How Not to Die Alone - Nuggets so Far

  Someone in an online dating group recommended this book:

I am learning so much about myself, my future, and even what happened recently. Here's some great nuggets in a nutshell. 

1. Attachment styles

Based on psychological studies, there are three styles:

Secure Attachment -- healthy in relationship, not too needy, not prone to run away or leave

Anxious Attachment - as they get more intimate, they feel the need to be reassured that everything is ok. I am like this now because of my repeatedly being dumped and the abandonment. However, I've been aware of this in myself for 10 years or so and have taken strides to overcome it. One of the big problems is that Anxious Attachment people tend to fall for the next type.

Attachment Avoidant - The closer these people get to someone, the more they want to leave. They can find tons of reasons why this person is not "the one." Instead of trying to stick around and work things out with someone they care about, they will convince themselves that this is not their person and sometimes even just run away. They tend to focus on the negative and don't see the good qualities as often in their partner. A big problem for them is they just get frustrated because they go from person to person finding reasons to reject them and leave. 

Of course you can see that someone like me with Anxious attachment can easily push away someone who is avoidant, and then that reinforces the anxious attachment. The author mentions that it's best to look for the Secure types, but also that they are almost always "snatched up" because they are good at relationships.

I believe I have a lot of secure habits and I'd be a great partner because I very much believe in working things out. But I realize I do still have the anxiety about being abandoned because of my past. 

We also learned about relationship tendencies. I'm the Romanticizer. (but again I've grown as a person and worked on some of the flaws, but this book is very helpful.)

The Romanticizer -- looks for a magical, happy ever after. Hopes to meet people in an amazing way, and you believe you'll just know when you meet that person. The big problem here is that you may meet in a messy way, or a mundane way. There will be problems and difficulties with any person you try to be with. And the big one here is that you need to realize that a relationship is a choice where you join together with a partner to work on it for life. Romanticizers see the finding of the person as the hard part, and think it will be "happily ever after" that. But the real work begins in the relationship. I realize this and am committed to this. 

The Maximizer -- They have to research everything and check every box before they will be convinced. Once you've checked your list and done your analysis, then and only then will you be satisfied. But there will always be the lingering question: is there someone better? So you will have trouble ever committing because you might miss your "maximum" best partner. Tough to be in a relationship with this one.

The Hesitator - Simply put is someone who doesn't think they are good enough or ready for a relationship, so they will find excuses not to try. 

Knowing What You Want

The author makes a good case that we have been a bit trained into bias by dating apps, including looking for things like height and income that have been shown in the long run not to affect overall happiness very much. This also includes age ranges. The author says that we miss out on many good matches because we are looking for height, income, and age, and filter some very good people out. That means we never even see them, especially on dating apps. So what does make a good relationship? A good life partner? Ury gives some key insight. 

Things that don't matter as much as we think: money, looks, personality and shared hobbies.

Things that DO matter:

1. Emotional Stability -- not giving in to emotions, especially anger. Not being impulsive but reasonable. Does not lash out and people or spend money irresponsibly. 

2. Kindness -- how does this person treat others? Kind people will be generous and supportive. This is one trait I have been looking for for a long time. 

3. Loyalty - will they stick with you when things get tough? What if you get sick, or injured? What if it is permanent? Will they stay?

4. A Growth Mindset -- a Growth mindset includes a love for learning new things. It also means a kind of person that will face a challenge instead of running from it. They will learn and grow to overcome. When there is a problem these people will rise to the occasion. 

5. Nurturing Personality -- someone that encourages you to grow and also feel safe and supported. When you are with them, you feel good and important -- you feel cared for. 

6. Conflict Resolution -- are they able to, during a disagreement, keep things calm, still be reasonable, and still want the best for you? Do they see conflict as a normal part of life and not make a big deal out of it? You want someone that will fight for the best result for you both. You need someone who is able to talk things out because otherwise resentment will build up. 

One main point is that there will always be certain "unsolvable" problems in a relationship. These could be something as simple as preferences: one partner likes to go out to eat, one likes to stay home. Or something bigger, one is very social and the other is not. You find ways to work around it. You don't give up, see things as doomed, or run away. Once you realize you have a partner that has the good qualities above, you can feel confident that you can deal with the unsolvable. 

I'm only halfway through this book but it's what I've learned so far! 

What I Learned from Over Two Years of Illness

Someone recently recommended that I write down everything I've learned from my serious and lasting illness. I strongly encourage this kind of thing myself -- I don't want to repeat lessons I have already learned. So, in full endorsement of this idea I endeavored to enumerate these important life lessons. I have truly changed as a result of the adrenal fatigue problems, and in many ways the changes are good. As I move on in my recovery, I will hope to remember these things and remind myself of them when I can.

1. Do not take anything for granted. Appreciate walking, talking, music, and singing. Appreciate food and shelter. Never forget that someone who has these things is rich beyond measure.
2. When you are in true need, you find who your true friends are.
3. There is a community of chronically ill people all over the world. Most healthy people are completely unaware of the daily struggles of these sufferers.
4. Who I am is more important than what I have.
5. Success is defined not by outward appearance, but conquering inward struggles.
6. In the midst of my worst pain I learned this mantra: “It will pass.” Whatever the anguish, physical or mental, it will cease. It is only my job to endure.
7. Don’t over-research your condition. Continuously reading stories of suffering and pessimistic medical conclusions will weaken your spirit. Find a source of hope.
8. Sometimes victory is found in simply not giving up.
9. Slow down and enjoy simple tasks. Cleaning and cooking have brought me peace and pleasure. Washing dishes while practicing mindfulness is bliss.
10. If God does not provide answers, He will nevertheless provide hope and comfort and presence.
11. You can give purpose to your suffering by helping others who are going through the same thing.
12. Diet and nutrition are incredibly important and are critical for long term, lasting improvement.
13. A lifestyle of constant "doing" without rest or relaxation ("being") leads to chronic illness. Many people live too fast.
14. I've learned to accept things that are "less than ideal." Sometimes I don't have time/energy to perform a task as well as I wish, but I just have to accept it as good enough and move on. 
15. Don't be afraid or ashamed to see a counselor for depression and anxiety. Even if it is caused by a condition, the right counselor can help you make it through hard times.
16. Our bodies are complex, treatments that work for one may not work for another.
17. Love as much as you can, as often as you can, without expecting anything in return. This leads to joy and peace. 
18. When you wonder if you will ever be healthy again you stop worrying about what kind of car you drive, your success in your career, even about finding a special someone -- you only want your health back. 
19. Remember a long journey begins with small steps. Remember sometimes you take the wrong path or go the wrong way -- but if you don't stop, if you keep going, you will eventually make progress. Don't let setbacks or slow progress deter you. Think in months and years, not in days.
20. I must never forget these lessons as long as I live.

Two Years of Nutritional Balancing

Two years ago I was in very bad shape. These were my symptoms:

Severe anxiety, depression, panic attacks, insomnia, muscle twitching, blurred vision, kidney pains, digestive problems, yellow stool, intolerance to cold, slow injury healing, brain fog, frequent urination, weakness, fatigue spells, irregular heartbeat, heart palpitations.

After two years on my nutritional balancing program, these are my current symptoms:

Fatigue, tinnitus (ringing in ears), heart palpitations, mild anxiety, occasional detox headaches.

I was 127 lbs but now am a healthier 145. As you can see, I've greatly improved. But how did I get here? Well, I'm writing a book about the whole experience, but I'll tell you about my program here. Even with all those symptoms I listed, doctors could find nothing wrong with me and ascribed it all to psychological problems. I had to take medication to sleep; I was in fight-or-flight almost 24 hours a day. I feel like God led me to Nikki, who put me on a nutritional balancing program.

The program involves diet, supplements, and lifestyle changes. I started going to bed by 10 pm, which was unheard of for me. I ate breakfast as soon as I got up to keep my blood sugar stable.

The diet is defined by what you do eat: lots of cooked vegetables, small portions of organic meat, and some grains. It's also defined by what you do not eat: wheat, sugar, potatoes, tomatoes, soy, and some others. All meals should be natural, no chemicals or additives -- so this means I cooked every meal myself. I had to plan extra time in my day to cook and wash dishes.  The only thing you drink on this diet is spring water with an occasional mild tea like chamomile. (Full diet plan is here.)

At first I was in bed around 12 hours a day, the meds got me about 7 hours of sleep (I was taking three different powerful meds (a total of seven pills) to sleep, Ambien by itself was not enough.) Every day I tried to do my usual morning yoga stretches because they help my back and stomach. Some days I could not.

I started doing near infrared sauna -- I set up my shower stall with some heat lamps and did 20 minute sessions 4 times a week. I also try to meditate while I'm in the sauna for extra health benefits. Saunas are good for your heart, detox your body, improve sleep, kill infections, and increase circulation. There's virtually no negative side effects of sauna (unless you have specific pre-existing conditions.)

The only exercise I could do at first was light walking; if I ran I would see spots.

Every day I took supplements: Omega-3, zinc, calcium, magnesium, a specially formulated multi-vitamin with B vitamins and iodine, digestive enzymes, kelp, and a few others.

The vegetables and supplements can cause detoxes, which I would have several times a week at first.

I started doing Qi Gong again; last time I had fatigue it helped. This is a Chinese art similar to Tai Chi that focuses on health and healing. I call Qi Gong my "triple power up" because I do it outside in the sunlight with my shirt off and in bare feet (sorry neighbors.) I get some healthy sunlight this way and also contact with the earth. (This book on Earthing is very fascinating and convinced me to try it.)

I cut everything stressful out of my life -- I turned off Facebook chat and even quit for a while. I kept only friends who were supportive. Stress is very rough on a compromised body.

A special "grounding sheet" goes on my bed, as a study showed that being grounded lowers your levels of cortisol (which cause insomnia.) This study listed by the National Institute of Health is here. You actually plug the sheet into your ground outlet on your wall.

After about 5 months the horrific anxiety went away (and was replaced by normal human-level anxiety) After about a year my digestion was stable and my sleep greatly improved; I was able to cut down on the medications. For most of that first year I did not like being alive, I merely survived because there was no other option.

I do coffee enemas three times a week now, though at first I couldn't handle them. I hate coffee and don't drink it -- my friend asked why I have it and I explained that it was my "butt coffee." (Coffee enema benefits.)

I have added a chlorine filter to my shower, I cook with "zero water" (a type of filtered.) (Here's a slightly alarmist article on showers and chlorine.)

Sometimes I have carrot or wheatgrass juice. I mix the latter with psyllium husk to get some extra fiber.

I sleep around 10.5 hours a day now and still often have to rest during the day. But as you can see lots of very troubling symptoms are now completely gone.

I never thought I would drink only water, eat no sugar or bread, and go to bed by a decent hour (it's midnight these days.) I thought earthing and Qi Gong were for hippies or quacks. I have learned so much about our bodies, the adrenal glands, hormones, thyroid, nutrition, diet -- more than I ever thought. I've learned our bodies are very strongly tied to the earth and nature. I decided to get my own diploma in nutritional balancing so I could help others. The changes I have made to my life are going to be permanent; I plan to get healthier every year and eventually defeat this fatigue. I can feel it coming. I have faith that God will bring me out of this, but I realize that without this difficulty I would not have learned how to live a healthy life. I hope that I will be able to share this knowledge and help others to do so as well.

Please check this blog for other articles about specific health issues and ways to improve health!

Things Not to Say to Someone With Chronic Fatigue

Here is a convenient list if you know someone who has chronic fatigue or a similar issue (adrenal fatigue, fibro, etc.)

1. "I get tired a lot too."

The reason chronic fatigue exists as a term stems from the medical diagnosis of prolonged fatigue that is not alleviated by rest. You may get tired a lot, but a person with chronic fatigue gets tired often and no amount of sleep or rest makes it any better. So, no you don't feel like we do. We also have other symptoms that accompany the fatigue: ringing in the ears, heart palpitations, muscle weakness, trouble thinking clearly, and other symptoms we probably haven't mentioned.

2. "You look healthy."

Now if you're just saying this as a compliment, fine. But if you say this after someone tells you "I have a chronic illness," then you really don't understand. Many people with chronic illnesses are thin because they have digestive issues and possibly hormone issues that keep them from keeping weight on. Many people appear to be perfectly fine on the outside but that doesn't mean they don't have a years-long medical problem that haunts them to this day.

3. "You seem okay right now, are you sure you're sick?"

Yes, you see us right now because we usually can tell when a fatigue or symptomatic episode is going to happen (since most of us have had these problems for years) and we decided to go out. If we know we are going to feel badly, we stay home. Most of us stay home a lot. Some of us have normal energy for part of the day, and that's when you see us.

4. "You should try this remedy I read about on the internet!"

There's a reason it's called "chronic" fatigue. It's not an acute case, we've had it a while. After months and years of only half-living our lives, we have tried everything we can imagine to get better. We also have to beware of quack-cures that might actually make us worse because our health is more fragile than other people's. So, by all means, feel free to tell us about something you read, but do not be offended if we don't do whatever that thing is. Most of us have researched our condition because once you get a diagnosis, that's where it ends for most doctors -- they don't have a treatment. We have to become our own care givers. This is why I became a health coach.

5. "Maybe it's because you're depressed?"

Depression is a real thing and it can affect your health negatively. But most of us live with depression because we have chronic fatigue, not the other way around. Don't assume that it's a simple cause and effect and if we could just "get happy" we'd be cured. I've learned to be as happy as I can with my condition, but years of barely getting by and not being able to do things you dream about are very demoralizing.

6. "You should go to this special doctor I know about!"

People with chronic fatigue spend almost all of their spare money on some kind of health care. We are either going through some kind of treatment, or we are visiting doctors and getting lots of tests to identify a new treatment. Since Western allopathic medicine has very few options for treatment, we are forced to go outside the standard medical system, and that means outside of insurance. So we spend most of our disposable income on treatments. We probably don't have the money to go to your doctor and most likely we are in the middle of some treatment already that we can't just drop and change. Most treatments and plans for this take months. Feel free to suggest someone, but once again, don't be offended if we say no.

7. "You're just lazy and like to sleep a lot."

Fine. I understand if you think this. From a "normal" person's view, I can see how it looks this way. I spend a lot of time watching Netflix and playing video games because I simply don't have the energy to get up and do things I want. Also my house is usually messy because I have to reserve and manage my energy very carefully. I have to save my energy for work and shopping and cooking, and after that if I have any left then it goes to cleaning or other things. I also do sauna and Qi Gong and things for my health. Many times I plan to do a lot in a day, but only end up doing one thing. Then I wander over to the recliner and rest there for a few hours, because it's simply all that I can do.

8. "I don't think there's anything wrong with you."

You can believe anything you want, but I can tell you, those of us with chronic fatigue don't have time for people like you in our lives. We need friends that believe and support us, we simply don't have spare energy to convince someone who is negative. You don't believe us, fine, there's the door.

How to Get Better Sleep

First of all, I feel that I need to mention how important sleep is. Studies have shown that inadequate sleep has been linked to mental disorders (1). Others have linked a lack of sleep with diabetes, weight problems, stroke, heart problems and even overall risk of death (2). Your body regenerates and heals during sleep, so if you are recovering from something or even trying to build muscle, you need adequate sleep. The fact is, most people do not get the 7-9 hours of sleep that most people need to be healthy.

Lifestyle

Probably the biggest change you can make that will improve your sleep is changing your lifestyle -- but this is likely the most difficult thing to change. If you have decided that you really need more sleep you have to make a commitment to value it enough to plan your life around getting sleep. That may mean doing less while you are awake and sacrificing certain things you like as well as changing long standing habits. Once you've decided that sleeping is important then you have to be serious. 

1) Set an alarm for going to bed. 

With my fatigue problems, I have to make myself go to bed earlier, even though nighttime is when I feel most awake. So I set an alarm about 30 minutes before bed and start doing all of my nighttime preparations.

2) Create your "sleep ritual" 

You can prepare your mind and body for bed by doing the same thing every night before you sleep. These should be comforting things. Maybe eat one bite of chocolate (but only one!) Have some relaxing chamomile tea. Put on soothing music. Turn the lights down. Don't stare at any kind of lit screens. Do some mild stretches. Put on your jammies, brush your teeth (in low light if you can.) By doing this at the same time every night you'll be training your body for sleep.

3) Have some discipline

Don't watch that 8th episode in a row of CSI on Netflix. Don't play "just one more level" of your video game. Don't make plans that will keep you out extra late. Plan ahead of time for your sleep. 

By ArtNerdEm

Mental

There's a lot of things you can do to help yourself mentally be ready to sleep. One thing that keeps people awake is the fear of not sleeping. How awful is that? Something that can help with this is learning to be merciful and loving to yourself. I know, it may sounds strange or maybe too granola for you, but let's face it: you want your brain to be on your side. Loving yourself will help you gently move away from self-destructive thoughts and fears. Accept that sometimes you have sleeping problems, and when the fear comes up about not sleeping, just think about how you want to care for yourself and let the fear go. It takes practice but it can be done. You can even establish a new positive pattern -- every time you feel the fear of not sleeping you remember to love yourself. If you have the fear a lot, you'll end up loving yourself a lot! Can't be that bad!

Meditation is a wonderful skill to learn. Many people avoid it for various reasons, thinking it's very difficult to do (some is, some isn't) and also that it is somehow "religious." Simple mind practices are not religious in nature they are just ways to discipline your mind, and most of us could sure use that!

A simple exercise you can do anytime is breath control. Close your eyes and sit comfortably. Breathe in over a 5 second count, pause for 1, breathe out over a 5 count, pause for 1, then repeat. Focus on your breathing and counting -- it will be hard for your mind to think or worry about other things. Even if you just do this for ten repetitions you'll feel different. You can do this during the day if you have a break, and also do it before bed or even in bed.

One meditation that I found incredibly useful for sleep is Yoga Nidra. Check this article for an overview of how it works. You choose an "intention" for Yoga Nidra. This can be as simple as "peaceful relaxation." 

Another way to help prepare mentally is to remove stressors from your life. It could be people, relationships, situations, the internet. or other things that you know are stressing you mentally.  If going to a website (like Facebook) often causes you stress don't go there in the evenings before bed (or maybe don't go at all anymore!) Also if watching something or talking to a certain person stresses you don't do that in the evenings either.

Physical

There's a lot of things you can do with your body to help it sleep. I'm going to cover diet and supplements in a different section, but these are more directly physical.

1. Reduce bright light exposure in the evenings. Bright light tricks the body into releasing daylight (wake up) hormones. If you have some nice orange colored lights you can use in the evening these are ideal. Also there's a great computer program called f.lux that you can download for free. It adjusts the light of your monitor after sunset to the orange spectrum to help your body prepare for sleep.

Massaging your feet is a great way to prepare for sleep, as well as light stretching in the evening.

2. GO TO SLEEP when you first feel tired. Your body is making your sleep hormones for you and you should work with them. If you push past this and stay up you might trigger another release of awakening hormones and keep yourself up hours later even if you only meant to stay up an extra 30 minutes.

3. Exercise during the day. Depending on your health of course. Most people who work full time jobs are already pretty tired from their day and don't need an intense workout added on to further wear themselves out. Light exercise is wonderful, even just 20 minutes. Exercising too late may wake you up more.

4. Delta wave music. There's a growing science behind the different waves in our brain: delta waves are identified with deep sleep. A doctor in California has created different music CDs that are said to induce these waves. I used them myself and they did help some. It seems that this works for some people and totally not for others. If you try this, you should buy the DVD and not get the MP3s. The MP3s cut out some frequencies of sound that may be important. You can get the Delta Sleep CD here. You can read about Dr. Jeffrey Thompson here. 

Diet and Supplements

Most people have caffeine every day. Caffeine causes lots of problems including mental and physical burnout -- we often give our body caffeine when it is very tired, when we are most worn out, and rev it up and make it perform. Ideally, caffeine should be totally eliminated from our diets. If you're addicted to caffeine, it may be hard to totally come off of it, but I believe it is worth it. 

Some foods, like peppers, are stimulating and may also keep you awake (as well as cause inflammation.) 

Chamomile tea is mild and good for sleep. There are other herbs that some people use but I do not recommend them because they can have other effects on the body. 

Supplements that are helpful: a magnesium/calcium blend contains the calming minerals and can help with sleep. Omega-3s are good for the brain and can increase feelings of well being and sleep.

Most people eat too much meat and not enough vegetables, switching to a diet with at least 4 cups of cooked vegetables a day can bring about great changes in health, including sleep. Many people also experience significant improvements by eliminating wheat products and sugar.

Spiritual

As a Christian, I also recommend reading Bible verses about sleep and praying before bed. I often fall asleep while praying, and I don't feel guilty about it. What a great way to end the day -- falling asleep with our loving God! I don't really know who Rachel Wojo is, but here's a nice article by her with some sleeping verses.  

I'll leave you with Psalms 4:8:

"In peace I will lie down and sleep,    for you alone, Lord,    make me dwell in safety"

(1) http://www.scientificamerican.com/article/can-a-lack-of-sleep-cause/
(2) http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss

Studies Show Nutrition Affects Mental Health

There are dozens of studies showing how mental health conditions can be improved through diet and nutrition. Many people are trapped in the world of traditional medicine taking psychoactive drugs that have side effects and can be addictive. Most doctors and psychiatrists don’t even mention many simple supplements that can help, and few recommend dietary changes. I am studying Nutritional Balancing Science and in my studies I have found much supporting information to confirm Dr. Wilson’s research that simply says that balancing the minerals in your body leads to improved mental and physical wellness.

The Best Supplements for the Mind

Omega-3

From my research, the most common supplement found to improve mental health is one with Omega-3 fatty acids: specifically EPA and DHA. Several studies show improvement with major depression and bipolar disorder. (These are clinical studies, some of them using the double blind method.) (1, 2)

It is important to note that Omega-3’s oxidize when exposed to air, canceling out the beneficial effects. The best way to take them is in a gel capsule that seals the oil, or get them from eating sardines. (Other fish often contain high levels of mercury, toxins, and antibiotics.)

Magnesium

This element is also used to treat depression; some clinical trials have seen excellent results in as short of a period as a week. (1) Magnesium and Calcium are synergistic and are best taken together, and this combination has a calming effect to help with anxiety and insomnia. (6) Magnesium dosage from 150-450 a day is recommended and similar to what was used in the clinical trials, though you can take more without harmful effects.

It is best to find a good quality magnesium, as several cheaper brands are not as well absorbed. The supplement developed for my plan is called Paramin and is available here.

Selenium

“In a large review, Dr. David Benton of the university of Wales identified at least five studies, which indicate that low selenium intake is associated with lowered mood status.” (2) Selenium is an often overlooked element that our body needs to support many systems (including thyroid) as well as detoxification (6.)  Dosage is usually around 100mcg. Selenium as recommended by my nutritional plan is available here.

Zinc

Five studies have found a link between lowered zinc levels and depression; another study showed that zinc supplementation acted as a support for other anti-depressant therapy. (2)

Many people don’t get enough zinc from their diets (not to mention enough selenium, Omega-3, and magnesium!) Zinc can help with depression and anxiety due to copper toxicity (6) by replacing copper in the body. A good source of zinc can be found here.

A complete nutritional balancing program often includes all of these supplements as part of the standard plan.

Food for Thought

A true nutrition program combines diet as well as supplements – there is no substitute for eating healthy. Take all the supplements you want but it won’t help if you still eat a terrible diet. Separate studies sampled from different regions of the world surprisingly are coming to the same conclusions: a simple diet of nutrient rich foods are best, and current processed and fast food diets contribute to poor health. (1,4)

The rise of depression incidence correlates with the fall of omega-3 consumption in world diets. (1) High intake of processed foods leads to more anxiety (5.) An Australian study linked the consumption of processed foods, preservatives, and artificial colors to ADHD.  An Oxford University study showed that children in Britain who ate according to a healthy meal program saw higher test scores and had less absences. (7)

But what foods should we eat? Obviously we should avoid processed foods with many additives and preservatives – so that means we should eat food that is natural. Organic meats and vegetables, as well as grains are good – but across the entire world food is becoming less nutritious thanks to depletion of soil and toxins. (5, 6) Some things that were nutritious, like most fish, actually can be harmful now.

“Traditional diets — the kinds of foods your grandmother would have recognized — have been associated with a lower risk of mental health issues,” Dr. Michael Berk explains. The studies that Berk has been conducting on diet and mental health suggest that a traditional diet of meat and vegetables is one of the healthiest, the common element being “whole, unprocessed, nutrient-dense” foods. (4)

Nutritional Balancing Science, the field I am studying, recommends all of these things: zinc, selenium, Omega-3, magnesium along with a natural diet. The diet consists of organic meats in small portions, with small portions of grains (usually no wheat), and large portions of cooked vegetables. All of these things should be as fresh as possible with little to no processing.

Feel free to read the sources I have listed for this article, they contain references to dozens of studies considering the relationship of nutrition and mental health.

(1) Nutritional therapies for mental disorders

http://www.nutritionj.com/content/7/1/2

(2) Understanding nutrition, depression and mental illnesses

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

(3) More Evidence Confirms Diet's Link to Mental Health

http://www.medscape.com/viewarticle/751533

(4) Can what you eat affect your mental health? New research links diet and the mind.

http://www.washingtonpost.com/national/health-science/can-what-you-eat-affect-your-mental-health-new-research-links-diet-and-the-mind/2014/03/24/c6b40876-abc0-11e3-af5f-4c56b834c4bf_story.html

(5) The Relationship Between Nutrition and Mental Disorders

http://sciencecareers.sciencemag.org/career_magazine/previous_issues/articles/2002_08_02/nodoi.414532436169739467

(6) Nutritional Balancing Science and Hair Mineral Analysis, Dr. Lawrence Wilson (book)

(7) Do Healthier School Lunches Lead to Better Grades?

http://www.care2.com/causes/do-healthier-school-lunches-lead-to-better-grades.html

Nutritional Balancing Science does not diagnose, treat or cure any diseases, and are not substitutes for standard medical care. Nothing on this site is intended to discourage anyone from seeking or following the advice of a medical doctor.

Ten Things You Can Do Today To Be Healthier

I have been studying Nutritional Balancing science for several months now as well as applying a Nutritional Balancing program to my own health. It has been the only thing I have tried that has helped. I would like to share with you something I've learned, in fact, ten somethings. These are things we can start doing right now to feel healthier and truly be healthy.

1. Strike out the Sugar

Heroes of Health

The sugar we eat today has no health benefits for our bodies. Excessive sugar is known to cause or contribute to over one hundred health problems. We simply don't need this substance, though many people are addicted to it. It stresses the body, including the adrenal glands. Unfortunately, it is part of nearly everyone's daily diet in one sense or another. If I could pick one thing to suggest people not eat, it is sugar. I know it might be hard to eliminate soda, sugar snacks, cereals, sauces with sugar -- it's everywhere. But your body will thank you. 

    This even includes fruit for most people -- the fruit acids can deplete important minerals in your body, and fruit juices are very concentrated in sugar. There are a few exceptions, carrot juice for instance, where some sugar is acceptable. I know it's radical -- at the very least, cut down on high sugar foods and see how your mood and your body improve after a month.

2. Caffeine Case

As you probably know, caffeine is a stimulant. It stimulates your body -- including your adrenal glands -- to a higher state of energy by affecting your hormone system. This is why you also usually feel nervous or jittery. This state is something we really should only be in when our life is in danger, but we just casually flip this switch all the time (daily in many cases) and put our body in overdrive. It certainly can burn you out. If you are one of the many people who has to have caffeine every morning to "wake up" and get moving, you are not only addicted, but you are burned out. Your body is unable to keep producing hormones like cortisol in the morning to wake you up because you've run it ragged with caffeine -- and using more caffeine just makes it worse. Then there's the withdrawal headaches you can have as well. Cutting down caffeine to once a week or eliminating it will give your tired body a rest.

3. Fish Frenzy

Lots of studies show we need the Omega-3 fatty acids in fish, and this is true. Unfortunately, what else is true is that almost all ocean fish are full of toxic mercury and this negative far outweighs the health benefits. Tuna and Salmon are some of the worst -- and farm raised salmon, for example, can be contaminated in other ways by antibiotics and other things the fish farmers add. What's the solution? Sardines. They are much smaller fish and don't live as long -- so they don't absorb as much toxic metal. I know they may not be as tasty as some other fish but you can get used to them. I also recommend an Omega-3 supplement.

4. Super Supplements

Our world is full of toxins and stress. Our poor bodies end up in "fight or flight" mode all the time but then we don't fight or flight! Our stress hormones instead just stay in the body instead of being used up in strenuous activity. Centuries ago this helped us outrun a predator but it hardly helps when we are getting yelled at by the boss. There are basic supplements that will be good for almost anyone (check with your physician if you have any pre-existing conditions of course.) Taking calcium and magnesium is very helpful -- since your body dumps these out during stress. Zinc loss is also very common (and many vegetarians are deficient in it due to diet) so a zinc supplement is also helpful. Of course I just mentioned the Omega-3 as well. Kelp pills are helpful to remove toxins from your body -- but go easy, you might have a strong detox reaction. We also don't get enough sun and we need Vitamin D. 

5. Very Vegetables

Vegetables contain many trace minerals and nutrients that we need. For many years I barely ate any since they hardly had any calories so I thought they were useless -- it turns out it's the opposite. Besides the minerals, vegetables help pull toxins out of your body and improve digestion. They are so important that I recommend eating at least four cups of cooked vegetables every day. Why cooked? Raw vegetables are harder to digest (all that fiber) so we don't get as much out of them as well as stressing the digestive system. Most people today have some digestive irritation. Once vegetables are cooked the minerals are more available (yes, some will be lost by cooking but more are gained.) There are dozens of health benefits to eating vegetables. If I could add anything to anyone's diet, I'd add the vegetables first. The best kinds are greens, cruciferous, and root vegetables. In some people, the nightshade variety of veggies can cause inflammation so avoid bell peppers, squash as well as tomatoes. Potatoes jump up the blood sugar and also can be inflammatory so they should be out. 

6. Swell Sleep

This could be an entire article in itself -- there are many sites with techniques on how to sleep better, feel free to read more on this topic. In general, people just don't sleep enough. They say, "I'll sleep when I'm dead." Well, when your body is burned out and you are suffering because you pushed yourself too hard, you'll regret saying that. See, between alive and dead is a nasty place called unhealthy -- and the longer you keep up your bad habits the worse you will be. At a minimum you should get seven hours, but don't be afraid to sleep nine or ten if that's what your body wants. 

7. Easy Exercise

Most people don't sleep enough and stimulate themselves with caffeine. They have lots of stress. The last thing our body needs is an intense punishment three or more times a week. Exercise is good, but it should be moderate to light, especially if you're already burned out. In this case, more is not better, since in most cases our bodies really need less stress and more sleep, instead of exercise. A nice light or moderate workout should be great, but working out too hard can lead to a serious burnout.

8. Mind your Meat

Most vegetarians know that they have to be very careful to get enough protein and other minerals on a meatless diet. The fact is our bodies were made to eat some meat, and we are much healthier when we do. Now modern meat can be downright scary, but good quality organic meats are available. The best meats are chicken, turkey, and lamb. Beef is okay once or twice a week. I recommend a meat once or twice a day, about 8oz. This will make sure you get zinc and important amino acids. Vegetarians eventually lose the ability to digest meat, which they often mention -- the body gets sick when meat is eaten. But this is a sign of a weakened digestive system. Just a small amount of meat will help your body in many ways.

9. Silence Stress

As I mentioned before, we are under stress a lot in this modern age. If there are people and things in your life that cause you stress, think of ways to get them out of your life. Sometimes, I know, it's more complicated than that -- but I encourage you to simplify your life and make it as stress free as possible. You will avoid burn out, high blood pressure, heart problems, anxiety, insomnia, and many others --  by just reducing stress. 

10. Mellow Meditation

Some people think that meditation is for monks, or that you have to be a Buddhist to do it. Meditation has been shown scientifically to cause changes in the brain function as well as relax the body. A very simple meditation calms your mind and focuses on your breathing. Sit in a relaxed position somewhere and count as you breathe in, a five count, then hold for one, and then exhale for five, then repeat. You focus on the counting and breathing, letting all other thoughts go. Eventually you will feel more relaxed. You can do this as long as you want, and it's a simple mind technique, nothing religious about it. 

For more information about Nutritional Balancing, check out Moses Nutrition.

Nutritional Balancing Science does not diagnose, treat or cure any diseases, and are not substitutes for standard medical care. Nothing on this site is intended to discourage anyone from seeking or following the advice of a medical doctor.