Study: Diet and Nutrition Essential for Mental Health

An international collaboration, led by the University of Melbourne and Deakin University, has stated that evidence is rapidly growing that there is a strong connection between diet quality and mental health.

Diet and nutrition can make a big impact on your mental health.

In an article published in The Lancet Psychiatry, leading academics stated that psychiatry should now recognise and embrace diet and nutrition as key factors in mental health.

Lead author, Dr Jerome Sarris from the University of Melbourne and a member of the International Society for Nutritional Psychiatry Research (ISNPR), said psychiatry is at a critical stage, as the existing treatments have only resulted in modest benefits.

“While the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a key factor in the high prevalence and incidence of mental disorders suggests that nutrition is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology,” Dr Sarris said.

“In the last few years, significant links have been established between nutritional quality and mental health. Scientifically rigorous studies have made important contributions to our understanding of the role of nutrition in mental health.”

The review showed that nutrient-based prescriptions have the ability to assist in the management of mental disorders. Studies show that many different nutrients have a clear link to brain health, including omega-3s, B vitamins (particularly folate and B12), choline, iron, zinc, magnesium, S-adenosyl methionine (SAMe), vitamin D, and amino acids.

“While we advocate for these to be consumed in the diet where possible, additional select prescription of these as nutraceuticals (nutrient supplements) may also be justified,” Dr Sarris said.

Associate Professor Felice Jacka, a Principal Research Fellow from Deakin University and president of the ISNPR noted that many studies have shown associations between healthy dietary patterns and a reduced level of depression and suicide.

Maternal and early-life nutrition is also emerging as a factor in mental health outcomes in children, while severe deficiencies in some essential nutrients during critical developmental periods have long been implicated in the development of both depressive and psychotic disorders,” she said.

A systematic review published in late 2014 has also confirmed a relationship between ‘unhealthy’ dietary patterns and poorer mental health in children and adolescents.

Naturopaths have long been aware of the importance of diet and nutrition to treat and prevent a broad range of mental health issues, including anxiety, depression, high stress, sleep problems, brain fog, cognitive decline, etc. A top naturopath will be aware of all of the latest research, and will be highly skilled in the treatment of these and other mental and emotional disturbances with diet and nutrients. Rather than just advise a collection of recommended nutrients, they will individually assess each person and tailor a particular prescription just for them.

For more information on the article, visit https://www.sciencedaily.com/releases/2015/01/150129104217.htm .

Free Assessment

If you are having any mental or emotional difficulties, we offer a free Comprehensive Assessment, to help identify

  • What is going on in your body
  • What is working properly, and what is not
  • What might be causing any problems
  • The best way to improve any problems or potential problems

(Terms and conditions: the Assessment is a completely free service, with no obligations whatsoever.)

If you would like to book in for an Assessment, please give us a call on 3376 6911, or you can book online using the link at the top of the page.

Be well, and have a great life!

Magnesium Each Day Keeps Dementia at Bay

Brain out of order

Last year it was estimated that around 400,000 Australians suffer from dementia, and this number is expected to double by 2058.There is no effective treatment using pharmaceutical drugs, however there have been a number of studies showing the effectiveness of natural therapies for this condition.

One study, showed that increasing your magnesium intake is likely to “lead to less age-related brain shrinkage, which is associated with better cognitive function and lower risk of delayed onset of dementia in later life”. See more on this study by following the link below.

Magnesium plays an essential role in nerve transmission and nerve-muscle interaction. It also protects nerves against excessive stimulation, which can damage or even kill nerve cells, and cause many types of neurological disorders. Due to its importance to the nervous system, research continues to be conducted on its role in preventing or treating migraines, chronic pain, epilepsy, Alzheimer’s, Parkinson’s, stroke, epilepsy, anxiety and depression.

If you have a health issue, or have a family history of a health problem and want to prevent it, we offer a free Comprehensive Assessment, to see what is going on in your body, what is causing the problem, and the best way to treat or prevent it. (Terms and conditions- the Assessment is a completely free service, with no obligations whatsoever.)

Be well, and have a great life!

How Food May Improve Your Mood

Could something as simple as food make a difference to your mood and mental state? And if so, how does this work and which foods are best?

A lot of it depends on the connections between your brain and digestive tract. Due to this close connection, diet and emotions can sometimes go hand in hand. This has even led the digestive tract to sometimes be referred to as “the second brain”.

In your gastrointestinal tract, there are billions of bacteria — and these bacteria can influence neurotransmitter production. In this context, neurotransmitters are important chemical substances that carrying messages from your gut to your brain.

Whenever you eat healthily, you’re actually promoting the growth of so-called “good” bacteria in your gut. This will then have a positive effect on the production of neurotransmitters. On the other hand, if your day-to-day diet is laden with high-sugar junk foods, you could experience inflammation within your gut. This inflammation will make it more difficult for your body to adequately produce mood-boosting neurotransmitters.

Sugar is probably the most common culprit behind inflammation in the gut, Even worse, sugar can help to feed any “bad” bacteria that are currently in your gastrointestinal tract. Sugar is tricky because it can actually result in a temporary spike in certain “feel good” neurotransmitters, such as dopamine. This can be deceptive, leading individuals to believe that consuming sugary foods will boost their mood, making them come back for more.

When neurotransmitter production spikes in this way, it’ll be followed by a crash and this crash will have an extremely negative effect on your mood. This can lead to a sort of vicious cycle, with your neurotransmitter production spiking and plummeting if you regularly consume sugary foods.

If you’re hoping to experience fewer fluctuations in mood, then it may be time to reduce the amount of sugar you’re consuming on a day-to-day basis. A diet based on healthy foods can actually promote an overall happier mindset — it could also make it easier to stay focused.

Foods That Improve Mood and Happiness Levels

When food is better for the health of your gut, it’s often also going to be better for your mood and mental health. Here’s a shortlist of some gut-friendly foods, able to enhance the production of mood-lifting neurotransmitters.

1. Dark Chocolate

That’s right, dark chocolate is more than just a delicious treat — it is packed full of other mood-lifting compounds and has less sugar than other treats.

When you consume dark chocolate, you can expect a release of “feel good” compounds, such as theobromine and N-acylethanolamine.  

In addition, dark chocolate is full of healthy flavonoids, which can help with the flow of blood to your brain, boost overall brain health, and reduce inflammation. All of these effects can help with mood regulation.

Try to avoid milk chocolate, which is higher in sugar and fat, and isn’t going to have the same benefits as consuming dark chocolate.

2. Fatty Fish

Fatty fish is one of the best dietary sources of omega-3s and is an easy (and tasty) one to incorporate into your diet. For instance, both albacore tuna and salmon are packed full of two particular omega-3s — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DHA have been linked to lower levels of depression, making them some of the best dietary mood boosters out there.

Plus, omega-3s can help support the fluidity of brain cell membranes.

3. Fermented Foods

Fermented food comes in a wide variety of forms, so it’s harder to get bored with them. Examples of some popular fermented food items are

  • Yogurt
  • Kefir
  • Kimchi
  • Kombucha
  • Sauerkraut

Thanks to the fermentation process, these foods are loaded with health-supporting probiotics. Basically, during fermentation, live bacteria are given a chance to thrive, and these bacteria will convert the sugars into healthier acids and alcohols.

Worth noting is the fact that not all fermented foods are high in probiotics. For example, foods like beer and some breads have very little probiotics due to the cooking and filtering processes when they are made.

4. Nuts and Seeds

 Nuts and seeds are chock-full of healthy fats, plant-based proteins, and fibre. Fibre is able to slow down the digestion of other carbs, which means that sugar is more gradually released into your bloodstream. So, less of a spike and a crash, allowing your energy levels to stay stable.

Nuts also provide you with tryptophan. Tryptophan is an amino acid and is responsible for serotonin production. A variety of nuts and seeds (including cashews, almonds, walnuts, pumpkin seeds, sunflower seeds, and sesame) are high in this particular mood-lifting amino acid.

Other nuts, including pine nuts, Brazil nuts, and almonds, are good sources of selenium and zinc. Both of these minerals are quite important to healthy brain function, and a deficiency of them has been linked to higher rates of depression.

Foods That Affect Your Mood Negatively

While some foods can supply you with a boost in mood, others can lead to a drop, including

  • Soft drinks (including diet versions)
  • High-sugar juices
  • White bread and other products with refined flour
  • Cold cut meats
  • Vegetable shortening
  • Salted peanuts
  • Baked goods, such as muffins and cakes
  • Alcohol

Those are just a few examples, although the general rule remains: foods that are high in sugar, as well as foods that are highly processed, are probably going to be worse for your mood. Additionally, alcohol is considered to be a depressant, so long-term it can also have a negative effect on your mental state.

Food Habits to Boost Your Mood

The specific food items you are eating aren’t all that can affect your mood. Your food-related habits and tendencies can also play a role. If you’re looking to boost your mood, consider building a better relationship with food and adopting the following habits:

Eat Regularly

When you create a habit of not eating for long stretches of time, followed by eating large amounts of food, you’re probably experiencing frequent blood sugar drops. Whenever your blood sugar plummets, you’re more likely to feel irritable, tired, or even depressed. If you’re eating regularly and opting for foods that slowly release energy (whole-grain bread, nuts, and seeds, oats, etc.), your levels are more likely to stay stable, and you can avoid drops and spikes in blood sugar.

Getting Your Five a Day

As well as eating fruits and vegetables, it is important to have the correct amount of them. Having at least five servings of fruits and vegetables a day is ideal.

Further, try to eat a wide variety of different fruits and vegetables, in order to get a bigger array of nutrients. Focus on consuming fruits and veggies of many colours, as this is an indicator of the nutrients they may contain.

Meal Planning and Mindful Eating:

Try preparing a week’s worth of chopped veggies and soaked/cooked legumes or beans ahead of time, to make it easier to whip up a homemade meal that could be as tempting as a takeaway.

If meal prepping isn’t for you, stock up on frozen or canned veggies- just look for low sodium products to avoid too much salt. You can also try microwavable grains, such as quinoa, brown rice, or whole-grain couscous.

If you are looking for lower carb options, try swapping your usual grains and carbohydrates with vegetable-based options instead. Look for cauliflower products such as cauliflower pizza crusts, cauliflower “rice” and cauliflower “mashed potatoes”.

No matter what changes you decide to implement, just remember, the basic rules of nutrition still apply. Focus on making a habit of staying hydrated, eating regular meals, and being mindful of how much caffeine and alcohol you consume.

You may not be able to make all of these changes at once and that is fine. Even just small adjustments like being mindful of what you’re eating, and appreciating the good feeling a nutritious meal gives you afterward, can make a big difference over time.

Free Assessment

If you would like to eat better, improve your health, or you have a health problem or chronic disease you want to sort out, we offer a free Comprehensive Assessment, to establish what is going on in your body, what is causing the problem, and the best way to sort it out. (Terms and conditions- the Assessment is a completely free service, with no obligations whatsoever.) Be well!

Common Nutrient Deficiencies Linked to Depression

Depression is one of our most common mental health disorders. One in seven Australians will experience depression in their lifetime, which means that 2.83 million people are suffering from depression today.

Young lady with depression

According to the National Institute on Mental Health, research suggests that depression is caused by a combination of genetic, biological, environmental and psychological factors. One of the biological factors not often discussed is nutritional imbalance. Nutrition plays a major role in our psychological and emotional well-being, and deficiencies in key vitamins and minerals can compromise optimal brain functioning and increase levels of stress and anxiety.

Most Common Deficiencies that can Cause Depression

1. Vitamin D

Vitamin D plays a significant role in serotonin activity, and serotonin is the key neurotransmitter involved with mood, sleep, appetite, and digestion. It is also necessary to ensure the proper absorption of phosphorus into your bloodstream, which helps facilitate cell repair and tissue growth in your brain and body.

According to the Australian Bureau of Statistics, just under one in four Australian adults (23%) has a Vitamin D deficiency. Vitamin D frequently needs to be taken as a supplement, as it can be hard to stay at sufficient levels with sun and food alone.

2. Omega-3 Fatty Acids

There’s a good reason why you hear health and nutrient experts advocate for increased consumption of Omega-3 fatty acids. They are essential for healthy brain cell functioning and the reduction of inflammation, and work by preventing trans fats from entering your neural system.

3. Folate

While you’ve likely heard of folic acid, you might be less familiar with folate. Both are forms of vitamin B9. Folate is the natural form and easier for humans to use than the synthetic folic acid. Along with other B vitamins, folate helps to clear homocysteine–a by-product found in the bloodstream and associated with cardiovascular disease, Alzheimer’s disease, depression and other conditions. Folate also works to support serotonin production.

4. B Vitamins

Lack of B vitamins can have a significant influence on your overall psychological wellbeing. Vitamins B6 and B12 have been proven to boost skin and nail health, reduce stroke risk and support mental health function. According to one study, more than a quarter of severely depressed women were found to be deficient in B12.

5. Magnesium

Essential in over 600 metabolic functions, magnesium is one of the most important minerals in the body. It is vital to brain functions such as stress response, recovery and repair. It is only second to iron as the most common nutritional deficiency in developed countries.

Unfortunately, much of our soil has been depleted of magnesium making it increasingly difficult to achieve a sufficient level through diet alone, and so supplements may be necessary to provide optimum levels to the brain.

6. Zinc

Zinc is essential for regulating the brain and body’s response to stress. The highest concentration of zinc in our body is found in the brain, as it is central to healthy brain function. Not only is it responsible for activating your central and peripheral nervous system, but it is also required for neurotransmitter, enzymatic and hormonal processes. In addition to depression, zinc deficiency has been linked to anxiety, schizophrenia and eating disorders.

7. Iron

Iron is critical to all bodily functions as it carries oxygen throughout the bloodstream.  It is also the most prevalent nutritional deficiency in developed countries, and is more common in women than men. Symptoms of iron deficiency can present as similar to those of depression, such as mental and physical fatigue, low mood and irritability. Low levels of iron may also trigger panic symptoms including panic attacks.

If you have fatigue or emotional symptoms it is important to get your blood checked for your blood counts, iron levels and ferritin levels.

8. Amino Acids

Known as the building blocks of protein, amino acids are necessary to help your body build muscles. They are also necessary for healthy brain function. Amino acid deficiencies have been linked to depression, brain fog, lack of focus and general sluggishness. There are a total of nine amino acids that our bodies cannot produce and must be obtained through a healthy, balanced diet.

The thyroid gland can have a strong effect on your mood, and nutritional deficiencies that can affect your thyroid and may cause depression include iodine and selenium.

Treatment

For more information please visit our post on Natural Treatments for Depression.

If you are suffering from depression, think you may have nutrient deficiencies, or are looking for treatment for depression Brisbane please book in to see one of our expert naturopaths, who will be able to properly assess your condition. Or even better, book in for a free Comprehensive Assessment, where we can check what is going on in your body, what is causing any problems, and the best way to sort them out. (Terms and conditions- the Assessment is a completely free service, with no obligations whatsoever.) Be well!

Some of the Conditions We Treat

The human body is very complex, so we treat a very broad range of conditions. The following is a list of some of the conditions clients came to us for in a single week.

Let us find your health solution
  • ADHD
  • Anxiety
  • Arthritis
  • Asthma
  • Back pain
  • Bloating
  • Brain fog
  • Breathing difficulty
  • Bulging disc
  • Bursitis
  • Carpel tunnel
  • Chronic fatigue
  • Constipation
  • Crohn’s disease
  • Depression
  • Dermatitis
  • Diabetes
  • Digestion problems
  • Endometriosis
  • Fluid retention
  • Food intolerances
  • Gut health
  • Gut pain (dysbiosis)
  • Headaches
  • Heart issues
  • High blood pressure
  • Hip pain
  • Hives
  • Hormone balance
  • IBS
  • Immune system support
  • Infertility
  • Irregular periods
  • IVF support
  • Joint issues
  • Knee pain
  • Low libido
  • Lower back pain
  • Lung problems
  • Menopause
  • Migraines
  • Musculoskeletal pain
  • Nerve pain
  • Neuropathy
  • Osteoarthritis
  • Overweight
  • PCOS (Polycystic ovary syndrome)
  • Period pain
  • Pins and needles
  • PMS symptoms
  • Preconception
  • Pregnancy issues
  • Reflux
  • Rheumatoid arthritis
  • Sciatica
  • Scoliosis
  • Sinus
  • Skin problems
  • Sleep issues, insomnia
  • Spondylosis
  • Stress
  • Tendinitis
  • Thyroid issues
  • Tiredness and lethargy
  • Trigeminal neuralgia
  • Weight loss

If you have a health issue and you would like to find out if we can help you, you can book in for a free Comprehensive Assessment. The Assessment will look at what is going on in your body, what is causing any problems, and the best way to resolve them. (Terms and conditions- the Assessment is a completely free service, with no obligations whatsoever.) Have a great life!

Natural Treatments for Depression

Depressed young lady

COVID has been a very trying time for many people, and we have certainly seen an increase in clients with high stress, anxiety or depression since it came along. So how can we get our ‘happy’ back again?

CAUSES

The first thing is to consider the main physiological causes of mental health issues, such as depression, anxiety, or chronic stress, and get them addressed if any of them apply to you.

Low Thyroid Function
Your thyroid can have a major impact on your moods.

  • Depression is a well-known symptom of low thyroid function
  • Nervousness, anxiety, irritability, and mood swings are all common symptoms of an overactive thyroid

(It has been reported that at least 10%-15% of people suffering from depression have a thyroid hormone deficiency.)

Thyroid problems tend to be under-diagnosed; it is estimated that over 1 million Australian have an undiagnosed thyroid disorder. One of the reasons for this is that blood tests ordered by GPs usually only measure the TSH (thyroid-stimulating hormone) levels. Whereas most experienced natural therapists and The Australian Thyroid Foundation recommend that additional tests be conducted to assess the thyroid more thoroughly, including thyroid hormones T4 and T3, and thyroid antibodies tests.

Also, a link has also been discovered between low T3 and long-standing depression. The usual treatment for low thyroid is a synthetic T4 medication, so if the depression is caused by low T3 instead of low T4, the medication could potentially make the person’s depression worse instead of better.

More on thyroid problems.

Nutrient Deficiencies
The medical research literature contains an abundance of peer-reviewed studies which show links between depression and various nutritional deficiencies.

Some of the minerals are particularly important. Our bodies require optimal amounts of trace minerals such as magnesium, zinc, and vanadium (to name a few) to function. A lack of some minerals or excess of other minerals can trigger symptoms of depression. For instance, low levels of zinc are associated with a resistant form of depression. Deficiencies of magnesium can bring on a wide range of psychiatric symptoms related to depression and psychosis. Research has revealed a link between high levels of the mineral vanadium and manic symptoms. Low lithium (which helps control B12 functions) often causes a type of depression that involves bad brain fog.

The other most common nutritional causes of low mood are deficiencies of any of the following.

  • Vitamin D
  • Folic acid
  • B12
  • Homocysteine
  • Methylmalonic acid
  • Omega-3 fats

Food Allergies
Food allergies create a metabolic disorder that can lead to a large range of “mental” symptoms, including depression.

Gluten and dairy are the most common foods people react to. And partially digested dairy and wheat particles (called caseomorphins and gliadomorphins) are commonly found in the urine of severely depressed patients (as well as children with autism and ADHD). These unusual proteins affect brain function, and can lead not only to depression but also psychosis and autism.

Inflammation
The average Australian diet contains many foods that stimulate inflammation in the body, and there is extensive research showing that depression is associated with chronic low-grade inflammation.

Gut Bacteria
The bacteria in your intestines can have an indirect but significant effect on your brain. More about the effects of gut bacteria.

Hormonal Imbalances
For women, the reproductive hormones oestrogen and progesterone can have an obvious effect on their mental state. But did you know that an imbalance of other hormones such as insulin and cortisol can also have a detrimental impact on depression?
 
Depression and Adrenal Function 
Depression has been linked to disruptions in the body’s stress centre — the hypothalamic pituitary adrenal (HPA) axis. The HPA is a complex communication system between the hypothalamus, the pituitary gland, and the adrenal glands.

The hypothalamus is a region of the brain that controls an immense number of functions in the body, some of which include the emotions, behaviour, pain, and pleasure. It is basically a collecting centre for information relating to the well-being of the body, and much of this information is used to stimulate the pituitary to produce different hormones. 

One of these pituitary hormones (adrenocorticotropin) is in turn responsible for causing the adrenal glands to produce the stress hormones cortisol and DHEA.

Cortisol and DHEA have been directly linked to chronic stress and other emotional conditions. There is a strong relationship between excess production of cortisol and mood variations. As with many of the body’s physiological responses, balance is the key. Overactivity of the body’s stress system is associated with anxiety, insomnia, loss of libido, while underactivity is linked to depression with accompanying fatigue, lethargy, and indifference. 
 
It is common to find an imbalance in the relationship between the hypothalamus, pituitary, and adrenal glands in those with depression or anxiety.

Common Chemicals Affecting the Brain
Most chemical sensitivities occur gradually over years until the body reaches a certain tolerance point. However, sometimes a person may experience a sudden onset of depression when a new carpet is installed, their home is renovated or freshly painted, etc. Your body needs plenty of zinc to neutralise everyday home and office chemicals.

The most common chemical found in carpets, home furnishings, copy machines, commercial floor cleaners, polishers, waxes, glues, adhesives, and other common household and office surroundings is called trichloroethylene. This chemical is easily inhaled or absorbed through your skin. Normally this and most other man-made chemicals would be neutralized by your body’s own detoxification system and eliminated.

However, if your body’s ability to neutralise chemicals is reduced (for example by a zinc deficiency), this chemical will back up and accumulate in the brain. When this happens it is usually converted to choloral hydrate, which causes a person to feel spacey, dizzy, dopey, unable to concentrate, foggy, and very depressed. 

This is one example, but there are many other common chemicals linked to depression.

Blood Flow in the Brain

In Japanese acupuncture, blood flow within the brain is very important. Restricted blood flow in the head can result in poor memory, depression, brain fog, dementia, etc. This poor blood flow can result from an old injury to the head, tightness or restriction in the neck, or less commonly from a congested liver which is affecting the blood flow in the body as a whole.

TREATMENTS

So there is no one treatment that will fix everyone; if you take ten people suffering with depression it is likely the causes and the treatment would be different for each of them. What may help one person may do absolutely no good for five others. So establishing what is causing the problem is a crucial first step.

Naturopathy

Registered naturopaths normally have a 4 year degree in naturopathy. They look at how the chemistry and processes of the body are working, what is not working properly, what is causing the problem, and how to correct it with natural substances. For example, they would likely check and treat the following as needed.

  • The various hormones of the body (thyroid, cortisol, insulin, etc)
  • Nutritional deficiencies
  • Food intolerances
  • Digestion, including the gut bacteria
  • Inflammation

and many other processes and functions in the body. Typically, high potency practitioner-level supplements, herbs and/or diet changes are prescribed by them to improve the body and correct the problem.

Acupuncture

Acupuncture can have many beneficial effects on the body. For example, it has been medically established that acupuncture can help with depression caused by chronic pain by treating the underlying pain.

Natural therapies aim to correct any problems with the way the body is working to provide a long-term solution for the problem, rather than just treat the symptoms.

FREE COMPREHENSIVE ASSESSMENT

If you would like to find out if a natural approach to your depression or other mental health issue is likely to work for you, consider booking in for a free Comprehensive Assessment at our clinic. We can then check what is going on in your body, what is causing any problems, and the best way to sort it out. (Terms and conditions- the Assessment is a completely free service, with no obligations whatsoever.) Have a good life!

More Women Turning to Acupuncture

Lady receiving an acupuncture treatment

A study of 17,000 women by the University of Technology, Sydney, found that in one year acupuncture was used by around 1 in 10 women aged 34-39 years, and around 1 in 16 women aged 62-67 years.

A large proportion of the younger women had been diagnosed with endometriosis, low iron levels, anxiety disorder or Chronic Fatigue Syndrome.

Women in the middle-aged group who consulted an acupuncturist were more likely to have low iron levels, anxiety disorder, depression, Chronic Fatigue Syndrome or arthritis.

Free Assessment Offer

If you have a health issue you are wanting to sort out, we suggest booking in for a Comprehensive Assessment at our clinic. We can then have an in-depth look at what is happening in your body, what is causing the problem, and what can be done to sort it out. (Terms and conditions- the Assessment is a completely free service, with no obligations whatsoever.) Most people find their assessment to be very helpful, interesting and informative.

Tired, Overweight, or Feel Anxious?

YOU COULD HAVE A SLUGGISH THYROID

Exhausted all the timeDoes fatigue drag you down day after day? Do you have excess weight, brain fog, poor sleep, hair loss, or often feel anxious? Your thyroid could be to blame. This gland controls the rate of activity of all the cells of your body, so if it is underactive, everything slows down. Your metabolism, energy production, digestion, moods, libido, or temperature control can be affected. Getting your thyroid right is critical to having good energy levels, feeling your best, and avoiding some important health problems. The most common symptoms of low thyroid are:

  • Feeling tired, no energy, or exhausted
  • Weight gain or difficulty losing weight
  • Feeling anxious or depressed
  • Brain fog or poor memory
  • Poor sleep
  • Fatter than normal throat
  • Coarse, dry hair and dry skin
  • Hair loss
  • Constipation
  • Abnormal periods
  • Difficulty falling pregnant
  • Low libido
  • Sensitivity to cold
  • Muscle cramps and aches

When left untreated, low thyroid function can also raise your cholesterol levels, and so increase your risk of having a stroke or heart attack.

Your Thyroid Hormones

Your pituitary is a gland attached to your brain, and it releases Thyroid Stimulating Hormone (TSH) to control your thyroid. The less active your thyroid is, the more TSH your pituitary will produce. Your thyroid gland then produces the thyroid hormones T3 and T4 (thyroxine), which control the rest of your body.

The IMPORTANCE OF IODINE

The names T3 and T4 refer to the number of iodine atoms in each hormone, as iodine is the key nutrient needed to create them. Iodine is particularly important for women who are pregnant or trying to fall pregnant, as the mother’s thyroid hormones are needed for proper brain and nerve development of their growing babies. During pregnancy, the mother’s T4 production doubles, increasing her daily iodine requirement. If she is low in iodine and cannot produce the right level of thyroid hormones, the baby could be born with mental impairment and learning delay. Even a moderate iodine deficiency in a pregnant woman can lower her infant’s IQ. In 2007 the WHO estimated that over 30% of the world’s population (2 billion people) have insufficient iodine. Because iodine deficiency is so common, it is one of the leading causes of mental retardation. (As low iodine intake affected a massive 43% of our population, the Australian government has made it mandatory for iodine to be added to bread. However, women who are pregnant, breastfeeding or considering becoming pregnant frequently still need iodine supplements.)

Other important nutrients for proper thyroid function include:

  • Selenium – is the next most important mineral, as it is needed for activation of the thyroid hormones. When the selenium levels of patients suffering from thyroid disease were tested, they were all found to be lower than for normal healthy people. Also, free radicals are produced when the hormones are created, and these can destroy the thyroid cells. However, selenium protects the thyroid from this damage.
  • Zinc – in animal studies, T3 and free T4 concentrations were 30% lower in those with zinc deficiency.
  • Iron – low iron inhibits the production of thyroid hormones.
  • Copper – the body cannot regulate thyroid hormone effectively in cases of copper deficiency. (One study revealed that copper deficient pregnant rats give birth to infant rats that produce 48% less T3 than those born from healthy mothers.)

CAUSES OF THYROID PROBLEMS

The most common cause of low thyroid function (hypothyroidism) is Hashimoto’s disease. This is an autoimmune disorder in which the body attacks the thyroid gland. The damage to the thyroid prevents it from producing enough hormones. Other causes include:

  • Nutrient deficiencies (see above)
  • Stress, or any form of shock
  • Excess adrenaline
  • Toxins
  • Excess kale in your diet (usually from drinking kale in juices). Kale prevents your thyroid from getting enough iodine.
  • Excess soy. Some of the chemicals found in products like soy milk could interfere with your thyroid’s ability to make hormones.
  • Food intolerances or allergies. For example, gluten is a protein found in wheat, rye, and barley. If you have sensitivity to gluten, it can damage the lining of your small intestine. This damage can cause serious health problems and is linked to an increased risk of Hashimoto’s disease.

BUT MY DOCTOR SAYS MY THYROID IS FINE!

Often a client will come to us who has had a blood test, and their doctor says that their results are within normal range, so their thyroid is fine. However, when we check their blood test, their TSH levels may be toward the higher end of the range. (The higher the TSH, the weaker your thyroid is working.) Most pathology laboratories use a TSH range of 0.4 to 4.0 mIU/L to determine if there is a thyroid problem. However, the National Academy of Clinical Biochemists advised that 95% of people without any indication of thyroid disease have a TSH concentration below 2.5 mIU/L, and so it has been advocated that the upper level of the TSH range be lowered to 2.5 mIU/L. And many highly experienced natural therapists consider any level above 2.0 mIU/L to indicate a sluggish thyroid.

In addition, blood tests will normally only check the TSH (Thyroid Stimulating Hormone) levels. Testing for T3, T4, and thyroid antibody levels gives a more accurate picture of how the thyroid is functioning. However, doctors are reluctant to do these tests unless a thyroid disorder has been established.

If your TSH levels are above the ‘normal’ range, you would normally be put on thyroid medication for the rest of your life. We believe it is better to improve your thyroid before that happens. So if you think your thyroid may not be working well, or you have been diagnosed with a thyroid disorder, please book in for a free Comprehensive Assessment. We can evaluate how well your thyroid is working, what has probably caused the problem, and the quickest and easiest way to get it working well again.

Treatment for depression: Letting the light back in

Depressed ladyImagine a world where everything is black and dreary, where you constantly feel overwhelming sadness and hopelessness. Depression will affect 20% of all Australians, and is believed to be our fourth most common illness. However, if the treatment for depression is not effective, many people repeatedly suffer the effects over and over again for years, or even most of their life. As with any health condition, to get good results you have to identify what is causing the problem.

Signs and Symptoms of Depression

Depression affects individuals differently, however some of the more common signs and symptoms are:

Behaviour

  • Not going out anymore
  • Withdrawing from family and friends
  • Not doing usual enjoyable activities
  • Not getting things done at home/work/school
  • Relying on alcohol or other substances
  • Unable to concentrate

Feelings

  • Sad
  • Unhappy
  • Frustrated
  • Irritable
  • Overwhelmed
  • Indecisive
  • Miserable
  • Guilty
  • Disappointed
  • Lacking in confidence

Thoughts

  • “I’m a failure.”
  • “Nothing good ever happens to me.”
  • “It’s my fault.”
  • “I’m worthless.”
  • “Life is not worth living.”
  • “People would be better off without me.”

Physical

  • Sick and run down
  • Headaches and muscle pains
  • Tired all the time
  • Sleep problems
  • Upset stomach
  • Loss or change of appetite
  • Significant weight loss or gain

It is important to remember that these symptoms are a normal part of life’s lows, however the more symptoms you have and the longer they have lasted, the more likely it is that you are dealing with depression. Brisbane based CNTC believe that it is best to seek help before the symptoms become overwhelming and disabling.

Psychological Causes of Depression

Long-term difficulties are more likely to cause depression, however if you have had significant bad experiences in your past, you may become depressed more easily. As a Brisbane clinic treating depresssion we often find experiences that include relationship difficulties, long-term stress at work, prolonged isolation or loneliness, and long-term unemployment as contributing causes. Then, if life starts becoming difficult (e.g. loss of job, illness, or relationship breakdown), depression may develop. Personal factors, including your family history, personality, serious illness, or substance use, can also contribute to depression. Everyone is different, but usually there is a combination of factors involved. It is important to recognise the signs and symptoms, and seek help to minimise the impact on your health and wellbeing.

Possible Physical Causes of Depression

One school of thought is that depression is due to a chemical imbalance in the brain, usually triggered by physical or emotional trauma. However, sometimes there are a number of factors in the body which can also cause depression or make it worse.

  • Poor circulation to the brain is one of the more common conditions found in people suffering from depression. The cells of the body are like small plants – if you give them plenty of water and nutrients they thrive and do well. If the blood has been sluggish getting to your brain, it will have lost much of its oxygen and nutrients, and be full of wastes by the time it reaches your cells. The cells will suffer, and if they ‘feel yuk’, then it is natural that you will mentally feel poorly as well. People with this condition will often feel that problems are bigger than they are. (This can be diagnosed is by an experienced acupuncturist feeling a spot at the very top of the head. If it feels puffy or tender, it means the blood flow in the head is sluggish.)
  • Deep-seated fatigue is another common cause. It can develop gradually from adrenal fatigue, or suddenly such as in post-natal depression. Adrenal fatigue has 3 main causes:
    • Any shock or trauma, shock, or fright that stimulates a release of adrenaline in the body. Sometimes, after this event has passed the body continues to produce excess adrenaline, and becomes internally burnt out.
    • A prolonged period of stress (including a job you dislike, a bad relationship, or even a long illness)
    • Overwork, or not getting enough rest and recovery or sleep
  • Thyroid imbalance – both an overactive and underactive thyroid can result in depression. (In some people, thyroid symptoms such as low energy, putting on weight easily, and depression or anxiety can occur if their blood test results are towards the lower end of the normal thyroid range. So even if you have had a blood test and been told that your thyroid is fine, it is best to let us see the results or have your thyroid checked by ourselves. Most natural therapists take a more conservative approach, and if your levels are in the lower part of the range, we want to improve them before you have to go on medication for the rest of your life.)
  • Tailbone injury can occasionally cause symptoms of depression, restlessness, or unstable feelings. The exact mechanism for this is unknown, but may be due to a strain on the spinal cord up to the brain.
  • Medication – some medications can have depression as a possible side-effect (including anti-depressants!)
  • Lack of sunlight can cause a type of depression known as Seasonal Affected Disorder.
  • Lack of important nutrients – what is not well-known is that each persons need for various nutrients is different. Some people may need higher than usual levels of some nutrients to allow their bodies and minds to work correctly.
    • Omega-3 fatty acids are a type of good fat needed for normal brain function. Our bodies can’t make omega-3s on their own, so we must obtain them through our diet or supplements. Various studies have linked depression with low dietary intake of omega-3 fatty acids, and in countries with higher fish consumption, such as Japan and Taiwan, the depression rate is 10 times lower than in countries such as the USA. Post- natal depression is also less common.
    • Tryptophan and Tyrosine – these are essential amino acids, and are needed for various functions in the body. This includes the production of the neurotransmitters serotonin and dopamine, which are important chemicals for brain function. When depression is said to be caused by a chemical imbalance, this usually refers to a lack of serotonin or dopamine, or both. Tryptophan and Tyrosine must be obtained through your diet or from supplements. Good food sources include soy protein, meats, cheese, legumes, nuts and seeds, spirulina, eggs, wheat, and oats.
    • 5-HTP and SAM-e – 5-HTP (5-hydroxytryptophan) is also needed by your body to make serotonin, and SAM-e (S-adenosyl-L-methionine) is a natural chemical that increases the levels of serotonin and dopamine in your body, helping to elevate your mood. (Do not use either product if you already take antidepressants.)
    • Vitamin B6, Magnesium and Zinc – these nutrients are used by the body when converting tryptophan and tyrosine to serotonin and dopamine. Greater amounts are used during times of stress and illness, which can cause deficiencies. Studies have found that people suffering from depression often have low levels of these essential vitamins and minerals.
    • Folic Acid, also called folate, is a B vitamin that is often deficient in people who are depressed. It is one of the most common vitamin deficiencies because of poor diet, but also because chronic conditions and various medications such as aspirin and birth control pills can also lead to a deficiency. Researchers at Harvard University have found that depressed people with low folate levels don’t respond as well to anti-depressants, and taking folic acid in a supplement form can improve the effectiveness of antidepressants.

Natural Treatment for Depression

If you are feeling down for an extended period of time, it is important to seek professional help. If diagnosed by a medical doctor with depression, you may like to complement their recommended treatment with any of the natural healing alternatives available to you.

Depression and Psychology: A psychologist uses a number of discussion techniques to help the person resolve their feelings and understand how they came to be depressed in the first place. The client is encouraged to analyse their own patterns and behaviour. A good psychologist will give their patient hope, and increase feelings of self-esteem and awareness. If the client is referred by a doctor, the psychologist will liaise with their doctor to ensure the best care for the client. For chronic conditions, a doctor may authorise some psychology sessions to be covered by Medicare.

Depression and Naturopathy: Those with depression are often found deficient in many essential vitamins, minerals and other nutrients. These individuals are also likely to have irregular eating patterns and an affected appetite, making a good diet all the more important. By improving the chemistry of the brain, our Brisbane naturopathy practitioners can often make a major difference to a person’s mental and emotional wellbeing.

Depression and massage: Massage therapy is one of the oldest treatments in the book when it comes to treating depression. It does so by relieving physical and emotional stress in the body, leaving the person feeling healthier and more confident in their ability to cope.

Depression and Acupuncture: Acupuncture can help with depression that is related to chronic pain by managing the underlying pain.

Mental Health Week raises community awareness about mental health issues, and is held in Brisbane in October each year to coincide with World Mental Health Day on 10 October. In 2013, Queensland’s Mental Health Week will be held from Sunday 6 to Sunday 13 October.

TREATMENT FOR DEPRESSION BRISBANE

If you are interested in finding out about possible treatments for depression, anxiety, stress or any other mental health condition, please contact our Brisbane Clinic on 3376 6911, and ask for a free Comprehensive Health Assessment. We can then see what factors are involved in your condition, and recommend which therapy would be most effective for you.

Make an online booking here:
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FREE
Comprehensive
Assessment

Valued at $120, your Assessment will help to uncover:

  • What is going on with your body
  • What is working properly and what is not working properly
  • What is causing the problem, and
  • The best way to get it sorted out

All this will be fully explained to you, and you can ask as many questions as you like. That way we can be sure to give you all of the right information, understanding and advice you need. Terms and conditions: This is a free, no obligation offer.

CONTACT

62 Looranah St,
Jindalee QLD 4074
07 3376 6911
reception@cntc.com.au

AWARDS

Winner Business Achievers Award 2006, 2007, 2009, 2011 & 2012
Inducted into Business Achievers Hall of Fame 2009
LPA Outstanding High Achievement Award 2011
Mt Ommaney Small Business Award (Health & Fitness) 2018 & 2020
Mt Ommaney Small Business Community Spirit Award 2021

YOUNGCARE

We help provide care and accommodation to young disabled people through regular support of YoungCare (by donating the proceeds of our Gift Voucher sales)

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