Health Ideas, Part VI

by

John Stephen Mauldin, MLA (not AI assisted)

All right reserved, copyright © 2025

Depression

Dear friend, this section is for those who are situationally depressed or periodically depressed and, to a lesser degree, for those who are chronically depressed without knowing why. If your depression includes thoughts of suicide, particularly if you think of specific ways, you might carry out this act, please seek help—right now—from a professional counselor, one who is genuinely empathetic to your plight.

A few symptoms of depression are:

• Overeating or appetite loss

• Lack of direction in life

• Lack of normal energy

• Difficulty concentrating and making decisions

• Feelings of guilt, worthlessness, or helplessness

• Feelings of hopelessness and negativity

• Insomnia or excessive sleeping

• Irritability and restlessness

• Loss of interest in activities once enjoyed

• Lack of interest in sex

• Chronic aches or pains, headaches, cramps

• Digestive problems, unresponsive to normal treatment

• Persistently sad, anxious, or feeling emotionally lost

• Thoughts of suicide or suicide attempts

All of us become depressed from time to time. Yet, we can take concrete steps to adjust their frequency and intensity. One elemental way is by eating healthy food. You see, our mind, as a whole, is indivisibly comprised of our brain and our digestive system. For, we make what might be called “hard and fast” decisions drawn from a repository of episodes stored within our conscious mind; we make innovative decisions drawn from the limitless reservoir of creativity within the unconscious; and, we make intuitive decisions, which are commonly drawn from our gastrointestinal tract, our gut.

This should come as no surprise when we consider that the enteric nervous system within our digestive tract contains around one hundred million neurons, more than is found within the spinal cord or the peripheral nervous system. The enteric nervous system uses more than thirty functional types of neurone, and approximately ninety-five percent of our serotonin is found within our digestive tract. We know the vagus nerve connects the brain to our gastro-region, but the infinite complexity of these biomechanisms is not vividly understood, especially the manner in which they communicate.[1] 

As Alfred Adler said, “We know more than we understand.” In other words, we may know things intuitively, or even empirically, yet they remain consciously inexplicable. This pioneering work of our mind’s interactivity is presently of keen interest to both the medical and psychiatric community. However, it appears to be a rediscovery, for the ancient Egyptians knew that the seat of the mind was the gastrointestinal tract rather than the brain.

Nevertheless, I know this: As a man eateth, so thinks the man. Consequently, we must be wise about what we eat, particularly since we are, quite literally, feeding our mind, and this directly. So, after reading the above paragraph, highlighting the extraordinary sensitivity of the gastrointestinal tract and its vital relationship to the brain, together forming the mind itself, it is easy to see that drinking clean, filtered water, eating mostly organic fruits and vegetables while avoiding other food is indispensable for a positive mental attitude.

Depression, on the other hand, is exacerbated by sugar and sugar substitutes, margarine and other butter substitutes, deli meats, non-organic fruits and vegetables, salted nuts and seeds, canola oil, soda, caffeine, all processed “foods” and, of course, alcohol.

Realizing the gastro-system is a subset of our mind also underscores the importance of taking probiotics, which contain live bacteria, replacing or adding to the beneficial bacteria normally present in the gastrointestinal tract. This derives from kefir, which is typically a fermentation of dairy products, coconut milk, or other sources.

I use a coconut-based probiotic, which is readily available at most health food stores and contains over one hundred million living bacteria in a single tablespoon. Their effervescent presence significantly increases our chance for happiness. Of course, this benefit is predicated upon a clean, wholesome diet enjoyed in unselfish moderation.

As we age, the corresponding daily need for probiotics increases proportionately. Another juncture when it is vitally needed is during illness, especially during colds. Rather than taking antibiotics, which kill much or most of the life-giving bacteria in the gastro-system, I take probiotics should I sense the possibility of a cold, for I want a superabundance of friendly bacteria to fortify my immune system at such a time. I’ve been cold-free for the last nine years. Yet, I take it every day, principally for a positive state of mind and an antidote to low spirits.

Another countermeasure for depression is vitamins in general, and vitamin B specifically. It is important to note that the B vitamin group works synergistically and is, therefore, best taken together since high doses of one B vitamin can deplete another B vitamin. I feel that B-1, 2, 3, 6, and 12 are healthy anti-depressants, of sorts. But visit with your doctor about adding a B complex supplement because, although rare, there can be side effects, and interactions with B-12 may occur with certain medications.

Another tonic for the mind is exercise. Even a short walk will invigorate the heart, lungs, and lymph nodes, at which time, the flow of thoughts is stimulated to move our focus away from fixations, their monstrous immensity resuming a normal size once again. Depressed folk usually feel little energy; but to possess energy, we must expend stored fuel.

In normal situations, exercising gives us more than enough energy to complete a busy, daily schedule. Most achievers begin the day with exercise.

Beginning the day early in the morning is also a way to overcome depression. If you want to awaken early enough, watching the Sunrise gives us hope. Whether we see the Sun come over the eastern horizon or not, we know we have new opportunities with the new day; yet, it is a hope-giving gift actually to witness the coming of the King of the East, and oftentimes his arrival is adorned with majesties of pink, magenta, and orange which forever escaped the hand of Sandro Botticelli.

Arising early may also increase the chances of meeting others who will help you overcome depression. Do not, however, unload your problems upon them or they will flee. But if you show up every day or so over a month at a local coffee shop, for example, eventually others will accept you as part of the ambiance and begin to nod hello, and later maybe you can become friends. The local prevailing climate, however, has a fine influence on this, as do many other factors. All the same, early morning rising is clearly an antitoxin for depression.

Should you spend time at the market early in the morning, for instance, you will notice that more positively minded, successful people are among you; if you go to the same place as the day wanes on into the afternoon, less positive and less successful people will be there; late in the evening you will find still fewer positive, successful folk. For, those who are depressed often remain in bed, fraught with ambiguity about what to do. Two answers to that question are get up and stay busy.

Another way to overcome depression is to journal. Your journal needn’t be expensive. A spiral-bound notebook will be fine. This is your private journal, which contains intimate experiences, many of which may have been deeply troubling to you over the recent past or even decades ago. It may be best never to share it with anyone. Let the pen have its way, taking you to places you may have forgotten consciously yet that are strikingly relevant to your present moment.

Write. Write. Write. Let the pen find its path. Let it all out. This is your journal, unique amongst all others in the world. Few exercises are equal to this super-therapeutic unburdening of the heavy weight upon your shoulders.

Edify yourself with affirmations such as those discussed at the beginning of this chapter. If you believe you will overcome depression, you will. Force yourself to believe this if necessary.

Listen to upbeat, positive music rather than sad, melancholy songs. Some of the Broadway musicals from the 50s and 60s are endlessly clever and funny. Polka music is designed to create happiness. Even if you are only able to connect with the humor remotely, this is one step forward, which will lead to one more step forward.

Avoid those who tend to create a negative or troubling inner dialogue within your mind. These inward committee meetings of interminable replayings of conversations may indicate that the person who ignited them within you might be someone to avoid. Go with your gut. As we have seen, that is your intuitive mind, wise beyond conscious analysis.

Diabetes

Ask your doctor about these ideas to avoid diabetes.

Eliminate sugar, sugary foods, and processed foods from your diet and replace these artificial foods with fresh, organic fruits, vegetables, nuts, and grains to avoid diabetes.

Eat only the number of calories that corresponds to your height.

Exercise for at least 20 minutes each day.

Stay active. Go for a walk with a friend, or if you have the extra time, volunteer at a worthy organization rather than watching television or playing computer games, which are two things you should avoid.

Besides being mind-numbing traps, such inactivity leads to more sedentary behavior, which is the poisoned soil wherein diabetes finds a root.

Should you have diabetes, dear friends, your doctor might suggest following the above advice. But seek his or her directions.

It is also important to note that apple cider vinegar may help control diabetes. Several studies have demonstrated a distinct correlation between apple cider vinegar and lower blood sugar levels.

In one study, participants took two tablespoons of apple cider vinegar before bedtime, and by the morning, they reported that their blood sugar had dropped 4 to 6 percent. It was deduced that the anti-glycemic properties of the acid in apple cider vinegar affect insulin sensitivity.

The American Diabetes Association says, “There are many foods rich in vitamins, minerals, and fiber that you can make part of your daily eating plan that is good for your health.

“Some of these include non-starchy vegetables, fruits, legumes, nuts, seeds, and whole grains. The list of foods below is rich in vitamins, minerals, antioxidants, and fiber that are good for overall health and may also help prevent disease.

“Beans—kidney, pinto, navy, or black beans are packed with vitamins and minerals such as magnesium and potassium. They are high in fiber too. Beans do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans but be sure to drain and rinse them to get rid of as much added salt as possible.

“Dark Green Leafy Vegetables—Spinach, collards, and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E, and K, iron, calcium, and potassium. These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups, and stews.

“Citrus Fruit—Grapefruits, oranges, lemons, and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate, and potassium.

“Sweet Potatoes—A starchy vegetable packed full of vitamin A and fiber. They are also a good source of vitamin C and potassium. Craving something sweet? Try a sweet potato in place of a regular potato and sprinkle cinnamon on top.

“Berries—Which are your favorites: blueberries, strawberries, or another variety? Regardless, they are all packed with antioxidants, vitamins, and fiber. Berries can be a great option to satisfy your sweet tooth and they provide an added benefit of vitamin C, vitamin K, manganese, potassium, and fiber.

“Tomatoes—The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E, and potassium.

“Nuts—An ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are good sources of omega-3 fatty acids.

“Whole Grains—It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron, and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley, and farro.”

[1] Karen McConalogue, John B. Furness, “Bailliere’s Clinical Endocrinology and Metabolism,” Elsevier, (January 1994)