Moods, moods, moods

Are the Blues Getting you Down?
Have you been feeling sad or unhappy? Are you finding it difficult to get out of bed in the morning? Do you feel like you just can’t face another day? Do you burst into tears at the smallest thing? Have you noticed friends and family are avoiding you or walking on egg shells around you?

Occasional Low Moods are Normal
Whilst it is normal to feel like this occasionally, there are people whose lives can become engulfed by a constant dark cloud of negative feelings and low moods. These people may also find that their mood can affect their appetite, sleeping patterns and general health.

Many People Struggle with Low Moods
The heart breaking news is that there are at least one million people in Australia that have been diagnosed with a mood disorder. The good news is that naturopathic medicine may provide some options for you if you are struggling with low moods.

What Affects our Moods?
It seems the world today is so much busier; many of us are working longer hours and not spending enough time looking after ourselves. Throw in financial problems and relationship issues and it’s easy to see how our emotions can become affected. However, did you know that diet, being overweight, hormonal imbalances and even chronic pain can contribute to the spiral of sadness? These things can upset the delicate chemical balance within our brains, so it is essential to address these factors if you have mood problems. Fortunately, MNW may bring you back into balance with a range of well researched management programs and nutritional and herbal medicines designed to address mood disorders, and may help to resolve any driving factors.

Lifting the Dark Clouds
When it comes to helping people maintain their moods, MNW believes quite strongly that one shoe doesn’t fit all; this is why we manage each person individually. We use well researched natural medicines that may be very effective for helping people with low moods (see below).

5-Hydroxytryptophan (5-HTP) and SAMe
5-HTP is a nutrient derived from the amino acid tryptophan. SAMe is a substance that is naturally made in our bodies. These two nutrients may be useful to support normal functioning of our brain and nervous system. Both 5-HTP and SAMe may help to correct imbalances in your neurotransmitters or ‘brain chemicals’. This may help to improve anxiety, irritability and that overwhelming chocolate or sweet craving that you get when you are sad!

St John’s Wort
Another popular herb has many beneficial actions for maintaining healthy moods. Scientific studies have shown that it can help to regulate many of our ‘feel good’ neurotransmitters, such as serotonin and dopamine. In doing so, it may help improve mental health. Did you know that St John’s Wort can interact with some conventional medications? As your Naturopath I can help determine whether St John’s Wort is suitable for your needs.

The Importance of Good Diet and Regular Exercise
As well as Natural Medicines it is important that we look at your diet and lifestyle. Poor diet and a sedentary lifestyle can exacerbate the effect that stress and low moods has on your body. At MNW we have a number of dietary and exercise plans that we can advise you on to help you eat well and feel better, creating a lasting change and true wellness.

Other Important Management Strategies
Other recommendations we could discuss to help you better manage your moods include counseling, relaxation techniques, meditation, support systems (people with strong social support systems experience fewer physical and emotional upsets) and life goals (having a firm purpose in life is associated with the tendency to have less anxiety and a lower incidence of depression).

If you, or somebody you know is feeling down, then it is a good idea to make an appointment. MNW may offer you real solutions to help improve your mood and overall wellbeing.



MELBOURNE NATUROPATHIC WELLNESSMarisa Camilleri - NaturopathMelbourne Suite 15 / 12 Collins St 9663 5940Williamstown 95 Douglas Parade 9397 7885marisa@naturopathicwellness.com.auhttp://www.naturopathicwellness.com.au/

* Specialist in Fat Loss, Wellness & Preventative care * Naturopathy * Herbal Medicine * Homeopathy * Nutritional & dietary advice * Ear candling * Bioimpedance Analysis (BIA)

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Feel Good Foods

One can not think well, love well, or sleep well if one has not dined well.
- Virginia Woolf, 1929

Everyone is feeling it, its Winter, everyone is a little chilly, a little more stressed. All the major junk food companies are recording record sales increases. In times of financial and life stress, people generally turn to the cheapest food options, these fast packaged foods present comfort and convenience. They also come with a warning, not printed anywhere is the advertising or packaging. 'These foods are not good for you.....', although they appease your needs in the moment, the ramification's of consuming these foods on a regular basis are not seen instantly.


Health experts warn that during economic downturns people typically, in the quest to save money, turn to cheaper less-healthy eating choices.
Extra weight “recession pounds” results from the increased consumption of cheaper junk and fast foods that also happen to be tasty by virtue of the fact that they are often loaded with salt, fat, and highly processed carbohydrates.


What you save now, you pay for later in doctor's bills, lowered self esteem and poor health. Use this time to gain control of your life and health, instead of filling yourself up with a quick fix. Ironically this is one of the reasons that people reach for junk, is to feel like they have control of their lives.Use this need to empower yourself. Get healthy,eat well and go for a walk.

We are better equipped to life's stresses, when are minds and bodies are fuelled with the right foods, foods that provide us with essential vitamins, minerals and antioxidants. Consuming these foods on a regular basis counteracts free radical damage and builds a strong mind and body. First and foremost an increase in all fresh fruit and vegetables in the diet, will make a big difference, below a few foods that can be noted for the stress fighting properties.

TRY ADDING THESE TO YOUR WEEKLY INTAKE

Blueberries: Are bursting with Vitamin C and antioxidants; which undo free radical damage and help protect the body and help it deal with stresses. ( Although they are not in season at the moment you can still get them frozen)

Almonds: They are great at lowering blood pressure and keeping oxygen flowing through the body. They're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

Spinach: An amazing superfood, provides a huge amount of magnesium , which is a mineral that helps keep stress levels low in the body. In fact all the green leafy vegetables are great for the mind and body.

Dark Raw Chocolate: Raw Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which have been shown to improve blood flow in the brain. Not all chocolates are created equal. Raw chocolate is not the same as commercial chocolate and it actually has health properties.

Bananas: This fruit is packed with vitamin B, a super food when it comes to regulating stress. By keeping nerves and brain cells healthy, this nutrient keeps blood pressure and stress hormones in check during high-tension situations that trigger a fight-or-flight response

Avocado: The next time stress has you desperate for a high-fat, creamy treat, skip the ice cream or cream and try some homemade guacamole -- the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders' of the avocado of monounsaturated fat and potassium can lower blood pressure

To your good health...

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