Tuesday, May 17, 2011

I'M NOT IN THE MOOD


What a depressed person says?  And how a friend of a depressed person should response?

Depressed:  I'm worthless.
Friend:  You are important to me and I love you.
Depressed:  Hopeless and helpless.
Friend:  There is hope and I will give you a hand.
Depressed:  I 'm so tired of living.
Friend:  Relax, let's watch a movie.
Depressed:  I want to die.
Friend: How?
Depressed:  I will cut my veins.
Friend:  Ok, die alone... I am scared of blood.  Just call me when the ambulance covered you with blanket. hi,hi,hi... (gie H.)
---------------------------------------------------------------------------------

It takes much patience and understanding to deal with depressed people. The struggle with depression can be an excruciating one. At some points, everybody experiences depression. But depression is experienced in varying degrees. As much as it is painful, depression is inherent to the human mental and emotional make-up. There is such thing as “normal depression”. As the term implies, normal depression is an anticipated reaction to the incongruities, tragedies and disappointments of living. (http://www.healthzine.org/Depressions/depressed-people

When I am in this situation, I first accept the fact that I am depressed.  So I will walk, read, write, surf the net, review my lessons or talk to my family and friends; keeping myself busy.  

I realized that diverting myself to different things or hearing comforting words is not enough but to fight this feelings by eating healthy food rich in tryptophan.

Tryptophan
What can high-tryptophan foods do for you?
  • Help regulate your appetite
  • Help you sleep better
  • Elevate your mood
What events can indicate a need for more high-tryptophan foods?
  • Depression
  • Anxiety
  • Irritability
  • Impatience
  • Impulsiveness
  • Inability to concentrate
  • Weight gain or unexplained weight loss
  • Slow growth in children
  • Overeating and/or carbohydrate cravings
  • Poor dream recall
  • Insomnia
Food sources of tryptophan include red meat, dairy products, nuts, seeds, bananas, soybeans and soy products, tuna, shellfish, and turkey.
What is tryptophan?
Tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It's well-known for its role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep.
Raising Serotonin Levels
Second, tryptophan serves as a precursor for serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood. Because of its ability to raise serotonin levels, tryptophan has been used therapeutically in the treatment of a variety of conditions, most notably insomnia, depression, and anxiety.
Dietary deficiency of tryptophan may lead to low levels of serotonin. Low serotonin levels are associated with depression, anxiety, irritability, impatience, impulsiveness, inability to concentrate, weight gain, overeating, carbohydrate cravings, poor dream recall, and insomnia.


(Serotonin Foods List

Following are some of the serotonin rich foods that help increasing serotonin levels in the body.

Free Range Turkey: Turkey is a protein rich food that contain tryptophan required to increase serotonin levels. In fact, people often feel relaxed and sleepy after having turkey which clearly states that it contains tryptophan in high concentrations. Moreover, it is also rich in essential fatty acids and so having a meal comprising a turkey and cranberry sauce sandwich on whole grain bread can be a great way to boost serotonin levels in the body. More on foods high in tryptophan.

Eggs: Eggs being rich in proteins and amino acids, have been ranked highest in the list of serotonin foods as they are also great source of omega 3 fatty acids comprising the essential long chain fats E.P.A. and D.H.A.

Flaxseeds/Flax Oil: Being high in both tryptophan and omega 3 fatty acids that make up a considerable proportion of brain nerve cells, some people like taking 1 - 4 tbsp flaxseeds or 1 - 2 tbsp flaxseed oil a day to treat bipolar depression, postpartum depression, violent behavior and other psychological problems.

Buckwheat: Buckwheat is a natural starch food which is rich in vitamin B and tryptophan which not only boost energy levels and mood but also banishes depression by raising the serotonin levels in the brain.

Wild fish and Seafood: Fatty fish and seafood including wild salmon, sardines and herring that are high in oils containing essential fats EPA and DHA and tryptophan, are well known to calm the mood swings of bipolar disorder and to ease regular depression.

Whey Protein: Popular for its numerous health benefits like, regulating appetite, improving insulin sensitivity and blood sugar levels, boosting the immune system, whey protein is one of the best protein foods that raises the serotonin levels by increasing the plasma Trp-LNAA, an indicator of brain serotonin function in the body.

Banana: Being high in carbohydrates and surprisingly high in tryptophan, banana is another food that increases serotonin levels in the body.

Dark Chocolate: One of my personal favorite, cocoa and dark chocolate being high in sugar cause a sudden spike in the blood sugar levels after eating which improves the mood and relaxes the mind due to increase in the serotonin levels.) source:
 ttp://www.buzzle.com/articles/serotonin-foods.html

What health conditions require special emphasis on tryptophan?
Tryptophan may play a role in the prevention and/or treatment of the following health conditions::
  • Anxiety
  • Depression
  • Headaches
  • Insomnia
  • Nightmares
  • Obesity
  • Obsessive/compulsive disorder
  • Pain
  • Premenstrual syndrome
  • Senile dementia
  • Tourette's syndrome

What foods provide tryptophan?

World's Healthiest Foods ranked as quality sources of:
tryptophan
Food
Serving
Size
Cals
Amount
(g)
DV
(%)
Nutrient
Density
World's
Healthiest
Foods Rating
Tamari (Soy Sauce)
1 tbs
10.8
0.03
9.4
15.6
very good
Crimini mushrooms, raw
5 oz-wt
31.2
0.08
25.0
14.4
excellent
Turkey
4 oz-wt
153.1
0.38
118.8
14.0
excellent
Cod, baked/broiled
4 oz-wt
119.1
0.29
90.6
13.7
excellent
Tuna, yellowfin, baked/broiled
4 oz-wt
157.6
0.38
118.8
13.6
excellent
Snapper, baked/broiled
4 oz-wt
145.2
0.33
103.1
12.8
excellent
Halibut, baked/broiled
4 oz-wt
158.8
0.34
106.2
12.0
excellent
Mustard greens, boiled
1 cup
21.0
0.04
12.5
10.7
excellent
Chicken breast, roasted
4 oz-wt
223.4
0.39
121.9
9.8
excellent
Scallops, baked/broiled
4 oz-wt
151.7
0.26
81.2
9.6
excellent
Spinach, boiled
1 cup
41.4
0.07
21.9
9.5
excellent
Tofu, raw
4 oz-wt
86.2
0.14
43.8
9.1
excellent
Lamb loin, roasted
4 oz-wt
229.1
0.35
109.4
8.6
excellent
Beef tenderloin, lean, broiled
4 oz-wt
240.4
0.36
112.5
8.4
excellent
Calf's liver, braised
4 oz-wt
187.1
0.25
78.1
7.5
excellent
Soybeans, cooked
1 cup
297.6
0.37
115.6
7.0
excellent
Kelp (sea vegetable)
0.25 cup
8.6
0.01
3.1
6.5
good
Asparagus, boiled
1 cup
43.2
0.05
15.6
6.5
very good
Broccoli, steamed
1 cup
43.7
0.05
15.6
6.4
very good
Mustard seeds
2 tsp
35.0
0.04
12.5
6.4
very good
Mozzarella cheese, part-skim, shredded
1 oz-wt
72.1
0.08
25.0
6.2
very good
Cauliflower, boiled
1 cup
28.5
0.03
9.4
5.9
very good
Turnip greens, cooked
1 cup
28.8
0.03
9.4
5.9
very good
Egg, whole, boiled
1 each
68.2
0.07
21.9
5.8
very good
Collard greens, boiled
1 cup
49.4
0.05
15.6
5.7
very good
Swiss chard, boiled
1 cup
35.0
0.03
9.4
4.8
very good
Cow's milk, 2%
1 cup
121.2
0.10
31.2
4.6
very good
Kale, boiled
1 cup
36.4
0.03
9.4
4.6
very good
Kidney beans, cooked
1 cup
224.8
0.18
56.2
4.5
very good
Black beans, cooked
1 cup
227.0
0.18
56.2
4.5
very good
Lima beans, cooked
1 cup
216.2
0.17
53.1
4.4
very good
Split peas, cooked
1 cup
231.3
0.18
56.2
4.4
very good
Cucumbers, slices, with peel
1 cup
13.5
0.01
3.1
4.2
good
Navy beans, cooked
1 cup
258.4
0.19
59.4
4.1
very good
Pinto beans, cooked
1 cup
234.3
0.17
53.1
4.1
very good
Miso
1 oz
70.8
0.05
15.6
4.0
very good
Lentils, cooked
1 cup
229.7
0.16
50.0
3.9
very good
Green beans, boiled
1 cup
43.8
0.03
9.4
3.9
very good
Brussel sprouts, boiled
1 cup
60.8
0.04
12.5
3.7
very good
Goat's milk
1 cup
167.9
0.11
34.4
3.7
very good
Romaine lettuce
2 cup
15.7
0.01
3.1
3.6
good
Wheat, bulgur, cooked
1 cup
151.1
0.09
28.1
3.4
very good
Apricots
1 each
16.8
0.01
3.1
3.3
good
Pumpkin seeds, raw
0.25 cup
186.7
0.11
34.4
3.3
good
Sesame seeds
0.25 cup
206.3
0.12
37.5
3.3
good
Oats, whole grain, cooked
1 cup
147.4
0.08
25.0
3.1
good
Celery, raw
1 cup
19.2
0.01
3.1
2.9
good
Garbanzo beans (chickpeas), cooked
1 cup
269.0
0.14
43.8
2.9
good
Buckwheat, cooked
1 cup
154.6
0.08
25.0
2.9
good
Onions, raw
1 cup
60.8
0.03
9.4
2.8
good
Sunflower seeds, raw
0.25 cup
205.2
0.10
31.2
2.7
good
Rye, whole grain, uncooked
0.33 cup
188.7
0.09
28.1
2.7
good
Garlic
1 oz-wt
42.2
0.02
6.2
2.7
good
Green peas, boiled
1 cup
134.4
0.06
18.8
2.5
good
Barley, cooked
1 cup
270.0
0.12
37.5
2.5
good
Peanuts, raw
0.25 cup
207.0
0.09
28.1
2.4
good
Bell peppers, red, raw, slices
1 cup
24.8
0.01
3.1
2.3
good
Beets, Boiled
1 cup
74.8
0.03
9.4
2.3
good
Yogurt, low-fat
1 cup
155.1
0.06
18.8
2.2
good
Quinoa, uncooked
0.25 cup
158.9
0.06
18.8
2.1
good
Winter squash, baked, cubes
1 cup
80.0
0.03
9.4
2.1
good
Eggplant, cooked, cubes
1 cup
27.7
0.01
3.1
2.0
good
Cashews, raw
0.25 cup
196.6
0.07
21.9
2.0
good
Millet, cooked
1 cup
285.6
0.10
31.2
2.0
good
Almonds, dry roasted
0.25 cup
206.0
0.07
21.9
1.9
good
Walnuts
0.25 cup
163.5
0.05
15.6
1.7
good
Cabbage, shredded, boiled
1 cup
33.0
0.01
3.1
1.7
good
Potato, baked, with skin
1 cup
133.0
0.04
12.5
1.7
good
Summer squash, cooked, slices
1 cup
36.0
0.01
3.1
1.6
good
Brown rice, cooked
1 cup
216.4
0.06
18.8
1.6
good
Tomato, ripe
1 cup
37.8
0.01
3.1
1.5
good




John 16:22

You are now very sad. 

BUT I will see you later, 

and you will be so happy that no one will be able to change the way you feel.





1 comment:

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