Sleep, meditation and relaxation strategies for greater quality of life

Blog Post No. 54

13th November 2017

Copyright © Renata Taylor-Byrne 2017


Renata’s Coaching Blog: Developing resilience when you’re working on the front line in your job:

Coping with stress, anger, anxiety and depression…

Sleep, diet and exercise are critical…

~~~

Introduction

Front cover, 8Dealing with people is very enjoyable, and very demanding at the same time, isn’t it? Especially when you are dealing with people who are suffering from all the trials and tribulations that life has thrown at them.

How do you stay strong? You need all your energy to communicate with them and not become drained. And three of the most challenging conditions to deal with are the problems of anxiety, anger and depression, whether it’s experienced by yourself or other people.

My work is about helping others to grow in strength, creativity and happiness.  I do that in several ways: face to face coaching; and writing blogs; and (more recently) writing books.

What I have done most recently is to co-author a book with my husband, Dr Jim Byrne, which shows how our emotions of anxiety, anger and depression are very strongly affected by the food we eat, and the physical exercise we take, or fail to take!

We’ve put in some significant and surprising research findings which are therapeutic, because they show how we can better manage our energies and emotions so that we are stronger in ourselves. But also these findings can be used to help others.

I’m just about to begin the final proof-reading of that book, and then it will be available to you, via Amazon.

~~~

Moving on to sleep, relaxation and mediation

Sleep-book-coverBut as I mentioned in my last blog, I have now been reading Matthew Walker’s book called “Why we sleep”, which was published in September of this year. And I have been so shocked and stunned – by the many research findings that he quotes about why sleep is so important – that I have decided to write about his key findings, and to summarise them for everyone. I have also identified several other books which must be taken into account, and I have begun to do that research work and note taking.

I also intend to include research findings about the power of meditation and relaxation techniques in the book, because those three strategies are closely related; and support each other.

The benefits

Sleep, meditation and relaxation techniques can transform our experience of anger, anxiety and depression. This book will describe the ways that our resilience can be greatly enhanced by adequate sleep, daily meditation, and sound approaches to relaxation.

I’ll let you know when both books become available.

The Sleep/Meditation/Relaxation book will not be finished until I have found several ways to help you to put some new strategies into your life, to strengthen you, and to enhance the quality of your life.

Here is part of Walker’s message:

“Sleep is the single most effective thing we can do to reset our brain and body health each day”. (Walker 2017).

In the meantime, I strongly recommend Walker’s book, because, as he states, the importance of our sleep hasn’t been properly communicated to us by scientists. And when you look at the bare facts of the negative impact of the lack of sleep on us, it can be a real shock!

Conclusion

So if you want to live your life on a full tank of gas, then improving the quality of your sleep will make a big difference. If you have teenagers, the section of his book where he explains the needs of teenagers for more sleep than adults, is excellent and very helpful.

Sleeping -baby

See what you think of his book (and I swear I haven’t got any shares in his publishing company!)

So now, I must get back to proofreading our Diet and Exercise book; and then back to the sleep research!

renata-taylor-byrne-lifestyle-coachIf you need any help or support, you know where I am!

Happy snoozing,

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

~~~

 

 

 

Health, happiness and self-disciplined goals

Blog Post No. 157

23rd October 2017

Copyright (c) Dr Jim Byrne, 2017

Dr Jim’s Blog: Health and happiness are the most important goals in (a moral) life

~~~

Introduction

It’s been quite a while since I posted a blog, because I’ve been extremely busy.  I am still very busy, finishing off the writing of a new book, but I thought it was about time I shared some ideas with the world.  The main theme of this blog is health and self-healing, using food and physical exercise.

~~~

Writing about diet and exercise for mood control

Front cover, 8For the past few weeks, Renata and I have been writing our book which is titled, How to control your anger, anxiety and depression, using nutrition and physical activity.  We have finished writing the five sections, and I am working on constructing a comprehensive index for the back of the book, to make it optimally user-friendly, as a resource.

Several days ago I constructed the index section on diet and nutrition, and type of diets.  And, by finishing time last Friday, 20th, I had just completed a section on Essential fatty acids (EFAs). And today, Monday 23rd, I will begin to work on the index entries for the section on physical exercise.

~~~

Self-healing

Last Thursday, I turned my body, suddenly, while leaving my feet relatively stationary, and pulled a muscle in my back.  Did I run to the doctor?  No!  Did I get some ‘painkillers’ from the chemist?  No!

Why did I not go to the doctor?  Because the doctor would have simply recommended “painkillers”!

Why did I not buy my own painkillers from the chemist?  Because most of the painkillers used today are what are called NSAIDs (non-steroidal anti-inflammatory drugs). And the problem with NSAIDs is that they cause ‘leaky gut syndrome’, which not only allows whole molecules of food to enter the bloodstream, and trigger various forms of inflammation in the body (paradox of paradoxes!), but they also compromise the blood/brain barrier, which can precipitate mood disturbances!

So, what did I do with my terrible back pain?  I got out my copy of ‘Body in Action’, by Sarah Key, and did five of her exercises for improving the functioning of the muscles and joints in the lower back.  (I’ve done this several times in the past, and I know it always works).

I did the exercises on Thursday and Friday, and by Saturday the back pain had gone – completely!

~~~

Sharpening the saw

Rest and recuperation are very important parts of my self-management of health program.  So, on Saturday afternoon, and Sunday afternoon, I had a siesta (of three hours each time).  I had been feeling tired because of overworking on the index of our new book on how to control anger, anxiety and depression, using diet and exercise systems.

CreasespaceCover8, diet-nutrition.jpg

I also had a restful evening with Renata, and I was in bed by 9.45pm.

By 5.45am today (Monday 23rd Oct) I was fully rested, and so I got up and made my breakfast.  A solid bowl of chunky salad.

~~~

Food for health and mood control

Book-cover-frontI chopped up the following ingredients into small chunks, of perhaps 3 or 4 mm at the widest point:

3 oz of red cabbage; 6 oz of cucumber; 1 spring onion; 1 organic carrot; half an organic apple; and put them into a soup bowl.

(See the Appendix on Diet and Nutrition, in our book: Holistic Counselling in Practice.***)

Then, I added a teaspoon of Maca powder; a dessertspoon of ground flaxseed; two dessertspoon’s of mixed seeds (sunflower, pumpkin, ???), ten almonds, three walnuts, four hazelnuts; ten blueberries; 2 ozs of cooked beetroot (diced); two small tomatoes (halved); and half a kiwi fruit (diced).

I then added some brown rice miso, and some sauerkraut.

After consuming that breakfast, I meditated for 30 minutes.

~~~

Physical exercise for health and strength and mood control

Standing pose 2Let me now describe the exercises that I went on to do, after meditating:

Twenty minutes of Chi Kung exercises.

Followed by a couple of minutes of ‘The plank’ exercise, which is like ‘stationary press-ups’: https://youtu.be/kiA9j-dR0oM

Then I did my own press-ups and sit backs, for about 5 or 6 minutes.

I then moved on to do fifteen minutes of my old Judo Club calisthenics (or whole body warm up exercise), which combine strength training, stretching of muscles, and aerobic exercise, all in one.

Then ten minutes of Zhan Zhuang (pronounced Jam Jong, and meaning ‘Standing like a tree’).  These are body poses which work on our postural muscles, affecting strength and speed and balance. They create a calm and happy mental state.  And they also relax the body and establish whole-body connection.

powerspinFinally I did some strength training using the Powerspin rotator, to build arm, shoulder and upper body strength.

~~~

Reflections

This is clearly a time-consuming start to the day, compared with a bowl of cornflakes, a cup of coffee, and a brisk scratching of the head!

So why do I do it?

Because, I value my health above all things.  Without my physical health, I am unlikely to be happy.  And I am unlikely to be emotionally stable.

The people who do the least exercise, and who eat the worst diets, have the worst physical and mental health outcomes. (I have not seen a general medical practitioner for more than twenty-five years! And I am not about to start now!)

Most people leave their health (physical and mental) to chance, and to the vague belief that there are people who can “fix them up” when they fall apart.  Sadly this myth is totally misleading.  Once you’ve ruined your health – from sedentary lifestyle, poor sleep, and inadequate diet (such as one based on junk food, or an unbalanced diet, or too much alcohol [over the government limit], caffeine, sugary foods, gluten, and other toxic substances) – it is then ruined!  And a ruined body-brain is a burden to haul through life!

It takes self-discipline to get on a good diet, and to begin to do regular physical exercise, and to go to bed and have eight hours sleep, without mobile phones or laptops or tablets, and so on.  But the alternative to developing that self-discipline is a life ruined through serious illness, emotional distress, and early death.

Some people will argue with me, and insist that there are some things called “medicines” (and “surgeries”) which can be used to resuscitate their body-brain-mind once they have allowed it to fall into ill-health. The editors of What Doctors Don’t Tell You, strongly disagree with that fantasy!  See the article titled ‘Don’t trust me (I’m Big Pharma).***

~~~

POSTSCRIPT: Of course, it takes time to build up expertise in ‘extreme self-care’; and it’s a good idea to do that one step at a time.  Gradually, over a period of time, this will build up into significant changes, and huge improvements in health and happiness.  And you don’t ever have to adopt the kind of ‘monkish’ approach that suits me.  Some simple changes in what you eat, and how you exercise your body (brisk walking for 30 minutes per day is enough!), will make a huge difference over time.  You can find out more about how to begin these small, easy steps in our book: How to control your anger, anxiety and depression, using nutrition and physical activity.

honetpieIf you want me to help you to figure out how to live a happier, healthier, more emotionally buoyant life, then please contact me:

drjwbyrne@gmail.com

Telephone: 01422 843 629 (inside the UK)

or 44 1422 843 629 (from outside the UK)

~~~

I hope you have a very happy and healthy life!

Best wishes,

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: drjwbyrne@gmail.com

~~~

Creative writing and the therapeutic journey

Blog Post No. 155

18th July 2017 – Updated on 22nd January 2019

Copyright (c) Dr Jim Byrne, 2018-2019

Dr Jim’s Counselling Blog: Recent books

If you have come to this page looking for recent books by Dr Jim Byrne (with Renata Taylor-Byrne), then here is the list of the latest books: on Lifestyle Counselling; Writing Therapy; and Diet and Exercise linked to emotional functioning; plus building successful couple relationships.

~~~

Book Descriptions:

Lifestyle Counselling and Coaching for the Whole Person: 

Or how to integrate nutritional insights, physical exercise and sleep coaching into talk therapy

Front cover Lifestyle Counselling

By Dr Jim Byrne, with Renata Taylor-Byrne

Published by the Institute for E-CENT Publications

Available at Amazon outlets.***

The contents

In this book, you will find a very clear, brief, easy to read introduction to a novel approach to ‘counselling the whole person’. This emotive-cognitive approach does not restrict itself to mental processes.  We go beyond what the client is ‘telling themselves’, or ‘signalling themselves’; or what went wrong in their family of origin. We also include how well they manage their body-brain-mind in terms of diet, exercise, sleep, and emotional self-management (including self-talk, or inner dialogue). And we propose that it is better for counsellors and therapists to operate in a primarily right-brain modality, and to use the left-brain, cognitive processes, secondarily.

The most important, and novel, chapters in this book are as follows:

Chapter 4, which summarizes our research on the impact of diet/nutrition and physical exercise on mental health and emotional well-being.

Chapter 5, which reviews the science of sleep hygiene, plus common sense insights, and presents a range of lifestyle changes to promote healthy sleep, and thus to improve mental and emotional well-being.

Chapter 9, which explains how to incorporate the learning from chapters 4 and 5 into any system of talk therapy or counselling.

There is also a chapter (8) on counselling individuals using our Emotive-Cognitive approach, in which there is a section (8.3(b)) on using the Holistic SOR model to explore many aspects of the lifestyle of the client.

For more information, please click the following link: Lifestyle Counselling book.***

~~~

How to Write A New Life for Yourself:

Narrative therapy and the writing solution

Writing Theapy book cover

By Dr Jim Byrne, with Renata Taylor-Byrne

Published by the Institute for E-CENT Publications

Available as a paperback at Amazon outlets.***

~~~

In this book, we set out to show you how you can quickly and easily process your current psychological problems, and improve your emotional intelligence, by writing about your current and historic difficulties.  (Chapter 8 contains a detailed introduction to the subject of how to understand and manage your emotions).

This approach to writing about your emotional difficulties in order to resolve them has a long and noble tradition.  Many nineteenth century poets were seeking to heal broken hearts or resolve personal dissatisfactions by the use of their poetry writing activities; and many novels are clearly forms of catharsis (or release of pent up emotions) by the author.

But not all writing is equally helpful, therapeutically speaking.  If the writing is too negative; or too pessimistic; or simply makes the reader feel raw and vulnerable, then it is not going to have a positive effect.  Later we will show you how to tackle therapeutic writing, (within the two main disciplines of writing therapy – [the scientific and the humanistic]), in order to make it maximally effective.

For more information, please click the following link: Write a New Life for Yourself.***

~~~

How to control your anger, anxiety and depression,

Using nutrition and physical exercise

Front cover design 4

By Renata Taylor-Byrne and Jim Byrne

Published by the Institute for E-CENT Publications.

Available at Amazon outlets.***

1. Introduction

What we eat has a very powerful effect on our bodies and minds. And knowing and understanding how our body-mind reacts to the substances we feed ourselves is a crucial part of self-care.

For instance: depression can be caused by psychological reactions to losses and failures.  But it can also be caused by certain kinds of body-brain chemistry problems, some of which can begin in the guts, and be related to bad diet, and lack of physical exercise.  For example:

“If you are depressed while you suffer from regular yeast infections (like Candida Albicans), or athlete’s foot, or have taken antibiotics recently, there is a connection. Our brains are inextricably tied to our gastrointestinal tract and our mental well-being is dependent on healthy intestines. Depression, bipolar disorder, anxiety, and a host of other mental illnesses from autism to ADHD can be caused by an imbalance of gut microbes like fungi, and ‘bad’ bacteria”.  (Source: Michael Edwards (2014))[i].

And when we take antibiotics, we kill off all of our friendly bacteria, and often what grows back first is the unfriendly stuff, like Candida Albicans, which can then cause depression, anxiety and other symptoms, as listed above.

Also, we can really benefit from knowing some of the latest ideas about where – (in our diets) – our depression, anxiety and anger can originate from; as provided by specialists who have devoted their lives to years of investigation into the workings of the human body and mind (or body-mind).

[i] Edwards, M. (2014) ‘The candida depression connection – How yeast leads to depression, anxiety, ADHD, and other mental disorders’. Available online at:                https://www.naturalnews.com/047184_ candida_ depression_gut_microbes.html#

For more information, please click the following link: Diet, exercise and mental health.***

~~~

Top secrets for

Building a Successful Relationship: 

Volume 1 – A blueprint and toolbox for couples and counsellors: C101

By Dr Jim Byrne

With Renata Taylor-Byrne BSc (Hons) Psychol 1543762369 (1905x1383)

The full paperback cover, by Charles Saul

~~~

On this web site, you will find enough information about our new book on couple relationships to inform your decision about buying it.  We have posted the full Preface; plus the full set of (revised) Contents pages; plus a brief extract from each of the main chapters (1-13).

Pre-publication review

“I have recently finished reading Dr Jim Byrne’s immensely useful book (about love and relationship skills).  This book is full of cutting edge thinking and priceless wisdom about couple relationships; which inspires us to believe that we can undoubtedly shape and improve our most important relationships.  The approach is comprehensive (despite being Volume 1 of 3), covering as it does: the nature of love and relationships; common myths about love and relationships (which tend to lead young people astray); some illuminating case studies of couple relationships that have gone wrong; and very helpful chapters on communication skills, conflict styles, and assertive approaches to relationship; plus a very interesting introduction to the theory that our marriage partnership is shaped, for better or worse, in our family of origin. I particularly liked the chapters on how to manage boundaries in relationships; and how to change your relationship habits. I can highly recommend this ‘must read’ book to couples and counsellors alike”.

Dr Nazir Hussain

Positive Psychology and Integrative Counselling Services, Whitby, Ontario, Canada.

September 2018

~~~

Here’s a quick preview of part of the contents of Chapter 1:

This book has been designed to be helpful to two main audiences:

1. Anybody who is curious about how to build and maintain a happy, successful couple relationship, like a marriage or civil partnership (civil agreement), or simple cohabitation; and:

2. Any professional who works with individuals and couples who show up with problems of marital or couple conflict, breakdowns of communication, or unhappiness with the couple bond.

For more information about this book, please go to Top Secrets for Building a Successful Relationship.***

~~~

Recent publications

Facing and Defeating your Emotional Dragons:

How to process old traumas, and eliminate undigested pain from your past experience

~~~

Holistic Counselling in Practice:

An introduction to the theory and practice of Emotive-Cognitive Embodied-Narrative Therapy

~~~

Daniel O’Beeve’s Amazing Journey: From traumatic origins to transcendent love

The memoir of Daniel O’Beeve: a strong-willed seeker after personal liberation: 1945-1985

~~~

Or take a look at my page about my top eight books, here: Books about E-CENT Counselling and related topics.***

~~~

Introduction to first draft of this blog post

Cover444It is now more than three months since my previous blog post was published.  The delay was down to how busy I’ve been, largely because of writing my latest book, which is now available at Amazon: Unfit for Therapeutic Purposes: The case against Rational Emotive and Cognitive Behavioural Therapy.***

My main role in life, as a doctor of counselling, is to see individual clients who have ‘problems of daily living’ which they cannot resolve on their own.  I help people with problems of anxiety, depression, anger, couple conflict, attachment problems, and other relationship problems.  Dr Jim’s Counselling Division.***

drjim-counsellor1However, I also write books, blogs and web pages; and articles or papers on counselling-related topics.  And I help individuals, from time to time, who are struggling with their creative or technical writing projects.  Sometimes I help individual writers to stay motivated, or to process their repeated rejection by an unreceptive and uncaring world.

~~~

The frustrations of writing

It is far from easy being a creative writer.  Frustrations abound, from conception of a new and useful writing project; doing the research; writing early drafts; then polishing, editing and publishing; and then trying to sell the end product in a world which is awash with information-overload.

~~~

In my book on REBT, I wrote about that period like this:

“As early as August 2003 (and probably earlier), I was writing about the fact that stress was a multi-causal problem.  That idea contradicts the ABC theory, which asserts that all emotional distress (including the common manifestations of stress: which include anger, anxiety and depression) are caused exclusively by the client’s Beliefs (B’s).  Here is an example of my writing from August 2003:

“I have developed a stress management programme consisting of fifteen strategies which help you to work on your body, your emotions, your thinking, and your stress management skills. This programme allows you to develop a stress-free life.

8-physical-symptoms-of-stress

“You may also be affected by many life-change stressors, e.g. Moving house; death of your spouse or other loved one; divorce; marriage; redundancy; bullying at work; promotion; demotion; change of lifestyle; etc.

“Your stress level also depends upon such factors as your diet, exercise, what you tell yourself about your life pressures, and so on. (What you tell yourself about your pressures is called your “self-talk”).

“And a lot depends upon your sense of control. Can you control your workload, your work environment, and/or your social life? Are you confident and assertive enough to at least try to control your workload, your work environment, and/or your social life? Are you wise enough to learn how to stoically accept those things which you clearly cannot control? The more control you have, the less stress you feel, according to the Whitehall Studies, conducted by Michael Marmot, beginning in 1984.” (Original source in footnotes)[1].

However, the frustration was this: Although I had expertise about managing stress; and although I had packaged 15 different strategies for getting your stress under control, very few people bought my book!

And today, I believe, most people do not understand stress: How it destroys their happiness, damages their physical health, and causes all kinds of emotional problems.

Tough stuff! This is the lot of the creative writer.  The world most often seems to not be ready for our insights!

~~~

People love simplicity and side-tracks

While my stress book was not selling to any reasonable degree, the simple books about the ABC model of REBT, produced by Dr Albert Ellis, were selling much better.  Those books presented an exaggerated claim that they could help the reader to quickly and relatively effortlessly get rid of any problem, simply by changing their beliefs about the problems they encountered.

My REBT book demonstrates that there was never any solid evidence that this claim is true.  It also demonstrates that, in the process, the REBT/CBT model blames the client for their own upsets, thus excusing the harshness of current government policy in the US and the UK, where the rich are enriched and the poor are squashed!  That squashing process hurts, and causes emotional distress and physical health problems.

Here is the evidence that it is not the individual’s beliefs, but the social environment that has the most impact on mental health and emotional well-being:

While psychotherapists like Albert Ellis tended to emphasize the role of the counselling client’s beliefs in the causation of anger, anxiety, depression, and so on, Oliver James, and his concept of ‘affluenza’, tends to emphasize living in a materialistic environment. As Dr James writes: “Nearly ten years ago, in my book Britain on the Couch, I pointed out that a twenty-five-year-old American is (depending on which studies you believe) between three and ten times more likely to be suffering depression today than in 1950. … In the case of British people, nearly one-quarter suffered from emotional distress … in the past twelve months, and there is strong evidence that a further one-quarter of us are on the verge thereof.  … (M)uch of this increase in angst occurred after the 1970s and in English-speaking nations”.  People’s beliefs have not changed so much over that time.  This is evidence of the social-economic impact of the post-Thatcher/Reagan neo-liberal economic policies!

Oliver James (2007) Affluenza: How to be successful and stay sane.  Page xvi-xvii. (63).

~~~

Conclusion

If you are a creative writer, and you want to write your own autobiography, or autobiographical novel, or you need support with any aspect of your creative writing process, then I can help you.

Coaching, counselling and therapy for writers.***

Or you could take a look at my current books in print.***

Or take a look at my page about my top eight books, here: Books about E-CENT Counselling and related topics.***

~~~

That’s all for now.

Best wishes,

 

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: jim.byrne@abc-counselling.com

~~~

Link between nutrition and mental health – Part Two

Blog Post No.153

4th April 2017

Copyright (c) Dr Jim Byrne, 2017

Dr Jim’s Counselling Blog: The link between nutrition and ‘mental health’ (or emotional wellbeing) – Part 2

Introduction

honetpieIn Part 1 of this blog post series, I reviewed the scientific evidence, presented by Professor Bonnie Kaplan, that nutritional deficiencies can and do result in mental health or emotional wellbeing problems.

In particular, we saw that single nutrient deficiencies – like vitamins B1, B3, B12, and iodine, resulted in psychiatric disorders, or mental health difficulties.

At the end of her presentation of the scientific evidence of the importance of nutrition for mental health, Dr Kaplan raises this question: What happened next?

And her answer?  Nothing! 

Or: 50+ years of virtual silence on the role of nutrition in mental health in the realm of psychiatry or clinical medicine.

Bonnie KaplanShe then wonders: ‘Why?’

Her first inference is that this was the era of the development of pharmaceuticals!  (Which we now know to be little better than a placebo, but with hugely damaging side effects! [More on that later in this series!])

And she also mentions that psychologists and mental health workers were taught that nutrition was not important!

But that claim is spurious, and contradicts the scientific evidence presented by Dr Kaplan.

~~~

And here’s Julia Rucklidge’s Tedx talk on nutrition and mental health:

Evidence from the Minnesota Starvation Experiment

In an effort to keep a tight focus upon the research on single nutrient deficiencies, in my previous blog post, I skipped Dr Kaplan’s presentation on the Minnesota Starvation Experiment.  I now want to return to that subject:

The results of the Minnesota Starvation Experiment have been summarised as follows, by two authors at the American Psychological Association:

“Amid the privations of World War II, 36 men voluntarily starved themselves so that researchers and relief workers could learn about how to help people recover from starvation.

“They reported fatigue, irritability, depression and apathy. Interestingly, the men also reported decreases in mental ability, although mental testing of the men did not support this belief.”  And their sex urge disappeared completely.” (Professor Bonnie Kaplan, who has studied the reports carefully, expands this list as follows: “Depression, hysteria, irritability, self-mutilation, apathy/lethargy, social withdrawal and inability to concentrate”[3].)

Given the insights of this research, why should anybody feel any sense of stigma about ‘mental health issues’?  What if all of their problems could be cleared up by working on their diet, their gut health, and their general level of stress?  (And perhaps re-writing or re-thinking their personal and family history?)

“The Minnesota Starvation Experiment … reminds us that in psychology studies of mind and body, science and practice can converge to deal with real problems in the real world.”[4]

Despite the fact that the American Psychological Association knows of this research, in which semi-starvation, or extreme nutrient deficiency, resulted in fatigue, irritability, depression and apathy, no significant evidence exists that counsellors and psychotherapists normally take the diet of their clients into account.  (A junk food diet is a form of semi-starvation from the point of view of nutrient-deficiency! And there is now evidence that trans-fats and high sugar content results in emotional disturbances, such as angry outbursts and depression).

~~~

Conclusion

Bonnie Kaplan has presented a range of evidences that nutritional deficiencies affect mental health.  I am very careful to eat a balanced diet – but, also in line with her thinking – to use a range of good quality micro-nutrients (vitamins and minerals) to compensate for the poor quality of much agricultural soil today; and also to compensate for the fact that I do not know for sure how to compile a day’s menu which will give me adequate amounts of all the essential nutrients I need for my physical and mental functioning.

I would recommend that you follow this pattern.  Follow a good guide to nutritious eating – probably something like the Mediterranean Diet; and/or the Paleo Diet; with plenty of water (about two litres per day); plus a good strong multivitamin and mineral supplement; a strong (and preferably yeast free) vitamin B complex; a good quality digestive enzyme supplement (especially if you are over the age of forty years, when you digestive enzymes show a marked decline); and perhaps talk to a good nutritional therapist who can advise you on other supplements you might benefit from.  We also try to eat at least 50% organic; and we currently exclude all grains and dairy products (well 95% or so).

We also learn a lot of useful health tips from What Doctors Don’t Tell You.***

In her appendix on nutrition (Diet, nutrition and the body-brain-mind), in our book on Holistic Counselling***, Renata also recommends avoidance of caffeine, sugar, and gluten; and the taking of vitamin D3 supplements (but also getting vitamin D from sunlight); and getting omega-3 fatty acids from oily fish (and/or from supplements, like cod liver oil, or krill oil); and avoiding trans-fats (commonly found in junk food), which ‘rot your brain’.  You can also get support from a good holistic health practitioner, nutritionist or your regular healthcare practitioner.

But most important of all, do you own research.  Find out for yourself.  Become your own physician!  And remember, this is educational information, and not medical advice!

~~~

That’s all for today.

More later…

Best wishes,

Jim

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: jim.byrne@abc-counselling.com

~~~

End Notes

[2] Keys, A., Brozek, J., Henshel, A., Mickelson, O., & Taylor, H.L. (1950). The biology of human starvation, (Vols. 1–2). Minneapolis, MN: University of Minnesota Press.

[3] Kaplan, B.J., Julia J. Rucklidge, Amy Romijn, and Kevin Flood (2015) The emerging field of nutritional mental health: Inflammation, the microbiome, oxidative stress, and mitochondrial function.  Clinical Psychological Science, Vol.3(6): 964-980.

[4] American Psychological Association: The psychology of hunger. By Dr David Baker and Natacha Keramidas, October 2013, Vol 44, No. 9. Online: http://www.apa.org/monitor/2013/10/hunger.aspx

~~~

Diet, nutrition and mental health

Blog Post No.152

3rd April 2017 – (Updated on 16th July 2018)

Copyright (c) Dr Jim Byrne, 2017

Dr Jim’s Counselling Blog: The link between nutrition and ‘mental health’ (or emotional wellbeing) – Part 1

Introduction

Postscript: Since posting this blog, we have moved on, and produced a slim volume of research findings on the subject of How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity.***

~~~

Updated: 12th June 2018, and 16th July 2018

This book provides some clear guidelines regarding those foods which need to be excluded from your diet, in order to be healthy and emotionally well.  It also contains lots of stimulating ideas to help you to produce your own ‘personalised diet’ and exercise plan. And we have expanded Part 6 to provide a comprehensive guide to how to change any habit, so that readers can actually make the kinds of changes to diet and exercise approaches that appeal to them.

If you’re one of those individuals who has been waiting for the book to be published, then you can get the paperback here, for less than £10.00 GBP!

This book has proved to be popular with both self-help enthusiasts and with professional counsellors and psychotherapists, who want to be able to help clients whose disturbances are partly or wholly caused by problems with their nutritional or exercise approaches.

Amazon.com Amazon.co.uk Amazon.it Amazon.nl
Amazon.ca Amazon.com.au Amazon.co.jp Amazon.de
Amazon.es Amazon.fr  Amazon.eu  Amazon India

~~~

For more information about this book, please click this link: How to Control Your Anger, Anxiety and Depression: Using nutrition and physical activity.***

~~~

Dr-Jim-Self-AcceptanceThere is now a growing consensus that there is a significant link between diet/nutrition – on the one hand – and ‘mental health’ or emotional wellbeing – on the other. (For example, see Mental Health Foundation; and  Mind UK.

I first began to take this emerging insight into account in dealing with my clients, perhaps twelve or more years ago.  Out of my curiosity about this link, I created what I called my Stress and Anxiety Diet.***

Last year, Renata wrote a substantial document on the link between diet and emotional disturbances.  This we published as Appendix E to our book on Holistic Counselling: (Please see Holistic Counselling in Practice.***)

Bonnie-KaplanMoving on: I recently reviewed Part 1 of a three part webinar on ‘Nutrition and Mental Health’, by Dr Bonnie Kaplan, a professor in the Cumming School of Medicine, University of Calgary, Alberta, Canada[1].

In her webinar, Dr Kaplan reviews 2,600 years of folklore and modern science to explore the link between nutrition and mental health.

The science of nutritional deficiency

In the realm of science, she presents evidence that, just as deficiencies in single nutrients can cause physical diseases (e.g. scurvy), they can also cause psychological/psychiatric symptoms.

She begins her science section with a look at the dire consequences of citrus deficiency: the development of a disease called scurvy, which killed 40% of the crews of ships that sailed without lemon juice.  In 1774, citrus was shown, in a randomized control trial of six potential treatments, to be superior.  But it took 264 years before citrus was made routinely available to all sailors.

Subsequent studies showed that single nutrient deficiencies could, and would, cause psychiatric symptoms, of which Kaplan mentions four:

# Thiamine/B1 deficiency causes Wernicke’s encephalopathy[2].  Korsakoff’s psychosis[3].

# Cyanocobalamin/B12 deficiency causes Psychosis of pernicious anaemia[4].

# Iodine deficiency causes ‘Myxedema madness’[5]. And:

# Niacin/B3 causes Pellagra[6].

The widespread recognition that these psychiatric conditions can be caused by single nutrient deficiencies is beyond dispute.  As Dr Kaplan points out, the DSM acknowledges that niacin deficiency can cause neurocognitive disorders.

How do we know that most so called psychiatric symptoms are not a result of single or multiple vitamin or mineral deficiencies?  Or a result of nutritional deficiencies plus dehydration?  Or nutritional deficiencies, sugar overload, and inflammation due to grain allergies?  The answer is: We Don’t!

But there is a growing field of nutritional medicine emerging which seems to cohere around one central theme: Food is the best medicine!  (Brogan, 2016[i]; Perlmutter, 2015[ii]; Ross, 2002[iii]; Enders, 2015[iv]).

[i] Brogan, K. (2016) A mind of your own: The truth about depression and how women can heal their bodies to reclaim their lives. London: Thorsons.

[ii] Perlmutter, D. (2015) Brain Maker: The power of gut microbes to heal and protect your brain – for life. London: Hodder and Stoughton.

[iii] Ross, J. (2002) The Mood Cure: Take charge of your emotions in 24 hours using food and supplements. London: Thorsons.

[iv] Enders, G. (2015) Gut: The inside story of our body’s most under-rated organ.  Scribe Publications.

~~~

 Vitamin B3 deficiency and the disease of Pellagra

Pellagra_NIH_manThe most obvious symptom of Pellagra is rough skin, or dermatitis of an extreme form.  According to Dr Kaplan, this disease was first described in 1735 in Spain.  But it was not until 1914 that Dr Joseph Goldberger realised that Pellagra was not an infectious disease, but that it was in fact linked to diet.  By 1937, it was precisely linked to niacin (or Vitamin B3) deficiency.  As a result, some governments began to fortify food with vitamin B3, to prevent this disease.

However, as mentioned earlier, Pellagra symptoms were not restricted to the skin, but also affected the brain-mind of the victim, causing mental disturbances sufficiently sever for sufferers to be admitted to psychiatric hospitals.  And Dr Kaplan cites one American hospital which estimated that 1 in 5 admissions from 1930-32 were solely due to Pellagra psychosis.

Much of this psychosis was caused by over-reliance on maize as the staple of the ‘poor man’s diet’.

What does this tell us about the stigma of ‘mental illness’?  Are we misrepresenting nutritional deficiencies as ‘madness’?

My own mother was hospitalized for depression when I was about twelve years old.  The one thing I know for sure about those years is this: We were all seriously malnourished!  (Of course, we must not get into the trap of swapping one ‘single cause’ of emotional distress for another.  We subscribe to a holistic model, in which diet, exercise, self-talk, relaxation, meditation, sleep pattern, family of origin, current relationships, environmental stressors, economic circumstances, housing circumstances, and so on, all play a role in determining the individual’s capacity to regulate their emotions; and certainly there were a lot of stressors [financial and relational] in my mother’s life at that time!)

~~~

Nutritional treatment of emotional problems

Dr Kaplan, in 2007, co-authored a paper on Vitamins, Minerals and Mood[7].  This is what the abstract said:

“In this article, the authors explore the breadth and depth of published research linking dietary vitamins and minerals (micronutrients) to mood. Since the 1920’s, there have been many studies on individual vitamins (especially B vitamins and Vitamins C, D, and E), minerals (calcium, chromium, iron, magnesium, zinc, and selenium), and vitamin-like compounds (choline). Recent investigations with multi-ingredient formulas are especially promising. However, without a reasonable conceptual framework for understanding mechanisms by which micronutrients might influence mood, the published literature is too readily dismissed. Consequently, 4 explanatory models are presented, …. These models provide possible explanations for why micronutrient supplementation could ameliorate some mental symptoms[8].”

Dr Kaplan next moves on to present the result of the Minnesota Starvation Experiments, from 1950, which demonstrated that, when a group of normal, healthy students were deprived of a nutritious diet, and placed on 50% of normal nutritional levels, they developed symptoms of depression, hysteria, irritability, self-mutilation, apathy and lethargy, social withdrawal, and inability to concentrate. (Keys, et al, 1950)[9].

The link between nutrition and mental health is therefore, quite clearly, beyond dispute.

~~~

End of Part 1.  To be continued in Part 2.

~~~

PS: Soon after posting this blog, I got this response on Facebook:

Shannon Joy Glasser “I changed to a vegan diet about a year and a half ago, and I have experienced SIGNIFICANT improvements in my health, depression and anxiety. I’m a firm believer!”

PPS: And there are now randomized controlled trials (RCTs) which demonstrate dietary changes are more effective than social support interventions for reducing and eliminating the symptoms of depression:

https://www.madinamerica.com/2017/04/healthier-diet-reduces-depressive-symptoms/

https://www.thecounsellorscafe.co.uk/single-post/2017/03/15/Adding-back-the-body-to-the-counselling-client

PPPS: Finally, just in case you naively believe that ‘antidepressants’ can cure depression, please take an eye-opening look at The Emperor’s New Drugs.***

~~~

That’s all for today.  More soon.

Best wishes,

Jim

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: jim.byrne@abc-counselling.com

~~~

Endnotes

[1] Here’s one online address where you can watch the video: https://www.hardynutritionals.com/videos/36-continuing-medical-education-series-nutrition-and-mental-health-part-1

To study this material for CE credits, then please go to the Mad in America site, here: https://app.ruzuku.com/courses/

~~~

[2] Wernicke’s encephalopathy (or Wernicke’s disease) is the presence of neurological symptoms caused by biochemical lesions of the central nervous system after exhaustion of B-vitamin reserves, in particular thiamine (vitamin B1).

[3] Korsakoff syndrome is a chronic memory disorder caused by severe deficiency of thiamine (vitamin B-1). Korsakoffsyndrome is most commonly caused by alcohol misuse, but certain other conditions also can cause the syndrome.

~~~

[4] Psychiatric manifestations of vitamin B12 deficiency: a case report.

Abstract

Psychiatric manifestations are frequently associated with pernicious anemia including depression, mania, psychosis, dementia. We report a case of a patient with vitamin B12 deficiency, who has presented severe depression with delusion and Capgras* syndrome, delusion with lability of mood and hypomania successively, during a period of two Months.  Source: https://www.ncbi.nlm.nih.gov/pubmed/15029091

(*Capgras Syndrome, also known as Capgras Delusion, is the irrational belief that a familiar person or place has been replaced with an exact duplicate — an imposter (Ellis, 2001, Hirstein, and Ramachandran, 1997).)

~~~

[5] Myxoedema psychosis, more colloquially known as myxoedema madness, is a relatively uncommon consequence of hypothyroidism, such as in Hashimoto’s thyroiditis or in patients who have had the thyroid surgically removed and are not taking thyroxine.  Source.***

~~~

[6] pellagra (pɛˈlaɡrə,pɛˈleɪɡrə/) noun:

  1. A deficiency disease caused by a lack of nicotinic acid* or its precursor tryptophan in the diet. It is characterized by dermatitis, diarrhoea, and mental disturbance, and is often linked to over-dependence on maize as a staple food. ***

(* nicotinic acid noun BIOCHEMISTRY: A vitamin of the B complex which is widely distributed in foods such as milk, wheat germ, and meat, and can be synthesized in the body from tryptophan. Its deficiency causes pellagra.)

~~~

[7] Kaplan, B.J., Susan G. Crawford, Catherine J. Field and J. Steven A. Simpson (2007) Vitamins, minerals, and mood. Psychological Bulletin, Sept; 133(5): Pages 747-760.

~~~

[8] Source: Available online at NCBI: https://www.ncbi.nlm.nih.gov/pubmed/17723028

~~~

[9] Keys, A., Brozek, J., Henshel, A., Mickelson, O., & Taylor, H.L. (1950). The biology of human starvation, (Vols. 1–2). Minneapolis, MN: University of Minnesota Press.

~~~