Dear Ines,

I always read your blog. You inspire me… you help me always with your tips!!

I need your help. I have a problem. And that is I’m becoming a negative person, very. I think I’m very susceptible and sensible. But thinking in negative is getting a vice from a year ago. I think too much, but now I think and feel more negative. And it’s a cycle, I feel that I make the same mistake and feel bad in a similar situation, so I think it’s a vice. Lately I feel bad so easily, and when I talk to my friend or sister, they say like “take it easy”, “why do you say those things?”, “relax” so I feel more negative and I cant talk about my worries, I just want to avoid bother them.

I’m 22, from Paraguay. I came to Argentina 3 years ago, to study, I came without my family and friends. I wanted to start again in a new place. My goal was and is, to be more independent, positive and open mind person. I just wanted to change myself. But, now I feel that I’m changed but for a negative way. That worries me. My sister told me that I grew up, but I fell like I’m more negative person too. I want to change this situation, because I hate how I’m feeling, I hate the person I’m becoming. Many times I miss my family and friends, and I want to go back to my country and leave everything, but I know this is not a solution, and I will feel worse.

Sometimes is very hard work and study in the same time, living with other people, and when the troubles comes is when I feel very lonely, sad and I start to think why I feel bad and how can I solve it, but I can’t find the answer, and feel worse, and start the cycle, again(for a long time).

Please I need your advice Ines… what I have to do? sorry for my grammar mistakes and this looong comment XD

Yukie

 

 

My dear Yukie,

Vitamins for Depression! Is the fisrt thing that came to my mind after i read your message.

Maybe it sounds odd taking vitamins for depression/negativity feelings, but it helps very often. There are a wide range of mental symptoms caused by deficiency of different vitamins.

Research shows that both depression and anxiety can be eased by taking certain vitamins. Which are these anti-negativity vitamins?

Vitamin B group (B1; B3; B6; B12; folic acid)

Vitamin C

Vitamin D

 

 

B-vitamins — are inevitable for our mental-emotional balance.
To be positive you absolutely need to take some B-Complex Vitamins in supplementation of your diet. I do myself take a B-Complex dose each day since the past 5 years, and that is why maybe I am always positive and happy….

B-Complex Vitamins cannot be stored in our bodies, so we are absolutely dependent on our daily diet to supply them. Be extremely careful because B-vitamins are destroyed by alcohol, refined sugar, nicotine and caffeine, so it no surprise that many people may be deficient in them.

Some researchers suggest that the B-vitamins are even more effective when taken as a group.
The safest, most convenient way to get all of your vitamin Bs is to invest in a B-complex supplement. Look for a supplement that contains at least 10mgs each of thiamine, niacin, pyridoxine and 0.5mg of folic acid and 20mcg of cobalamin. Take it twice a day.

Vitamin C plays an important role in the production of serotonin, it catalyzes the manufacturing of serotonin. Serotonin is a brain chemical, a neurotransmitter, responsible for your mood. Vitamin C is therefore one of the valuable natural antidepressants for patients with depression associated with low level of serotonin. In a study 40 chronic psychiatric inpatients received 1 g/day ascorbic acid. Significant improvements were seen in depressive and manic symptoms as well as in overall well-being.

Take 1,000 mg of vitamin C in the morning with breakfast, each day, together with a multi-vitamins (you can can everything in pharmacy or health stores)

 

Vitamin D – In many seasonal depressed patients vitamin D blood level is normal in the summer but too low in the winter. This discovery gave the idea of vitamin D supplementation during winter months. In a surprisingly high daily dose of 4000IU of vitamin D during the winter 90% of the winter depressed patients experienced improvement of their mood.

 

And my superstar of all, against negative thoughts is:

Fish Oil — Omega-3 Fatty acids

I have been talking fish oils since the past 1 years and I feel always happy and healthy because of it. They have a positive effect on brain functions, mood problems and can even help to produce new nerve cells.

What is the effective dosage?
According to different studies: refined EPA supplements in a daily dose of 1 gram are the most effective in the treatment of mood disorders. If you take fish oil supplements the daily dose can be higher up to 3 grams a day. Take the supplements always with meal.

When your positivity and happiness comes back stay on a maintenance dose of at least 500mg a day.

 

 

Magnesium is one of the major four ions in the human body: together with sodium, potassium and calcium.

Take 400 mg magnesium supplements at bedtime if you have trouble sleeping well, it is a nerve calming…

Remember, not all magnesium supplements are well absorbed. Some of the best forms include: magnesium glycinate, magnesium taurate, magnesium citrate.

NEVER use magnesium glutamate, aspartate, oxide, carbonate or hydroxide which will not work, since they won’t be absorbed from the gastrointestinal tract.

The daily need for magnesium may vary, can be between 300-900 mg a day. You need to figure out your own exact dosage, which should be the highest dosage that does not produce diarrhoea. If you get diarrhoea you must cut back the dose since diarrhoea prevents the absorptions of minerals and nutritions. (My tip: if you suffer from constipation taking vitamin C together with magnesium willl help you).

If you do all this you will feel totally good after a week only, give it a try!

And watch Ines Secret because it will help you change your bad habit oof thinking negative….

 

Much love,

 

Ines