1) Take a high-quality fish oil supplement daily. Multiple studies have linked a high intake of fish and other omega-3 fatty acids to low rates of depression and improved sense of well-being. Make a point to eat fish two or three times a week. Wild Pacific salmon, sardines, herring, and small (white chunk, not albacore or steaks) tuna are good sources of omega-3s that contain minimal amounts of contaminants. I also recommend taking 2–8 g (2–8 standard capsules) of fish oil per day.

2) Have your hormone levels checked. When I see a patient suffering with depression, I always check thyroid, estrogen, progesterone, and testosterone levels. Unfortunately, there is no one-size-fits-all formula for natural hormone replacement. You’ll need to work with a physician knowledgeable in individually compounded bioidentical hormones.

3) Try these supplements. SAMe (S-adenosyl-L-methionine) is an amino acid that increases levels of serotonin and other neurotransmitters in the brain. It’s safe and well tolerated, and improvements are often noted within days. The recommended dose is 200–600 mg twice a day. 5-HTP, another amino acid derivative, is a direct precursor to serotonin. For mood enhancement, take 50–100 mg twice a day. (Both of these supplements are best taken on an empty stomach.) St. John’s wort is also effective for mild to moderate depression. Be aware that this herb interacts with a number of prescription drugs, so look into possible contraindications if you’re on any medication. I recommend 300 mg two or three times a day. Note: There’s no magic bullet that works for everyone, so experiment with these supplements one at a time and see what works for you.

4) Get outside and get some exercise. Have you ever wondered why getting out in the sunshine just makes you feel better? It’s actually because sunlight increases serotonin production and stimulates the manufacture of vitamin D, which has pervasive effects on the brain. While you’re outside, engage in some type of physical activity. Go for a jog. Ride a bike. Play tennis or a team sport. I realize that the last thing you feel like doing when you’re depressed is exercising, but study after study shows that it is the ultimate mood booster. Even a brisk walk will do wonders for your disposition.

5) Put on a happy face. A few years ago, I wrote an article in my monthly newsletter Health & Healing on “smile therapy.” Simply smiling—whether you feel like it or not—stimulates the release of feel-good hormones and neurotransmitters. If you can make that smile real by thinking about something that makes you happy, so much the better.

Mentioned in Chinese texts dating back to 2700 BC, cinnamon has made appearances in the Bible, graced the tables of ancient Romans, Greeks, and Egyptians, and been deemed at one time a gift fit for a king. Today, cinnamon’s medicinal benefits, as well as its culinary uses, keep it in high esteem—and for good reason.

This spice improves insulin sensitivity and has profound effects on blood sugar. German researchers gave patients with type 2 diabetes who were on oral drugs either an aqueous extract of cinnamon (the equivalent of 3 g of cinnamon powder) or a placebo daily. After four months, the group taking cinnamon experienced a 10.3 percent reduction in blood sugar, compared to the placebo group’s drop of 3.4 percent. This effect was even more pronounced in an earlier study, in which blood sugar levels fell 18 to 29 percent with doses of 1 to 3 g of cinnamon per day.

A recent study confirms that cinnamon also lowers blood pressure, a benefit I’ve been hearing about for some time from my patients and readers. Marsha, a Health & Healing subscriber from Memphis, reported that taking a cinnamon extract and drinking cinnamon tea lowered her blood pressure from 215/110 to an average of 125–135/60–70! In addition, it has been shown to drive down triglycerides 23 to 30 percent and LDL cholesterol 7 to 27 percent over a 40-day period.

Cinnamon’s other purported benefits range from curing the common cold and relieving arthritis to improving memory and warding off insects. Although I’m not certain these claims will pan out, the wide-ranging benefits of this spice make it a worthy addition.

But don’t just add ground cinnamon to your food. Research suggests that chemicals in saliva render it ineffective. Furthermore, whole cinnamon contains some undesirable compounds that are eliminated when it is mixed in hot water. Therefore, I recommend taking a water-soluble cinnamon extract, drinking cinnamon tea, or adding cinnamon to ground coffee before brewing. The suggested dose is a quarter to a half teaspoon twice a day.

If you have a fast metabolic rate, you’re one of the lucky ones who can eat whatever you want without gaining a pound. However, a sluggish metabolism can make weight loss and even maintaining normal weight an epic battle. But even if you haven’t been blessed with a perky metabolic rate, there are several steps you can take to boost your metabolism naturally. Here are some of my favorites.

Exercise: You probably know that your metabolism shifts into high gear while you are exercising. But did you know that your metabolic rate remains elevated even after you kick off your walking shoes and collapse on the sofa? Studies have shown that regular exercise resets your body’s thermostat for hours after you stop exercising—which is precisely what you want. Shoot for a minimum of 30 minutes of moderate activity, most days of the week.

H2O: Water is a crucial element for sustaining all the body’s processes. It also acts as a natural appetite suppressant. You should drink at least eight, eight-ounce glasses of pure, filtered water each day. Try drinking a glass before each meal as well. This aids in appetite control and helps keep you hydrated.

Eat Less, Eat More Often: When you eat less, the body burns those calories for fuel. If you gorge yourself, excess calories are stored as fat. Consuming smaller meals more often throughout the day gives you a steady stream of energy and allows your metabolism to stay engaged.

Green Tea: Green tea is a natural, mild thermogenic agent that can be taken as a pre-meal beverage or supplement. I recommend green tea instead of strong stimulants, which can raise blood pressure and heartbeat, alter heart rhythm, and cause nervousness and insomnia in some people. Drink one cup of green tea or take 100 mg of a standardized green tea extract, one to three times daily, before meals.

 
Check Your Thyroid: If you are following a healthy diet and exercise plan, using the metabolism boosters mentioned above, and still not losing weight, you may need to take a look at your thyroid function. If you exhibit other symptoms of hypothyroidism—fatigue, cold hands and feet, dry skin, hair loss, constipation—talk to your doctor about a trial of natural thyroid.

The most nutritious foods you can eat are whole foods such as fresh and frozen vegetables, chicken, and fish; dried and canned beans; canned light (not albacore) tuna; and modest amounts of dried whole grains, fresh fruits, eggs, and dairy products. You don’t even have to go to a health food store for these items. They are available in all grocery stores and are among the least expensive foods you can buy. Prepared and processed foods may be more convenient, but you pay for convenience—and it’ll really cost you if they’re made in restaurants. You may be tempted to switch to less expensive fast food joints, but eating at home is far more economical and better for your health.

What are Americans actually buying in grocery stores? According to Information Resources Inc., a market research company in Chicago, the best-selling items in 2009 were:

1. Carbonated beverages ($12 billion in sales)
2. Milk ($11.2 billion)
3. Fresh bread & rolls ($9.57 billion)
4. Beer/ale/hard cider ($8.17 billion)
5. Salty snacks ($8.09 billion)
6. Natural cheese ($7.64 billion)
7. Frozen dinners/entrees ($6.13 billion)
8. Cold cereal ($6.11 billion)
9. Wine ($5.49 billion)
10. Cigarettes ($4.63 billion)

Take a hard look at your grocery bills—it may be eye-opening. I know a woman who was hooked on sodas and drank several every day. It wasn’t until she realized that she was spending more than $1,000 a year that she was able to stop. As the Roman poet Virgil said in the first century BC, “The greatest wealth is health.” We’re all tightening our belts these days, but let’s not shortchange our health.

Cocoa liquor, the creamy paste of ground, roasted cacao beans used to make chocolate, is nature’s richest source of polyphenols, a class of phytonutrients with potent antioxidant and anti-inflammatory activity. That’s why dark chocolate has one of the highest oxygen radical absorbance capacities (ORAC, a measure of antioxidant strength) of any food, including superstars such as spinach, blueberries, broccoli, and grapes. Moderate consumption of dark chocolate has been shown to enhance the health of the arteries, lower blood pressure, improve insulin sensitivity, and protect against heart disease and cancer.

Equally important—especially on Valentine’s Day—chocolate simply makes you feel good. I’m not just talking about this confection’s delicious taste and creamy, comforting “mouth-feel.” Cocoa contains theobromine, which relaxes the nervous system and increases alertness, as well as compounds that promote the release of endorphins, serotonin, phenylethylamine, and other neurotransmitters that boost mood and reduce stress. In fact, cocoa may actually stimulate the same receptors that are aroused by falling in love. No wonder chocolate and Valentine’s Day are inseparable.

For maximum health benefits, stick with dark chocolate, which contains more protective phytonutrients and less sugar, and eat it in moderation. Happy Valentine’s Day!

Hundreds of studies have proven that coffee is actually a health food. It can help ward off Parkinson’s disease and other neurodegenerative disorders. It boosts mood, concentration, and alertness. It improves exercise endurance, curbs appetite, and can alleviate headaches. Coffee may even stave off some of the most common causes of death. A large study from last year showed that people who consumed up to six cups of regular or decaf coffee had a reduced risk of dying from cancer and heart disease.

A new study, published in the November 2009 issue of Hepatology, highlights yet another of coffee’s health benefits: it can help protect your liver, especially if you have hepatitis C. http://www.reutershealth.com/archive/2009/10/26/eline/links/20091026elin003.html

Researchers examined 766 patients with hepatitis-C-related liver damage and found that those who drank three or more cups of coffee cut their risk of liver damage progression in half over a four-year period. Other studies have supported coffee’s protective benefits showing that even people who drink alcohol have an 80 percent lower risk of developing cirrhosis when they regularly consume two cups of Joe per day. 

A few caveats: Feel free to drink up, but don’t go overboard. Coffee does have a handful of downsides that can crop up with excessive use. It can exacerbate anxiety and give you the jitters. And, when prepared without a paper filter, coffee may raise cholesterol levels. If you have osteoporosis or are pregnant you can enjoy an occasional cup of coffee, but try to limit your intake as high doses of caffeine are contraindicated in these two groups.