Natural Healthcare Prescriptions

Anxiety is a very common mental health problem. Our world has become more chaotic and uncertain. People in every walk of life often experience anxiety.  Even the benefits of great wealth often doesn't seem to protect us from the anxieties associated with increasing socioeconomic instability and hardships in our countries, violence, wars, and climate change. Our minds are being imploded with the fear of literal threats to our existence daily from all of this. It sometimes feels as if there's no place left to go on the entire planet to escape these escalating uncertainties we are surrounded with. And so you are not alone if you experience anxiety in dealing with your life and the escalating chaos in our world can take this in the direction of severe debilitating anxiety attacks. Minor and major tranquilizers carry with them the risks of addiction, tolerance, withdrawal, suicidal and homicidal ideation, increased anxiety and depression, seizures, blackouts, neurological problems and other issues. I therefore do not even register for a DEA # and I will not write prescriptions for controlled drugs or uncontrolled drugs to deal with mental health issues. A great way to help with anxiety naturally is to eat healthy food. A great food for this problem is salmon. The omega-3 fatty acids eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and vitamin D in salmon nurture brain health. The neurotransmitters dopamine and serotonin which can have calming properties are regulated by these nutrients. And salmon is delicious when prepared well. I suggest eating boiled or baked salmon with lemon 2-3 times a week. And make sure to also always include a lot of fruit and vegtables in your diet and drink a lot of fresh water daily. 

It's no joke that  your dog can be your best friend. Your dog can nurture your happiness via lowering anxiety, stress & depression while decreasing feelings of loneliness. And walking your dog regularly is good exercise which is associated with lower blood pressure & prevention of heart disease. All of this bonding with your dog increases levels of dopamine in your brain which makes you feel good.And if you're nice to your dog the unconditional love you will get back will boost your feelings of self-confidence while helping you feel as if you are really needed! 

Whole eggs are extremely nutritious, with a very large amount of nutrients in comparison to calories. Eggs offer a valuable source of high quality protein along with 13 essential vitamins & minerals, & vital omega-3 fatty acids & antioxidants. The primary nutrients in eggs are in the yolks with the egg whites being mostly protein. Eating eggs in moderation can actually improve your cholesterol profile because they increase HDL (good) cholesterol which decreases the risk of heart disease. And eggs are loaded with choline which is very important for health. Low choline consumption has been associated with liver diseases, heart disease & neurological disorders. Furthermore, eggs are high in the antioxidants lutein & zeaxanthin, which can dramatically decrease the risk of macular degeneration & cataracts. Eggs are also a good choice for breakfast for weight management because they have high satiety levels which leads to greater feelings of satisfaction, not as much hunger & less of a desire to eat later in the day.

When you're feeling like a tasty healthy snack pistachios are perfect. The high content of vitamins & minerals in pistachios gives your immune system a boost. And the antioxidants in pistachios help fight free radicals which can damage cells therefore helping to decrease the risk of many types of cancer & other chronic illnesses. Pistachios are also brain healthy. The high content of B vitamins in pistachios helps fight anxiety & depression. And the nutrients in pistachios help lower stress while regulating your mood. 

People have traditionally used onions for medicinal purposes. The high antioxidant content of onions lowers your risk for chronic diseases such as diabetes, heart disease & cancer. The antioxidants present in onions may also decrease bone loss & osteoporosis which is often seen with aging. Eating onions regularly may also promote heart health by helping to regulate blood pressure & lowering  your cholesterol levels. The nutrients & bioactive compounds in onions have also been associated with better cognitive functioning, protection from Alzheimer's & Parkinson's diseases, & less anxiety & depression. 

Green peas are a tasty & nutritious veggie choice to eat regularly. They are relatively low in calories & contain many vitamins, minerals & antioxidants. And the low glycemic index of peas along with the high fiber & protein content makes this popular veggie good for blood sugar control. There are also many heart healthy minerals such as calcium, magnesium & potassium in peas. The nutrients & antioxidants in peas also may contribute to a lower risk of many types of cancer & a lower risk of cognitive decline if you eat peas regularly. 

Broccoli is a delicious vegetable which is recognized for having remarkable health benefits. The high levels of antioxidants in broccoli, including vitamin C, boost immunity & may help prevent many types of cancer. And the bioactive compounds in broccoli appear to have a positive effect on the health of brain tissue therefore leading to better functioning of the brain. It also appears sulforaphane, which is a primary bioactive compound in broccoli, may help slow down the biochemical process of aging. So eating broccoli regularly can help you live a healthier & longer life with continued high functioning of your brain!   

Meditation is a natural drug free practice used to calm the mind which has been used for thousands of years. With meditation you can experience a calming of your mind with a better sense of overall well-being. There can be many health benefits with meditation including management of anxiety, stress and depression. Heart palpitations, sweaty palms, panic attacks and racing thoughts which may be associated with anxiety generally respond well to meditation.  With regular meditation negative feelings may be reduced as you become more patient and creative.  I suggest meditating at least 20 minutes daily in a quite relaxed place. If possible meditating in nice natural settings outdoors can be even more beneficial. There are many techniques to effective meditation and soft music or the sounds of nature can facilitate effective meditation. 

Green tea is high in antioxidants & may therefor lower your risk for many chronic diseases such as heart disease & cancer. The caffeine & amino acid L-theanine in green tea may impove your focus, alterness, memory & overall brain functioning. Green tea may also protect you from neurodegenerative diseases such as Alzheimer's & Parkinson's disease. Green tea may also have calming effects & help lower anxiety. And green tea may increase your longevity. I suggest drinking several cups or glasses of unsweetened green tea daily. I prefer my green tea cold but it also tastes good warm. Drinking green tea regularly can help you live a longer and healthier life.  

Sardines are delicious and are loaded with nutrients which give them many health benefits. The high omega-3 fatty acid content of sardines lowers heart disease risk by decreasing inflammation, blood pressure, and cholesterol levels. Bone health is improved with a lower risk of osteoporosis from the calcium and vitamin D in sardines. And brain function may be improved from the high amount of omega-3s in sardines with improved cognitive function and memory and a lower risk of Alzheimer's. Immune function may be improved from the selenium and zinc in sardines. And sardines are helpful with weight control due to a high protein and healthy fat content with low calories. 

Crab is dense in nutrients & low in calories. The lean protein in crab is important for muscle  growth and repair, improving satiety, helping with weight management, and supporting heart health. The high omega-3 fatty acid content of crab nurtures brain and heart health while lowering inflammation.  Eating crab regularly can help maintain good cholesrerol levels and a good blood pressure. And crab is a brain healthy food which if eaten about once a week can help lower your risk of dementia and Alzheimer's disease.  

Green olives are savory and delicious & are loaded with health benefits. Green olives are extremely rich in antioxidants which may contribute to many health benefits, such as lower cholesterol & blood pressure. Consuming green olives may also lower your risk of heart disease. And the vitamins & antioxidants in green olives may protect your bones from osteoporosis, which causes bones to become brittle & weak. Also the vitamin E in green olives may boost your immune system & contribute to healthy skin. There may also be a lower risk of many types of cancer due to the antioxidants in olives. And an association between better memory & learning abilities & a lower risk of cognitive decline & dementia has been observed with regular consumption of green olives.

Honey is a good natural energy source due to its natural sugars, fructose and glucose, which gives you a rapid energy boost due to quick absorption. The glucose gives you energy immediaely while more sustained energy levels come from the fructose which is absorbed more slowly. Honey also has trace nutrients and antioxidants which support overall vitality. However, honey should be consumed in moderation to avoid spikes in your blood sugar and too many calories. I find that about 1 tablespoon of honey before a lot of activity serves as a great natural energizer. 

When you daydream your mind can process emotions and escape stressors. This is associated with a lessening of anxiety and better relaxation. Daydreaming  can also nurture creativity via novel brain connections. Daydreaming can also help you boost your motivation to achieve a myriad of goals in your life. An so daydreaming in moderation can have many positive effects on your state of mind. 

Lemons have a very nice taste & are very healthy.  Lemons are a very popular tasty ingredient used in drinks, desserts, & meals. The many health benefits associated with lemons come from high amounts of vitamin C, fiber & plant compunds which are present in lemons. Lemons may lower your risk of anemia, heart disease, digestive problems & cancer. Lemons may also help improve your cognitive functioning while also protecting you from neurodegenerative diseases such as Alzheimer’s and Parkinson’s   

Shrimp are incredibly tasty and have a great nutritional profile. There's a very good protein content in shrimp, which is needed for muscle growth, repair, and body functions.  And shrimp is low in calories with about 3 ounces having just about 80-100 calories. The rich omega-3 fatty acid content of shrimp nurtures heart health by lowering inflammation, improves cholesterol levels and lowers blood pressure. Selenium in shrimp is good for immune function. Iodine in shrimp supports healthy thyroid functioning. Iron in shrimp is important for energy production. Vitamin B-12 in shrimp is vital for good nerve functioning. The potent antioxidant astaxanthin in shrimp lowers inflammation and oxidative stress which is vital for skin and brain health. And although there is some cholesterol in shrimp it appears the omega-3s and low satruated fat conent of shrimp make them heart healthy when eaten in moderation. 

A nutrient dense diet which  is rich in omega-3 fatty acids (walnuts, salmon), B vitamins (eggs, whole grains), and antioxidants (berries, leafy greens), is important for optimal functioning of your brain. Green tea and coffee in moderation, which are rich in antioxidants, also nurture good cognitive functioning. Regular physical activity, preferably in nature, and adequate sleep are also important. Meditation and mindfulness, good social connections, and music and art also help to nurture a healthy brain.

Chicken, when prepared properly, is a tasty source of  quality protein and other nutrients.  Chicken is best for your health when it's grilled or baked. Consumption of fried or processed chicken may counter its health benefits. Chicken has relatively low levels of saturated fat and cholesterol compared to red meat. Essential nutrients such as B vitamins, zinc, selenium, phosphorus and iron are present in chicken. Chicken nurtures cardiovascular health due to its high protein and low saturated fat content. Cognitive function and mood stability are also nurtured by chicken due to enhanced neurotransmitter production from its nutrients. Selenium found in chicken is good for your immunity. And phosphorus in chicken works synergistically with calcium to strengthen your teeth and bones. Chicken is also a tasty choice to help with weight control due to its high protein content and low calorie profile.