Tucson Holistic Counseling

Rather than looking at ADHD as a label and give our young children harmful stimulants, maybe it’s time to start to look at our children on a more holistic level. Remember a holistic perspective is an ongoing journey of discovery in search of more answers and ultimately; living better, being healthier, and striving for wholeness.

The first thing to look at with ADHD is your child’s diet. A healer once said to me, if it doesn’t grow or swim, don’t eat it! Also if it comes in a cellophane wrapper, don’t eat it, if you can’t pronounce what is in it don’t eat it, take away 90% of all sugars and you are well on your way to a healthier child.

Other things you can do to help your child with ADHD, turn off the TV, toss out the computer games and do something with your child! See it’s your choice. You want your child to be healthy? Follow some guidelines. Will your child like it? Nope! Down the road will they thank you? YEP!

Get Attend for your child. It is a natural homoeopathic that WORKS. Parents seem to be jumping for joy with Attend and the results are not only positive, it is far safer than stimulants that are given to our children.

Want to know more….lots more. Want to know where to get attend and what other supplements work? Listen to my radio show on ADHD. Radio Show

  As a holistic mental health practitioner, I am board certified with the American Alternative Medical Association. (AAMA) It is vital that people know how important board certified practitioners are and what our primary goal is. So for today, I want to offer you some places that ensure that you are seeing a professional. Anymore in today’s world, people read a few books, and hang up a certificate, however training and certification is vital. Check to see if who you seek out is part of any of these associations. If you are a practitioner, then by all means join these associations.

Remember that it is your health. Making sure someone is certified and belongs to associations is important to your well being. It is important that we keep natural healing and health up to standards and there are associations that help promote that integrity.

American Alternative Medical Association 
American Holistic Medical Association
American Holistic Health Association
American Association of Drugless Practitioners
American Holistic Nurse Association
Association for Comprehensive Energy Psychology
The National Association for Holistic Aromatherapy

I believe that it is so important to get the word out about holistic health and mental health. Keep in mind, 300 people die each day from side effects of their medication. There are other ways to work with some health issues without harmful or unnecessary medications. Sometimes, a holistic hcnage of lifestyle can make a big difference.

There are ways to get people to pay attention as well. We can use WebPages, blogs and thanks to new technology even radio. So today rather than blogging, I want to post the new radio show.

Holistic Mental Health and Healing

Big news SAM-e (pronounced sammy), otherwise known as S-Adenosylmethionine is really working for depression and other physical/.emotional conditions. SAM-e is not an herb but a compound that our bodies produce from methionine, which is an amino acid found in protein-rich foods.

SAM-e has demonstrated positive results in treating major depression. Controlled studies found that 70 percent of depressed people responded to SAM-e just as well as many established drug treatments for depression. So what is the SAM-e secret?

It appears that SAM-e can increase levels of important neurotransmitters, such as serotonin, norepinephrine, dopamine and phosphatidylserine, therefore increasing the fluidity of brain cell membranes. This can affect the way brain cells receive and transmit neurotransmitters, such as serotonin. SAM-e also detoxifies the brain and is now being studied in the detoxification and rehabilitation of opiate abusers.

How does SAM-e differ from Saint John’s Wort? When Saint John’s Wort came on the market, people tossed out their prescriptions of Zoloft, Paxil, and Prozac, hoping for an herbal "cure" for depression. Disappointment followed when many of those depressed people did not find relief in the "miracle herb." Of course, not all recognized that Saint John’s Wort is for mild depression.

People on Prozac or other prescribed anti-depressants are probably not mildly depressed. Researchers claim the major difference with SAM-e is it can help with major depression. SAM-e is also beneficial with other conditions, such as arthritis, chronic fatigue syndrome, fibromyalgia, liver disorders, chronic back aches and migraine headaches.

Be aware that SAM-e is expensive: Average price is about $25 (US) per bottle, and to receive the minimum dose. Take 400 mg of SAMe twice a day. It is very important that you to take a high-quality vitamin B complex supplement along with SAMe. To prevent insomnia, don’t take SAMe late in the day. Most people report a mild energy boost with the supplement.

Don’t take SAMe with MAO inhibitor antidepressants. SAMe is best absorbed on an empty stomach, so try to take it about one hour before or two hours after meals. If nausea or heartburn begin be sure to take it with plenty of water. With any form of depression it is important to understand that prescribed drug treatment, or herbals and supplements alone cannot cure depression. Nutrition, exercise and spirituality all go hand-in-hand with treating depression.  

Everything we eat affects our moods. More and more mental health professionals agree that diet and depression go hand-in-hand, confirming that healthy foods help relieve depression. Through extensive research, science proves that there is truth behind the statement that food aids in relieving depression. Brain chemicals (neurotransmitters) such as dopamine, serotonin, and norepinephrine appear to be influenced by the foods we eat. Did you know a turkey sandwich can calm you down? Feeling stressed? Then have tuna salad in an avocado followed by a cup of frozen sorbet.

People who experience mild depression may be happy to discover that eating foods that contain folic acid can help them feel better. People who experience mild-to-moderate depression are often deficient in folic acid, and eating foods that contain this vitamin could help reduce the high levels of homocysteine associated with depression. Some of the leading foods that have folic acid include; turkey, asparagus, beets, spinach, peas, avocados, brussels sprouts, bok choy, cabbage, broccoli, savoy, beans, chick-peas, soybeans, lentil, and oranges.

The amino acid Tryptophan is also very important in reducing depression. Tryptophan is the precursor to serotonin, which is a necessary neurotransmitter for transmitting nerve impulses in the brain. Food sources that contain Tryptophan include fish, other seafoods, poultry, lean meats, low-fat dairy products, eggs, beans, soy products, whole-grain cereals, vegetables, fruits, nuts, whole grains (barley, rye, oats, etc.), rice, hummus, lentils, hazelnuts, peanuts, sesame seeds, and sunflower seeds.

Omega-3 fatty fish oil is gaining more and more positive feedback for treating depression. Certain omega acids may be beneficial for depression. docosahexaenoic acid (DHA) is an omega-3 long chain polyunsaturated fatty acid that is the building block of human brain tissue. Research suggests that low levels of DHA have been associated with depression. More doctors and nutritionists are suggesting people include foods such as salmon, trout, grilled albacore tuna, halibut, sardines, cod, tofu, flaxseed, pumpkin seed, soybeans, and walnuts to get more Omegas in their diet.

Based on niacin’s well-recognized role in promoting sound nerve cell function, some experts recommend this B vitamin for relieving depression as well as feelings of anxiety and panic. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose; they also offer the mood-enhancing benefits of other B vitamins. Leading Food Sources of niacin include brown rice chicken, turkey, tuna, and pomegranates.

Inositol is believed to play an important role in the messenger system to which several key serotonin receptor subtypes are linked and may be very therapeutic agents in treating depression. Nuts, bean, cantaloupe, citrus, soy, wheat germ, and eggs are a few foods that contain this vital component to our diet.

If eating certain foods can help decrease symptoms of depression, then it is important to note that a variety of foods can increase depression. People who experience depression should avoid foods such as simple carbohydrates, sugar, smoked foods, sausages or bacon, liver, dark poultry, fried foods, cold cuts, pickled foods, aged foods, full-fat cheese, whole milk, alcohol, processed foods, white flour, baked goods, caffeine, soda or cola products, MSG, and excessive salt.

It is essential to eat several healthy snacks in-between meals and never skip meals. This can help blood sugar from dipping and creating a sense of fatigue and depression. Not drinking enough fluid can also have an effect on mental health because even mild dehydration can result in depressed and irritable behavior.We are what we eat, so why not choose to eat healthier and feel better? Selecting foods that promote good neurotransmitter health is just one more way to reduce symptoms of depression. If symptoms of depression get worse, it is important to tell your family doctor.

5-HTP (compound 5-hydroxytryptophan) is a derivative of the amino acid tryptophan. A mood-enhancing chemical, it has gained a great deal of respect lately because of its ability to decrease depression. Unlike other supplements and prescribed drugs that have molecules too large to pass from the bloodstream into the brain, molecules of 5-HTP are small enough to do so. Once in the brain, they’re converted into an important nervous system chemical, or neurotransmitters called serotonin.

5-HTP is the intermediate metabolite of the essential amino acid L-tryptophan which was taken off the market in 1989 because 27 people died from it (over 250,000 people die each year from prescribed pharmaceuticals). Unlike tryptophan, 5-HTP cannot be converted to kynurenine; so it can easily cross the blood brain barrier. While only three percent of an oral dose of tryptophan is converted to serotonin, over seventy percent of an oral dose of 5- HTP is converted to serotonin. Today, 5-hydroxytrptophan is considered a safer and more effective treatment for these conditions. In addition it is much cheaper than L-tryptophan.
5-HTP causes an increase in levels of endorphin and other neurotransmitters that are often decreased in cases of depression. 5-HTP also increases serotonin levels. Thus, it is much more effective for depression. In fact, numerous studies have shown that 5- HTP has equal effectiveness compared to drugs like Prozac, Paxil, and Zoloft (SSRIs) and tricyclic antidepressant drugs like imipramine and desipramine in terms of effectiveness, therefore tryptophan and especially 5-HTP, should not be used by anyone taking any of these drugs or not to be used with Saint John’s Wort. 5-HTP may also be helpful in some cases of compulsive carbohydrate overeating, alcohol addiction and compulsive gambling (specific forms of OCD), as well as for insomnia. Reported side effects include nausea, vomiting, and difficulty breathing. High doses of 5-HTP can cause agitation, fast heart rate, a boost in blood pressure.
Numerous clinical trials have studied the efficacy of 5-HTP for treating depression. One compared 5-HTP to the antidepressant drug fluvoxamine and found 5-HTP to be equally effective. Researchers used the Hamilton Depression Rating Scale and a self-assessment scale to gauge the effectiveness of the two medications. Both scales revealed a gradual reduction in depressive symptoms through time with both medications. Perhaps the most convincing evidence, however, comes from scientists who examined research from around the world on the use of 5-HTP in treating depression. One such researcher, writing in Neuropsychobiology, sums up the findings this way: "Of the 17 reviewed studies, 13 confirm that 5-HTP has true antidepressant properties." (David Wolfson, N.D.)
The effective dose of 5-HTP appears to be between 50 and 500 mg daily.3 Used in combination with other antidepressant substances, however, the effective dose may be even lower. Research shows that some people respond better to lower doses, so I recommend beginning at the low end of the dose range and increasing as necessary. Side effects associated with therapeutic doses of 5-HTP are rare.

  Past generations have believed that biochemistry and emotions are separate. Today we are seeing that all of our human emotions have a biochemical basis, thus, diet and natural nutritional supplements affect us in ways that can greatly improve mental health. Body and mind are totally intertwined. Charles Darwin observed in “Expressions of the Emotions in Man and Animals”, that all people share common emotional facial expressions, as do some animals. We all experience the familiar human emotions of sadness, fear, anger, joy, disgust, contentment, pleasure, and pain.
Diet and nutrition can contribute a great deal to depression and other disorders. Most Americans do not eat ideal diets. Many people tend to consume considerable amounts of processed foods, and empty calories such as sugar and white flour, neglecting to eat from the major food groups. Many experts see depression as a biochemical imbalance. Since we get most of our nutrients from food, and food is a chemical, a good protocol for depression and ones state of mental wellness can begin with food.

Neurotransmitters and Food 

A neurotransmitter is a chemical messenger released from one nerve cell, which finds its way to another nerve cell, where it influences a particular chemical reaction to occur. Neurotransmitters control major body functions including movement, emotional response, and our physical ability to experience pleasure and pain. A neurotransmitter imbalance can cause depression, anxiety, panic attacks, insomnia, irritable bowel, hormone dysfunction, eating disorders, fibromyalgia, obsessions, compulsions, adrenal dysfunction, chronic pain, migraine headaches, and even early death. Scientific and medical research indicates that our brains use more than 35 different neurotransmitters, some of these we can control and some we can’t.

There are many types of chemicals that act as neurotransmitters in the human body. The way that foods may affect these chemicals is important in understanding the possible role of diet in developmental disorders. The foods we eat can directly affect the performance of the brain. It has been proven that by eating the right foods, you can boost your IQ, improve your mood, be more emotionally stable, sharpen your memory and keep your mind young. If you give your brain the right nutrients, you will be able to think quicker, have a better memory, be better coordinated and balanced, and have improved concentration.

Three key Neurotransmitters
· Neurons, which power the message,
· Neurotransmitters, which create the message and
· Receptors, which receive the message.

Serotonin is responsible for the calming and relaxation states with a general sense of well being. High levels of serotonin can cause a person to feel sluggish and drowsy. Low levels of serotonin will cause intense food cravings, insomnia, depression, aggressive behavior, increased sensitivity to pain, and is associated with obsessive-compulsive eating disorders. Serotonin is synthesized from tryptophan in the presence of adequate vitamins B1, B3, B6, and folic acid. The best food sources of tryptophan include brown rice, cottage cheese, meat, peanuts, and sesame seeds.

Dopamine and norepinephrine are responsible for alertness, fuel for enthusiasm, and motivation. Protein consumption causes these two neurotransmitters to be released into the brain. Good protein sources include meat, chicken, fish, nuts, soy products, eggs and dairy products.

Some proteins that affect dopamine levels are:
· Fish such as salmon, tuna, flounder.
· Chicken, eggs and turkey.
· Small amounts of red meat.
· Beans, such as chickpeas and lentils.

Aerobic exercise and dopamine levels
If you need to temporarily reduce your levels of dopamine to relax, non-competitive (why non-competitive? competition raises levels of dopamine) aerobic exercise could help, for example:
· Running, swimming, and walking
· Cardio workouts
· Rowing or cycling at the gym or home
· Vigorous mall walking
Some carbohydrates that affect serotonin levels
· Whole grains such as brown rice, oats, and corn.
· Good quality breads, pasta and bagels.
· Vegetables such as potatoes and squash.
· Simple sugar.

Exercise and serotonin
To control the serotonin you need less vigorous exercise like:
· Strolling or light walking
· Stretching exercises
· Gentle yoga, Ti Chi, or some form of light martial arts
· Reading, writing, or listening to music
· Meditation, massage, or Reiki

Why Sugar Ruins Our Health

· Can suppress the immune system
· Can upset the minerals in the body
· Can cause hyperactivity, anxiety, difficulty concentrating.· Produces a significant rise in triglycerides
· Contributes to the reduction in defense against bacterial infection
· Can cause kidney damage
· Leads to cancer of the breast, ovaries, intestines, prostate, and rectum
· Increases fasting levels of glucose and insulin
· Causes a copper deficiency
· Interferes with absorption of calcium and magnesium
· Weakens eyesight
· Raises the level of neurotransmitters called serotonin
· Can cause hypoglycemia
· Can produce an acidic stomach
· Malabsorption is frequent in patients with functional bowel disease
· Can cause aging
· Increases the risk of Crohn’s disease and ulcerative colitis
· Can cause arthritis
· Can cause asthma
· Can cause Candida albicans (yeast infections)
· Can cause gallstones
· Can cause heart disease
· Can cause appendicitis
· Can cause multiple sclerosis
· Can cause hemorrhoids
· Can cause varicose veins
· Can elevate glucose and insulin responses in oral contraceptive users
· Can lead to periodontal disease
· Can contribute to osteoporosis
· Leads to decreased glucose intolerance
· Can decrease growth hormone
· Can increase cholesterol
· Can increase the systolic blood pressure
· Can cause drowsiness and decreased activity
· Can cause migraine headaches
· Can interfere with the absorption of protein
· Causes food allergies
· Can contribute to diabetes
· Can cause cardiovascular disease
· Can impair the structure of DNA
· Can change the structure of protein
· Can make your skin age by changing the structure of collagen
· Can cause cataracts
· Can cause atherosclerosis

So remember there is a lot to be said "we are what we eat." I like to think we act and feel what we eat……..Bon Appétit