The New Bible Cure For Depression & Anxiety: Ancient Truths, Natural Remedies, and the Latest Findings for Your Health Today

Bible Cure

Chapter 5: Joy-filled Living With Nutritional Supplementation

“God has created wonderful natural substances that can help you overcome depression: vitamins, minerals, amino acids, and herbs. These are not to be used as a substitute for consulting a physician or professional counseling, but they can help you to overcome depression.”

Why might we need them?

nutritional deficiencies are quite common and have been found frequently in those with depression and anxiety, though this may be correlation rather than cause.

the standard Western diet of fast food, sodas, junk foods, and processed foods impact on our nutrition because they are often very high in sugar and carbohydrates and low in fiber, vitamins, and minerals leading our bodies to deplete certain vitamins and minerals.

Specific nutrient deficiencies associated with depression and anxiety are the B vitamins, magnesium, and chromium.

I believe that in order to alleviate both depression and anxiety, it is important to take a good comprehensive multivitamin that contains the B vitamins, magnesium, and chromium that will enable your body to make the necessary neurotransmitters, or “feel-good chemicals,” to begin to change your mood. A comprehensive multivitamin and omega-3 fatty acid supplement, along with a healthy diet, provide the foundation for changing your mood.

B Vitamins:

There are eight essential B vitamins, and these are important in patients who have depression and anxiety. Vitamin B-6 is extremely important in patients with depression and anxiety because it is critical to the synthesis of the neurotransmitters serotonin and dopamine.

Researchers have found that depressed patients are commonly deficient in B-6, B-12, and folic acid. Vitamin B-6 levels are especially low in women on birth control pills.

Elevated levels of the amino acid homocysteine increase the risk of depression and three B vitamins—B-6, B-12, and folic acid—generally lower the homocysteine levels. These B vitamins also function as “methyl donors,” which are absolutely necessary for human neurotransmitters to function efficiently. (Note: foods like Cauliflower, eggs, flax seeds, lentils, liver, peanuts, soybeans and wheat germ aid in methyl donation).

To insure you have adequate amounts of B-6, as well as the other important B vitamins, take approximately 800 mcg of folic acid, 500 mcg of B-12, and 2–10 mg of B-6. Good comprehensive multivitamins will contain adequate amounts of these important B vitamins.

Magnesium

Magnesium is very important for more than three hundred enzymatic reactions in the body.

Magnesium also helps prevent a range of conditions from muscle spasms, eye twitches, jittery feelings, anxiety, restless leg syndrome, and even heart attacks. Magnesium also helps you to sleep, especially if it is taken at bedtime. If you suffer from any of these conditions it is highly likely that you are not taking sufficient amounts of magnesium.

Magnesium is found in seeds, nuts, dark green leafy vegetables, grains, and legumes. Good comprehensive multivitamins will usually contain adequate amounts of magnesium. It is recommended that you gain approximately 300–400 mg of magnesium a day; (Note: higher doses than this may cause diarrhea).

Chromium:

Chromium is an important mineral that helps to stabilize blood sugar levels as well as insulin levels. This in turn may help with mood swings triggered by hypoglycemia or low blood sugar.

Because standard Western diets are replete with excessive sugars this very important mineral from our bodies is often depleted.

Selective Serotonin Reuptake Inhibitors (SSRIs) such as Prozac, Zoloft, and Paxil are the most commonly prescribed class of antidepressants. Prozac and other SSRIs only prevent the reuptake of serotonin by the brain and do nothing about increasing the supply of other neurotransmitters. Hence these drugs are also known to have side effects, which include loss or decrease of sex drive and sex function for men, nausea and vomiting, fatigue, anxiety, agitation, insomnia, diarrhea, headaches, sweating, tremors, skin rashes, and drowsiness and even in extreme cases, suicide. Some newer drugs called Serotonin and Norepinephrine Reuptake Inhibitors (SNRIs), such as Effexor XR and Cymbalta, are also commonly prescribed, but again, these have many undesirable side effects.

Supplements for Depression:

SAM-e (S-adenosyl methionine) - a natural form of the amino acid methionine that has been sold as an antidepressant medication in Europe for more than twenty years. SAM-e actually helps to raise the neurotransmitters serotonin, dopamine, and norepinephrine in the brain.

It works as an antidepressant with few or no side effects, but it also may improve cognitive function and is useful in treating osteoarthritis as well as liver disease.

Many physicians, especially in Europe, believe that SAM-e is just as effective as standard antidepressant drugs in treating depression.

I usually recommend starting on low doses of 200 mg twice a day on an empty stomach, and gradually working up to 400 mg to 800 mg twice a day on an empty stomach, usually about thirty minutes before meals.

Multivitamin - with adequate amounts of B-6, B-12, and folic acid to avoid elevated levels of the toxic amino acid homocysteine.

5-hydroxytryptophan (5-HTP) and L-tryptophan - discovered in the 1990s, derived from the seed of the griffonia simplicifolia plant from Africa(Note: it is a woody climbing shrub native to West Africa and Central Africa. It grows to about 3 m, and bears greenish flowers followed by black pods. The seeds of the plant are used as a herbal supplement for their 5-hydroxytryptophan (5-HTP) and 5-Hydroxytryptophan is an important building block for the human body to form serotonin, a neurotransmitter).

5-hydroxytryptophan is produced in the body when the amino acid L-tryptophan combines with vitamin C. L-tryptophan and 5-HTP help to restore the levels of the important neurotransmitter serotonin, which helps alleviate depression and anxiety by regulating mood, behavior, appetite, and sleep.

The normal dose of 5-HTP is 50 mg three times a day with meals or 150 mg at bedtime. However, after a few weeks, you may increase the dose to 100 mg three times a day with meals or 300 mg at bedtime. Note: You should not take 5-HTP with any other antidepressants, such as Prozac, Zoloft, and Paxil.

L-tryptophan usually comes in a 500-mg dose. It is usually recommend taking two to three capsules at bedtime.

Do not take both L-tryptophan and 5-HTP except under the supervision of a physician.

It usually takes about three to four weeks to feel the benefits of these powerful amino acids.

Consult with your medical practitioner before taking 5-HTP or L-tryptophan if you are taking an SSRI medication, and do not take either 5-HTP or L-tryptophan if you are taking an MAO-inhibitor.

L-tyrosine - this is an amino acid that is eventually converted to dopamine, norepinephrine, and epinephrine, which are neurotransmitters. Higher doses of L-tyrosine are fairly effective in treating some cases of depression.

I usually start patients on L-tyrosine at 500 mg, thirty minutes before breakfast and thirty minutes before lunch. I gradually increase the dose and find that 1,000 mg to 1,500 mg of L-tyrosine twice a day, thirty minutes before breakfast and lunch, is usually effective for many individuals with depression.

e sure and take 10 mg of vitamin B-6 after taking L-tyrosine. Also, some people taking L-tyrosine benefit from taking an additional 500–1,000 mcg a day of sublingual B-12.

D,L-phenylalanine - another amino acid that is converted to tyrosine and leads to the production of neurotransmitters. Both tyrosine and phenylalanine have mood-elevating properties and may be beneficial along with 5-HTP. The dose of D,L-phenylalanine is two 500-mg capsules in the morning on an empty stomach and one 500-mg capsule later in the afternoon on an empty stomach.

St. John’s wort - a herb traditionally used for centuries to treat both depression and anxiety.

An analysis of thirty-seven clinical trials concluded that St. John’s wort may only provide minimal beneficial effects on major depression but may be of greater benefit for people with minor depression or dysthymia.

I usually recommend 300 mg of St. John’s wort, three times a day. If this is not effective after about three to four weeks, I usually have my patients double it to 600 mg, three times a day. If patients do not see any benefits after two months, it probably will not help the depression.

Again do not take St. John’s wort with any other antidepressants.

Supplements for Anxiety:

L-theanine: an amino acid that produces a relaxation effect on the brain similar to a mild tranquilizer. It is found in black tea, but higher concentrations are generally found in green tea—and the higher the quality of green tea, the higher the concentration of L-theanine. Theanine helps to produce a calming effect by boosting GABA levels and helps to improve the mood by increasing levels of serotonin and dopamine.

In patients with anxiety, generalized anxiety disorder, and other anxiety disorders, I generally recommend about 200 mg of L-theanine one to three times a day. Also, I will often combine L-theanine supplements with the amino acid GABA and with 10 mg of vitamin B6. L-theanine crosses the blood-brain barrier quite easily and does not cause drowsiness but is is better to take at bedtime as it relaxes and can therefore help people with insomnia.

GABA (gamma-amino butyric acid) - is an amino acid that also actually functions as a neurotransmitter in the brain. GABA and L-theanine usually work very well together.

Psychiatrists use benzodiazepines such as Xanax, Ativan, and Valium to control anxiety symptoms, since these medications cross the blood-brain barrier and bind to GABA receptors in the brain, helping to alleviate anxiety. GABA and L-theanine have a brain-calming effect very similar to benzodiazepines without the addictive properties.

GABA generally works best when taken on an empty stomach about twenty or thirty minutes before a meal and taken only with water. I usually recommend 500–1,000 mg of GABA one to three times a day; many times I will combine it with L-theanine and 10 mg of vitamin B6.

Tryptophan - is an essential amino acid found in protein. It is a precursor, or building block, of 5-HTP, which in turn is ultimately converted to serotonin. Protein foods such as milk and poultry are rich sources of tryptophan. A lack of tryptophan flowing into the brain can result in depression, increased sensitivity to pain, and wakefulness.

Kava - a herb that has been prescribed in Europe to treat depression, anxiety, and insomnia. It is nonaddictive and does not decrease mental functioning like anti-anxiety drugs, including Xanax and Valium. Kava is normally taken in a dose of approximately 45 to 90 mg of kavalactones three times a day. However, kava should not be used in anyone who has any liver problems or anyone taking any other substances that may affect the liver, including tylenol and alcohol. If you develop dark urine or yellow discoloration of the eyes, which are both symptoms of jaundice, you should stop using kava supplements immediately and see your doctor for a liver function test. I also recommend that if you do choose to try kava, have your liver functions checked prior to starting this supplement, a month after taking it, and every three to four months thereafter.

Lemon balm and valerian root:

Lemon balm is an herb that has been used traditionally for relieving anxiety and insomnia. I recommend a dose of 300 mg of lemon balm twice a day.

Lemon balm is traditonally used in combination with valerian root, an herb that has a mild sedative effect. This is sold over the counter and usually helps individuals sleep, but it also may decrease anxiety. Valerian works similarly to a benzodiazepine medication, stimulating activity of GABA receptors in the brain. It should only be taken at night.

Targeted Amino Acid Therapy - is a term used to describe the use of supplemental amino acids and other nutrients to help balance brain chemicals (neurotransmitters). It begins with a special urine test, which provides a reliable means of measuring neurotransmitter levels in the body, which is typically indicative of neurotransmitter levels in the brain.

combinations of amino acids and other nutrients are administered to patients in order to balance these neurotransmitter levels. The urine is usually checked about three to four months later to see how the patient is responding to therapy.

Even though prescription medications are more and more commonly used to treat these conditions, amino acid therapy remains a wonderful alternative for people seeking natural methods of balancing their brain chemistry and rarely causes side effects. (See Appendix B for more information.)

Hormone replacement therapy - is usually highly effective in treating middle-age individuals with both depression and anxiety. Both anxiety and insomnia are usually linked to an imbalance of progesterone and estrogen in the body in middle-aged individuals. Estrogen has an excitatory effect on the brain, whereas progesterone has a calming effect upon the brain. In other words, progesterone counterbalances the effects of estrogen. Many women in the premenopausal period are estrogen-dominant, which means their bodies are producing too much estrogen and not enough progesterone. As a result, they usually suffer from insomnia and seem to be more prone to anxiety. Checking hormone levels, especially on middle-aged females is important when woman complain of low levels of energy and has problems sleeping. Too much estrogen production, which is common in premenopause, will usually cause sleep disturbances and anxiety symptoms. Too little estrogen, which is common during menopause, is linked to depression.

Testosterone - Low testosterone levels are commonly associated with depression in men. I have found that long-term high cortisol levels caused from long-term stress, chronic insomnia, depression, and anxiety may be associated with low testosterone levels even in younger men. There is an inverse relationship with cortisol and testosterone. Typically when cortisol levels increase for a prolonged period of time, testosterone levels decrease.

Thyroid - low thyroid levels, especially low T-3 levels, can lead to depression. Hypothyroidism and borderline hypothyroidism (called subclinical hypothyroidism) are fairly common in my practice. Distinct signs and symptoms of hyperthyroidism are puffiness in the face and body, swollen eyelids, fatigue, constipation, unexplained weight gain, a loss of the lateral eyebrows, and edema in the feet and ankles are common symptoms.

Toxins - We are exposed daily to toxins in our food, water, and air. Heavy metals such as lead, cadmium, mercury, arsenic, and aluminum are ingested daily in our food, water, and even in the air we breathe. Solvents such as isopropyl alcohol, benzene, formaldehyde, and cleaning materials are being absorbed through our skin and being stored in our fatty tissues. We also are exposed to pesticides and herbicides due to the produce and fatty foods that we eat on a daily basis. Pesticides are easily stored in fatty tissue, nervous system and brain tissue, bones, and organs. They create such a toxic burden that we eventually may develop fatigue and depression.

Worship...

As you overcome depression with joy, use natural vitamins and supplements to help your body eliminate any symptoms of depression and anxiety.

Before you take your vitamins and supplements, pray over them. In doing so, God’s blessing and anointing can empower what is natural in a supernatural way to be even more effective in physically strengthening you.

2 Corinthians 1:3–4 NIV84

Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves have received from God.

And I will give you a new heart, and I will put a new spirit in you. I will take out your stony, stubborn heart and give you a tender, responsive heart.—Ezekiel 36:26

Ezekiel 36:26 NIV84

I will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh.

Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will uphold you with my victorious right hand.—Isaiah 41:10

Isaiah 41:10 NIV84

So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

“Almighty God, Your Word says in Jeremiah 33:3, “Call to Me, and I will answer you, and show you great and mighty things, which you do not know” (NKJV). Thank You for showing me which supplements to take. Before I take them, I pray for Your Spirit to impart potency to them for helping me physically and emotionally. Fill my body, soul, and spirit with Your joy that no circumstance can rob. Amen.”

Practice:

MEDITATION - For Anxiety & Stress | Christian Guided Meditation and Prayer - https://www.youtube.com/watch?v=otzvXH_WHfM

EXERCISE - Christian Deep Breathing - https://www.youtube.com/watch?v=JfJC6kQXfss

REFLECTION - The Examen

The Daily Examen is a technique of prayerful reflection on the events of the day in order to detect God’s presence and discern his direction for us.

This is a version of the five-step Daily Examen that St. Ignatius practiced.

1. Become aware of God’s presence. 2. Review the day with gratitude. 3. Pay attention to your emotions. 4. Choose one feature of the day and pray from it. 5. Look toward tomorrow.