Winter Blues :: Food and Nutrition :: Fats and Oils

> Food and Nutrition > Fats and Oils > essential fatty acids (EFAs)

Winter Blues
by author C. Leigh Broadhurst, PhD

The tragic events of Sept. 11, 2001 resulted in the largest collective increase in mild to moderate depression ever observed. In the weeks following this traumatic day, more than half the people interviewed across North America reported feeling depressed. While most depression lifted as they resumed normal routines, some have persistent symptoms that require intervention.

Mild to moderate depression is not incapacitating and usually improves after three to six weeks. It is also amenable to natural treatments. First, it’s crucial to understand that times of traumatic stress are not times to reward or comfort yourself with sweets, junk foods or alcohol. Stress increases our requirements for certain nutrients, especially vitamin C and the B vitamins. Vitamin B₆, for example, is required to make serotonin, our "feel good" hormone. After more than just a few days of stress, optimum serotonin and vitamin levels become depleted, possibly manifesting in reduced immunity and depression. Repeated stress can put you on a downward spiral for which there is no way up without supplements and a better diet. Drugs are not a permanent solution! Research has shown that high-dose vitamins are effective for mild depression. Start with a multivitamin containing 50 milligrams of vitamin B-complex one to two times per day and 500 to 1,000 mg of vitamin C three times per day.
These are not times to comfort yourself on the couch, either. Exercise has proven to be as or more helpful than psychoanalysis for combating depression. Patients with major (also called clinical) depression or nonclinical chronic "bad moods" respond with lifted spirits and elevated moods from as little as one bout of exercise.

Essential Fatty Acid Link

Brain cells are special in that their membranes contain a very high percentage of the long-chain polyunsaturated fatty acids (LC-PUFA). The most important LC-PUFAs are docosahexanoic acid (DHA) and arachidonic acid (AA). DHA in particular is strictly required to construct the retina and brain, which are complex tissues with very high rates of signal transfer and data processing. DHA and AA are not only building materials for the central nervous system, but they also control the normal behaviour of brain cells.

Regardless of current events, the lifetime risk of developing major depression has increased 100-fold in North America in the past 100 years. This coincides with the adoption of a diet based on refined, processed agricultural commodities and a dramatic reduction in dietary DHA. Five studies have found that major depression is associated with low blood levels of DHA.

Not only is low dietary DHA a problem, but prolonged psychological stress may actually deplete LC-PUFA from brain cells. In a 1995 European study, 494 elderly persons treated for six months with 90 mg per day of DHA contained in 300 mg of bovine phosphatidyl serine showed marked improvement in apathy and social withdrawal.

Interestingly, a greater risk of coronary artery disease is associated with low DHA. An overview of 83 studies found that coronary artery disease correlated more strongly with depression than any other personality trait. There is clear evidence that major depression occurring near the time of a heart attack increases the risk for a second (often deadly) heart attack in the first 24 hours and at six, 12 and 18 months after the initial attack. Researchers are accepting that depression associated with cardiovascular disease has part of its origin in nutrient deficiencies, including DHA and the B vitamins.

Herbal Alternatives

St John’s wort (Hypericum performatum) is the most commonly used herb for treating depression and seasonal affective disorder (SAD), the clinical term for the "winter blues," or depression brought on from short day length. A summary of 23 clinical trials including 1,757 outpatients found that St John’s wort was as effective as standard antidepressive medications for treatment of mild to moderate depression, and with fewer side-effects. The recommended dosage is 900 mg per day of a standardized product. Lower doses may not be effective, and St John’s wort has some contraindications, so you should discuss its use with a qualified practitioner if you have other medical conditions.

Depression invokes an image of someone crying, sleeping, moping around the house and avoiding social engagements. This is characteristic for many people, but it’s not the pattern for others. Major depression symptoms also include irritability, insomnia, belligerence and general lack of satisfaction with life, ie, a "chip on the shoulder." Depressed people may also be aggressive or confrontational in social situations rather than apathetic. Low levels of the relaxation hormone serotonin are thought to play a role in this behaviour. Low serotonin is a common thread in depressive, anxiety, addictive and hostility disorders, and there are several natural ways to increase serotonin levels, including physical exercise and the use of certain dietary supplements.

The body uses the amino acid tryptophan to make serotonin. Tryptophan can’t be sold without a prescription; however, the intermediate compound, 5-hydroxy tryptophan (5-HTP), is available as a supplement. Recommended dosages are 50 to 100 mg at bedtime, or 20 to 50 mg twice per day. Use higher doses for body weights over 75 kilograms. Doses of 50 mg and up and may cause drowsiness during the day.

5-HTP can be combined with St John’s wort, kava kava, and/or passion flower. Kava kava and passion flower are anti-anxiety, anti-stress herbs. They induce calm, relaxation and drowsiness. Kava kava is much stronger than passion flower and is hallucinogenic in large doses. If you try a combination product, use no more than the manufacturer’s suggested amounts for at least a week before increasing if necessary.

Dr Broadhurst is an analytical geochemist and a US government research laboratory. She is the author of eight books and a well-known consultant, author and lecturer for the natural products industry.

Source: alive #232, February 2002

Herbal Medicine in the New Millennium
As we embark upon the new millennium, herbal medicines are everywhere. Herbs one could rarely find in health food stores 10 years ago now line their shelves. It's a sign of the times.

Beauty Supplements That May Surprise You!
Beauty is linked to health. And while everything you take into your body will have an effect on your outward appearance, some foods and supplements have more influence than others.

The Healing Power of SAMe
One of the most exciting and promising nutritional supplements to come to market this year is S-adenosyl-methionine, (SAMe.

Cancer
Cancer develops when cells in the body function abnormally and multiply uncontrollably--a process which eventually leads to tumor growth. A healthy body routinely detects and eliminates abnormal cells.

Getting The Fats Straight
Until recently, saturated fats were designated the health food "bad boys." They stay solid at room temperature and are commonly found in animal products such as beef, duck and pork.

Don't be a Worry Wort!
Anyone concerned about recent reports on St John's Wort may want to get a second opinion. On February 12, 2000 the prestigious medical journal The Lancet published results of a study by S.C.

Beating the Blues
It's always tempting to recommend successful holistic remedies to your friends--in the case of depression, it's absolutely necessary.

Put the Ho Ho Ho Back into Your Holidays
Depression is sometimes a component of the Christmas season for a variety of reasons. Typical responses to the emotional overload of the holiday rush are overeating, overdrinking and generally overdoing.

Coping with Grief
Death and the resulting period of grief are natural processes. The survivor will get over it. Time heals all wound.

Antidepressants
Antidepressant medications are the first line of defence used by most medical doctors and psychiatrists for treating depression. Newer medications are advertised as "improved," with "fewer risks and side effects.

Not All Fats Are Bad Fats
Avoid bad fats, choose good fats--it's vital for health. Most people know only the negative half of the fats story. The gist is that fats are bad. This one-sided presentation is hype that serves the industry's need for food products with long shelf lives. Research proves much of the hype completely wrong..

Free From Demons!
One Man's Success Over Mental Illness Mental illness really is a misnome.

Essential Oils-Essential to Beauty
The art of using oil to improve physical, emotional and psychological well being has been with us for centuries. In the 11th century AD, European healers extracted oils from plants through squeezing and distilling methods. The essential oils were burnt for their antiseptic properties and used topically as medicinal salves..

Fatty Acids are Essential
We eat fat every day. It's one of the three macronutrients-the other two are carbohydrates and proteins-that can be used in the body to produce energy (calories) for heat, to move our muscles and to drive all sorts of metabolic processes that keep us alive and well.

Fear and Depression-And the Power to Overcome
My small herb importing company saw a sudden surge in business during that critical time. Our sales in relaxing herbal teas such as valerian and balm mint quadrupled, and nature's antidepressant, St John's wort, catapulted to sales levels we had never seen before.

Are You Overdue For A Brain Lube?
The consumption of omega-3 polyunsaturated fatty acids-the beneficial fat found in fish and fish oil-can reduce the symptoms of, and even prevent, a variety of psychiatric illnesses including schizophrenia, bipolar disorder and depression, severa.

The Heartfelt Life
New in the medical profession thought about the connection between emotion and heart disease until recently. There was no mention of heart function and relationships with ourselves, our loved ones or the world around us.

Fats and Oils
There are two kinds of fats: the bad fats we must avoid because they make us sick, and the good fats and oils, which we need for our bodies to function properly and stay healthy until we die at an old age.

Addiction by Prescription
The medical establishment's drug approach to normal fluctuations of mind and emotion is seriously flawed.

Developing Your Personal Nutrient Plan
Each of us would do well to become more educated about our body and then develop a personalized vitamin-mineral program to suit.

Give Your Head a Shake
The sun is shining brightly, but when you look at your shoulders you swear you can see snow. Of course, those tiny white flakes have nothing to do with the weather, but they aren't all in your head either. Those embarrassing tiny specks result from an overgrowth of skin cells on the scalp.

Depression and Immunity
Regulating or balancing immune function may be the best defence against depression. The sad fact is that one in five of us will suffer depression at some time in our lives.

Living Longer, Living Well
North Americans appear to be living longer. In 1900, the average life expectancy was 45 years but now it is estimated to be 71 years for men and 78 for women.

Drug-Free Treatments for Depression
Over the course of a lifetime, up to 12 percent of men and 20 percent of fen will suffer from a depressive illness. It is a highly recurrent illness where 80 percent of patients who have had one depressive episode will experience another one. Depression, when it hits, can be crippling to the individual and to the supporting family members.

Fighting for Natural Health
The passion in Stefan Doll's voice, during our hour-long telephone interview, is especially evident when he talks about his St John's wort oil, winner of two Alive awards for excellence.

Beat the Blues
Higher fish consumption is associated with a decreased risk of depression, postpartum depression, and suicidal thought.

When is it Depression?
Over the years, prescriptions for antidepressants have multiplied. According to Statistics Canada 10 percent of the population age 18 to 24, nine percent age 25 to 44, 6.

Mood Boosters
Some people are almost always in a good mood. They're happy, even-tempered, and always see the bright side of situations. They don't take themselves too seriously and they love to laugh. Keeping on the sunny side of life seems to come naturally..

The ABCs of Hypothyroidism
Thyroid hormones affect every cell in the body. In hypothyroidism, the amount of hormone secreted by the thyroid gland does not meet the body's demands.

Down with Depression
Depression is the most common psychiatric ailment in Western society. Depression affects around 1.4 million people in Canada at any given time and is the second leading cause of long-term disability among workers.

Anxiety
Often starting with a gnawing feeling in the pit of your stomach, anxiety is a natural warning signal, part of our built-in "fight or flight or stress response.

Alleviating Anxiety
Anxiety is a funny thing. If relaxed enough, you may, when faced with stress, become sharper, brighter, and better able to tackle the stress you fac.

Good Fat. Bad Fat.
While the negative effects of saturated fats have been well documented and widely discussed over the past 30 years, an artificial and potentially deadly fat has silently made its way into our food supply.

Swallowing Emotions
From the mind/body perspective, physical illnesses may be expressions of basic psychological wounds, developing out of the emotional defences we construct to avoid feeling pain.

Sunshine For the Mind
Maybe it's one of those cloudy grey days. Or maybe it's just hard to get motivated for the same old routine. Perhaps you're feeling trapped in your job or a relationship that's seen better days.

What Do I Do With All These Feelings?
With Christmas having come and gone, many of us may be suffering from a post-holiday hangover-not just from the drinking, but from the spending, the eating, the partying and the dealings with family, too. So what exactly do we do to not get depressed and discouraged?The key lies in the ability to process our emotions..

Don't Get Stiffed
Over four million Canadians suffer with the debilitating symptoms of arthritis-pain and inflammation. Arthritis encompasses over 100 forms of inflammatory disorders with osteoarthritis and rheumatoid arthritis the most common.

What's Old is New
The phrase "functional food is everywhere these days, but what does it mean? From a natural health perspective, functional food refers to nutritionally superior food products that have been enhanced through processing, fermentation, or growth technologies.

St John's Wort

Emotional Homeopathy
Homeopathic remedies can assist people who want to work on their emotional, mental and spiritual growth and development. The remedies can help people who strive to achieve a more positive mindset and a feeling of well being. Negative moods, thoughts and actions can bring about imbalances.

Look for Balance and Feel Balanced!
Research has catapulted emotional health to the forefront of wellness. The consensus now is that mental health is the new frontier for peak performance and quality of life, while stress and depression its nemesis.

Good News for Carnivores
It's pretty hard not to notice the growing number of organic products available to today's consumer. At one time the exclusive preserve of health food stores and farmer's markets, organic produce and, more recently, meat products are now taking up substantial shelf space in your local supermarket.

Are You Getting Enough Essensial Fatty Acids?
We know the body manufactures most of the fats it needs from other nutrients. However, essential fatty acids (EFAs)-sometimes referred to by their derivatives, alpha linolenic and linoleic acids-are essential because the body needs but cannot make them.

St. John's Wort
It is possible to treat moderate depression herbally, without prescription drugs. The classic herb for treating depression is St. John's wort. It is excellent for mild to some moderate cases of depression. It is the herb of choice, especially during winter.

Dosing the Doldrums
It was the New Year and the fifth cloudy day in a row when I finally decided to give up looking for outdoor activities that demanded sunny weather. Instead, I called a good friend to suggest we hit the latest blockbuster movie.

Moving Beyond Worry, Stress, and Fear
Nearly 2,000 years ago Epictetus, the Roman slave who became a Greek philosopher, wrote, "We are disturbed not by what happens to us, but by our thoughts about what happens.

Don't Worry-Be Thankful
Everyone worries. Will I get the promotion? Will I sell my house? Will my daughter make the hockey team? Do I worry too much? All these thoughts can overwhelm us and affect our quality of life.

Attention Deficit: A Male Disorder?
Attention deficit disorder (ADD) or attention deficit hyperactivity disorder (ADHD) is the leading childhood psychiatric disorder in North America.

Craving Carbs and Feeling Depressed?
Patients with atypical depression responded favourably to treatment with chromium picolinate, a mineral closely involved in healthy blood sugar balance and insulin response. It is probably safe to conclude that most depressed patients with carbohydrate cravings and weight gain should receive chromium supplements. Good nutrition and exercise can also treat depression.

Got Guilt?
You know guilt: it’s that uneasy feeling you get when you think you’ve done something wrong. But did you know that guilt can be either positive or positively toxic? Many people who suffer from toxic guilt don’t have a clue that guilt is the problem. Could you be one of them?

Big, Fat Beautiful Hair
Strong, healthy hair and smooth, glowing skin requires a daily intake of essential fatty acids (EFAs). These natural oils help build a soft flexible cell wall, resulting in smoother hair and skin. Our bodies crave fat because cells use these good fats to regenerate and build new tissue.

Postpartum Survival Strategies
In some traditional cultures, women take the first 30 days after the birth of a baby to recover from pregnancy and childbirth and learn how to care for their new baby. However, in many modern cultures women are expected to bounce back and return to managing their jobs and households almost immediately.

Exercise for a Positive Mind Set
Regular exercise may be one of the best ways to enhance powerful mood-lifting brain chemicals that may work as natural antidepressants. It enhances overall brain function and helps to alleviate depression, one of the most common disorders of our time.

Food and Mood
The relationship between food and mood is mediated by both psychological and physiological factors. It is clear that food can influence mood while mood can influence food choices. It is a complex relationship and based on taste, experience, expectations, culture, stressors, and nutritional status.

St. John's Wort
Numerous scientific studies have focused on the use of this herbal remedy as a safe and effective treatment for mild to moderate depression. The St. John's wort (Hypericum perforatum) plant also has a long history of medicinal use as an anti-inflammatory, sedative, analgesic, antiviral, and vulnerary (enhances healing of wounds and burns).

Take the Pressure Off
Many people believe their only recourse during anxiety attacks is conventional medication. In fact, homeopathic remedies treat emotional imbalances without drug side effects and chemicals, and yet do not interfere if medications are needed.

Sugar, Obesity, and Depression
In a study of adults with fructose intolerance, reducing dietary fructose resulted in a 65-percent reduction in depression scores in only four weeks. There is mounting evidence that obesity and depression share a close relationship. Regular exercise can make a world of difference for the depressed.

Ho, Ho, Ho...Hardly
As many as 5 percent of us deal with seasonal affective disorder (SAD) in winter, when the days get shorter and we are literally getting less light in our lives-and to our brains. Fortunately, there are natural ways to boost your mood and help you enjoy the holidays and weather the January slump that sometimes follows.

Move Your Mood

Active Healing

Hope for Mental Illness
I have evaluated and treated hundreds of patients struggling to overcome the challenges of mental illness. In the majority of cases, the addition of complementary treatments has improved their quality of life and treatment outcomes.

Dealing with Depression
Depression is much more than simply a case of the blues. It is a medical condition that can range from mild to severe, with a significant impact on quality of life.

St. John's Wort
I still get a thrill when I discover a medicinal herb thriving in forest or field. With its cheery yellow flowers, unique blood red pigment, and equally colourful history, St. John's wort is one of my favourite healing plants.

Five Reasons to Get Your 3s
Medical and nutritional researchers from around the world continue to discover the seemingly endless health benefits of omega-3 fatty acids.

Essential Fatty Acids
Essential fatty acids (EFAs) are critical for human survival, and yet the human body is incapable of manufacturing them-that's why they're essential.

Diagnosis: Depression
In my opinion, all cancer patients are heroes. Fate has given them a difficult road to travel. Cancer rivets them-and us, if they are our loved ones-to an emotional merry-go-round. Some cancer patients succumb to grief and suffer from depression. However, there are things they can do to face and manage the challenges on the journey ahead.

High Anxiety
Your heart is racing and your palms sweat. Perhaps you're worried about that big speech you have to give or you're rushing to meet a demanding work deadline. There may be another much likelier-yet far less understood-explanation.

Worrying Ourselves to Death
Have you ever tried counting your worries? While drafting this article I managed to squeeze in worries about my gobbled-down breakfast, my half-baked plans for the rest of the day, and what I can do to ease pain in various aching body parts-to name but a few ever-nagging worries.

Packrats and Clutterbugs
You walk through the front door and immediately encounter the clutter-a stack of unopened mail sitting on the hall table, along with a tangled heap of gloves, scarves, hats, keys, maps, umbrellas, and shopping bags.

A Story of Survival Love
Deeply in love, Sara and I married 17 years ago. Three years later, Sara was diagnosed with mild depression, and over the next few years she was re-diagnosed several times with ever more serious conditions.

Remember Rhodiola
A herb that was widely used by ancient Nordic seafarers is still being used by monks of the Himalayas. The therapeutic properties of this Arctic herb, rhodiola (Rhodiola rosea), have also been impressing modern researchers.

Breakfast Rules!
Current research suggests breakfast, more than any other meal, is an investment in good health. Unfortunately, it's an investment not enough of us are making on a regular basis.

Mud is Not a Four-letter Word
Mud has a dirty reputation. Soil, mud, dirt-they're words associated with the unpleasant side of life. We say someone has a soiled reputation. When someone is in trouble, his name is mud. When people are speaking unfavourably of each other, they're dishing dirt.

St. John's Wort
After suffering from depression for years, Kelly Martin finally decided enough was enough. He dragged himself to his doctor's office, and 10 minutes later the Calgary business manager walked away with a prescription for antidepressants.

Wheat Germ
To protect our health we often try to avoid germs-but wheat germ is one germ we can all embrace! Its name originating from the word germinate, the wheat germ is the embryonic centre of the wheat grain, containing enzymes and nutrients required to start a new plant.

Caregiver's Thrive Guide
Relieving stress helps you stay healthy as a caregiver—because if you’re not taking good care of yourself, you can’t take good care of others.

Stress Less
Many Canadians suffer from stress. It’s the root cause of numerous health challenges we experience. Finding ways to reduce stress is essential to improve our health and our quality of life.

Superstar Supplements

Beat Winter Blues
SAD is characterized by fall and winter depression, excessive sleep (hypersomnia), increased appetite with carbohydrate cravings, and weight gain, which alternates with normal moods and behaviour in the spring and summer.