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.