The Fifteen Most Fabulous Herbal Sedatives
December 18, 2008 by Dr. Nicole Sundene
Filed under American Sickcare System, Anxiety, Depression, Herbal Medicine, Kitchen Sink, Sleep, Stress
Do you ever just feel like you need to take a pill to take the edge off?
Well a lot of us get extra stressed around the holiday season, and if you don’t want to take something that will totally knock you out, try a gentle relaxing cup of sedative tea instead of popping a pill.
Now opinions may slightly differ amongst herbalists as to what the best herbal sedative is, but I think we can all agree that the best herb is the one that works best for the individual. Here are my top fifteen favorites for making in to herbal tea as they are widely available and not endangered species (to my current knowledge.)
Sauteed Spinach Recipe
November 3, 2008 by Dr. Nicole Sundene
Filed under Anti-inflammatory, Antioxidants, Cervical Cancer, Depression, Diet Tips, Recipes, Zesty Cook
Today’s featured healing recipe is provided by ZestyCook.com!
Spinach is an especially healing food as it is rich in folic acid and beta carotene.
The root of folic acid comes from “foilage” and leafy greens are chock full of this nutrient shown to prevent cervical cancer and birth defects.
Folic acid also has been shown in research to make anti-depressants more effective. You will also be happy to know that it is OK to eat a little bit of fat with your vegetables. Fats paired with veggies help us better absorb the fat soluble vitamins they contain. Those on the Mediterranean Diet or Anti-Inflammatory Diet can substitute the low fat cream for olive oil.
21 Free Preventative Medicine Habits!
October 7, 2008 by Dr. Nicole Sundene
Filed under Depression, Kitchen Sink, Kitchen Table Cliffnotes, Lifestyle Tips, Motivation, Preventative Medicine, Stress, Zen Thinking
#1 Laugh- When we laugh we release endorphins that make us feel good. These endorphins reduce pain and stress. Stress is a common cause of chronic disease.
Maybe you just lost a ton of money in the stock market and don’t feel like laughing a whole lot about it, but can’t you just muster up a deep dark cynical laugh about it? Good. Now that is a start!
Remember, things can always be worse, and we may not have a whole lot of control over them. But, we can always control our attitudes.
Meet Dr. KC Kelly Online Psychotherapist at DOCintheBiz
July 9, 2008 by Kitchen Table Medicine
Filed under Anxiety, Attention Deficit Disorder, Counseling, Depression, Dr. KC Kelly, Guest Posts, Kitchen Sink, Product reviews, Self Esteem, Stress
Editorial Note: Please welcome to the kitchen table a very dear friend of mine, guest author Dr. KC Kelly, licensed psychotherapist…
Hi! I am KC Kelly, Ph.D., LMHC and I was invited to introduce myself here at one of my favorite alternative medicine and health care informational websites, Kitchen Table Medicine. I’d like to share with you what online counseling or psychotherapy (also called E-therapy) is all about and what I have to offer at DOCintheBiz.com.
Insomnia Cure: The Best Bedtime Snacks for Insomniacs
July 7, 2008 by Dr. Nicole Sundene
Filed under Anxiety, Depression, Diet Tips, Kitchen Cures, Kitchen Sink, Sleep
By Dr. Nicole Sundene
Can the kitchen table cure insomnia?
It might just be the quick fix for a certain type of insomnia.
Everyone knows that eating a big meal before bed is not healthy.
Food just “sits there” and doesn’t optimally digest when we are inactive, as the peristaltic contractions of our gut are enhanced by exercise and movement. Still some people insist they can’t sleep without a bedtime snack. I actually might argue that some people might NEED a bedtime snack. Those that struggle with low blood sugar issues or “hypoglycemia” typically wake up in the middle of the night because of it.
Can You Always Think Positive?
June 27, 2008 by Dr. Nicole Sundene
Filed under Depression, Kitchen Sink, Stress, Zen Thinking
By Dr. Nicole Sundene
Can You Always Think Positive?
I am certainly trying.
I was raised on a thick Scandinavian-German dose of Murphy’s Law, and am described to have a “Death Valley DRY sense of humor sprinkled heavily with cynicism”.
Maybe I get my old man sense of humor from my Grandpa, or maybe it is just because I have been working in The American Sickcare System for the past nine years.
Sometimes it is really tough to stay positive.
Recently I read an article at one of my favorite positivity sites Ya-ttitude titled “The 4-Step Plan to Success” instructing me to:
Natural Medicines for Depression
May 12, 2008 by Dr. Nicole Sundene
Filed under Depression
I am very passionate about helping people with depression using naturopathic medicine. Alternative medicines, herbal medicines, nutritional therapies, diet, and lifestyle are wonderful complementary approaches to addressing depression over the long haul.
Please do keep in mind when I am discussing depression I am doing so VERY generally and you will need to work with your health care provider to determine the type of depression you have whether it be mild, moderate, severe, bipolar or what not.
Also, I am writing this up as general self help to get you pointed in the right direction with the natural medicines that should be the most helpful.
Walking for Depression
May 9, 2008 by Dr. Nicole Sundene
Filed under Depression, Kitchen Sink
The other day I was talking to a friend on the phone that was suicidally depressed.
After a long conversation I asked… “Can you go out and go for a nice long healthy walk tomorrow? The fresh air and exercise will do you good.”
She responded, “Doc, I am too depressed to walk right now, can you just walk for me?”
This got us laughing about how maybe we should start a “3 Day Depression Walk”, you know like what we do in honor of those that have survived breast cancer?
“I would walk for you, if I actually thought it would do some good”, I replied.
Believe it or not, if you struggle with suicidal depression, you are a survivor.
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McInflammation: Are You Really “Loving It”?
May 6, 2008 by Dr. Nicole Sundene
Filed under American Sickcare System, Arthritis, Attention Deficit Disorder, Autoimmune Diseases, Cancer, Chronic Fatigue Syndrome, Constipation, Depression, Diabetes, Diet Tips, Digestion, Eczema, Fast Food, Fatigue, Headaches, Inflammation, Kitchen Sink, Migraines, Multiple Sclerosis, PMS, Pain Management, Rheumatoid Arthritis, Sjogrens, Skin Rashes, Weight Loss
Recently a friend reported over dinner that his inflammatory problem (and let’s just say almost all medical problems are caused by inflammation) was not much better.
He said he was diligently taking everything I had recommended, and had only noted minor improvement.
Although natural remedies take time, I was curious how the dietary recommendations were going….you know, the most important part of his prescription? To no surprise, he was struggling to make the necessary changes.
As I climbed in to his car to head to our next destination I noted the eight bags of fast food littering his car floor.
“Well here is the source of McInflammation in your diet right here!”
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Fish Oil vs Flax Oil? The Great Debate
April 14, 2008 by Dr. Nicole Sundene
Filed under Arthritis, Attention Deficit Disorder, Autoimmune Diseases, Cholesterol, Depression, Heart Disease, High Blood Pressure, Immune Support, Inflammation, Kitchen Sink, Memory, Mercury, Multiple Sclerosis, Omega-3 Fats, Pain Management, Product reviews, Rheumatoid Arthritis
One of the greatest flaws in the Standard American Diet (SAD) is a lack of omega-3 fatty acids.
Repleting this deficiency typically improves memory and mental functioning as well as corrects a gamut of other annoying health problems.
The reason for this is that these essential oils are necessary for proper brain functioning, immune function, hormonal balance and skin integrity as they are the necessary building blocks for the cellular membrane of every single cell in our body. Wow just ONE thing for all SIXTY TRILLION cells in your body!
This must be pretty important then…
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Seasonal Affective Disorder Natural Treatments
March 14, 2008 by Dr. Nicole Sundene
Filed under Depression
The end of winter tends to be the most frustrating for those that struggle with seasonal depression.
We tend to feel even more agitated and moody this time of year especially now that all the excitement of the holidays have died down.
March and April for those of us at the coastal northern latitudes means a few straight months of rain.
What better time for me to unveil my alternative medicine approach to seasonal depression?
Whether you just have depression during the winter months, or whether you struggle with depression all year round that is exacerbated by the low light conditions of winter; having a plan in place to better cope with the realities of winter depression is an important preventative measure.
My last name serves as a convenient mnemonic to help remember how to take care of yourself throughout the winter months…
SUNDENE PROTOCOL FOR SEASONAL DEPRESSION
Sun- for Sunshine
D- for vitamin D
E- for Exercise
N- for Nutrition
E- for Everything else!
(Thank you to Dr. Jane Guiltinan for her contributions on this protocol)
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How are you Dealing with Life’s Trash?
February 27, 2008 by Kitchen Table Medicine
Filed under American Sickcare System, Depression, Detox, Discipline, Motivation
A while back in med school I was totally broke and stuck at the grocery store deliberating over buying the small box of kitchen trash bags or the large box.
There was a significant savings in money from buying the larger box. Unfortunately, I was so poor at the time that the three bucks made a huge difference in my mind. After a long process, I thought about it and realized that the “trash in my life” was not going anywhere anytime soon.
I grabbed the large box of kitchen bags because buying the small box of garbage bags in my mind was not accepting the fact, nor making a serious commitment to removing the “trash” in my life.
Regardless if the trash in your life is compulsive behaviors, addictions, depression, anxiety, bad relationships, financial problems or what not, the first step to resolving the issue is to make a commitment to doing something about it every single day over a very long period of time. “Inch by inch is a cinch. Yard by yard is hard” they say…
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Ten Ways to better Cope with Depression
February 27, 2008 by Kitchen Table Medicine
Filed under Depression
The challenges of depression can be extremely isolating and overwhelming, please keep in mind that some of the advice here is for PREVENTING depression, and some is for TREATING depression. Implement that which works for you, and don’t worry about anything else.
1. Have an emergency plan in place for when severe depression strikes, and be sure that you can easily activate your support group if necessary. A support group should include your physician, crisis/suicide hotline numbers, and friends and family that are familiar with your condition.
2. Eliminate Alcohol. As often as possible eliminate or drastically reduce the use of alcohol and other simple sugars such as what is found in refined and processed foods. Alcohol is a depressant, and although it may temporarily “help” someone with depressed mood, the long term consequences of overuse are dangerous and it thus should be avoided whenever possible.
3. Get outside!!!Sunlight increases our bodies stores of Serotonin the neurotransmitter known to make us happy.On a blue sky sunny day we need 15 minutes of exposure outside in order to achieve the estimated 10,000 lux of light equivalent most people need in order to feel happy.On an overcast day one must spend an entire hour outside in order to achieve the same light exposure. If you live in a low light area and experience worsening depression in the winter months you may want to consider purchasing a light box. Light boxes should be used in the morning and never after 4pm.
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The Best Diet for Those with Depression
February 5, 2008 by Kitchen Table Medicine
Filed under Depression, Kitchen Sink
The term depression has several meanings: (1) As a human affect, it arises from the disruption of life’s normal balance, usually following a loss, conflict or trauma (2) It can be a symptom of an underlying medical condition or the side effect of a medication (3) It’s also a clinical syndrome of varying severity, based on brain chemical (neurotransmitter) disturbances and (4) Finally, depression can result from any combination of all three processes. The causes are not fully understood, but are many and varied.
Nutrition Intervention for Depression
January 10, 2008 by Kitchen Table Medicine
Filed under Depression, Kitchen Sink
Depression is a complex illness that must be diagnosed by a qualified health care practitioner. Often, however, the dietary component of mental illness is overlooked. Food sensitivities, or vitamin and mineral deficiencies may worsen the symptoms of depression. Following a few dietary guidelines, in combination with other prescribed treatments, may help to relieve symptoms of depression.
Dietary guidelines that may help to relieve depression:
• Follow a diet plan that prevents hypoglycemia (e.g. eliminate refined sugar, alcohol, caffeine and tobacco; eat 4 - 6 small meals throughout the day; eat plenty of dietary fiber
• An elimination or rotation diet will help to decide whether or not you have sensitivities to particular foods
Amino Acids and Mood Disorders
January 10, 2008 by Kitchen Table Medicine
Filed under Amino Acids, Depression
Recently more patients like you have been looking for alternatives to traditional antidepressant and anti-psychotic drugs. These drugs have may annoying side effects such as: dizziness, fainting, dry mouth, constipation, sluggishness, nausea, tremors and inability to read or concentrate. Maybe you want to eliminate these effects, reduce them or simply feel better while maintaining your drug therapy. One of your goals might be to taper off and eventually stop your current antidepressant. These ideas should be discussed with your clinicians and physician during your treatment here. Our goal is to help inform you of options that are available so that you can make the best choice for yourself.
