Naturalpath

Healthnotes Newswire (July 19, 2007)—The thought of cod liver oil may not make you smile—but taking it might, as a new study suggests that it can prevent depression.

Q: I have heard that "bad" bacteria in my stomach may contribute to “weight loss resistance”, so I started taking probiotics (good bacteria). The problem is I continue to gain weight.

Q: I've had stomach discomfort and diarrhea and suspect I may be allergic to certain types of food. Can you tell me about food allergies and their common symptoms?

A: You could be suffering from delayed food allergies or food sensitivities. Immediate food allergies occur when you eat something and you have an acute response to it, i.e. hives, wheezing, etc.

A healthy gastrointestinal (GI) or digestive system is the cornerstone of wellness. Your digestive tract not only processes nutrients, it also rids your body of toxins. An unhealthy digestion can compromise the body's immune system making you more vulnerable to a variety of illnesses.

When it comes to taking good care of yourself, there's nothing more important than what I call the "5 Rs" of gastrointestinal care: rebalance, remove, replace, reinoculate, and repair.

What you need to know

1. Get active: Exercise that increases your heart rate at least three hours a week (or 30 minutes a day) may help boost your body's natural mood-enhancers (endorphins)

2. Check out St. Johns wort: Take 600 to 1,200 mg a day of a standardized herbal extract containing of 0.3% hypericin to help with mild to moderate depression but talk to your doctor first as St. John's wort can interact with certain medications

3. Get enough iron: A lack of iron can make depression worse; check with a doctor to find out if you are iron deficient

4. Try B vitamins: Take a supplement that contains folic acid and vitamins B12 and B6 to help correct deficiencies associated with depression

5. Seek counseling: A mental health professional may help you make a full recovery

These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading the full migraine headache article for more in-depth, fully-referenced information on medicines, vitamins, herbs, and dietary and lifestyle changes that may be helpful.

About depression

Depression is a condition characterized by unhappy, hopeless feelings. It can be a response to stressful events, hormonal imbalances, biochemical abnormalities, or other causes.

1. Live well

It's true that you are what you eat, but your health is also a reflection of what you do. That's why making healthy lifestyle choices can drastically affect your ability to keep illness at bay. So consider the following to optimize your immune-system strength:

• Exercise regularly
• Limit alcohol, caffeine, and sugar
• Eat plenty of fruits and vegetables
• Drink lots of bottled water
• Dont miss meals

2. Take your vitamins

Even if you never eat junk food or miss meals, your body will still need a bit of help getting all the nutrients it needs to stay strong. That is where supplements come in. A good multivitamin is a must. In addition, boosting your intake of the nutrients below can help prevent deficiencies that make you a target for infections:

• Vitamin C
• Zinc
• Beta-carotene

3. Chill out

Excessive stress essentially cripples the immune system, making the body less able to fend off everything from bacteria and viruses to serious diseases. Finding ways to relax is essential for your good health. Give the following a try:

• Yoga
• Meditation
• Warm baths with soothing oils, such as lavender
• Walking
• Reading Whatever you choose, look for activities or nonactivities that give you a real break from everyday work and home obligations.

4. Catch some Zs

Skimping on sleep can cut your immune defenses in half, so be sure to snooze a full eight hours a night. If you cant get a full nights sleep because of time constraints, try to squeeze in a 15- to 30-minute nap during the day. Although not as beneficial as nighttime rest, a nap can help stave off illness. If you have trouble falling asleep or staying that way, try some remedies for insomnia.

5. Build good bacteria

Making sure the good bacteria in your body outnumber the bad is one way to help fend off infection. Healthy probiotic bacteria stimulate the intestines immune system and slow the growth of infectious organisms in the digestive system. Good sources of healthy bacteria are yogurt and other foods containing live cultures, and supplements containing 10 billion colony-forming units a day of acidophilus or bifidobacteria.

6. Try taming tonics

Miraculously, tonics both energize your system when its low and protect it when its over-stimulated. That is the beauty of adaptogens, also known as tonics. Essentially, adaptogens help keep the immune system in balance and help spare vital tissues from stress-induced damage. Examples include:

• Siberian ginseng (Eleutherococcus)
• Ashwagandha (Withania somnifera)
• Reishi mushroom

Linda Knittel, MA, is a nutritional counselor and health writer. When feeling under the weather, she drinks an extra gallon of water and gets an extra hour of sleep.

Tired of insomnia? Fortunately, there are alternatives to counting sheep to help you get a healthy nights sleep. According to research or other evidence, the following self-care steps may be helpful:

About insomnia

Insomnia refers to a prolonged inability to get adequate sleep. Not getting a good nights sleep can result from waking up in the middle of the night and having trouble getting back to sleep. It also occurs when people have a hard time falling asleep in the first place. Insomnia can be a temporary, occasional, or chronic problem.