Many men do not admit even to themselves that they are suffering highs and lows or mood swings. They can very effectively ignore continual nagging feelings of depression. Other men admit to me in my clinic that they suffer panic attacks and a feeling of gloom, but would never discuss this with their parmer, family or work associates.
I find that vast improvements can often be felt simply by addressing diet. If men do not eat regularly at least three meals a day-then unstable blood sugar levels can play havoc with the brain. Concentration becomes poor and you can become prone to outbursts of anger. Tension associated with sugar imbalance can build up to unacceptable levels.
The impact of stress on the chemicals in the body is very complicated. Good nutrition is so important, but when a man has a large workload or suffers from long-term stress, taking supplements for three to six months can do wonders. After this period, you may choose to continue taking a preventative dose of the supplements on a daily basis.
Adrenal exhaustion is a common complaint. When over worked and stressed, the adrenal glands (they sit on top of the kidneys) produce an overload of the natural hormones adrenaline and cortisol. The body can accept a certain level of stimulation which keeps you ‘revved up’, but abnormally high levels over a long period of time can lead to exhaustion, anxiery, depression and a general feeling of complete fatigue.
Cortisol levels can now be checked by a blood test. If they are abnormally high, they tend to suppress the feel-good hormone serotonin. This can lead to both moderate and severe forms of
depression. Cortisol levels should be higher in the mornings and lower in the evenings. Siberian ginseng definitely assists the adrenals to withstand stress and pressure. In my practice I recommend this herb to men who are working long hours and to those who are recovering from surgery or trauma of any kind.
Neurotransmitters in the brain can also affect your, stress levels. The brain is a highly complicated organ and selective in its requirements. Poor diet, smoking, drugs, alcohol and everyday stress all affect the chemical reactions in the brain.
Another substance that works on depression is 5-hydrozy tryptophan, nicknamed 5-HTP. This substance is found naturally in the body and forms the building blocks for the feel-good hormone serotonin. A supplement of 200 mg a day is ideal, although often you will find this mixed in a formula with SAMMe. Tryptophan is also found in the following foods, so make sure you eat plenry of these in your diet; it’s very high in pumpkin (578 mg per 100 gm), sunflower seeds, cheese, meats, turkey and peanuts.
Hypericum (StJohn’s wort) can also be used to treat depression. It’s mainly known for its use in cases of mild depression. Note: If you choose to use a 5-HTP supplement, do not use hypericum with it as you may become too euphoric.
Treatment & Prevention Program
- For men who are suffering anxiety or depression, the diet for health and vitality is an essential first step.
- Drinking water regularly is vital, preferably two litres a day.
- Cut down on the intake of alcohol, which can act as a depressant.
- Increase exercise which has been proved to stimulate the production of endorphins, the ‘feel-good’ hormones in our systems.
Supplement
- A high dose B multivitamin tablet (containing 100 mg of the main B vitamins and 50-100 mg folate): two tablets in the morning and two in the afternoon for the first month; then continue taking two each morning.
- SAMMe is an extremely important supplement to take if you suffer from depression or panic attacks (see page 130). It’s usually mixed with B12 and folic acid in tablet form: take one tablet morning and evening.
- 200 mg magnesium tablet twice daily, or more frequently if very anxious. Magnesium is vital as a relaxant to muscle tissue, especially in situations of stress.
- One tablet of hypericum (StJohn’s wort) twice a day of the standardised extract, or as prescribed. This can be used as an alternative to SAMMe (but I advise not to use them together).
- One tablet of combined Ginkgo biloba and bacopa three times a day, for stress and general exhaustion. These herbs alleviate mental and physical fatigue, and improve concentration.
- One Siberian ginseng tablet twice daily if under stress. Take for three months only then stop for six weeks.
If depression and anxiety continue to be a problem, I advise my male patients to discuss with their doctors the possibility of seeking some form of emotional support and counselling. This is especially important when men are going through a separation, divorce or ‘change in life’.
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