The Captains Lady

Make Sure You Are Getting Enough Protein

Brain hormones, such as Serotonin, are made up of amino acids (the building blocks of protein). Amino acids are found in protein, such as meat, fowl, fish, nuts, beans yogurt and eggs. Too little protein and the result is too little Serotonin. Now you are really in big trouble.

Supplement With Omega Fish Oils, Krill Oil, or Eat Fish

The United States has a higher incidence of citizens suffering from mental disorder due to the fact that it is not a primarily fish and 'sea vegetable' eating country.

There is a high concentration of Omegas in the brain. Omegas protect the brains cells and all of its transmissions, meaning Omegas help to communicate between the brain’s parts better. It assists with communication between cells and with nerve impulses. It also keeps dopamine levels up.

Omega-3 Fish Oil can help to strengthen the limbic system in the brain (our emotional center). Omega Fish Oil is a combination of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and often includes ALA (alpha lenolinic acid). Omega Fish Oil enhances mood, concentration and reduces stress. It can help with behavioral problems, ADD, Bipolar Disorder, PTSD (Post Traumatic Stress Disorder), Depression, Postpartum Depression, and Schizophrenia. It has anti-inflammatory effects and can help to regulate heartbeats.

EPA and DHA are found in fish, such as Sable fish, Anchovies, Shellfish, Herring, Sardines, Salmon, and Trout. There's very little in regular Tuna. Choose Albacore Tuna instead. ALA is found in leafy green vegetables, soy, canola oil, beans and nuts.

Note! Flax oil does not work as well for getting in a sufficient supply of Omegas. Flax seed oil, while having health benefits of its own, does not contain enough of what you need as far as fish oil (EPA and DHA). Neither does not work to eliminate pain like fish oil does either. However, if you cannot use fish products, Flax oil is an excellent choice for healthy essential fatty acids.

Also! Omega 3 fish oils can turn rancid rather quickly, as they do not contain antioxidants. This can also pose a problem in the body if your fish oils are not kept absolutely fresh. Rancid fish oils can deplete antioxidants in the body. One way to guard against this is to buy Krill Oil instead. 

And, Caution! If you have history of heart failure or diabetes, fish oil can interfere with some medications and cause adverse reactions. Although ALA improves insulin sensitivity and makes it easier for blood sugars to stay stable, it may interfere with your medication and make it harder to control glycemic reactions, leading to dangerously high or low blood sugar levels. Speak with your doctor before increasing fish oil, or omegas, in your diet.

Stay Away From Too Much Sugar

By staying away from eating and drinking sugary foods and by making sure you get enough protein throughout your day, you should be able to manage your blood sugar. Hypoglycemia (low blood sugar) mimics and causes depression, anxiety and panic attacks. A little fat, meat or dairy with each snack helps with this. Also, eat 4-6 mini-meals per day (every 3-4 hours) as opposed to just one big meal each day and a snack, which many people do. If you are on diabetes medication, make sure you are taking it as directed. 

Do Not Use Substitute Sweeteners

Do not use Aspartame or other synthetic sugar substitutes. They are known to cause panic disorders in some people and react in the body the same way as sugar, affecting insulin levels, which can cause symptoms of anxiety, panic and phobias.

Eat Enough Healthy Fats

Make sure you are getting enough healthy fat in your diet. Choose Olive oil, a little real butter, Avocados. When it comes to good fats in meats, choose turkey, chicken and fish instead. Ladies, it only takes 3 weeks of being on a no fat or very low fat diet before your Serotonin is compromised!

Eliminate or Greatly Reduce Food Preservatives, Dyes and Household Chemicals

Avoid things that can get into your blood and make your body too acidic. Foods that are high in acids, especially if eaten excessively, exaggerate any anxiety you may have.

Body acidity is not the same thing as acid-reflux. It is acid in your blood. When there is too much acid in your blood, there is too much acid in your brain. When there is too much acid in your brain anxiety develops.

Download both of my e-books, "Eating, Naturally!” which contains a complete list of acidic foods and products to avoid, and Energy Wellness Recipes! for toiletries, skin care products, tea recipes, medicinal from my 'TCL E-Book Library for HSW'.

Have a Relaxing Cup Of Tea

Passion Flower tea has great calming effects. Have a cup before sleep, or whenever you are anxious. Limit specialty teas, such as Passion Flower, Valerian and Chamomile to no more than 3 cups per day. Passion Flower and Valerian are also available in capsule form. Take as directed on the label. Download your copy of my e-book, “Tea, Anyone?".

Eliminate Caffeine. It Causes Anxiety

You may say that caffeine gives you the energy you need, a little pep in your day, and that it doesn't affect your sleep, but did you know that caffeine depletes the body of

calcium, is a diuretic, and causes panic attacks? Some folks say their panic attacks ended completely when they quit drinking caffeine.

Boost Your Serotonin Naturally

The neurotransmitters, L-Tryptophan, Norepinephrine, dopamine, and Noradrenaline, help our body to produce Serotonin. L Tryptophan is an important amino acid that helps in forming muscles, and other parts of your body, that is digested (meaning you have to eat it!) and used by the brain.

The brain turns the L Tryptophan into Serotonin, a neurotransmitter that controls our emotions, such as depression, as well as our desire and ability for food, water and sleep, sex and other moods. Low Serotonin is linked to depression, anxiety and panic attacks. Serotonin calms us! By increasing the levels of Tryptophan in our bodies, Serotonin will be produced and the end result will be a natural way of keeping depression and anxiety at bay.

All-Natural Serotonin Boosters:

Affection, Intimate Sex, Laughter, Joy, Exercise, Prayer, Meditation, Yoga and certain foods containing Tryptophan boost serotonin! Here's a list of those foods! Foods containing L-Tryptophan are as follows:

Almonds, Cashews, Hazelnuts, Peanuts

Soybean Nuts

Pumpkin (roasted), Sesame and sunflower seeds

Baked potatoes (with their skins)

Bananas 

Beans

Lentils 

Cottage, Gruyere, Swiss, Cheddar cheese

Eggs (the whites)

Fowl (Turkey, Game hen, Chicken, Duck, etc.)

Meat (90% lean, red meat, including pork.) 

Heated Regular Milk and Soy Milk

Tofu

Yogurt

Honey 

Hummus

Kelp

Rice 

Fish, cold water (up to 4-12 oz. per week)

Shellfish (Currently unsure of the amount that is safe per week.)

Albacore Tuna (up to 6 oz. per week)

Note! Seafood that may pose a health risk to adults and children due to mercury contamination are Grouper, Swordfish, Crab (Blue, Snow and Tanner), Yellow-Fin Tuna (canned or log-line caught), Chilean sea bass, Orange Roughy, Farmed Salmon and Shark.

Take Supplements for Anxiety, Phobias & Depression

Folate and B12 help your body to produce Serotonin. Take a B-Complex supplement (50-100mg), so that you are not taking a single B vitamin alone. This can cause deficiencies in other Bs.

Vitamin C, Calcium, Magnesium and Zinc are all necessary in order to make neurotransmitters (brain chemicals).

Have your Vitamin D levels checked. Vitamin D deficiency is quite common, especially for people in the northern climates, and can cause hormonal imbalance, depression,

anxiety, weak bones, muscle pain, insulin resistance, dizziness and Tinnitus. 400-800 units per day is a must. 2000 IU is the maximum amount that can be used safely, without side effects, although I would never suggest anyone use this amount without doctor supervision.

Vitamin companies offer specialty supplements, such as Sam-e, MSM, DHEA, GABA, 5-HTP, L-Tryptophan, St. John's Wort, and others, that promise to boost serotonin levels in the brain. Many of these can cause adverse side effects, especially if you are on medication. That is why I do not suggest any of them, except for L-Tryptophan, which is the body's natural building block for serotonin.

L-Tryptophan is available over the counter. It works just as well, if not better, than antidepressants, by naturally increasing Serotonin in the brain, which creates calm. Take as directed on the label. Do not take it if you are currrently on any medications for anxiety, panic, bi-polar disorder or depression. Speak with your doctor if you feel you may like to try L-Tryptophan instead.

5-HTP is five times stronger than L-Tryptophan. What you might not know is that 5-HTP should not be taken by those with autoimmune disorders or Myalgia, which would eliminate most people who are highly sensitive.

St. John's Wort interferes with certain medications, cannot be eaten with certain foods, and can make one photosensitive and sunburn in the smallest amount of sunlight. It may also cause stomach upset in some individuals.

DHEA stimulates hormone production. It is often used as a youth serum, assisting with normal muscle tone and a youthful appearance of the skin. However, there is some disagreement over what a safe dosage of DHEA might be. I feel if you use DHEA supplement, you should have regular hormonal checkups. That's just my opinion, of course.

Sam-e, GABA, and MSM are usually used to relax, calm and restore muscles and nerves. If you are on medication of any kind, suggest talking to your doctor before trying any of them to avoid any adverse side effects.