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
(2) Understanding
nutrition, depression and mental illnesses
(3) More
Evidence Confirms Diet's Link to Mental Health
(4) Can what
you eat affect your mental health? New research links diet and the mind.
(5) The
Relationship Between Nutrition and Mental Disorders
(6)
Nutritional Balancing Science and Hair Mineral Analysis, Dr. Lawrence Wilson
(book)
(7) Do
Healthier School Lunches Lead to Better Grades?
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.
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