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Introduction
Welcome to my April newsletter. This month I decided to cover two very common complaints, namely leg cramps and depression.
Many people suffer from leg cramps and are told to eat more salt, or take more calcium, when more commonly the cause is a lack of magnesium. So I thought I would explain this. Also, depression is on the increase with the ever more demanding lifestyles we lead. Doctors will tend to promote what the pharmaceutical companies want them to, and sadly, tend to dismiss any alternative therapies with phrases like “unproven”, “no scientific evidence”, “only helps the odd individual” and other such claims.
There are many things that can be done to lift depression without having to take recourse to drugs that cause side-effect often worse than the depression itself, and withdrawal effects that can make coming off them a real challenge. I wanted to mention some of these to give you a choice in the matter should you ever feel depressed. With spring in the air we feel more motivated to take action, so now is a great time to be making changes in your lifestyle. Have a wonderful spring!
Remember, if there is any specific subject you would like me to cover please e-mail me and I will try and do so in one of my future newsletters.
Content for this Issue:
Introduction
Painful Muscle Cramps in your Legs
Depression
Eat Healthily
Take a natural anti-depressan
Start Exercising
Meet Your Emotional Needs
Why not visit Alex at one of her clinics for a check-up?
Health related information
Brochures available to download
Further Resources of interest
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Painful Muscle Cramps in your Legs
Cramps are caused by the leg muscles contracting involuntarily. Excessive muscle contractions, such as when you train for sports, causes the muscles to demand more oxygen than the lungs can supply. The oxygen deficit causes the formation of lactic acid, which in turn is one cause of cramps.
If there is a calcium deficiency the muscle goes into spasm and cramps up to avoid losing it. So if you have osteoporosis, are vegetarian or vegan (whose bodies cannot absorb because of the lack of vitamin D from animal fats), if you have not been getting enough sunlight (which enables our bodies to synthesise vitamin D), or if you are chronically constipated so you are not absorbing calcium through the colon, then the cause of your cramps may be a calcium deficiency. Being dehydrated can also cause cramps.
I find, however, that it is usually a magnesium deficiency that causes cramps, especially in southern England which has such chalky land that most people do get enough calcium.
I suggest the following steps to stop cramping:
- Boost your potassium levels by eating lots of fresh fruit and vegetables, organic if possible. Aim for 5 – 10 portions a day.
- Avoid foods that may increase cramping such as alcohol, coffee, citrus fruits, and pickled foods.
- If you are constipated increase your water consumption to 2 litres daily and grind a combination of seeds morning and evening, and sprinkle on your food / in your breakfast: 400g linseeds, 100g flax seeds, 100g sunflower seeds, 100g pumpkin seeds, 100g sesame seeds (store in the fridge and grind daily)
- Take magnesium citrate 2 – 3 daily (Metabolics) for 2 months
- Take Co-Enzyme Q10 daily for 1 month (Metabolics)
If you are still suffering from cramps then add
- Calcium citrate 1 daily for 1 month
Ideally have yourself tested by a kinesiologist to determine what levels you need of magnesium and if you need calcium.
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Depression
Depression is a result of living life in a way we are not designed for. Because the pace of change has quickened so much in the last century our bodies and mind, which constantly adapt to our environmental changes, have not had time to adapt and change as quickly. We suffer increasing levels of stress both physically and mentally with processed diets, chemical toxicity, long working hours, abuse of drugs, nicotine, caffeine and alcohol, lack of exercise and relaxation, the breakdown of communities, families, marriages, and artificial living environments.
Depression arises when certain physical and emotional needs are not being met. Physically we need to avoid blood-sugar imbalances, toxicity, adrenal, thyroid and sex hormone imbalances. We require fresh air, exercise, sunshine and adequate sleep. Our emotional needs are just as important and include the need for respect, loving relationships, intimacy, the sense of belonging, feeling in charge of your own life, having meaning and purpose, stimulation and challenge in what you do, and being appreciated for what you contribute. The key to mental and emotional health is to get our physical and emotional needs met.
I went to my doctor for the first time in years requesting a blood test referral today. I suspect some hormonal imbalance and want to check my homocysteine levels so I can take preventative action to lower these if they are elevated. My father has just suffered his second stroke and homocysteine is known to play a role in stroke and memory loss in the elderly. Whatever imbalance comes up I will treat homoeopathically and herbally. I was horrified when the doctor informed me that there was no proof that herbs helped in any way, and immediately offered me antidepressants and synthetic oestrogen treatment!
So if you go to your doctor feeling depressed you are likely to be offered antidepressants, and you will not be encouraged to address the cause of your depression. You will also not be told of the side-effects of taking these drugs, nor the difficulty in withdrawing from them. Side-effects include nausea, lack of libido, anxiety, abdominal pain and suicide. They don’t benefit 30 – 50 % of those who take them.
I find most people respond to holistic treatment for depression within a short time.
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Eat Healthily
There is a book called The Food and Mood Handbook by Amanda Geary (available from Amazon.co.uk), which highlights the extent to which food can alter our mood. Patrick Holford has also written a book Optimum Nutrition for the Mind (available from Amazon.co.uk).
Ideally you want to cut out caffeine, excess alcohol, sugar products, avoid foods to which you are intolerant, eat three main meals and two snacks every day, eat a protein source such as seeds, nuts, fish, egg, lentils, beans, meat or cottage cheese every meal, and eat at least 5 portions of green vegetables daily. You also want to make sure you are drinking 2 litres of bottles or filtered water daily. It is also a good idea to take a good quality multivitamin such as Metabolics Mult-Vit.
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Take a natural anti-depressant
St John’s Wort has been found to be as effective as anti-depressants, but without the side-effects. I recommend one with every meal. These can be purchased from Higher Nature*. Serotonin is the neurotransmitter that makes us feel happy, and dopamine helps us to be motivated. Taking Serotonin synthesis or serotonin metabolism by Metabolics* can aid in elevating your levels of serotonin (I recommend you are tested to establish if you require this and how much you should take). Metabolics* dopamine synthesis and dopamine metabolism aid in elevating your dopamine levels, again I recommend you see a practitioner who can verify the amount you need.
Alternatively, Mood Food by Higher Nature* contains both. Essential fatty acids have been found to help eliminate depression by 50% and above. Studies show that those countries in which the largest amounts of omega 3s are consumed have the lowest levels of depression, especially the EPA and DHA fatty acids found in oily fish. So in addition to eating oily fish such as salmon, herring, sardines, and mackerel three times a week, also take 5-6 grams of good quality fish oil such as Eskimo by Nutri*.
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Start Exercising
Exercise creates endorphins, which make us feel good. So make sure you are getting at least 30 minutes exercise 5 times a week. Exercise alone has been found to be more effective than anti-depressants.
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Meet Your Emotional Needs
The key to lasting relief from depression is to redesign your life so that your emotional and mental needs are being met, and your strengths and talents are being used. How to Lift Depression Fast by Joe Griffin and Ivan Tyrrell (www.amazon.co.uk) is good. Alternatively, if you need to work through present challenges, old traumas or grief, the Spectrum* centre for interactive psychotherapy can provide you with the names of therapists in and outside London. The Human Givens Foundation* have trained therapists in the Human Givens Approach.
Ensure you are getting enough sleep and relaxation as everything seems more bleak when you are tired.
- Higher Nature phone 0870 066 4111, Practitioner no. 299274
Mood Food NHMO060 (60 tablets) NHMO90 (90 tablets)
Drive DRI060 or DRI090 (60 or 90 tablets)
St John’s Wort / Hypericum STJ060 or STJ090 (60 or 90 capsules)
- Metabolics phone 01380 812 799
- Cramps – Magnesium citrate
Co-enzymeQ10
Calcium citrate
- Depression Metabolics Multi, Metabolics Multi for men over 40, Metabolics
Multi for women under 40, Metabolics Multi for women over 40, serotonin synthesis, serotonin metabolism,
Dopamine synthesis, dopamine metabolism
- Nutri Eskimo Fish oils product code 3001. Practitioner Alex Christie no. 251022.
- Spectrum Therapy Centre phone 020 8341 2277
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Why not visit Alex at one of her clinics for a check-up?
Clinic times and locations are listed below.
Napiers Goodge St central London
Mondays 9.00am - 7.30pm
(Tel: 020 7637 1610),
Napiers Fulham Road SW London
Wednesdays 1.00pm - 7.00pm
(Tel: 020 7352 5603),
Islington north London
Tuesdays and Thursdays 9.00am - 7.00pm
(Tel: 020 7609 1352).
Click her for directions and maps to the above locations.
Not local but think I can help? Feel free to email me for an online consultation instead.
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Health related information
Visit my web site for more information
Find out more about Homeopathy
Find out more about Homeopathic consultation and treatments
Not sure if I can help? View some of my case histories
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Brochures available to download (acrobat format)
Download my Allergy Brochure
Download my Candida Brochure
Download my Homeopathy Brochure
Download my Brochure on Stress & Emotion Management
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Further Resources of interest
Relevant Resources
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May I take this opportunity to thank you for your ongoing interest, and I look forward to staying in touch with you regularly.
Yours in health,
Alex Christie
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Contact me via email
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