By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all want to stay young and healthy forever. But unfortunately, that isn’t entirely possible. Longevity is a hot topic these days, and there are many lifestyle habits, dietary habits, and natural and pharmaceutically based supplements and treatments on the horizon that can be used as powerful tools to slow down the aging process.

The antiaging industry is a hugely popular growing industry. Successful aging is one of the most important areas of health with our fast-aging population. There are currently 671 million people who are over the age of 60, worldwide.

What is Longevity?

While we all would like to live long, productive lives, many struggle just managing chronic disease that seems to arrive with aging. Longevity is not just about living as long as possible, but living the longest, healthiest life possible—free of chronic diseases.

This is where the term “health span” comes in. Many may agree that a person’s health span is far more important than the life span. However, being “healthy” means different things to different people. A better definition of longevity might include being free from serious disease, having energy and cognitive processes, as well as physical mobility and strength.

Successful aging means having a healthy physical body and good mental health. What’s interesting however, is that when we do things that are healthy for our physical bodies, these actions benefit our brain health as well. And vice versa.

We die not of old age, but of the cumulative failures within our cells. These failures are not inevitable breakdowns, but instead are the reversible elements of aging.

Lifestyle habits accumulate, and those habits can either have a negative effect on health or a positive one. Small daily habits can be cumulative and build up to big things over a lifetime. The best habits to include in your day-to-day life right now are, regular exercise, maintaining your steady blood sugar and a healthy diet, regular social contact, and good sleep on a regular basis.

Building on top of this foundational healthy habits are some ground-breaking scientific treatments worth mentioning that all point towards increased health and longevity.

1. Exercise

Exercise, for example, is one of the best ways to help protect both our physical health AND our mental health. While you probably already know that exercise can contribute to a longer healthier life, more and more research points to how and why exercise is so beneficial.

Research from Harvard Medical School indicates that regular physical activity is linked to a longer lifespan. According to the study, people who exercise regularly for at least 30 minutes a day have a 20% lower risk of death than sedentary folks.

Another study from the Mayo Clinic finds similar results, showing that people who exercise regularly had a 25% lower risk of dying early compared to those who were inactive.

Ok, so what types of exercise affect longevity? Turns out, basically all kinds—although some forms of exercise are more beneficial than others.

Research shows that aerobic exercise, especially including interval training, such as HIIT (high intensity interval training), along with running and cycling, have serious longevity benefits. Aerobic exercise not only strengthens the heart and lungs but also reduces blood pressure, and increases circulation.

Strength training—or resistance training as it is often called, is associated with stronger muscles, better balance, stronger bones, and better mobility. Muscle mass and strength will naturally decline with aging, and it accelerates after the age of 60, if we don’t try to counteract that. These changes can have dramatically negative effects on our health.

If we do not prioritize muscle strength maintaining muscle mass as we age, the risks of muscle loss multiply and are harder to overcome as we age. With loss of muscle, we lose balance, and eventually we lose mobility.

Muscle mass correlates with a decrease in all-cause mortality. In other words, the more muscle mass you have, the lower your risk of dying from any chronic disease than some of your peers. It only takes an hour of resistance exercise each week leads to decrease your mortality risk, but the ideal is 75-150 minutes a week is even better. That’s working out 3-5 times a week for only a half an hour.

One of the most significant benefits of exercise, is that it promotes neurogenesis, which is the birth of new brain cells. This is astounding new research. If you want to prevent cognitive decline, exercise is an essential element to improving cognitive function.

Researchers have shown in animal studies that exercise actually increases the creation of new brain cells in the hippocampus, which is a small seahorse-shaped part of the brain that forms memories and storage.

Exercise also can improve the health and function of the synapses between neurons in this region, allowing you to think more quickly and more clearly as the brain cells communicate better.

Regular exercise, according to longitudinal studies in humans can increase the size of the hippocampus and prefrontal cortex, both of which are susceptible to cognitive decline such as dementia and Alzheimer’s disease.

Regular exercise helps your body and your brain to stay younger and the results can be dramatic.

2. Diet

Diet is the second most controllable factor in aging and longevity. Diet is key to a healthier and longer lifespan. Mounds of research point to the fact that diet has everything to do with whether you end up with a chronic disease or not—especially diseases like diabetes, heart disease, obesity, and cancer. Even contributing inflammatory diseases such as arthritis, autoimmune disease, dementia, and more are all controllable by diet–wholly or partially.

The most recent research looks at blood sugar, metabolism, and AMPK pathways. AMPK is adenosine monophosphate-activated protein kinase, otherwise known as “AMPK”.

AMPK is found in every living cell of your body. And if you want to avoid the primary symptoms of aging, you will need to maintain optimal AMPK activity. How do we do that?

AMPK controls a wide variety of metabolic pathways help us metabolize and utilize energy from food and how we store that energy. AMPK manages our cell’s energy in order for it to function efficiently.

When activated, AMPK in turn, releases additional energy from sources (fats and sugars) in our bodies. So activated AMPK helps keep us lean, energetic, and active while renewing our cells. AMPK activity declines rapidly with aging, and when excess calories are available, the end result is accelerated aging.

You CAN boost AMPK activity through exercise, fasting or overall calorie restriction. There are also supplements that boost AMPK activity as well, such as Berberine. Boosting AMPK helps to keep your cells younger to slow down aging.

The problem is that our sedentary lifestyles and overabundance of calories ages us much faster. High caloric intake drastically decreases AMPK. This is like eating yourself to death. Growing masses of fat in our bodies reduce insulin sensitivity and increase systemwide inflammation, leading to the chronic diseases that come with aging, such as heart disease, diabetes, and cancer.

Blood sugar levels also affect the brain and are implicated as being a major player in Alzheimer’s and other types of dementia and neurodegeneration, according to this study.

Research recently published in the Journal, Neurology, have new data that suggests modest increases in blood sugar among people in their 50s, 60s and 70s can have negative effects on memory.

Researchers found that if a person’s A1C measurement (A1C is a common blood test that shows an average blood sugar levels over a -three month period) goes from 5 percent, which is in the normal range, to just 5.6 percent, was associated with worsening memory recall.

Increases in blood sugar or chronically elevated blood sugar also leads to increased inflammation, which as mentioned before, increases one’s susceptibility to chronic disease and autoimmune disease.

Bottom line, keep blood sugar in the low end of a healthy range with diet, exercise, and intermittent fasting.

One other thing worth mentioning is the influx of ‘Continuous Glucose Monitors’ on the market. These are tiny devices that attach to the skin of the arm or abdomen. A small sensor inside monitors glucose, and an app in your phone can read glucose measurements. It also tracks glucose patterns over the course of a 24-hour period.

While these are available only through a prescription in the U.S., they are excellent methods of monitoring blood sugar, and discovering which foods raise blood sugar. The day is soon coming when these monitors will be available to the general public and will be an excellent to help people lose weight and increase longevity.

3. Peptide Therapy

Peptides are another area of cutting-edge anti-aging therapy. What are peptides? Peptides are short chains of amino acids which form a protein. Peptides work at the cellular level and can have a massive effect on aging, disease, and general health. Peptides have been shown to impact many health issues including arthritis, diabetes, autoimmune disease, inflammation, the healing process, and cellular DNA.

Peptides are being used as a form of treatment for many different types of health conditions. Some peptides can encourage production of growth hormone in the body, which can help reduce inflammation and autoimmune disease.

Other peptides can be effective in the treatment of obesity, as certain types can encourage the death of excess fat cells. Some peptides are used to decrease wrinkles and make skin look younger. Another type of peptide is known to encourage the production of melanin which can then decreasing risk of skin cancer. Others are therapeutic for different types of sexual dysfunctions.

Longevity medicine offers peptide treatments such as human growth hormone compounds like CJC 1295 + Ipamorelin, MK-677 Ibutamoren, IGF-1 LR3 + CJC 1295 + Ipamorelin, Sermorelin, IGF-1 LR3, and Ipamorelin, among others.

These compounds have been found to be safe and effective for things like hair growth, recovering from injuries, increasing cognitive function, stimulating the libido, and improving athletic performance. Other people report peptides aid in sleep, reduce muscle and joint inflammation and increase mental clarity and energy.

Peptide therapy will certainly become one of the preferred longevity treatments as it becomes more and more available.

4. Sleep

Many people view sleep as a luxury and only catch up on it on weekends when their exhausted bodies can get the rest they truly need. However, sleep is an absolute necessity when it comes to health and longevity.

People often overlook the potential long-term health consequences of insufficient sleep, and the impact that health problems can have on a person’s overall time and productivity.

Getting insufficient sleep is cumulative and over time, medical conditions such as obesity, diabetes, heart disease and other inflammatory diseases can develop. Several studies have linked insufficient sleep and weight gain. For example, one study found that people who slept less than six hours a night on a consistent basis were more likely be overweight, while those who slept an average of seven to eight hours a night had the lower body fat.

Other studies have shown that people who sleep five hours or less a night were more likely to develop type 2 diabetes. Insufficient sleep is often accompanied by blood sugar fluctuations and cravings for carbohydrates and sweet—possibly due to the rise in cortisol and increase in inflammation that occurs with those who do not get enough sleep.

Even modestly reduced sleep is associated with a much greater risk of heart disease and risk of death from heart disease.

Sleep also plays a big role in immune function and increases the levels of many inflammatory factors. People who are sleep deprived are much more likely to catch viruses like colds and the flu.

Both rapid eye movement (REM) and non-REM (NREM) sleep have crucial roles in our physical, behavioral, metabolic, and cognitive function. Poor sleep can also reduce life expectancy solely because it can raise the risk of accidents and injuries. An analysis of data from three separate studies suggests that sleeping five or fewer hours per night can raise one’s mortality risk by as much as 15 percent.

Sleep quality is also tied into skin cell function, and reduced sleep can make the skin more vulnerable to environmental damage and more prone to visible signs of aging such as wrinkles and sagging skin. Our bodies produce hormones during sleep such as human growth hormone that contribute to our youthful appearance, energy, and strength. In fact, research has shown that just a single night of sleep deprivation can speed up cellular aging.

Sleep helps us store memories, and organize information in our brains, and helps with cognitive function like problem solving and attention to details. Sleep also protects the overall health of the brain. During the night, the brain works to clear out toxins in the brain which can build up during the waking hours. This includes proteins that can damage brain tissue and impair healthy cognition.

5. Heat Therapy

Saunas, red light therapy and cold plunges have become a tool for increased longevity. Heating or cooling the body can have major health benefits that contribute to healthier aging.

Saunas have been around for many years, and the Scandinavians are still big users of saunas. Much of the research from heat saunas comes from the Scandinavians.

Many studies have been published showing that regular sauna use improves health and longevity. Health benefits from saunas include better insulin sensitivity, which helps lower blood sugar, faster recovery from injuries, release of growth hormone, and increased neurogenesis, which is the creation of new brain cells.

Sauna bathing has been found to induce profound physiological effects on the body that increases longevity. The high temperatures from a sauna cause the blood vessels to dilate which improves circulation, lowers blood pressure, and helps the body to remove toxins.

Sauna heat reduces inflammation which is a primary cause of aging and chronic disease. The heat of the sauna relaxes muscles and promotes relaxation, reducing stress levels, and cortisol. Chronic stress has been linked to higher levels of inflammation and increased aging.

6. Red Light Therapy

Red light therapy is emerging as another type of longevity therapy.

Red light therapy has been shown to have antiaging health benefits including reducing inflammation, increasing collagen in the skin, promoting wound healing, and improving skin conditions such as acne and psoriasis.

It has also been found to be effective in reducing pain and stiffness associated with conditions such as arthritis, as well as increasing muscle strength and endurance. Other studies have shown that red light therapy can help improve mood and cognitive function, and may be beneficial for treating conditions such as seasonal affective disorder (SAD) and depression.

Antiaging effects of red light therapy include:

• Increased Mitochondrial function: red light therapy has been found to increase the activity of mitochondria, the powerhouses of the cells, which are known to play a role in aging.
• Sirtuins activation: Red light therapy has been found to activate the Sirtuins family of proteins, which are known to play a role in aging and longevity.
• Increased NAD+ levels: red light therapy has been found to increase NAD+ levels, which is a molecule that is known to play a role in aging.
• Increased Autophagy: Red light therapy has been found to increase autophagy, a process of cell self-cleaning, which is known to be beneficial for longevity.

7. Cold Plunge Therapy

Cold exposure and ice baths are ‘the’ thing right now to increase metabolism, cure your depression and reduce inflammation. From enhanced longevity to better moods and improved focus, to improved metabolism, cold water seems to be the new cure-all.

Cold therapy seems to have the greatest benefits to the central nervous system, the cardiovascular system, and the immune system, rather than just muscles.

Cold therapy fans believe benefits that include:

• Boosting immune function
• Improved circulation
• Lowered heart rate
• Deeper sleep
• Better focus
• Boosting energy levels
• Lowered inflammation
• Improve metabolic function
• Reduced depression, improves mood
• Increase in confidence

Like saunas, cold exposure is a way of shocking the body—in a good way. This shock stimulates the ‘fight or flight’ response, which causes an adaptive response because the stressor is brief, compared to long term stress which wears the body down, mentally, and physically.

Cold exposure is considered a hormetic stressor. A hormetic stressor is a type of natural stress, that creates a positive response in the body. As your heart rate and respiration increase to help keep you warm, blood flow and oxygen increase throughout the body. Norepinephrine floods the brain, which boosts focus, attention, and mood, while reducing pain and inflammation. This also creates a nice endorphin rush.

8. Bioidentical Hormone Therapy Treatments

A foundational part of antiaging practice is hormone replacement. While bioidentical and conventional hormone therapy treatments have been around for a long time, there is greater attention and acceptance of hormone therapy treatments in terms of longevity. Aging skin, as decreases in muscle mass, decreasing levels of bone mineral density (BMD), loss of sexual desire and erectile dysfunction, slowed intellectual activity, and depressed mood have all been related to this decrease in hormone production with age.

Hormone therapy treatments have traditionally been used to correct sex hormone deficiencies in men and women. Women often begin hormone therapy during perimenopause or menopause to treat symptoms of declining hormones. These symptoms include insomnia, hot flashes, memory lapses, brain fog, depression, anxiety, loss of libido and more. Women’s hormone replacement generally consists of estrogen, progesterone, and sometimes testosterone.

Additionally, women who are postmenopausal and not on hormone therapy are at a much higher risk for heart disease, osteoporosis, and some forms of cancer, including colorectal cancer.

Many men receive testosterone replacement therapy to boost testosterone, often due to declining testosterone levels that go with aging. For men, testosterone deficiency can cause erectile dysfunction, loss of libido, loss of motivation and drive, reduced muscle mass, and lowered response to exercise, depression, insomnia, and lowered bone mass.

In both men and women, hormone replacement therapy—especially bioidentical hormone replacement therapy has been used not only to diminish symptoms of low hormones but also to prevent or slow the potential for chronic diseases of aging, including osteoporosis, cancer, heart disease, muscle loss/sarcopenia and even cognitive decline.

Both men and women on HRT report feeling younger, having less aches, and pains, sleeping more soundly at night, more interest in sex, smoother, less wrinkled skin, and improved response to exercise with increased lean body mass and loss of fat.

In addition to sex hormone replacement therapy, doctors are also including DHEA (Dehydroepiandrosterone) which is a master hormone from which sex hormones are made, and growth hormone for added longevity benefits.

9. Other Longevity Practices

IV therapy treatment centers have sprung up across the country. While many health fanatics are flocking to these centers to get intravenous vitamins and other nutrients, these centers have an appeal for those seeking to slow aging and fight disease as well.

IV treatments include vitamin, antioxidants and mineral infusions, glutathione (a powerful antioxidant), and Ultraviolet blood irradiation. UBI was regularly used during the 1940’s and 1950’s to treat medical conditions including pneumonia, tuberculosis, infections, and cancer, and is becoming popular again. Other therapies include phospholipid IV therapy which removes stored toxins from heavy metals in the body’s fat cells.

10. Young blood plasma

Young blood plasma is a newer treatment for aging, in which young blood donors’ blood is transfused in people wishing to slow aging. Young blood infusions cost upwards of $8-10,000 per liter, and have been shown in animal studies to slow aging. Young blood plasma is generally considered to come from donors who are 20 years old or younger.

Blood plasma does contain many proteins, enzymes and other nutrients that control aging, slow disease processes, and increase health and wellbeing. While human studies are still limited, and ongoing, one study done on Alzheimer’s patients transfused with young plasma showed very promising results.

Conclusion

New treatments for longevity, slowing aging, and preventing diseases that go with aging are flooding the horizon. This article covers but a few of the more common antiaging procedures available to the general public today.

With the aging population here in the U.S. and in Europe, I am certain that we will be seeing many, many more innovative longevity practices—and many that are truly effective in slowing the aging process. Some of these may cost hundreds of thousands of dollars.

More importantly—and much less expensive–maintaining healthy lifestyle habits such as regular cardio and weight resistance exercise, getting 7-8 hours sleep each night, eating a diet high in antioxidants and high-quality proteins and fats, and maintaining close social contacts, are the foundational habits that will sustain one’s life, longevity, and good health for a long, long time—without spending thousands and thousands of dollars.

References
https://www.hsph.harvard.edu/news/hsph-in-the-news/exercising-more-than-recommended-could-lengthen-life-study-suggests/
https://www.alzforum.org/news/research-news/44-year-study-ties-midlife-fitness-lower-dementia-risk
https://www.cnbc.com/2021/10/22/neuroscientist-shares-the-brain-health-benefits-of-exercise-and-how-much-she-does-a-week.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8415959/
https://www.livescience.com/7304-exercise-grows-brain-cells.html
https://pubmed.ncbi.nlm.nih.gov/23924004/
https://boulderlongevity.com/service-peptides/
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783720
https://pubmed.ncbi.nlm.nih.gov/2759081/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116364/
https://newsinhealth.nih.gov/2016/06/can-you-lengthen-your-life

The post Top Ten Longevity Practices You Can Follow to Live Beyond 100 appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all get down occasionally, and that’s ok. This is a normal part of life’s ups and downs. Kids grow up and move out, a parent dies, a relationship ends, the seasons change, disappointments in career, etc. Luckily, these things can and should be transitory, and we can help this by being good to ourselves: exercising, getting out in the sunshine, spending time with friends—especially those who make us laugh, getting good rest and eating healthier.

But sometimes depression and/or anxiety can have you in its grips and it just won’t go away. When depression and anxiety start to interfere with your home life, your career, your ‘get up and go’, your sleep or just robs you of your joy, it’s time to take some steps to FIX it.

That doesn’t necessarily mean running to your doctor and asking for a prescription for depression and anxiety. Many conventional medical doctors are more than happy to oblige. However, prescription medication for anxiety and depression are not without side effects—weight gain, loss of emotional highs and lows, loss of libido, etc. And on top of that, prescription meds are not a cure; you will most likely be on them the rest of your life.

Fortunately, there are many things you can do to reduce feelings of anxiety and depression, naturally, and often, when you go right to the physical source of the problem, you can ‘fix’ it. Once and for all.

Depression and anxiety are often internal signs that something is not functioning properly. It could be high levels of inflammation, low levels of vital nutrients, chemical ingredients in food that mess with your neurobiology, a gut that is way off balance and in need of healthy bacteria, chronic disease, out of balance blood sugar, high stress, not enough sleep, and more.

The roots of clinical depression start with a complex mixture of physiological, environmental, and emotional elements. Much of our mood depends on neurotransmitters that are the chemicals of the brain. The most important ones that deal with mood are serotonin, dopamine, and epinephrine. And it may come as a surprise to many people, but diet and nutrition play a huge role in our moods and behaviors.

When looking at both anxiety and depression, inflammation is one of the key factors. Much research has shown that people with depression and anxiety show elevated levels of inflammatory markers.

Other diet and nutritional factors for depression are linked to low omega 3 levels, high omega 6 levels, leaky gut, gut dysbiosis, B vitamin deficiency, and zinc and magnesium deficiencies. There is also a very strong link between depression, anxiety and blood sugar and insulin levels.

For many reasons including brain health, I advocate for an anti-inflammatory diet and lifestyle. Avoid gluten and dairy as these can often create inflammation in the gut, even if you are not sensitive to gluten or dairy. An elimination diet may be the best place to start—to find hidden sources of foods that may be contributing to inflammatory/sensitivity reactions.

Many people with anxiety/depression are often addicted to a high-carb diet, and it’s possible that this high carb diet which can temporarily raise serotonin levels (a feel-good, calming neurotransmitter) can also contribute to increased inflammation and blood sugar levels. And then there is a crash in serotonin as blood sugar crashes, and the cycle repeats.

Lifestyle Changes that Help Manage Depression and Anxiety

There are ways to get out of this cycle once and for all. Here are a few of my tried and true (and scientifically researched) suggestions.

1. Sleep–Get good sleep as much as you can. That doesn’t mean if you feel down to get in bed at 6pm, but get a good night’s sleep on a regular basis, and go to bed at the same time each night. Sleep is immensely helpful for managing emotions and stress, and helps your brain create the necessary neurotransmitters it needs for feeling good. I’m sure you all have had experiences where you get a good night’s sleep and your whole attitude feels changed for the better.
2. Exercise–Exercise can have a drastically positive effect on mood, all by itself. And if you can exercise outdoors, especially in the sunshine, it’s an even bigger effect. Exercise raises endorphins, lowers inflammation, helps you feel more energetic and helps your body process and remove inflammatory toxins. In addition, being outdoors and filling your lungs with fresh air always makes you feel better, so even if you only have 15-20 minutes to do a brisk walk around the block—rain, snow, or sun—get out and do it and you definitely feel better.
3. Cold plunge therapy—Cold water has long-standing benefits that ameliorate depression and anxiety for many people. In fact, the Scandinavians have been using this treatment for many, many years. And even Van Gogh was treated with cold water therapy for his depression. Cold therapy is a very effective non-invasive treatment for anxiety and depression because it changes the brain chemicals. The cold temperatures cause a change in the way the body’s nervous system communicates with the brain. Cold water causes an immediate release of adrenalin, that in turn increases the amounts of dopamine and serotonin. And it’s not just a temporary spike, cold therapy increases your baseline levels of these neurotransmitters. Cold water therapy also helps you burn fat, increase focus and alertness, and stimulates the immune system.
4. Social Contact—Getting out and being social may be the last thing on your mind when you are anxious or depressed, but it’s one of the best ways to get out of a funk. Getting out with friends or family, smiling, talking, hugging, and interacting can go a long way towards helping you feel much better. Many studies suggest that increasing social interaction can help lower rates of loneliness and depression. Social connection helps us feel supported, connected, and liked. Even if you don’t have any friends or family, go to your local grocery store, or your favorite coffee shop and engage in a friendly conversation with the people who work there.

Diet and Nutrition for Mental Health

Many people are surprised to learn that diet and nutrition can have a drastic effect on mood—especially anxiety and depression. Because of the strong connection between inflammation and mood, however, it should be the number one thing that is addressed. It’s no surprise that nutrition is involved with the way our body produces brain chemicals, just as it does with the functioning of every other organ. A diet that is healthy for the brain is also healthy for the body and vice versa.

A diet that supports brain health should do these key things:

1. Reduce inflammation and lower blood sugar
2. Contain essential nutrients that protect and maintain brain and nerve function
3. Contain high levels of antioxidants, as in organic vegetables
4. Maintain a healthy gut

One of the first things I’d advise people to do is to avoid all sugars, limit carbohydrates—except for vegetable sources and cut out (all) grains. Not only does this help to lower blood sugar and insulin, but it also reduces inflammation. Sugar and inflammation go hand in hand.

The second thing I’d recommend is to eliminate all processed foods—especially foods that contain chemical ingredients, artificial colors or flavors and preservatives. It’s also best to avoid conventional fruit and vegetables as these foods are highly sprayed with chemical compounds that not only interfere with neurotransmitters in the brain, but also kill off beneficial bacteria in the gut. Research shows a strong link between pesticides and depression.

Recommendation number three is to totally eliminate all vegetable oils, except for extra virgin olive oil and avocado oil. All vegetable seed oils such as soybean, sunflower, safflower, canola, corn, and cottonseed oils cause widespread inflammation in the body, and can block helpful anti-inflammatory omega 3’s. These vegetable oils are known to cause and increased risk for mood disorders. Best types of oil to use instead of vegetable oils include butter, ghee, coconut oil, extra virgin olive oil, avocado oil, or lard.

Eat meat. Unfortunately, vegans and vegetarians report higher incidences of anxiety and depression. Meat—especially grass fed, naturally raised meat and wild-caught fish contain higher amounts of omega 3’s and lower amounts of omega 6’s. Meat also contains necessary vitamins and nutrients essential for brain health, such as vitamin B12, heme iron, zinc, and vitamin D3. All of these nutrients—if deficient–have been shown to be tied to either depression or anxiety or both. And sorry, vegans and vegetarians, but a good portion of these vitamins and minerals are available in meat but not readily available in plant foods.

Supplements that Help Anxiety and Depression

While anxiety and depression are two separate emotional states, there are many overlapping similarities. Nutrients that help anxiety most often help depression and vice versa. Here are a few supplements I’d suggest:

• A quality multi-vitamin/mineral supplement will fill in dietary gaps, and boost intake levels of key nutrients important for mental health and neurotransmitter balance. Optimal brain s supported by a whole network of nutrients, including amino acids, vitamins, and trace minerals. Be sure to choose a high-quality supplement with proven ingredients and nutrients.
• B Complex vitamins are essential for nerve and brain health, as well as energy, focus and feelings of calm. B vitamins are known to help lessen feelings of anxiety and depression. At least half or more of the population has a genetic variant that will not allow them to assimilate folic acid, the synthetic version of folate and B12. To cover this, be sure to find B vitamins that contain methyl folate and methyl cobalamin. These forms of B vitamins are easily absorbable and usable.
• Vitamin C is a particularly useful antioxidant which not only manages harmful free radicals, but it also is effective at lowering inflammation. Studies have shown that those with low levels of vitamin C feel fatigued, depressed, and often have cognitive impairment. In addition, vitamin C is great for helping the body fight infection and for keeping the immune system strong. Vitamin C is also useful as a synergistic element to build collagen.
• Vitamin D3-As mentioned above, some studies have shown vitamin D3 to be effective in fighting anxiety, and possibly depression as well. Vitamin D is essential for bone health, cardiovascular health, immune health and many other bodily functions. And many people just cannot get out in the sun to get vitamin D, especially in the winter.
• Magnesium has been shown to not only be an essential mineral in the body but it is also quite effective for both anxiety and depression. Magnesium blocks the activity stress neurotransmitters and while binding to more calming receptors, resulting in a peaceful, calm state. It also slows the release of stress hormones like cortisol, helping you become more relaxed. Magnesium is also very effective for deeper, more restful sleep. Best types of magnesium include magnesium l-threonate, glycinate, malate, taurate, asporotate. Of these, my favorite is magnesium glycinate or malate. Least absorbable types to avoid are magnesium citrate and oxide.
• Zinc plays an essential role in many of our body functions, including immune system, and it also affects our brain processes, according to this 2017 study. The study also links zinc and specific hormones or neurotransmitters — especially our “feel good” hormones, serotonin, and dopamine. This study from 2021 shows zinc helps elevate levels of a brain-derived neurotrophic factor (BDNF) in the areas that control emotions. When zinc is in low supply, BDNF levels drop, and so does our mood. A 2017 review of several studies found a link between lower levels of zinc and depression. It also found that adding zinc supplementation in combination with other treatments may help improve symptoms of depression.
• Inositol or Myo-inositol is a form of B vitamin and is very effective for relieving symptoms of anxiety, panic disorder and OCD. Inositol affects the neurotransmitters, the which work to govern mood. Serotonin is a key neurotransmitter that is affected by inositol. Higher levels of serotonin promote relaxation and calm. Several studies have shown that inositol is helpful in reducing anxiety and panic attacks. Other research shows inositol taken daily will reduce symptoms of depression as well as anxiety. In addition, inositol is helpful for managing blood sugar and insulin sensitivity, increasing fertility, and managing PCOS.
• SAM-e is one of my favorite supplements that is helpful for relieving anxiety and depression. SAM-e is a natural substance made in the body, and for some who have a specific genetic variant in the MTHFR gene (about 50% of the population), SAM-e is highly effective, especially considering some people do not synthesize this substance as well as others. SAM-e is also used for improved liver function, aches, and pains, and improving mental function and alertness.
• GABA is a neurotransmitter that can also be taken as a supplement. Gamma-aminobutyric acid or GABA blocks specific signals in the central nervous system, slowing down the brain and racing thoughts. This can create a protective and calming effect on the brain and body. In 2020, some scientists found GABA to be a bioactive substance that has benefits of being an antidepressant, a calming agent, anti-hypertensive, anti-diabetic, anti-cancer and an immune system enhancer. Certain hormones in the body also increase GABA, including progesterone.
• Ashwaganda is an herb with a long history of its health benefits. Ashwaganda has been used for for thousands of years to reduce stress, increase energy, improve mood and concentration. Ashwagandha is well-known for its ability relieve anxiety and stress. Ashwaganda is classified as an adaptogen, which is a substance that helps the body cope with stress. Ashwaganda also lowers the stress hormone, cortisol. Other evidence points to the fact that ashwaganda may help with depression and other mental health disorders, as well. In addition, ashwaganda helps increase athletic performance, boost fertility and testosterone in men, reduce blood sugar and reduce inflammation.
• Progesterone is considered a master hormone in both men and women. Progesterone is the basis for other hormones such as testosterone and estrogen. In women, progesterone declines rapidly after the age of 40 and is at near zero around the time of menopause. Women in perimenopause and menopause often report increased feelings of anxiety, depression, panic attacks, heightened stress, and insomnia. Because progesterone has a strong calming effect on the brain and body, it can alleviate depression and anxiety. Progesterone levels also interact with GABA, the calming neurotransmitter. More progesterone equals higher levels of GABA and GABA receptors, and calmer feelings. Progesterone can be acquired as an over-the-counter natural cream which works well at bedtime to promote sleep and a calm state.

Additionally, be sure to talk to your doctor to get necessary lab work done. Often depression and anxiety can be linked to hormone health and some other health disorders. It’s best to get a basic CBC, lipid panel and metabolic panel. Be sure to also check thyroid function—not just TSH, but T3 and T4 as well. Also check levels of estrogen, progesterone, and testosterone for women; and for men, check testosterone, estrogen and DHT. Low hormonal levels will most definitely coincide with some level of anxiety, depression, insomnia, and low energy.

And if you find that your anxiety and depression persist despite taking these steps, seek a qualified professional therapist, psychologist or psychiatrist who can help.

I write regularly about health issues and the natural ways to treat them. What is good for the body is good for the brain, and following healthy lifestyle habits, eating a healthy, low carb, and taking high grade supplements when needed goes a long way to helping your mental state. The above steps can really help you zero on things that may be contributing to feelings of anxiety and depression, and while it’s not necessary to try everything, you may find certain remedies work better than others. I urge you to give this a try and see how you feel. I can almost guarantee you will feel better.

References
https://www.healthline.com/nutrition/ashwagandha#9.-Relatively-safe-and-widely-available
https://www.medicalnewstoday.com/articles/326847#food-sources
https://www.healthline.com/nutrition/inositol-benefits#TOC_TITLE_HDR_6
https://psychcentral.com/health/zinc-anxiety#other-benefits
https://chandramd.com/magnesium-supplements-anxiety/#forms
https://catyleeee.medium.com/industrial-seed-oils-make-you-anxious-depressed-and-feisty-7af1476944e3
https://www.amenclinics.com/blog/9-worst-foods-for-depression/
https://www.marksdailyapple.com/diet-for-depression/

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