The Power of detoxifying your body

So, I decided that it was time for me to do a little bit of summer cleaning....my body. Pollution, stress, bad diet and lack of exercise all contribute to a build of toxins that should normally be excreted from the body as soon as possible! Thus, that’s where the power of detox comes in.

What does it mean to detoxify your body? You need to let it rest. Constant snacking and eating means that the body is always at work and never has time to heal itself. Thus, reducing your food intake for the period of time that you are detoxing is essential if you want good results. A good detox can last anywhere from minimum 3 days to a month.

Water is one of the most important factors when cleansing the body. It’s very important to remain hydrated to aid in detox symptoms like fatigue and headaches. However, it is noted that warm water has the most effect on the body. Not only will it give you a feeling of fullness, but unlike cold water it also cleanses the body (specifically the colon). A good way to think about is, is that you would never wash your dishes with cold water, then why would you wash your body with it? It’s also noted that a good temperature is 37-40 degrees (body-blood temp).



There are various ways people detox, but I’ve found that this method gave me the best results and I felt the best afterwards. In the morning I would drink warm water (throughout the day 5 L total). Up until the afternoon, where I would eat a soup with cauliflower, celery, cabbage, a little bit of FRESH lemon juice and salt. Exercise, particularly sweating is a very important way of getting rid of the toxins in the body. Cardio workouts where you sweat the most is definitely recommended. Depending on how much toxins you have accumulating in your body you will feel the symptoms more or less. For people who have years of toxins stored in their body, it is not out of the ordinary for them to feel tired, moody, have headaches, trouble concentrating, etc.

For many people, the idea of detoxifying seems farfetched as it drives away so much from the ordinary lifestyle that our environment and surroundings have defined as normal. However, I find that if a human can survive 30, 40 even 50 days without food, then they most certainly can get through a detox. The feeling one gets after it is finished is truly astounding. Spiritually speaking, knowing that you had the willpower to say no to food, your source of life and to focus on healing your body without any outside influences bringing you down makes you wonder how much power our bodies really have. The spiritual, psychological, and physical bliss one with the right intentions gets after a detox proves why such a practice works.

Allergies: What does it mean for your body and what you can do to get rid of it for good!

For many people the summer and fall season embarks the series of annoying sneezes, runny nose, scratchy skin and watery eyes. An allergen is something that can trigger an allergic reaction when it comes in contact with the body. Essentially our body has a defence system that protects us from any harsh material in the outside world. We have different lines of defence (i.e. skin, antibodies, etc.) which ensure that any “enemy” substance is destroyed. However, the interesting thing about allergens is that certain normally unharmful substances can cause horrid allergic reactions as the body believes these things to be dangerous or detrimental to the body. Again, with a healthy lifestyle and proper nutrition we can train the body to realize that the pollen and other allergens during the summer season (or any allergen for that manner!) should not be seen as an enemy, but something to be enjoyed!

There are many reasons why allergies may arise, but from what I’ve noticed there are two main areas in the body that cause give rise to allergies if they are not well taken care of:

The liver:

I consider the liver to be most important part of our body. It purifies the blood and sends it to the rest of the body, can secrete defensive molecules, secretes bile, stores the glucose (sugar we need for energy) in our blood and much more. Simply put, a malfunctioning liver results in a malfunctioning body!

For someone who suffers from allergies, the liver may be so severely damaged and toxic that it starts to haywire and not recognize what is dangerous and what is not. Signalling pathways can be negatively affected and thus histamine (a defence molecule) can be unnecessarily released which causes these inflammatory reactions.

The intestines

Years of unhealthy nutrition and bodily abuse can cause the digestive system to malfunction and the gut to degenerate. A problem that can arise is called “Leaky gut syndrome”, in which the gut lining becomes inflammed and small holes start to form in the intestinal walls in which food particles can go through and run back into the body system which the body sees as invaders. Candidiasis (mentioned in the previous post) can be a large contributing factor to this problem. This causes an immune response (allergic reaction) when antibodies attack and destroy these food particles and create inflammatory reactions

The question here is: HOW CAN I FIX IT?

Again, detoxifying the body, particularly the liver can be very irritating but the end results are absolutely fabulous!

*Detoxifying kits can be found anywhere in health food stores, but if you want foods to assist you with detoxification here are a few I really recommend:*

-Lemon, Lime, grapefruit: For starters, a very good daily detox is mixing half a lemon (for starters) with a cup of water. Lemon and Lime contain a compound called limonin which stimulates the liver to start detoxifying and ridding itself of toxins
->a really good way to determine the state of your liver is to see whether you get detox symptoms after drinking the lemon water.
->these detox symptoms is a result of the toxins coming out of your liver and to the rest of the body as it is excreted-make sure your intestinal system is optimal to ensure that the toxins are secreted

*over time as your body gets accustomed to the daily mini detox, increase the dosage of lemons (i.e. from half a lemon to 1 lemon)

*also make sure the lemons are fresh, DON’T USE LEMON JUICE

-Bitter foods: i.e. Kale, Ginger, Bitter almonds, Jerusalem artichokes, radish
*for those with a sweet tooth, you can try pure dark chocolate instead of milk chocolate
The beauty of bitter foods is that they signal the body to secrete digestive enzymes and bile which again can run the system to rid itself of any toxins. It's also wonderful to have bitter foods before eating meals to have optimal digestion

Delicious Kale salad->Planet Organic Markets have great kale salads


-Milk thistle: This is a herb that can be drunk as a tea. Milk thistle is an excellent liver detoxifying herb and is also well known for its ability to repair hepatic cells (our liver cells)

-Water fruits and veggies: this shouldn’t be frequently ingested only through a detoxification but should be consumed on a regular basis to always ensure a healthy and non-toxic body

-Psyllium husk: The most important thing after the liver secretes toxins is to excrete it out of the body as soon as possible. Psyllium husk is high in insoluble fibre and is considered the “sweeper” of the intestines, getting rid of wastes in every nook and cranny
->however, the downside of this is that it can get rid of not only bad bacteria in the body, but also good bacteria. Thus, it’s important to eat foods high in good bacteria such as raw honey or kefir.

NOTE: for many people, the sudden surge of toxins being released from the liver can cause detoxification symptoms such as fatigue, headache and irritability. These symptoms can be very irritating but the end results will truly compensate for it. It’s best to detox on a weekend where you can rest at home

->if the symptoms are extremely irritating, reduce the detoxification dosage of herbs and foods and slowly increase it over time

Here is a wonderful site I found which gives beautiful and very delicious detox food recipes:
http://www.energiseforlife.com/detox-recipes.php


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Candida: When the body defences go bad-How to improve and increase the good bacteria in your digestive system!

For many people, there are a lot of unexplained symptoms that can inhibit them from really enjoying their life. A lot of these symptoms can be very problematic and can range from excessive fatigue to weight gain, flatulence, “brain fog” all the way to recurrent yeast infections. Before you move on its best to take this questionnaire (provided from Naturesintentionaturopathy.com): http://www.naturesintentionsnaturopathy.com/flash/CandidaQuestionnaire.pdf


For those who scored at a normal range, congratulations! But for many, the reality is that the scores are at a range that should be paid attention to. These can all be signs and symptoms that arise from Candida: a bacterial overgrowth in the body.

Symptoms include:
-Depression
-Anxiety
-Unnatural irritability
-Digestive symptoms such as diarrhoea, constipation, bloating and heartburn
-Tiredness and a sense of hopelessness.
-Allergies
-Acne
-Migraine
-Cystitis.
-Vaginitis.
-Thrush
-Menstrual problems and pre-menstrual tension

So what exactly is Candida?

Simply put, our internal digestive system contains colonies of both good and bad bacteria. A typical healthy body should consist of 85% good bacteria which contributes to healthy digestive flora, proper nutrient absorption and an overall vitality. These good bacteria also help defend the body against the bad bacteria within the body which can come from years of unhealthy nutrition, antibiotic use, or recurrent infections. With Candida, the good bacteria defences are depleted and this gives room for a growth the bad bacteria. These come with an array of horrible and very irritating symptoms such as: weight gain, fatigue, parasites, vaginal infections, rashes, anxiety, etc.
-The picture shows a typical Candida infested gut: you can see that Candida grows as white patches on the colon lining


Is it contagious?

NO. Candida is an internal overgrowth; it is not a virus and cannot be passed from person to person.

How can I get rid of Candida?

-Treating Candida is very simple however it takes a lot of time and of course patience.

-The best thing to do first and foremost is to do to a proper colon cleanse so that you essentially can get rid of any toxins and to also work with a clean slate.

-there are many good Candida protocols in the market that are sold as package: these include both colon cleansers such as psyillium husk paired with a good bacteria/probiotic supplement which brings up the good bacteria in the body.

-Some Candida protocol packages can also help get rid of parasites (as it can be common for Candida sufferers to also suffer from parasites)->a good product is ParaGone from Renew Life (http://www.renewlife.com/paragone.html)

Herbs, Supplements and foods:

-Pau d’arco: antiviral and antifungal which cleanses the body and builds up the immune system
-Omega 3: contributes for a good digestive tract
-KEFIR: for good digestive flora and a great probiotic count, kefir is the wonder food. It is fermented and contains about 35 strains of good bacteria that can help treat and prevent Candida
-Caprylic acid: has antifungal properties
-Vitamin C: great form a good immune defense system
-Garlic: it has great antifungal properties

*REDUCE SUGAR INTAKE: bacteria feed off sugars (i.e. too much simple carbs-chocolate, candy, etc.)*
If you are on antibiotics: MAKE SURE that you are eating foods high in probiotics (good bacteria) such as:

-RAW Honey
-Kefir
-Any food that is fermented (i.e. fermented soy-miso)
-Fruits and vegetables high in phytonutrients (ever see the scars on foods: those are GOOD!-that shows that the fruits defences were at work against external sources)

-Foods with phytonutrients!

What probiotics can do for you (taken from: http://hbcprotocols.com/probiotic/images/figure-4.jpg)

For more information here is a great site I found regarding this topic: http://curezone.com/forums/fm.asp?i=792383

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Not all fats are bad-How to be healthier, smarter and have a better relationship with fats!

Fat functions: energy storage, carry nutrients->fat soluble vitamins (A, D, E, K), cell membrane, protective->cushion your internal organs and protect them->good when there is trauma to the body
->brain is 60% fat, help support you immune system, hormone, skin, etc,.
Food sources: Meat, dairy, nuts, seeds, avocados, olives->these foods are more abundant in fats
Saturated: with hydrogen->aren't ALL bad->we can still be healthy when we have it

->hydrogen causes the fats to be stable->the oil/fat doesn't get altered

->the fat in meat, butter, cheese, lard

->most saturated fats are long chain fatty acids

->the margarine that was said to be better: much worse, full of trans fats

->this compares with the unsaturated, where there are gaps

->saturated is more stable when it is heated, therefore it is okay to cook with it

SATURATED FATS: butter

Unsaturated-Hydrogen gaps:

1. Mono (MUFAs): mono-unsaturated fatty acid: missing one hydrogen-> olive and canola oil->changed to canola-> "Canadian oil", peanut oil, vegetable oil->usually a blend of different oils->problem with it is that there is a lot of colour and chemicals added to them

2. Poly (PUFAs)-missing many hydrogen therefore is more unstable
->heat can alter the oil and damage it
->with polyunsaturated oils, you must be very careful as to how you store it
->should be kept in a dark container in a fridge (light, oxygen and heat sensitive)
->within the polyunsaturated fatty acids, the omega-3 and omega-6 are essential



Omega 6:

Linolaic acid (LA)->sunflower, safflower, sesame oil

Gamma Linolaic acid (GLA)-borage and evening primrose oil, human milk->people with eczema tend to have issues with GLA absorption

Aricadonic acid (AA): beef fat, egg yolk->problem is that we seem to intake too much which can cause problems in body

->leads to inflammation

TRANS FATS ARE BAD->YOU DO NOT WANT THAT AT ALL
Hydrogenation->trans fats (i.e. margarine)

Omega 3s:

ALA-only one considered essential, flaxseed (has omega 6 and omega 3), hemp, walnut, chia, sea vegetables

EPA-fish oil

DHA-fish oil
*DHA and EPA can be formed from ALA

Ratio of Omega 6 to omega 3 key

Now 1:20 Ideal 1:4

Other lipids
Cholesterol-functions and sources
Triglycerides-storage form of fat
Phospholipids-cell membranes and brain (you can use phosphotidylserine and phosphotidylcholine if you have troubling concentrating or have memory problem)


Hydrogenation:
- the process by which manufacturers took a relatively harmless oil and then they altered it by adding hydrogen to it.-> adding hydrogen to these oils solidify it
->polyunsaturated oils are less solid and more fluid->more fragile and unstable->these oils can go rancid (can be damaging to the body)
-because of this, it can throw off the flavour of products and reduce shelf life
-took hydrogen as a gas and infused it into oils->in the process, trans fats are created
-these types of fat should not be consumed at all!->should be eliminated from diets
-trans fats are not always on labels as trans fats->sometimes hydrogenated or partially hydrogenated
->i.e. Shortening, chips, crackers, baked goods, etc.



Cholesterol:
-most people think its bad and must stay away from it
-has many functions in the body:
• It is necessary to create bile in the gallbladder
• Need it to make hormones: i.e. Estrogen, progestrone, testosterone
• Important for the formation of cell membranes
• Important for myelin sheath (covering of nerves)
-these foods don't actually raise cholesterol levels (i.e. Eggs or shellfish)

-it is not the cholesterol in foods that is the problems->myth that we must dispel!
-eggs have choline within them (one of B vitamins)->help reduce cholesterol
-cholesterol is also a healing substance->i.e. Microinjuries in blood vessels and arteries "bandage"
-elevated cholesterol can actually mean that body is injured and there is an up in order to heal the body
->too low cholesterol is more dangerous than slightly elevated
-LIVER PRODUCES CHOLESTEROL

Triglycerides:
-storage form of fat in the body

Phospholipids:
-component of cell membranes and brain
-improve memory

*sallyfallon.com ->tells you step of making margarine









Oils and fatty acids


-our diet doesn't have a lot of the healthy foods and thus we are not accessing the key essential fatty acids
-we have to make sure we are buying fresh oils that are properly stored (i.e. Refrigerated, cap is on, etc.)
-GLA (gamma linaloic acid)-an essential fatty acid: important because it helps reduce inflammation-it is a hormone-like substance
-PG2 is proinflammatory->want to stay away from that
-EPO=evening primrose oil-great source of GLA
-even though they are not essential fatty acid since body can make it from ALA (DHA and EPA)=>the conversion within body isn't always great and the speed may not be fast, therefore people may not be getting large amounts->this conversion may or may not be taking place in a good amount of time->therefore a lot of people go directly to the source (fish oil is a very good source)->good for brain function, immune system, skin, etc.

-fish should be consumed in moderation because of the toxicity levels in water, farmed fish are a concern for a number of reason, but wild fish also lived in polluted waters

->should avoid very large fish (i.e. Tuna, shark, mackerel, etc.)

->eat wild fish or organic fish (farmed fish in a healthy way)->vary it and try to include fish that have omega 3 fatty acids in there (mackerel, anchovies, wild salmon, sardines, etc.)

-fat in general are very fragile->must make sure we are getting fresh, good quality products and it is being properly stored (not a lot of exposure to light, heat or oxygen)
-prostoglandins: we have 3 and the middle one is not good (leads to inflammation)->PG2 (because of this women get menstural pains):
-DHA and EPA: (these are omega-3 essential fatty acids)-good for learning, need to improve brain function, learning or behavioural issues

Water or Coke?

Someone sent this to me and I thought it would be interesting to share..enjoy!

WATER



#1. 75% of Americans are chronically dehydrated..

(Likely applies to half the world population)


#2. In 37% of Americans, the thirst mechanism is so weak

that it is mistaken for hunger.
#3. Even MILD dehydration will slow down one's metabolism as 3%.

#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
#8.. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should drink every day?

COKE

#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.

#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.

#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.

#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble
away the corrosion.

#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle.. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.


FOR YOUR INFORMATION:
#1 the active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis.
#2. To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.

#3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years!

Now the question is, would you like a glass of water? or Coke?

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Quinoa: The little grain with a lot of power!

Quinoa (keen-wah) is a South American grain that is related to species such as beets, spinach and tumbleweed. Though most people have not heard about this grain with a funny name, it’s nutritional value is truly outstanding as even the South American Incas referred to it as “the mother of all grains”!

Protein

Quinoa is packed with proteins, which makes it perfect for those who have a vegetarian or vegan lifestyle. However, for those who eat meat on a regular basis, Quinoa is perfect for the body as it’s a lot less harsh and emits a lot less waste when compared to meat product. The fact that Quinoa contains a balanced set of all the essential amino acids (which makes it on par with your source of protein from meat) makes it a very beneficial food for the body. This is definitely a key factor that sets it apart from other grains like wheat and rye. Furthermore, an amino acid lysine found in Quinoa makes it perfect for tissue growth and repair. For many of us who lead an active life, Quinoa is an excellent way to help prevent and treat any injuries (whether big or small) we might have.

FULL of vitamins and mineral

Quinoa is a great source of magnesium, manganese, iron, copper and phosphorous. For those who suffer from anemia (particularly women), Quinoa, along with other foods such as spinach can be a great source of iron. For those who suffer from severe headaches and migraines, Quinoa can be very beneficial as it helps dilate blood vessels and increase blood flow and circulation not only to the brain, but also to other parts of the body (such as the heart, which is also why Quinoa is an excellent food to prevent cardiovascular disease).

Furthermore, because of its high source of manganese and copper, Quinoa serves as a very helpful antioxidant. The positive point to make about antioxidants is that they act as cell guardians and can help reduce the look of aging, contributes to excellent skin (along with the Vitamin E within it) and can even help prevent diseases such as cancer.




Energy

For those who tend to get tired very quickly (i.e. during studying, excessive day time napping, etc.), Quinoa contains high amounts of B vitamins, carbohydrates and riboflavin (burned by the body to produce energy). Furthermore, because Quinoa is a complex carb, it ensures that blood glucose levels don’t drastically drop up and down and provides a smooth and steady flow of glucose to the body throughout the day. Unlike the sudden drop of energy you can get from eating candy bars (full of simple carbs) or coffee, people who tend to eat Quinoa don’t get sugar crashes or sudden bouts of hunger.

Digestion

Because quinoa comes from a plant source, it contains a good amount of fibre that can help assist with digestive problems such as IBS and constipation. Another reason for its success with digestion is due to the fact that it is gluten-free (gluten is a plant derived protein common in rye, wheat, baryley, spelt, kamuet, which can be hard for the body to digest-particularly those with coeliac disease). With a healthy diet, quinoa can be very beneficial because not only is it an excellent protein source, but it also allows the body to excrete its wastes. This is opposite to meat and meat products that can be very harsh for the body to process and can account for a lot of toxins in the body.

Taste

The beauty of quinoa is that it tastes very similar to rice and can be easily flavoured in any way desirable. When first purchasing quinoa, its best to give it a good rinse and make sure its outer coating (called saponin) is removed. After that, you can simply cook it like rice or can toast it.

Here are some recipes you can make with Quinoa

The Basic Quinoa Recipe
This light and wholesome grain may be prepared quickly and easily with this basic method. 2 cups water 1 cup quinoa

Place quinoa and water in a 1-½ quart saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes).
You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Makes 3 cups.

To prepare in a rice cooker, simply treat quinoa like rice. Add two parts water to one part quinoa, stir, cover (unlike rice you can stir quinoa a few times while cooking to prevent burning in the bottom of the pan) and when the cooker shuts off, the quinoa is done.

Revised Microwave Instructions: Submitted by Donovan, we have tried this method and highly recommend it. 1 cup Quinoa, 2 cups water in a 2 quart microwave bowl. Cook on high 100% for 5 minutes and 60% for 8 minutes. Let stand for a few minutes and voila, perfect Quinoa.
For an energy saving method, combine 1-cup water to each ½ cup of quinoa in a pan. Bring to a full boil for 5 minutes, and then set aside, covered for 15 minutes.
For additional flavor, substitute chicken broth or vegetable stock for the water in any of the methods listed above.
*Ancient Harvest Quinoa has already been washed with pure water and solar dried to remove the natural bitter saponin coating.
Cited from: http://www.quinoa.net/181.html

Toasted Quinoa Salad

3/4 cup uncooked quinoa
1 cup diced carrots
1/2 cup chopped red bell pepper
1/4 cup minced parsley or cilantro
2 sliced green onions

-juice of 1 lemon and 1 lime (or 1 - 2 tablespoons of each)
-1-1/2 tablespoons tamari soy sauce
-2 cloves minced or pressed garlic
-1 teaspoon chili sauce (tobasco) (or use a pinch of cayenne, a few red pepper flakes, etc.)
-Rinse quinoa and drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
-Mix carrot, red pepper, parsley and green onion in large bowl. Add cold quinoa and toss to combine, Whisk together lemon and lime juices, tamari, garlic and chili sauce. Pour over salad and combine well. Chill until serving time.
-This recipe can be fun. Try throwing in a few fresh raw peas, some fresh raw corn, fresh sliced raw green beans, etc.

Cited from: http://chetday.com/quinoa.html



Quinoa Stir Fry

Created by: Pam Ruggles
2 cups quinoa cooked in 4 cups water
2-3 stalks broccoli, chopped
1 cup snow peas
3 spring onions, chopped
3 garlic cloves, chopped
1 Tablespoon grated ginger
2-3 Tablespoons sesame oil
20-24 steamed shrimp Stir fry veggies in 2-3 Tablespoons sesame oil til tender. Add 1 Tablespoon maple syrup after veggies are done. Add 20-24 steamed shrimp and stir in, if desired. Add soy sauce to taste.



Tabouli

Tabouli, a mid-eastern salad, try it with quinoa for a delightful new taste.

2 cups quinoa, cooked 1/2 tsp basil
1 cup chopped parsley 1/2 cup lemon juice
1/2 cup chopped scallions 1/4 cup olive oil
2 TBL fresh mint or 1 TBL dried mint salt and pepper to taste
1 garlic clove, pressed lettuce leaves, whole
1/4 cup olives, sliced

Place all ingredients except lettuce and olives in mixing bowl and toss together lightly. Chill for 1 hour or more to allow flavors to blend. Wash and dry lettuce leaves and use them to line a salad bowl. Add tabooli and garnish with olives. Serves 4


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Stress buster foods for exams!

A better diet for better mental health

For many university students, stress is an everyday challenge in their lives. From the worry of getting in that essay submission before the deadline all the way to pulling all nighters to achieve that A+, stress is far from unknown to them. Though some stress can in fact be good for you as a means of pushing you towards your goals, too much stress can have a profound impact on one’s mental health leading to such problems as depression and anxiety, which according to Dr. Leslie Nickell of the University of Toronto more than 30% of university students suffer from. Ultimately, this can have an immensely negative impact on one’s life and more importantly, their school performance. However, learning to couple stress management with a healthy lifestyle not only contributes to longevity and vitality but can also help students lead more enjoyable university lives. To better understand the causes and important steps for preventing and/or treating depression and anxiety, they have been summarized in a question and answer format.

1. What is anxiety and depression? Are they related in any way?

Depression is a mental illness characterized by feelings of worthlessness, suicidal thoughts, excess fatigue, deterioration of motivation, extremely poor concentration, loss or increase of appetite and weight, digestive problems, disturbed sleep patterns and anxiety. Anxiety can arise from depression or on its own and is a sudden feeling of an adrenaline rush where the body goes into a “flight or fight” situation that can arise on its own or due to certain environmental cues (tests, large crowds, presentations etc.). They are both related as they mostly stem from an imbalance of certain neurotransmitters in the body, such as serotonin, dopamine, adrenaline and noradrenaline.


2. What causes anxiety and depression?

Though certain genetic factors do predispose people to a greater risk of psychological problems, incorporating a healthy diet into your lives can in fact reduce the chance of those genes expressing themselves. One of the main underlying factors for depression and anxiety is adrenal fatigue in which high amplitudes of glucose (sugar) levels in the body are a cause of. Ultimately the prolonged bodily abuse from an unhealthy lifestyle and high stress cause our adrenal glands to call it quits and go out of sync within the rest of the body. This leads to things such as dysglycemia, memory loss, poor concentration and of course, anxiety and depression. Other factors that can contribute anxiety and depression are: underactive thyroid, neurotransmitter imbalance (i.e. serotonin, acetylcholine, etc.), nutritional deficiencies, heavy metal toxicity, inflammation and pyroluria (a genetic disorder described by protein-like chemicals in the body called kryptopyrolles and porphyrins).

3. How does nutrition play a role?

Nutrition plays a big role in mental health. A healthy mind can never be achieved without a healthy body. Working to correct vitamin and mineral deficiencies, reducing sugar caffeine or alcohol from the diet and stabilizing glucose levels in the body are vital towards a higher level of mental health. Avoiding foods such as gluten (found in wheat), milk, corn, processed foods, sugar and alcohol is one of the most important steps as these foods are considered cerebral allergens which create immune, digestive and nervous system havoc in the body with continued consumption. Foods that contain refined sugars (i.e. candy, processed cereals, doughnuts), food additives, drugs and stimulants (i.e. coffee) have not only been shown to greatly reduce concentration but have also shown to contribute to abnormal glucose levels in the body which ultimately increases the risk for depression and anxiety. Complex carbs (i.e. Quinoa, whole grains, legumes) are especially important for the body as they create a slow rise in glucose levels and not only keep you away from getting hungry too quickly, but also supply you with adequate vitamins and nutrients needed to sustain throughout the day. Other foods such as cinnamon, honey and fruits and vegetables that contain high phytonutrients are superb glucose stabilizers. Trying to eat small but healthy meals (about the size of your hand) every three hours is a great way to control blood glucose levels and to stay full throughout the day. Also, foods like fish, eggs, liver, soy, peanuts and other nuts are excellent brain supporting foods.

4. Are there any supplements I can take?

I have always been a great fan of herbal supplementation and there are many natural food stores that give a more holistic and natural source of vitamins and nutrients. One of the most important herbs I recommend for depression and anxiety is schizandra. This wonder-herb is an adrenal adaptogen which allows the body to slowly absorb to avoid “sugar crashes”. Neurotransmitters such as GABA and Acetylcholine (which can all be found in health food stores) create a relaxed state and compensate for any abnormal levels of these neurotransmitters within the body. Amino acids are used by the body to make such neurotransmitters and a precursor to serotonin that can be taken topically is L-tryptophan or 5-HTTP which relaxes the body (perfect for those who have trouble sleeping at night or are anxious). For those who have problems concentrating, phosphotidylserine and phosphotidylcholine are excellent memory aids as they protect the brain. Omega 3 supplements can be used for people who don’t have an adequate intake from their diets (i.e. Fish and flax seeds are wonderful sources of omega 3). This fatty acid is not only a mood stabilizer but also helps a great deal with digestion and memory. Mineral and vitamin supplements that are good for mood stabilizing include magnesium and B family of vitamins. Other herbs include St. Johns Wort and Kava, however I don’t recommend these herbs for those who are taking antidepressants or benzodiazepine tranquilizers as they greatly intensify their effects and have been shown to induce mania in some.

5. Is there anything else I can do?

Most universities provide great facilities for those who are seeking help with stress or mental illness. Also, Toronto’s Centre for Addiction and Mental Health (www.camh.net) provides very useful information on the topic of mental illness. Though there is a negative stigma associated with seeking psychiatric help, one must understand that just as you go to a family doctor when you are suffering from a certain illness, psychiatrists are there to help treat those suffering from mental illnesses. Family and friends should always be empathetic and to understand that the pressures of life, particularly for a university student are very high and at times they need a strong support system to rely on. Exercise routines such as tai-chi, yoga and cardio workouts are great ways to not only increase endorphins (which make us happy) and relax the body but also give a sense of structure and purpose to our lives. Organizing school work and seeking help when needed is a great way to reduce stress and to increase your confidence in your academic studies. However, the most important thing to remember is that if you are suffering from high stress levels, anxiety or depression, you should never blame yourself. It is important to acknowledge this problem and to treat it as soon as to inhibit it from progressing and getting worse.

Live
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xoxo,
E