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Home » Browse All Summaries » The Food-Mood Solution by Jack Challem
The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems -- and Feel Good AgainBy Jack ChallemSummarized with permission of Wiley (www.wiley.com). All rights reserved.
Individual Amino Acids That Improve Mood and BehaviorProtein consists of amino acids, which are the building blocks of neurotransmitters, so it's important to eat high-quality protein, such as fish, chicken and turkey (vegetarians can focus on legumes, eggs, and dairy). Individual amino acid supplements are best taken on an empty stomach, 10- to 20 minutes before breakfast and one hour away from other meals.
Dosage: For anxiety, try 1 gram of arginine three times daily. If this doesn't help, add 1 gram of lysine three times daily. Follow the same dosage for erectile dysfunction, but consider taking one dose about thirty to sixty minutes before intercourse. Always take arginine at least one hour before or after eating any food. Glycine and Dimethylglycine Principal use: For obsessive-compulsive behavior and blood sugar regulation. Protects cells from toxins and reducing inflammation. Has been used with vitamin B6 and magnesium to alleviate symptoms of autism. In two case reports, DMG decreased obsessive-compulsive behavior in autistic men. Dosage: To control blood sugar levels, take 3 to 5 grams of glycine daily with meals. For obsessive-compulsive behavior, take 300 to 400 mg of DMG daily, but reduce the amount if hyperactive behavior increases. Theanine Principal use: For difficulty relaxing, anxiety, tension and poor mental focus. Found in green and black teas. Improves mood by increasing levels of serotonin, dopamine, and GABA. The result is a sharpening of mental activities, along with a mild tranquilizing, anxiety-reducing effect. Dosage: 50 to 200 mg, taken one to three times daily. The "SunTheanine" logo indicates a high-quality source. Tryptophan and 5-hydroxy-tryptophan (5-HTP) Principal use: For depression, anxiety, and insomnia. Dosage: For anxiety, depression, or restless sleep, take 50 to 200 mg of 5-HTP daily, with the last dosage about 30 to 60 minutes before bedtime. For tryptophan, take 500 to 3,000 mg before bed. Tyrosine Principal use: To treat depression or occasional down feelings. May be particularly beneficial for people who lack motivation and drive, have poor sexual arousal, and sleep excessively. Dosage: For the occasional down day, take 500 mg of tyrosine and 500 mg of sublingual vitamin B12 with water and at least twenty minutes before consuming any other beverage or food in the morning. For more serious and prolonged depression, take 500 to 3,500 mg in the morning, at least 20 minutes before eating. A second dose may be taken mid-afternoon without food. Herbs That Improve Mood and BehaviorHerbs contain hundreds of natural ingredients, some of which have nutritional activity and others that are similar to certain prescription medications. Although herbal remedies are generally safe, they may increase or decrease the activity of prescription drugs. Those taking more than four to six supplements without experiencing clear benefits may want to consider working with a nutritionally oriented physician. St. John's Wort Principal use: To relieve depression, anxiety and symptoms of premenstrual syndrome, including anxiety, depression, nervous tension, confusion, and crying. Dosage: For depression, take 300 mg three times daily. If this dosage fails to help after one month, try doubling it for several weeks. On rare occasions, St. John's wort may increase eye and skin sensitivity to sunlight. Improves liver function, causing medications (including oral contraceptives and chemotherapeutic agents) to break down faster and possibly be less effective. Note: Work with a physician to transition from an antidepressant drug to St. John's wort. Do not combine St. John's wort with any antidepressant drugs except under the guidance of a doctor. Ginkgo Principal use: For memory, mental function, and premenstrual symptoms. Dosage: Take 240 to 360 mg of standardized extract daily. Divide the amounts and take them 2 to 3 times daily. Ginseng Principal use: For memory and adapting to stress. Dosage: Take 100 to 200 mg of a standardized ginseng extract daily. Best used for a relatively short period. Rhodiola Principal use: For chronic stress. Helpful in preparing for physical, mental, and emotional stresses. Dosage: Use a rhodiola product that is standardized to a consistent level of rosavin, a key compound found in the herb. 1 percent standardized rosavin, take 360-600 mg daily; 2 percent, take 180-300 mg daily; 3.6percent, take 100-170 mg daily. Sage Principal use: To treat anxiety and restlessness. Common sage (Salvia officinalis) is a culinary herb and is often used as a rub on chicken and turkey. A close botanical relative known as Spanish sage (S. lavandulaefolia) has smaller leaves but a stronger flavor and aroma. Spanish sage can also improve mood and memory. Dosage: For supplements, follow the label directions regarding dosage.
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