
Generalized Anxiety DisorderGeneralized anxiety disorder is just defined as excessive anxiety for 6 months or more. However, it can cause symptoms such as:
InsomniaRestlessnessIrritabilityTensionDry MouthPanic AttacksThis disorder is twice as common in women as it is in men and it is often treated with SRIs (serotonin reuptake inhibitors). (Tyrer & Baldwin, 2006)
What treatments are there?Cognitive-behavioral therapy is the most common treatment to help someone be able to worry less about their daily activities.
Also, medication use or there are natural supplements that work great to help you minimize your overall anxiousness.
Understanding High Functioning Anxiety: Signs & How to HelpHigh Functioning Depression: Best Natural Treatments?10 Journal Prompts for Anxiety: Get Relief NowThe Ultimate Way To Relax With This Epsom Salt Foot BathL-Glutamine: Essential for Healing Your Leaky Gut & AnxietyReferences:
Tyrer, P., & Baldwin, D. (2006). Generalized anxiety disorder. Lancet (London, England), 368(9553), 2156–2166. https://doi.org/10.1016/S0140-6736(06...
The post Understanding High Functioning Anxiety: Signs & How to Help appeared first on Holistic Momma.
September 28, 2021
High Functioning Depression: Best Natural Treatments?
High functioning depression is a type of depression where the sufferer can still function well in society. High functioning depression doesn’t mean that the person isn’t suffering from depression, it just means they are able to carry on with their life despite experiencing depressive episodes.
High functioning depression has been described as a “double edged sword” because while it allows people to maintain a normal lifestyle and participate fully in society, they also have a harder time recognizing that they need help for their mental health issues. This article will discuss what high functioning depression is, how you can tell if you have it and treatments available for those who suffer from this condition. Scroll to the bottom if you want to try the quiz!
What does it mean to be high-functioning?With high-functioning means that you are able to carry on with your daily life even though you have depression. High-functioning people usually don’t seek help for their depressive episodes, they just keep it to themselves and try not to let anyone else notice what’s going on in their lives.
High-functioning depression is a more serious condition than regular or major depression because while suffering from any form of depression can be difficult, high functioning sufferers have the added pressure of having to hold everything together when they may feel like falling apart at times.
It can be harder to detect as well, since someone may seem like they are fine and they may be opposed to seeking help, due to seeming like they are okay.
High-functioning depression is at the fourth level, which means that your ability to cope with life will be severely impacted by your depressive episodes and may lead to serious health problems if not diagnosed correctly.
High-functioning people usually don’t recognize their symptoms as signs of a mental illness or seek help for them because they feel like it’s just “how they are”. If you think you might have high functioning depression then read on for some helpful information.
What actually causes depression?There are many causes of depression, some known and others unknown. The most common causes include genetics (your family history), brain chemistry changes (neurotransmitters like serotonin), hormonal imbalances, drug abuse/addiction, major life events or chronic pain that is not managed well by medication.
Furthermore things such as anxiety, trauma and alcoholism can contribute to an individual’s depression.
Insulin resistance is prevalent in depression sufferers in addition to other major psychiatric disorders. A combination of oxidative stress and a decrease in production of ATP and high-energy related molecules. Without the brain receiving the glucose it needs, it can not function properly (hence why it’s hard to think when we are hungry). Your brain requires up to 20% of your body’s glucose supply and around 20-30% of your caloric intake. (Kim, 2018)
High Functioning Depression SymptomsAccording to the DSM-IV, there are several types of depressive episodes. High-functioning depression falls under atypical depression which means that sufferers tend to experience mood reactivity and sleep more than is necessary. High-functioning depression symptoms are similar to major or clinical depression. Some symptoms include:
increased appetite or weight gain excessive feelings of guilt even though you aren’t responsible for whatever it is that’s making you feel this way High-functioning people can often be very critical of themselves without realizing what’s happening in their heads because they don’t think about how these feelings could indicate a mental illness like major depression or bipolar disorder.fatigueloss of interest in activities they once enjoyedeven thoughts about death often without a suicide attemptHigh functioning people with depression also have a hard time concentrating on tasks at hand and making decisions that involve potential risks. Treatments for High Functioning DepressionHigh-functioning depression treatment is similar to that of regular or major depression with a few added steps in order to help the sufferer cope more effectively. There are many different types of treatments available including cognitive behavioural therapy, medication and even online counselling through sites like Betterhelp .
Treatment may take awhile before you feel any improvements so it’s important not to give up hope if you don’t see results right away. A key factor when dealing with high functioning depression is making sure you have strong support from family members who love and care about you because their encouragement can really make all the difference in helping move forward during challenging times..
People who suffer from high-functioning depression often don’t seek help because they feel like everything will turn out okay if they just keep pushing through but this isn’t true.
High-functioning people need support in order for their condition to improve so make sure you tell a family member/friend about what’s going on in your life. Ask them to help support you while getting treatment.
High functioning depression treatment typically includes cognitive behavioural therapy (CBT) which helps correct faulty thinking patterns and medication.
High-functioning people can also benefit from joining a support group where they are around others who know what it’s like living with this type of depression. Having a community that can relate it can make it easier with support.
Natural Treatments for DepressionGoing to a mental health counselor is totally different than going to a psychiatrist. A counselor helps you with your concerns by using talk therapy, art therapy or other forms of natural therapy to help you change your thinking.
Vs. A psychiatrist is going to prescribe you medications for your depression, anxiety, etc.
This is not to say you should avoid taking your medication. However, there are natural ailments listed below that help with depression overall.
I wrote a post about the health benefits of Niacin for Depression that talks about how to take it and how it impacts depressive symptoms.
In addition, research has shown many nutrients including DHA, B-vitamins, antioxidant-rich foods, exercise and sunshine to be effective in helping someone deal with any form of depression.
A recent study showed that pyridoxal-5-phosphate (P5P) which is the active form of Vitamin B-6 combined with folate and B-12(methylcobalamin) greatly contribute to neurotransmiter production via methylation reactions. (Kim, 2018)
Furthermore, exercising is a GREAT antidepressant! Yoga and weight training help bring your cortisol down which helps you have a better stress response. (Thirthalli et. al., 2013)
How does your gut health affect your depression?Your body protects itself through a healthy tight nit gut combined with mucosal lining to fight off bacteria and foreign antigens. Inflammatory processes in the gut and brain have been shown to decrease the production of serotonin and Brain derived neurotrophic factor (BDNF). Increased inflammatory cytokines were shown in mice who had a decrease in healthy bacteria Bacteroides spp. (Kim, 2018)
The enteric nervous system is where your gut and brain are connected, hence why you get hangy when you are hungy. Also why sugary foods can be very addicting especially when you are depressed. This is because they provide a short-term boost of serotonin.
Since there is often brain inflammation in depression and anxiety sufferers, focusing on minimizing this inflammation is a great place to start. Leaky gut or intestinal permeability can contribute to a supressed immune system and an increase in inflammation. Working on your gut health can be very beneficial in improving food sensitivities, immune response and even anxiety and depression.
Read more about how L-glutamine is effective against leaky gut.
Prebiotic and Probiotic Foods for DepressionIn addition you can consume foods that help feed your healthy bacteria such as bananas, chicory root, artichoke, garlic and more. These prebiotic foods are fiberous and they feed the probiotics that your body naturally produces.
Probiotic-rich foods would include foods that are fermented such as a plain kefir (stay away from sugary yogurts or kefirs), kombuchas can have some. However, your better options are going to be like real pickles, kimchi and kefir.
Antidepressant’s Role on Gut HealthWell unfortunately a lot of medications can contribute to gut bacteria imbalances ESPECIALLY ANTIBIOTICS!!
I’m not saying don’t take your medications, however it would be great for you to supplement with L-glutamine and a great probiotic when you are on medications. However, just take your probiotics and L-glutamine 2 hours before your medications.
Iproniazid is a drug that is a MAO inhibitor which is an antidepressant but it’s also antibacterial. Which in most cases would be great, however it doesn’t descriminate and can wipe out the healthy “good” bacteria that your gut does produce to protect you. (Kim, 2018)
How is High Functioning Depression Diagnosed?High functioning dession can be difficult for your doctor to diagnose because you aren’t showing many outward signs of struggling as someone who has regular depression would do – i.e., not going out much, spending most days crying etc..
Your doctor will ask questions from an extensive questionnaire they use called the PHQ-R which only takes five minutes but asks about depression symptoms and how they affect your life. The PHQ is a patient health questionnaire
However, just like other forms of depression such as major depressive disorder, you may display symptoms like insomnia, loss of interest in things you typically enjoy, etc. You can take the depression quiz below to get a better understanding of the symptoms to be aware of.
You can also take urine tests to see your neurotransmitter levels. This gives you a very accurate idea of what you need to improve whether it’s through changing your diet or supplementation.
The best part is that you can get your results from your home and you don’t have to have your doctor’s permission to find out information on YOUR OWN BODY. How amazing is that?!
Neurotransmitter Panel (Basic) Urine TestNeurotransmitter levels can provide valuable insight into your health and wellbeing. This panel evaluates nine neurotransmitters: serotonin, GABA, dopamine, norepinephrine, epinephrine, glutamate, glycine, histamine and PEA.
This is the basic panel so it mainly just covers your neurotransmitters, giving you a better idea of what you should take and do in order to have optimal health.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. Neurotransmitter Panel (Comprehensive) - Life Extension In addition to the Basic Neurotransmitter Panel (LC100058), which tests for 9 neurotransmitters (PEA, Dopamine, Norepinephrine, Epinephrine, Serotonin, Glutamate, GABA, Glycine, and Histamine), we offer this expanded comprehensive panel which includes the 9 neurotransmitters mentioned above, the neuroactive amino-acid taurine and several NT precursors and metabolites, namely, Tyrosine, Tyramine, DOPAC, 3-MT, Normetanephrine, Metanephrine, Tryptamine, and 5-HIAA.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. Additional Self-quiz to see if you have High Functioning DepressionDo you feel tired often?
Have lost interest in activities you used to enjoy?
Are your feelings easily hurt or do small things bother you more than they once did?
Do thoughts about death come up without an actual suicide attempt being made?
Have problems concentrating on tasks at hand causing errors where there wouldn’t be any before?
If the answer is yes to three out of these five symptoms then you may be showing signs of High-functioning depression. Which is something that needs to be treated because it can lead to major or clinical depression.
High Functioning Depression: Best Natural Treatments?10 Journal Prompts for Anxiety: Get Relief NowThe Ultimate Way To Relax With This Epsom Salt Foot BathL-Glutamine: Essential for Healing Your Leaky Gut & AnxietyHow to Increase GABA Naturally- The Complete GuideIs there a depression quiz I can take?Yes there is a quiz that Aaron Beck created that is called Beck’s Depression Inventory. This depression quiz ia a commonly used one by therapists/mental health counselors to evaluate an individual’s level of depression.
Questions are graded on a 0-3 scale, there are 21 questions and you score yourself 1-10 these are normal, all the way up to over 40 as being extremely depressed.
If you want to take Beck’s Depression quiz, click the button below.
Beck’s Depression Inventory QuizIn SummaryIt is best to talk to your doctor if you have any of the depressive syptoms listed above or if you tested high on the Beck’s Depression Inventory then I recommend making an appointment with a mental health counselor.
Although most go to their doctor’s first, a mental health counselor can help you to make lifestyle changes and focus on what is contributing to your depression.
The help of a holistic, functional or naturopathic doctor may be helpful in looking at the chemical aspect of your high functioning depression.
Just a reminder that rest is just as important as going all the time. Resting allows you to perform better in your daily activities than you would if you just pushed through your fatigue.
References:
Kim, Y.-K. (2018). Understanding depression vol. 1. Springer.
Substance Abuse and Mental Health Services Administration. DSM-5 Changes: Implications for Child Serious Emotional Disturbance [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. 3, DSM-5 Child Mental Disorder Classification. Available from: https://www.ncbi.nlm.nih.gov/books/NB...
Thirthalli, J., Naveen, G. H., Rao, M. G., Varambally, S., Christopher, R., & Gangadhar, B. N. (2013). Cortisol and antidepressant effects of yoga. Indian journal of psychiatry, 55(Suppl 3), S405–S408. https://doi.org/10.4103/0019-5545.116315
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September 18, 2021
10 Journal Prompts for Anxiety: Get Relief Now
Writing is a mental health therapy that has been proven to relieve anxiety and mental stress. In this article, you will find 10 journal prompts that have been designed for people who suffer from mental illnesses such as anxiety. Whether you’re an experienced journaler or just starting out, these tips will help you improve your mental well-being. Do you want to improve mental health through journaling but don’t know where to start? Then this article is just for you!
[image error] Can Journaling relieve anxiety?Yes! It, similar to a food diary, can help you track what made you feel anxious and what was most effective in helping you. I talk more about tracking and analyzing your anxiety in my Holistic Anxiety Relief Course!
Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!
Buy Now We earn a commission if you make a purchase, at no additional cost to you. Can journaling help mental illness?Absolutely.
It can be like a therapy session except for its one way and just venting that you can visualize by seeing it on paper!
How do I cope with anxiety?There are many natural ways to cope with anxiety, that’s what this blog is all about. In this post, I have focused more on the mental aspect of mental health. Whereas some other posts include more about how to deal with the chemical or physical aspect of anxiety.
Simple ways to cope are to first take care of your chemical imbalance with exercise, balanced meals (organic foods, with fat, fiber, and protein), deep breathing, and supplementation. I talk more in-depth about this in my Holistic Anxiety Relief Course.
Here are some other posts you might like:
10 Journal Prompts for Anxiety: Get Relief NowThe Ultimate Way To Relax With This Epsom Salt Foot BathL-Glutamine: Essential for Healing Your Leaky Gut & AnxietyHow to Increase GABA Naturally- The Complete Guide3 L Carnitines for Adhd That Actually Make Your Life BetterHere are the 10 journaling prompts for anxiety:What would you like to leave behind?2. Make a list of your mental health goals.
3. Describe the mental activity that makes you most relaxed.
4. Describe your happy place, what it looks like, smells like, and feels like.
5. Write about the people that mean the most to you and why.
6. Write a list of your strengths and weaknesses. Look at your list of “weaknesses” and ask yourself if they are really true.
7. Write a list of things you accomplished today, did the dishes, worked, talked to people, exercised, etc.
8. What does an anxious day typically look like for you and what are some ways that you can relax best in those situations?
9. Write about a happy childhood memory you have.
10. Write about what you are most thankful for.
At the end of each day, spend some time thinking about all the things that happened. Reflect on these events and write down at least one thing you’re grateful for in your journal. This mental health therapy is a great way to get rid of negative mental patterns and mental health issues such as anxiety.
*Bonus 11: Draw or color in your journal, if that’s something you enjoy doing. This mental health therapy will help you to focus on the present moment rather than worrying about what happened yesterday or what might happen tomorrow. Try it out for yourself!
At the end of every day, I find myself grateful for having been able to accomplish so much – even when certain days didn’t go according to plan! In addition, spending some time thinking about my mental health goals helps me get motivated towards achieving them. What are your mental activity relaxation methods? Do they make sense? It can be anything from going outside and taking a walk, listening to music while cooking dinner with a friend.
What is the best anxiety journal? Amazon.com: Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude: Gratitude Journal $6.99A great way to keep track of what you are thankful for and focus on all the good you have in your life.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 09/19/2021 02:23 am GMT This book is more of a gratitude book, but I included it since focusing on gratitude can help you be less anxious overall. The two below give you many different journal prompts for anxiety, self-love, and self-confidence.
Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion, and Embrace Who You Are: Logan MSW LCSW $9.59This colorful journal was created by a licensed clinical social worker and it has many positive affirmations in addition to journal prompts for anxiety.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 09/19/2021 02:31 am GMT True You: A Self-Discovery Journal of Prompts and Exercises to Inspire Reflection and Growth: $19.79 This is a book that gives you journal prompts to write in every day that helps with anxiety and allow you to focus on your strengths and positive things.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 09/19/2021 02:28 am GMT If anxiety is something you suffer from, I recommend trying out one of these journal prompts for anxiety or purchasing one of these journals that will guide you through daily prompts you can write to focus on positivity and growth.
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September 16, 2021
The Ultimate Way To Relax With This Epsom Salt Foot Bath
Do you know that Epsom salt is a great way to get magnesium into your system? Magnesium has many benefits, but it’s hard for our bodies to absorb the necessary amount. Epsom salt foot baths and soaks give us an easy way to reap all these benefits because they dissolve the salts in water that we soak in or bathe in. This article will tell you everything you need to know about how an Epsom salt bath can help with your health!
If you don’t have time to read this article but want to know the recommended products for the recipe here they are: Amazon.com: Evolution Salt - Bath Himalayan Salt Coarse Lavender 26 oz
$9.90 Add this to your bath to relax, hydrate, detox, and heal your skin and body.
Buy Now Life-Flo Pure Magnesium Oil | 100% Pure Magnesium Chloride Spray from Ancient Zechstein Seabed |Relaxing & Rejuvenating Muscles & Joints | 8 oz
$10.59 Four sprays are equal to 66mg of magnesium and can be added to a bath or applied topically to the bottom of your feet.
Buy Now Life-flo Pure Magnesium Flakes | Concentrated Magnesium Chloride Crystals (44 oz)
$20.49 These magnesium flakes are great to add to your bath to help you relax, get more magnesium absorbed via the skin and helps you with muscle soreness and cramping.
Buy Now Natural Vitality Cream Natural Calm Magnesium , 4 oz
$35.00 60mg of Magnesium per teaspoon of creamDoes not tingle Absorbed effectively since it bypasses the liver Buy Now Amazon.com: Amazon Brand - Solimo Epsom Salt Soak, Magnesium Sulfate USP, 8 Pound 
$5.96 Add some Epsom Salt to your bath for a relaxing, magnesium-rich bath that will help with fatigue and muscle soreness.
Buy Now What are the benefits of soaking in Epsom salt?There are a lot of benefits to soaking in Epsom salt. Magnesium helps the body absorb other minerals and vitamins into our system, which can help with everything from sleep to energy levels. Magnesium is also known as an anti-inflammatory mineral because it’s able to reduce swelling and redness when applied topically or taken internally. Epsom salts have been used for centuries by those who suffer from muscle aches, cramps, sore joints, skin conditions like eczema or psoriasis, stress relief, constipation and so much more. It even relieves pain associated with migraines!
What do you need for this soak?You will only need three ingredients: hot water (as hot as salt? !) Epsom salt and lavender if you want to add some aromatherapy benefits.
How do I soak my feet?First, fill up your bathtub with the hottest water that’s safe for your skin. You can start off by adding just one cup of Epsom salts into the tub until it dissolves completely before filling up more. It may take a little while longer than regular bubble baths but this is normal! Once all the crystals are dissolved, slowly slide both feet in at once so they’re submerged under the hot water without getting burned (just like when using ice cubes). If there isn’t enough room in your tub or shower area, consider investing in an Epsom salt foot bath.
How much magnesium is in epsom salt?An important thing to know is that the magnesium in Epsom salt can’t be absorbed through your skin. While there’s some magnesium present, it won’t do much good for those of us looking for a full-body health boost or treatment. If you want to get more out of this soak than just an invigorating hot water experience, consider adding Magnesium oil.
There are Magnesium flakes that are higher in magnesium and can be combined with magnesium oil to create a magnesium soak. To do a magnesium soak, add a few drops of magnesium oil to the Epsom salt foot bath and stir. It won’t bubble up as regular salts do, but it will dissolve into your water! You can also purchase Magnesium flakes or oils on Amazon.
Once you’ve soaked for 20 minutes (or longer if you want more time) rinse off with warm water before patting dry with a towel. Finish by applying lotion all over your feet to keep them soft and hydrated. Make sure to drink a lot of water when getting out of the soak as it can cause a need for water.
In order to properly hydrate yourself, your body requires electrolytes like magnesium and water. Magnesium can be found in foods like green leafy vegetables, pumpkin, and avocados. It’s also present in many other supplements you may take such as protein powders, calcium, and potassium.
A magnesium Epsom salt foot bath is a great way to get extra nutrients into your body without having to eat any more than usual! Try it out once or twice a week for the best results.
There are a lot of benefits to soaking in Epsom salt, relaxation and fighting insomnia are two of them. However, by putting your body into a state of relaxation, you are also increasing your production of GABA which helps your body relax further.
Magnesium helps the body absorb other minerals and vitamins into our system, which can help with everything from sleep
If you’re looking to give yourself some spa-like treatments at home then an epsom salt soak is definitely something that should be added onto your list of things to try! This simple treatment can help reduce stress levels, improve sleep quality , ease muscle
What are other ways I can benefit from epsom salts?There are lots of different ways to use Epsom salt as a natural remedy! You could add them into bathwater , make foot pads with cornstarch and Epsom salts , put crystals under running water when washing vegetables at home or even mix up a scrub with coconut oil and Epsom salt.
What other ingredients should I add?If you’d like to include some aromatherapy benefits in your Epsom salts soak, consider adding lavender oil ! Lavender is known for its relaxing properties and can help ease the mind as well as muscles. Give it a try! You might also want to check out these cozy Epsom salt bathrobes that are perfect after a long day of work or play!
A recent study showed that the use of Magnesium Chloride taken orally by rats decreased their anxiety and stayed in their system for up to 12 days. (Macías-Carballo, et. al.,2021)
However, individuals who have taken magnesium before and have not had a good absorption should try topical magnesium, with Epsom salt and magnesium flakes.
If you struggle with anxiety and you are tired of researching what supplements to take or what natural alternatives there are check out my Holistic Anxiety Relief Course
Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!
Buy Now We earn a commission if you make a purchase, at no additional cost to you. Here is how to do a proper epsom salt foot bath while soaking in magnesium. First, fill up your bathtub with hot water (as hot as possible). Once all the Epsom Salt crystals dissolve pour both feet into the tub, letting them soak for about 20 minutes.
Add Magnesium Oil and Magnesium Flakes, these will help increase your absorption of Magnesium and bypass the liver compared to oral supplementation.
Here is What You Need:Magnesium Flakes have higher amounts of Magnesium1 cup provides 90mg of Magnesium Life-flo Pure Magnesium Flakes | Concentrated Magnesium Chloride Crystals (44 oz) $20.49These magnesium flakes are great to add to your bath to help you relax, get more magnesium absorbed via the skin and helps you with muscle soreness and cramping.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 09/17/2021 07:13 pm GMT Contains 215mg of Magnesium per 8 spraysStart out with less in your bath and increase if you would likeMagnesium oil can cause a tingling feeling, if it does only apply it after you get out of the shower mixed with lotion and skip it in the bathCan be absorbed through the skin which can be highly effective Life-Flo Pure Magnesium Oil | 100% Pure Magnesium Chloride Spray from Ancient Zechstein Seabed |Relaxing & Rejuvenating Muscles & Joints | 8 oz $10.59 Four sprays are equal to 66mg of magnesium and can be added to a bath or applied topically to the bottom of your feet.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 09/17/2021 03:26 pm GMT Improves hydration (himalayan salt is full of minerals)Balances Ph of SkinRelaxes with lavender and saltDetoxifies toxins that can contribute to anxiety Amazon.com: Evolution Salt - Bath Himalayan Salt Coarse Lavender 26 oz $9.90 Add this to your bath to relax, hydrate, detox, and heal your skin and body.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 09/17/2021 03:29 pm GMT Helps with aches and painsMagnesium Absorption Amazon.com: Amazon Brand - Solimo Epsom Salt Soak, Magnesium Sulfate USP, 8 Pound $5.96 Add some Epsom Salt to your bath for a relaxing, magnesium-rich bath that will help with fatigue and muscle soreness.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 09/17/2021 03:40 pm GMT First, fill up your bathtub with hot water (as hot as possible). Once all the crystals dissolve pour both feet into the tub, letting them soak for about 20 minutes.
If you’re looking to give yourself some spa-like treatments at home then an Epsom salt soak is definitely something that should be added to your list of things to try! This simple treatment can help reduce stress levels, improve sleep quality, ease muscle aches or even make skin glow again! Give it a try today! An article explaining the benefits of an Epsom salt foot bath and soaking in magnesium.
If you’d like to include some aromatherapy benefits in your Epsom salts soak, consider adding lavender oil! Lavender is known for its relaxing properties and can help ease the mind as well as muscles. Give it a try! You might also want to check out these cozy Epsom salt bathrobes that are perfect after a long day of work or play! Choosing Your Epson: The Different Grades & What They Mean For Soaks.
What toxins does Epsom salt remove?
What is Epsom salt good for?
-How to use Epsom salts in a foot bath.
-Aromatherapy benefits of lavender oil.
References:
Macías-Carballo, M., Rosas-Navarro, S., López-Meraz, M. L., Beltran-Parrazal, L., & Morgado-Valle, C. (2021). Anxiolytic effect of chronic intake of supplemental magnesium chloride in rat. Behavioural brain research, 413, 113460. https://doi.org/10.1016/j.bbr.2021.11...
The post The Ultimate Way To Relax With This Epsom Salt Foot Bath appeared first on Holistic Momma.
September 14, 2021
L-Glutamine: Essential for Healing Your Leaky Gut & Anxiety
Are you constantly feeling anxious? Is your stomach bloated and gassy? Are you experiencing acid reflux or heartburn after eating certain foods? Leaky gut is a condition that can cause these symptoms. In this blog post, we will discuss leaky gut and how L-glutamine supplements may help to relieve these symptoms.
L-Glutamine supplements are an amino acid that is used by the body in many ways including the healing of the lining of the intestine called the epithelium. This helps reduce inflammation caused by food sensitivities, diets high in sugar or processed carbohydrates, alcohol consumption, stress, and other lifestyle factors. When taken with meals it can also improve absorption of nutrients from food which helps to maintain healthy blood sugar levels already
L-glutamine is an amino acid that the body uses to form protein. It exists in our cells, muscles, bones, organs, and digestive systems. L-glutamine is also a precursor for glutamic acid which can break down into GABA or glutamate.
During intestinal permeability or ‘leaky gut’, the tight junctions between the cells of the intestinal wall open up allowing foreign particles through these junctions into the bloodstream instead of being digested by enzymes with other nutrients in food. Leaky gut can alter moods because when foreign particles pass through these junctions they trigger an immune response in your body releasing inflammatory chemicals in your bloodstream which have been associated with anxiety disorders.
How does leaky gut affect the gut-brain axis?When the tight junctions in the digestive system are weakened it allows undigested proteins, fat, toxins, pathogens through these junctions into your bloodstream. Your immune system begins to react to these foreign particles circulating throughout your body which causes inflammation.
How Leaky Gut Syndrome Affects Mental Health Disorder
Leaky gut syndrome has been found to be associated with mental health disorders such as autism spectrum disorder ( ASD ), major depressive disorder ( Type I & II ), bipolar depression, PTSD, panic disorder, OCD.
Symptoms of leaky gut include
chronic fatigue painbloating after mealsheadaches or migrainesmood swings or irritabilitybrain fog or difficulty concentrating / focusingPeople who suffer from autism have severely impaired intestinal permeability. Patients with autism have been associated with many intestinal problems such as gut dysbiosis ( such as bacterial or yeast overgrowths ), parasites, and SIBO.
Maury Rubin, a well-known pediatric gastroenterologist, has found l-glutamine, fish oil supplements, probiotics, and dietary changes to be beneficial in healing the gut of autistic children.
Anxiety caused by a leaky gut may be triggered by a reaction to food sensitivities. The symptoms of which can mimic anxiety disorders such as panic attacks, generalized anxiety disorder, social anxiety disorder, obsessive-compulsive disorder ( OCD ), etc.
L-glutamine supplementation for leaky gut?The research suggests that l-glutamine supplementation is beneficial in treating symptoms of mental health disorders and digestive symptoms associated with leaky gut. It has been used as an aid to repair intestinal permeability and symptoms of leaky gut syndrome like:
inflammation and bloating after eatingintestinal discomfort and paingas and bowel movement changes ( diarrhea or constipation )loss of appetite or body weight gain due to inflammation throughout the body causing loss of appetiteMost importantly it is vital that people suffering from leaky gut syndrome seek medical attention and begin supplementing their diet with l-glutamine. L-glutamine can help heal leaky gut by restoring these tight junctions in the digestive tract which improves symptoms of mental health disorders such as ASD, depression, anxiety disorders, bipolar depression, panic
Does L-glutamine help heal leaky gut?– L-glutamine is anti-inflammatory. It has been shown that people with IBS (irritable bowel syndrome) have impaired intestinal barrier function and increased inflammation, furthering the problems associated with leaky gut.
L-glutamine supplements are believed to help heal the walls of the intestines by repairing mucosal lining. Since l-glutamine can reduce inflammation it helps decrease permeability or ‘leaky gut.’
A study done in 2013 proved that glutamine supplementation improved both glucose metabolism and intestinal permeability (decreasing leaky gut) in rats who were fed a high fat diet . Although this study was not completed on humans there is evidence that l-glutamine alone may repair leaky gut.
How much glutamine should I take for gut health?– The recommended daily intake of l-glutamine for adults is 19mg/kg of body weight.
In a study done over 8 weeks with 106 patients, taking 5g of glutamine per day improved their IBS symptoms in addition to their gut permeability. (Zhou, Q., Verne. et. al., 2019)
There are different studies showing the safe dosage rates that may vary depending on what you are trying to use it for. For example, some studies show that taking 15g glutamine causes no side effects while others have shown 20g glutamine was too much and did give negative side effects .
If you are looking to heal leaky gut or intestinal permeability your doctor will recommend a high dosage rate. A study showed 1750mg doses three times per day were beneficial. It’s important to talk to your doctor before taking any supplements in case there is any concern for interaction.
However, you consume glutamine in protein-rich foods that you eat on a daily basis.
Is there a difference between glutamine and L-glutamine?L-glutamine is the glutamine molecule with an additional hydrogen atom. L-glutamine has been studied for its effect on intestinal cell proliferation and it has been shown that l-glutamine stimulates growth in intestinal cells.
What does the L in L-glutamine stand for?L-glutamine is the natural form of glutamine. An additional hydrogen atom has been added to make it L- instead of D-glutamine.
L-glutamine is a common dietary supplement and looks like a white powder. It has no taste or smell so it can easily be blended into liquids or food products. L-glutamine supplements are often combined with other health-promoting vitamins, minerals, nutrients, and amino acids used to support mental wellness.
When is the best time to take L-glutamine?Some studies have shown it is best to take l-glutamine in the morning and at night before bed. This keeps a healthy level of glutamine in your bloodstream while you sleep.
Can you take L-glutamine everyday?Yes, there are no known negative side effects of taking L-glutamine daily. You should talk to your doctor before taking L-glutamine supplements to determine the dosage rate that is best for you. Some studies have shown 500mg doses three times per day may be beneficial.
Is l-glutamine safe?If you are suffering from a pre-existing health condition or are on prescription medications it is important to check with your doctor before beginning supplemental use of l-glutamine. There are many positive testimonials showing how l-glutamine has helped people suffering from irritable bowel syndrome (IBS), leaky gut syndrome, and inflammatory bowel diseases like Crohn’s disease.
How fast can you heal a leaky gut?It can take up to 2-3 weeks for your intestinal permeability to start improving as your gut starts to heal. The longer you have been suffering from leaky gut the longer it may take for your body to start repairing itself.
Can a gluten-free diet heal a leaky gut?The simple answer is no. Gluten-free diets do not help with l -glutamine supplementation, they are two very different things and only a doctor will be able to diagnose whether you actually have leaky gut syndrome or not. It is important that if you have been diagnosed with leaky gut syndrome by a doctor that you follow their advice before making any dietary changes.
If you suspect that gluten could be causing inflammation in your body, checkout my article Can Gluten Cause Migraines, to learn about gluten’s sneaky way of impacting the body that doctors won’t tell you about.
Can L-glutamine make you tired?While many people have reported feeling tired or groggy after taking L-glutamine there are no studies showing this is a side effect. If you are feeling sleepy it may be because of low blood sugar. Taking smaller doses more frequently can help with this issue.
Conclusion:L-Glutamine can help repair leaky gut as well as heal the intestines and improve mental health by reducing inflammation. High dosage rates of glutamine supplements have not proved to be harmful, but make sure you consult your doctor before taking high doses. There is a difference between glutamine and regular glutamine (l-glutamine), but they both work similarly and both are effective in healing the lining of the intestinal walls.
References:
Zhou, Q., Verne, M. L., Fields, J. Z., Lefante, J. J., Basra, S., Salameh, H., & Verne, G. N. (2019). Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome. Gut, 68(6), 996–1002. https://doi.org/10.1136/gutjnl-2017-3...
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September 13, 2021
How to Increase GABA Naturally- The Complete Guide
Do you have trouble sleeping? How about anxiety or panic attacks? If so, there is a good chance that your GABA neurotransmitter levels are low. This article will discuss how to naturally increase GABA neurotransmitters with lifestyle choices, diet, and supplementation. We will also cover what symptoms may occur if GABA levels are too high or too low.
What is GABA?GABA, also known as gamma-aminobutyric acid. Is a neurotransmitter that works to relax the body, including the muscles. (Jorgensen E. M., 2005)
Neurotransmitters are the cells in your brain that communicate and cause you to feel happy, anxious, sad, angry, etc. They also communicate with the rest of the body to help you function properly. They are named based on the location of the cells.
A lack of GABA can cause weight gain, because GABA supports Leptin production making you feel full ans satiated.
What stimulates GABA release?The best way to naturally increase GABA is through relaxation.
It is an inhibitory neurotransmitter that causes you to relax, helps reduce insomnia and signs of depression. (Ngo, D. H., & Vo, T. S., 2019)
This may be achieved by practicing meditation, getting a massage, or listening to music. If you are feeling stressed out, try taking a hot bath with Epsom salts and lavender oil added in for an even more relaxing effect.
Doing some yoga stretches can also help calm the mind while strengthening the muscles at the same time!
Other ways of increasing GABA release include being around people that you love, spending time outside on nature hikes, and staying away from stimulants such as alcohol, caffeine, and nicotine which can actually cause GABA levels to drop over time.
If you feel like you are too anxious and you need help getting a grip on your anxiety, check out my Holistic Anxiety Relief Course
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A healthy balanced diet high in proteins but low in carbohydrates will promote optimal nervous system function including helping neurotransmitter production.
Gut bacteria are able to produce GABA, therefore eating pre-biotic and probiotic-rich foods can help increase GABA production in the gut.
The best pre-biotic & probiotic foods are:
bananas (prebiotic)onions (prebiotic)garlic (prebiotic) Kefir (probiotic)sauerkraut (probiotic)kimchi (probiotic)What happens if GABA levels get too high?Too much GABA can cause sedation or sleepiness.
An excess of GABA neurotransmitters may also manifest itself in muscle weakness, slow breathing rates (less than 12 breaths per minute), and hypotension which is low blood pressure.
How do you know if your GABA levels are becoming too high?One way to tell that there might be an issue with elevated GABA would be excessive yawning during the day followed by drowsiness soon after. If this occurs it should become a priority to decrease one’s exposure to things such as alcohol
What causes a GABA deficiency?Causes of GABA deficiency may include a poor diet, alcohol consumption, and common prescription medications.
How do you know if your GABA levels are low? If an individual feels irritable or restless when they can’t sleep at night this is a good indication that their neurotransmitter levels should be checked. Another symptom would be feelings of panic attacks which leads to rapid breathing rates (more than 16 breaths per minute) with little exertion
How much GABA does the body produce naturally each day?The average adult produces roughly 70mg-100mg of GABA on their own. This amount will fluctuate depending upon what time it is throughout the day though due to bodily functions such as digestion slowing down during sleep.
Does exercise increase GABA?Side effects:Yes, research has shown that both aerobic and anaerobic exercises will increase GABA levels in the body. How much does exercise affect neurotransmitter production? One study showed a significant reduction in anxiety symptoms when participants engaged in at least 150 minutes of physical activity per week.
Some people may experience drowsiness or fatigue after taking GABA supplements even with the dosage taken early in the day.
How do you know if your GABA is too high? If one experiences excessive sedation after taking a dose then they should consult their physician about how to lower these levels through diet changes such as decreasing caffeine intake while increasing protein consumption which can help maintain healthy nervous system function without side effects
What is the best form of GABA to take?Supplemental forms of GABA are available in capsule or tablet form.
If you are having trouble sleeping, research shows taking a GABA supplement with L-Theanine (amino acid) is effective for improving the quality of sleep by increasing the amount of NREM sleep individual experiences.
GABA and Theanine together increase your NREM sleep.
Anxiety sufferers typically have issues sleeping and they have poor sleep quality, therefore the combination of GABA with L-Theanine is a great combination for anxiety sufferers to take at night before bed. (Papadimitriou, G. N., & Linkowski, P., 2005)
[image error] [image error]GABA, L-Theanine & Ashwagandha are calming and help improve sleep, relaxation and overall stress response.kt-btns_1915ef-4a .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_1915ef-4a .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_1915ef-4a .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_1915ef-4a .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_1915ef-4a .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_1915ef-4a .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_1915ef-4a .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_1915ef-4a .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy Jarrow GABA & L-Theanine [image error] [image error]GABA, Taurine, Inositol & L-Theanine .kt-btns_f9196a-51 .kt-btn-wrap-0{margin-right:5px;}rtl .kt-btns_f9196a-51 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_f9196a-51 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:rgba(85, 85, 85, 1);}.wp-block-kadence-advancedbtn.kt-btns_f9196a-51 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_f9196a-51 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:rgba(68, 68, 68, 1);}.wp-block-kadence-advancedbtn.kt-btns_f9196a-51 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_f9196a-51 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_f9196a-51 .kt-btn-wrap-0 .kt-button:focus{background:rgba(68, 68, 68, 1);}Buy NOW GABA SupplementWhat foods promote GABA neurotransmitter production the most?Foods that contain large amounts of glutamate (the precursor to GABA) include eggs, beef liver, and almonds.
What supplements increase GABA in the brain?Certain supplements have been shown to increase GABA levels in the brain. How much does GABA help with depression? In a study involving rats, those that were given magnesium showed significant improvement of symptoms within two weeks as compared to control subjects who did not receive this supplement.
How do you restore GABA receptors? How long does it take?There isn’t a way to restore the receptors, however, GABA levels can return back to normal through dietary changes as well as supplementation.
References:
Jorgensen E. M. (2005). GABA. WormBook : the online review of C. elegans biology, 1–13. https://doi.org/10.1895/wormbook.1.14.1
Ngo, D. H., & Vo, T. S. (2019). An Updated Review on Pharmaceutical Properties of Gamma-Aminobutyric Acid. Molecules (Basel, Switzerland), 24(15), 2678. https://doi.org/10.3390/molecules2415...
Papadimitriou, G. N., & Linkowski, P. (2005). Sleep disturbance in anxiety disorders. International review of psychiatry (Abingdon, England), 17(4), 229–236. https://doi.org/10.1080/0954026050010...
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August 20, 2021
3 L Carnitines for Adhd That Actually Make Your Life Better
Multicenter clinical and placebo-controlled studies have used acetyl-L-carnitine for adhd in addition to the treatment of demented and elderly patients. The combination of propionyl-l-carmitine (a form of L-carcitine) and acetyl-l-c-carnitine at 2 grams a day (acetyl carpitine alone) is effective in testosterone treatment as well. This article will teach you more about how acetyl l-carnitine can be taken for ADHD and how it protects the brain.
What is Acetyl L-Carnitine?It is an amino acid, amino acids are the building blocks of protein. Acetyl L Carnitine is often taken for fat loss. However, it has neuroprotective properties that help fight against hypoxia-ischemia, traumatic brain injury, Alzheimer’s disease. (Ferreira, G. C., & McKenna, M. C., 2017)
Acetyl L Carnitine is an acetyl ester of the form of Carnitine called L-Carnitine. The acetyl form plays a role in metabolism and transferring the fatty acids to mitochondria in our cells which are the power house energy sources of our cells.
Is L-carnitine good for the brain?Yes! L- Carnitine helps with minimizing brain inflammation, it has anti-depressive, neurotrophic (growth of nervous tissue), and anti-apoptotic (slows cancer growth). Not to mention it has antioxidant properties that help minimize the damage done to our brains from oxidative stress.
Even exercise can create oxidative stress, along with detoxing and cell death. Consuming foods that have antioxidants helps improve heart health, the brain, and literally everything.
Does L-carnitine help with ADHD?Yes. A pilot study was done in 112 children with ADHD aged 5-12 years randomized to either placebo or acetyl L-carnitine in 500-1500 mg doses. Conner Parent-Teacher Rating Scale demonstrated the superiority of treatment over placebo in unattentive children and an improvement over placebo in all types of children.
In addition, Acetyl L-Carninitine’s antioxidant and neuroprotective benefits help with brain inflammation which can lead to ADHD.
Early-life exposure to environmental toxins can increase the risk of ADHD and L-carnitine helps to combat that.
ADHD, Anxiety & InsomniaAdhd, anxiety, and insomnia are correlated. Why do I say this? Because insomnia leads to anxiety.
Yes laying awake at night, or waking up in the middle of the night gives you poor sleep hygiene. When you are not well-rested, you are triggered more easily throughout the day.
When you are really anxious, you have a hard time focusing, you may complete jobs part of the way and do a poor job at many things. This is a part of ADHD or attention-deficit hyperactive disorder.
Anxiety is high and dopamine and serotonin can be low. These are our feel-good and pleasure neurotransmitters. Often times anxiety causes depression and we can have highs and lows causing us to crave sweet foods, orgasms, or addictions to substances.
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An initial study of attention deficit hyperactivity disorder (ADHD) using the acetyl-L-carnitine (ALC), a metabolite required for energy metabolism and anabolism of essential fats, showed significant benefits.
In a large European study, eight weeks of supplementation with ALC resulted in a clinical improvement of 54% in the group of boys with ADHD compared to a response rate of 13% in the group with placebo. Effect of iron supplementation on attention-deficit hyperactivity disorder in children.
Regular doses of multivitamins were not investigated in the treatment of ADHD. The multimodal treatment of children with ADHD (MTA) study is considered to be the largest (579 participants) and most thorough study of combined ADHD treatment since 1966. It was a randomized study comparing the stimulant methylphenidate and intensive behavioral therapy with a combination of stimulants (methylphenidate plus community control). We found that the combination seemed to be more effective in ADHD, which raised the guidelines for treating ADHD into question, and clear recommendations were made to combine the two pharmacological treatments. The most important measure of the results was the parent-teacher ADHD scale IV, which in Iran was used in this study for school-age children as a valid measure of behavioral abnormalities and attention.
Learn How to Be Less AnxiousA guide to be less anxious at such an affordable price!!!
Natural Anxiety ReliefReferences:
Ferreira, G. C., & McKenna, M. C. (2017). L-Carnitine and Acetyl-L-carnitine Roles and Neuroprotection in Developing Brain. Neurochemical research, 42(6), 1661–1675. https://doi.org/10.1007/s11064-017-2288-7
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Mental Health 5 Reasons You Need Vitamin C for Adrenal Fatigue+ Tips for Healing Bymegbulls19 July 1, 2021July 1, 2021Vitamin C is one of the most important nutrients for your adrenal function. It is an essential vitamin that helps regulate your immune system and has many crucial functions in the body. A lack of vitamin c can lead to a wide variety of complications, including anxiety, depression, insomnia and fatigue. This article will discuss…
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Mental Health Vitamins for Adrenals: The Secret to Preventing Severe Fatigue Bymegbulls19 May 6, 2021May 6, 2021The adrenal glands are located on top of the kidneys and produce hormones that help regulate blood pressure, heart rate, and other bodily functions. These glands also release adrenaline as a response to stress. When these glands become overworked or under-rested, they can cause fatigue and other symptoms such as anxiety, depression, weight gain or…
Mental Health Pantothenic Acid for Adrenal Fatigue: The Best Hidden Secret Bymegbulls19 May 2, 2021May 2, 2021Pantothenic acid is a water-soluble vitamin that is essential to many bodily functions. The symptoms of pantothenic acid deficiency are fatigue, muscle cramps, irritability, and insomnia. It’s important to get enough pantothenic acid because it helps the body make energy from food into adenosine triphosphate (ATP). Pantothenic Acid also helps maintain healthy skin by providing…
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Best Vitamins For Brain Fog
Research suggests that a high intake of vitamin C appears to improve cognitive function in patients with brain fog due to the antioxidant activity of the vitamins. By reading this article you will learn about the best vitamins for brain fog and how much is recommended based on research.
It increases brain function and improves memory and the ability to learn new skills. Amino acids are fatty acids that improve mood, promote cell function in the brain and help relieve depression.
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What Vitamin Deficiency Can Cause Brain Fog?Vitamin C is excellent for combating brain fog because it is an antioxidant that regulates hormone production.
Curcumin has anti-inflammatory properties that enable blood flow to the brain and have a positive effect on stem cells in the brain.
How do you get rid of brain fog fast?Since brain fog is something that is shown to be mainly inflammation related. It would be beneficial for you to work on reducing brain inflammation.
This can be by avoiding inflammatory foods such as: vegetable oils, processed foods, fast food, and sugary foods/drinks.
Omega 3sDHA or Docosahexaenoic acid is a type of omega 3 that can be found in fish oil. DHA helps with brain development in young children and consuming it improves neural communication.
In fact, DHA accounts for 25% of total fat and 90% of omega-3 fats in brain cells (2, 3).
Omega-3 essential fatty acids are vital nutrients for healthy brain function and fight inflammation and the mental decline that is caused by menopause.
The intake of fish oil, which contains omega-3 fats, has been shown to reduce the decline of brain function associated with ageing (13, 14, 15, 16, 17).
A lack of essential fatty acids such as DHA and ALA is important for brain function as it reduces inflammation associated with mood disorders and can worsen menopausal symptoms.
Wild caught oily fish such as sardines, salmon and trout should be a regular part of your diet. Consider supplementing with additional omega-3s if the brain fog is bad, and to prevent mental decline.
Omega 3s are multi beneficial , and there is even research into its ability to ease symptoms of depression.
Vitamin BA Vitamin B complex (which is multiple B vitamins combined like b12, b6, etc.). B vitamins play an essential role in a variety of bodily functions.
Vitamin B complex can help to improve brain fog, reduce stress and boost mood. Vitamin B12 helps to stabilize brain function and increases overall energy levels.
DietWhen it comes to keeping the brain sharp and improving overall mental health, fatty acids are the way to go. Many food supplements in the brain focus on the Omega-3 fatty acids in fish oil, vitamin E, various B vitamins and various combinations. According to Dr Marshall, there is also strong evidence that certain diets, such as the Mediterranean diet, the Dash diet and the Mind Diet can improve cognitive function. Show Source Texts
If your diet does not provide the nutritional basis for your brain that is needed for optimal cognition, it is time to delve deeper into your diet.
Many of our diets do not contain enough vitamins, nutrients, minerals and enzymes to maintain our brain health. There are many different types of supplements that are believed to have an impact on improving brain health.
The Standard American Diet which is full of processed food with no nutrients, inflammatory vegetable oils, dyes and fillers can leave your brain inflamed and deprived.
RestResearch shows that those that get less than 8 hours of sleep, even 6-7 hours per night have an increased risk of heart disease.
Being well-rested can help you be able to think more clearly.
If you have trouble getting to sleep try a combination of CBD, melatonin (1-3mg) and magnesium. Take it an hour before you want to go to sleep to help you go to sleep and stay asleep.
If you find that you are very anxious and you want to naturally improve your mental health. I have a course that is extremely cheap right now and it will go up!
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This is all based on my experience, in combination with my education as a mental health counselor in training and my years of experience working in the natural health industry.
References:
https://synergyhealthassociates.com/blog/eliminate-brain-fog/ 0
https://www.yourheights.com/blog/vitamins-for-brain-fog/ 2
https://www.eatthis.com/best-supplements-for-brain/ 3
https://iveeapp.com/top-supplements-for-brain-fog/ 5
https://memorialhospitaljax.com/blog/entry/could-a-supplement-help-keep-your-mind-sharp 6
https://www.healthline.com/nutrition/best-nootropic-brain-supplements 7
https://www.beingpatient.com/brain-fog-covid-strategies/ 8
https://www.health.harvard.edu/mind-and-mood/dont-buy-into-brain-health-supplements 9
https://thetopsupplements.com/top-10-supplements-for-brain-fog/ 10
https://www.memoryhealth.com/blogs/the-brain-blog/the-best-brain-supplements-for-brain-fog 12
https://www.mindlabpro.com/blogs/nootropics/nootropics-brain-fog 13
https://www.healthieruny.com/resources/natural-supplements-for-menopause-brain-fog 14
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August 18, 2021
Transdermal Magnesium: Best Kept Secret You Need to Try
Transdermal magnesium is absorbed directly into the skin via the pure form of magnesium chloride. Epsom salt baths are a great way to get magnesium into the magnesium-absorbing skin. Magnesium oil can be rubbed directly onto the skin or sprayed where it is absorbed as it bypasses the GI tract, which is a good choice for people with GI sensitivity or poor absorption. [Sources: 4, 16]
The Best Way to Take MagnesiumI have previously written about supplementing with magnesium – the most effective way to do this is to use magnesium oil spray on my skin. I dry with a brush in the morning and use magnesium spray at night to keep my skin smooth and breakout-free. [Sources: 13]
Magnesium oil is ideal because it is absorbed directly into the bloodstream via the skin and increases the already low and exhausted magnesium levels in the body without tablets or supplements. [Sources: 6]
Magnesium supplements are great, but some people take so much that it is not fully absorbed into the body.
Transdermal magnesium therapy is often prescribed by holistic health practitioners as a treatment. It can also be applied at home by spraying on the skin, applying lotion or gel, or Epsom salt or magnesium flakes. Magnesium Flakes have more magnesium than Epsom salt but are used the same way by adding them to your bath.
Absorption ComparisonMagnesium is absorbed quickly through the skin, giving it many of the same benefits as today’s available transdermal patches. [Sources: 7, 11]
Most of its absorption takes place via sweat glands and hair follicles. Therefore oils, lotions, and sprays do not stay long enough on the skin to absorb most of the magnesium. Common formulations include magnesium oils and transdermal creams in which the magnesium is absorbed into the systemic circulation via the skin.
Transdermal Magnesium BenefitsMagnesium supplements can be taken orally including magnesium drinks and mixed. They can also be taken in a tablet or capsule. The fast-acting are taken topically, and many people who have difficulty absorption of magnesium find topical magnesium the most effective method. [Sources: 8, 12, 13]
The ocean is a wonderful source of magnesium and trace elements and for those of us who do not have daily access to the beach, transdermal magnesium oil is the easiest and most effective way to raise magnesium levels.
Transdermal and topical magnesium are both helpful for those who are looking for a safe method of increasing magnesium intake. Both are forms of topical magnesium preparations, and there are currently studies on how topical magnesium chloride can be used to increase magnesium levels internally. [Sources: 11, 13, 15]
The magnesium you get from food can help you maintain a healthy level without side effects caused by large doses of magnesium supplements. Taking magnesium into account in your diet and considering magnesium supplements to support healthy levels is one way to ensure that you get all the protective and therapeutic benefits that magnesium has to offer. [Sources: 3, 8]
Research has shown that additional magnesium can improve insulin sensitivity in people with diabetes who are magnesium deficient. One study showed that pre-diabetics with magnesium deficiency and additional magnesium lowered blood sugar levels. Research has also shown that it can reduce the stress response to exertion and increase the hemoglobin of red blood cells in athletes. [Sources: 3]
Additional magnesium can help reduce the intensity of pain and improve the mobility of people with chronic back pain. One study found that 450 mg of magnesium, together with antidepressant drugs, improve mental health symptoms. [Sources: 0, 3]
Magnesium DeficiencyThe National Institute of Health has published extensive studies on the effects of magnesium deficiency and the importance of dietary supplements lacking in magnesium.
An estimated 30 percent of adults are deficient in this essential mineral, and 50 percent of Americans consume less than the estimated average need for ear magnesium (parsley health: we test your micronutrient content and have developed our own medical magnesium supplement ).
Statistics show that 80% of people have magnesium deficiency and, as Ian Clark noted, they are covered by the symptoms of this deficiency. [Sources: 0, 1, 8]
People at significant risk for magnesium deficiency should talk to their doctor about the dose of the supplement and when to take it. However, doctors are not trained in nutrition and therefore they may not be of as much help as you would like. My experience working with customers is that I was required as a health advisor to tell them to discuss a supplement with their doctor. However, they would come back to me and tell me that their doctor did not know a thing about it.
Side Effects of Transdermal Magnesium ApplicationSide effects and risks It is unclear whether topical magnesium oil has the same benefits as taking an oral magnesium supplement or a magnesium-rich diet.
There are a few reasons why your skin can sting when you apply magnesium oil but it is important to understand that the sting is not an allergic reaction to the magnesium present in the body and is crucial for maintaining healthy functions. Combining Magnesium Oil with a lotion can help with any of the tingling feeling. Like the one I recommend, that is a magnesium lotion from Ancient Minerals. [Sources: 3, 4, 14]
Vitamin D cannot be metabolized without sufficient amounts of magnesium. Vitamin D deficiency is not recognized as sufficient in the supplementation world due to low magnesium levels, which causes vitamin D to be stored inactively. [Sources: 16]
Magnesium sulfate baths such as the Epsom salt baths offer little absorption and studies have shown that a small increase in blood magnesium can be detected after long soaking in a magnesium sulfate bath but does not achieve therapeutic values. Soaking for at least 20 minutes in hot to warm water can help you relax and absorb the magnesium.
Studies have also investigated the topical application of lower quality magnesium lotions, and no significant changes in blood magnesium have been observed [12, 13]. Magnesium is absorbed via other possible absorption pathways, without topical magnesium, therapeutic amounts can not reach our cells. [Sources: 10]
Little research has been done on how magnesium oil is released into the skin.
We absorb over 60% of what we put on our skin, it is important that we are mindful of the lotions and products we use.
It is possible to bring toxic amounts of magnesium into healthy kidneys, and we have seen stories of magnesium toxicity through transdermal supplementation. However, the majority of people are deficient in magnesium so it is rather rare. [Sources: 14, 17]
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July 3, 2021
Porn Addiction Side Effects: How to Stop Now
You might not think porn addiction is a big deal, but it can have serious side effects on your life. Pornography has the power to create strong emotional and physical bonds in your brain that are very difficult to break. Porn will impact every area of your life including how you feel about yourself, how you communicate with others and even who you’re intimate with. Porn addiction is just like any other addiction; eventually, the individual must stop using pornography or suffer severe consequences. If you want to learn more about porn’s negative impacts on relationships and discover what steps to take if someone close to you has an addiction problem, keep reading!
Whether this addiction is bad or not of course will depend on the individual’s perspective. However, I will explain how it affects your reward center and how it affects your feelings towards other types of rewards.
What is porn?According to Meriam Webster, the definition of porn is “the depiction of erotic behavior intended to cause sexual excitement.”
Why is porn so addictive?Porn use stimulates one of the reward centers that is called the ventral striatum. The ventral striatum motivates you to give, makes you feel happy when you gain a new social status, etc. It is also activated by cocaine usage.
The ventral striatum is also associated with intimacy, relationships, and falling in love.
The DSM-V diagnoses pornography addiction as being a part of a hypersexual disorder. The DSM-V is used by mental health professionals to diagnose different disorders.
Addiction occurs when our reward systems are too overstimulated and they lose balance and it can be detrimental to your overall wellbeing.
A recent study showed that the “preferred sexual images were triggering the ventral striatum response more than the non-preferred images”. (Brand et. al., 2016)
Is porn bad for your brain?This is of course opinion-based, based on who you ask. There is a difference between receiving a natural reward and being addicted.
The sex industry has attempted to make it seem as though any objections to their industry are only from a religious standpoint and this is simply untrue.
It can be hurtful towards intimate relationships, creating unrealistic expectations and it can replace the need for “the real thing”. It can cause a reward in your brain that is replacing a genuine and good pleasure.
One of the many porn addiction side effects is that it can alter your perspectives and can change your brain.
Therefore you can develop withdrawal symptoms and have a need for “newer and better images”. This can make you less sensitive towards rewards or pleasures that you receive on a daily basis.
A recent study showed that even moderate porn users had decreased sexual responsiveness and reduced gray matter in the brain. (Kühn & Gallinat, 2014)
Porn Addiction Effects on RelationshipsStudies show that some of the porn addiction side effects on a relationship can include symptoms of anxiety, depression, disinterest in relationships, and real-life problems with intimacy. (Wilson, 2017)
It can increase insecurities if your partner feels insufficient if they are not like the porn that you are watching. It can make them feel as if they can not be enough for you and it can cause real heartache and destruction.
Like many addictions, it can cause one to prioritize their addictions before relationships, work, and even food.
Signs of Porn AddictionAddiction can actually alter the shape and makeup of your brain according to neuroscientists. There is trauma and shrinking of the frontal lobe. (Hilton D.L et. al., 2011)
A frequent need to be alone, in a bathroom in social situations, a lack of ability to perform in sexually intimate relationships, or a preference of the person on the screen rather than the one in front of you.
Loss of control of urgesLoss of behavior control and thoughtsHow to stop watching pornFind an accountability group, just like A. A is very effective for many alcoholics trying to get rid of their addiction to alcohol that is consuming their lives. For my undergrad, I was required to sit in some alcoholics anonymous and narcotics anonymous sessions and it was very eye-opening how life-saving it was for thousands of people.
Many of them said that being in that group is what gave them their lives back, allowed them to get their families back.
Technology addiction is a growing issue and keeping your phone put in another room at night can reduce the urge to grab it.
If you have a hard time putting your phone away, one of these lockboxes is a great option!
Be mindful of when you do it and replace it with another relaxing or rewarding habit like exercising or talking to friends.
Keep yourself busy, when you are working till you pass out or hanging out with friends, keeping your days very occupied. You will be so tired by the end of the day you will have an easier time resisting the urge.
Go to bed early this is similar to the keep yourself busy. However, a recent study in college students showed that students who stayed up late and played around with their friends late were twice as likely to indulge in pornography use. (Chowdhury et. al.,2018)
The use of cognitive-behavioral therapy could be very beneficial in coping with this addiction. Please seek help from a professional Licensed Mental Health Counselor.
Understanding High Functioning Anxiety: Signs & How to HelpHigh Functioning Depression: Best Natural Treatments?10 Journal Prompts for Anxiety: Get Relief NowThe Ultimate Way To Relax With This Epsom Salt Foot BathL-Glutamine: Essential for Healing Your Leaky Gut & AnxietyPorn and DepressionA research study showed the excessive use of just the internet alone to contribute to seasonal affective disorders, such as anxiety, depression, and ADHD. (Weinstein, A., & Lejoyeux, M. 2010)
Since there is overstimulation as a porn addiction side effect, a decrease in things that typically cause happiness through dopamine production can be minimized.
References:
Chowdhury, M., Chowdhury, M., Kabir, R., Perera, N., & Kader, M. (2018). Does the addiction in online pornography affect the behavioral pattern of undergrad private university students in Bangladesh?. International journal of health sciences, 12(3), 67–74.
Matthias Brand, Jan Snagowski, Christian Laier, Stefan Maderwald,
Ventral striatum activity when watching preferred pornographic pictures is correlated with symptoms of Internet pornography addiction, NeuroImage, Volume 129, 2016, Pages 224-232,ISSN 1053-8119,
https://doi.org/10.1016/j.neuroimage.....
(https://www.sciencedirect.com/science...)
Hilton DL, Watts C. Pornography addiction: A neuroscience perspective. Surg Neurol Int 21-Feb-2011;2:19. Available from: https://surgicalneurologyint.com/surgicalint-articles/pornography-addiction-a-neuroscience-perspective/
Simone Kühn and Jürgen Gallinat, “Brain Structure and Functional Connectivity Associated With Pornography Consumption:
The Brain on Porn,” JAMA Psychiatry (2014), doi:10.1001/jamapsychiatry.2014.93.
Weinstein, A., & Lejoyeux, M. (2010). Internet addiction or excessive internet use. The American journal of drug and alcohol abuse, 36(5), 277–283. https://doi.org/10.3109/00952990.2010...
Wilson, G. (2017). Your brain on porn internet pornography and the emerging science of addiction. Commonwealth Publishing. Retrieved October 4, 2021, from https://images-insite.sgp1.digitaloce....
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