13 replies to this topic

[Now]

Hello everyone,

First of all: thank you for sharing so much fascinating information here, I really like the scientific approach!
Note: English is not my native language, but I will do my best to make my message clear.

I'm a 19-years old guy with asperger syndrome (autism) and I am looking for ways to reduce depression and especially anxiety. I find longevity interesting, but that isn't my goal. I want to 'live less inside my head', have a clear mind, stay fit and above all enjoy life.

I don't have a lot of money so I can't afford a lot of supplements but I do take the following supplements:

• Multivitamin (label, in dutch)
  
• Magnesium (citrate, ascorbate) 187,5 mg with Vitamin C (magnesiumascorbate) 250 mg and 5 μg vitamin D3.
  
• Fish oil with 330mg EPA and 220mg DHA.

I try to exercise (running) at least every other day, but unfortunately I am bothered by shin splints (MTSS). Sometimes I do some basic exercises (pushups etc.), but I don’t have a strict schedule for that. Does anyone know a good beginner's schedule? I am considering going to a gym for more possibilities.

Recently I take a cold (or contrast) shower everyday, wich I highly recommend! Cold showers have a lot of benefits such as increase the blood level of beta-endorphin and noradrenaline^[1] and likely glutathione.^[2]

I am also doing a training 'MBSR (Mindfulness-based stress reduction)', but its too soon to tell the effects of this training.

I am especially looking for more things (activities, exercises, books, supplements etc.) that might help to reduce anxiety and stay fit.

Thanks for reading (and perhaps responding).

[nupi]

Bacopa would be an easy try for depression and anxiety, it's not all that expensive, either. You might also want to try going to 400mg Magnesium and potentially more fish oil (although I never truly felt any mood improvements from fish oil alone)

[Now]

Thank you nupi.

Bacopa seems to be very popular on this board, but I can't find a reliable (effective dose and standardised extract) supplement in my country. Bacopa isn't that popular here. I found the Planetary-brand (450 mg,20% bacosides A+B) on eBay, is this a reliable (clean) brand?

I still have a few questions about Bacopa:
Does it really help with anxiety? I can find a lot of studies about the memory improvements, but I think my memory is good enough (for now). My mind is (sometimes) a mess, it would be nice if Bacopa can contribute to a clear mind.

I read something about heavy metals in ayurvedic supplements and you can read the following on Wikipedia:

Quote

Phytoremediation
Bacopa monnieri is a reputed hyperaccumulator of cadmium, chromium, lead and mercury, and as such can be used for phytoremediation.[18]

The plants absorb contaminants through the root system and store them in the root biomass and/or transport them up into the stems and/or leaves. A living plant may continue to absorb contaminants until it is harvested. http://en.wikipedia....Phytoextraction

I'm not a biologist, but this doesn't sound good. Does anyone know something about this?

Nupi, thanks again for the suggestions!

[noos]

2. Magnesium chloride is much cheaper than citrate. Or is it a pill formula with C and D3?
How do you know you have asperger? A Dr diagnosed?

This blog is interesting for diet/mind
http://evolutionaryp...y.blogspot.com/
e.g.
http://evolutionaryp...wee-little.html

I am also interested in mindfulness but lack a coach. Maybe i try zazen. Anyway, going for a run helps a lot to calm the mind. Or walk. I wish I could plau an instrument, anything that creates flow is good.

I hate cold showers.

[Now]

noos, on 04 February 2012 - 02:17 PM, said:

2. Magnesium chloride is much cheaper than citrate. Or is it a pill formula with C and D3?

It's a formula from the same brand as the multivitamin (which doesn't have magnesium).

Quote

How do you know you have asperger? A Dr diagnosed?

Yes, I'm diagnosed by a psychiatrist.

Quote

This blog is interesting for diet/mind
http://evolutionaryp...y.blogspot.com/
e.g.
http://evolutionaryp...wee-little.html

Thanks for the links, I'll read this blog soon. It looks interesting!

Quote

I am also interested in mindfulness but lack a coach. Maybe i try zazen. Anyway, going for a run helps a lot to calm the mind. Or walk. I wish I could plau an instrument, anything that creates flow is good.

I hate cold showers.

You can find a lot of audio-files with guided mindfulness-exercises on the internet. You can do it on your own after some practice.
Search for MBSR and bodyscan to avoid the new-age exercise, unless you like the new-age style of course.

Thank you for your reply!

[EsseQuamVideri]

For anxiety I highly recommend you take inositol and ashwagandha daily (I get them from Jarrow). Maybe double the epa/dha.

[Now]

Thanks EsseQuamVideri!

They have used high doses (min. 12 grams daily) of Inositol in the studies, do you suggest such dose?
I saw a member of this forum who isn't a fan of Ashwagandha, because of its effect on the GABA receptor. He is convincing, but I do not know enough to form a good opinion. I'm going to read something more about it soon.

Thanks again!

[hippocampus]

start with low doses, then build up if needed.

[seivtcho]

There are a large group of medications, that may reduce depression. They are called antidepresants. For reducing anxiety You may use low doses of another group of medications, named sedatives. You may visit Your JP or Your familly doctor to prescribe You some if You really need them.

[idquest]

Do you study or work? Because the best you can do (considering you are young enough) is getting positive emotions by communicating with other people. I know it could be difficult, this is why I'm asking you if you have any social groups within which you can communicate with other people. If you don't have any job/study, consider volunteering.

I have also read that lots of autism problems stem from the leaky guts, but perhaps you know that yourself better than me.

[Now]

seivtcho, on 08 February 2012 - 05:54 PM, said:

There are a large group of medications, that may reduce depression. They are called antidepresants. For reducing anxiety You may use low doses of another group of medications, named sedatives. You may visit Your JP or Your familly doctor to prescribe You some if You really need them.

Thanks Seivtcho,

I have used Setraline for a while a few years ago, but it is not that bad right now. My symptoms are mild at the moment, so I'm just looking for an/some reasonable alternative(s). I try to stay away from benzos.

But thank you for your help!

[Now]

idquest, on 09 February 2012 - 09:06 PM, said:

Do you study or work? Because the best you can do (considering you are young enough) is getting positive emotions by communicating with other people. I know it could be difficult, this is why I'm asking you if you have any social groups within which you can communicate with other people. If you don't have any job/study, consider volunteering.

I have also read that lots of autism problems stem from the leaky guts, but perhaps you know that yourself better than me.

Idquest, thanks!

Unfortunately I (recently) dropped out of school, but I'm going to do some volunteering at a retirement home. I will try to re-start school next year.
My bowel and stomach are my (physical) weaknesses, but I don't experience many (direct) problems with them.

I'm going to read more about the connection between (leaky) guts and indirect problems/autism.

[CaptainFuture]

Now, on 12 February 2012 - 09:05 PM, said:

I'm going to read more about the connection between (leaky) guts and indirect problems/autism.

Intestinal permeability definitively plays a role in several diseases but I would highly encourage people to test for it before they start treatment. I don't think that the treatment (low sugar, B12, probiotics etc.) will be a bad thing but a more scientific approach is good for all of us. Moreover you also profit by not wasting time/money through miss-guided treatment. A standard test for intestinal permeability is the Lactulose Mannitol Test but there are other possibilities as well.

[Orajel]

A powdered green superfood supplement (if you can call it that) would help. They usually contain probiotics, pigmants, phytonutrients and easily absorbable micronutrients, all of which are correltated with increased well being. There are some very interesting studies on intestional microflora and mood, I wont cite any here, but I would recomend the book "the brain diet" by Alan Logan. The basis of the book is essentiall a nutritional basis for promoting brain health. Lots of studies cited, great read.

Fact is, if you eat like shit, no supplement is going to help you. Synergy is the name of the game.