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Signs of Sadness Suicide Prevention, Seasonal Affect & More Tips to Heal · Wellness Uncensored

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Speaker 1: Any health related information on the following show provides general
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Speaker 1: information only. Content presented on any show by any host
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Speaker 1: or guest should not be substituted for a doctor's advice.
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Speaker 1: Always consult your physician before beginning any new diet, exercise,
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Speaker 1: or treatment program.
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Speaker 2: Wow, Hey, good afternoon. Welcome to another episode of Wellness Uncensored.
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Speaker 2: My name is doctor Patty G. I am a psychiatric
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Speaker 2: nurse practitioner, and we are here to talk about all
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Speaker 2: things money, mind, body, and spirit. And we are in
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Speaker 2: our third season. So if you're new tuning in, or
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Speaker 2: if you tune in every week, welcome and thank you
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Speaker 2: for joining us. Every week I try to bring you
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Speaker 2: something to get you to think about better ways of
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Speaker 2: self care and how to really optimize yourself. Sometimes we
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Speaker 2: talk about things that may may give you ideas to
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Speaker 2: help talk with others that you care and love, people
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Speaker 2: that you may know that are struggling. And each week
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Speaker 2: hopefully you get something different to take away and try
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Speaker 2: to use to implement into your busy day and things
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Speaker 2: to consider. As we're kind of rolling into February, which
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Speaker 2: is not National Suicide Prevention Month, it is a time
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Speaker 2: of a lot of things, a lot of things that
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Speaker 2: go on. It's dark, it's cold, it's still not light
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Speaker 2: very long, although it is getting better. A lot of
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Speaker 2: people struggle with things, and I thought today we often
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Speaker 2: overlook really looking into things of what can lead to sadness, depression,
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Speaker 2: and even ultimately suicide. And there's actually some pretty interesting
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Speaker 2: things that when you consider it's not just because somebody
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Speaker 2: doesn't feel well or has no hope to live. Suicide
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Speaker 2: comes from some physiological things that if you consider improving,
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Speaker 2: enhancing and enhancing oneself, looking at some lab test, looking
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Speaker 2: at some nutrition, we may help to find ways to
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Speaker 2: not only lift the mood, but change the affect to
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Speaker 2: a more positive one. So that's going to be the
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Speaker 2: general conversation of what we're going to talk about today.
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Speaker 2: But really, Wellness Uncensored is here for you for questions
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Speaker 2: that you might have for things that you just don't
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Speaker 2: know or aren't getting answers from what I call the
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Speaker 2: mainstream medical model. We tend to go offline a lot
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Speaker 2: because more and more, if you haven't seen some of
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Speaker 2: the good things that are happening in this country, we're
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Speaker 2: actually starting to see where people are questioning what they
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Speaker 2: never used to question before, whether it comes down to medications, vaccines.
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Speaker 2: There's more than one way to treat symptoms, and so
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Speaker 2: a lot of times we don't even consider that there
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Speaker 2: could be some good alternative approaches. And if you think
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Speaker 2: about it from a holistic standpoint, most people prefer to
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Speaker 2: do something to help them feel better before they put
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Speaker 2: a pill into their mouth. Not necessarily to say that
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Speaker 2: pills don't help, but let's try to optimize. So a
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Speaker 2: lot of conversation has happened, you know, what leads to
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Speaker 2: someone to want to hurt themselves. And these are all
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Speaker 2: the things that we talk about in mental health, but
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Speaker 2: we really don't get into like the physiology and the
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Speaker 2: layers of what's going on in that person's body, and
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Speaker 2: so kind of think not just feelings, but think about mechanisms,
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Speaker 2: think about the body. When you look at a model
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Speaker 2: of someone who has committed suicide or has made attempts
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Speaker 2: to commit suicide, there's a lot of factors that go
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Speaker 2: into that being not necessarily their thoughts. They may be
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Speaker 2: unaware of these things, but sometimes folks have just there's
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Speaker 2: a genetic structure. It seems to be something generational that
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Speaker 2: if you've known or had someone a generation or two
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Speaker 2: before maybe every generation, a family member, a cousin, a relative,
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Speaker 2: an uncle, a grandfather or father, anyone who has committed suicide.
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Speaker 2: Their genetics does play a role, but there's also other things.
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Speaker 2: There's things to consider about medications. Now, the bad thing
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Speaker 2: with medications is there's a lot of medications that we
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Speaker 2: use in psychiatry that sometimes can increase the suicidality behavior
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Speaker 2: in someone. So why would somebody get put on prozac
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Speaker 2: only to find out that their suicidal ideation, their thoughts
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Speaker 2: become more extreme, more exaggerated. You know, it's sometimes because
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Speaker 2: of those specific neurotransmitters that can cause happiness or cause
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Speaker 2: a feeling of a lifted mood, can actually lift and
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Speaker 2: escalate that feeling of oh my gosh, everything's worse. It's worse,
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Speaker 2: I don't want to be here at all, And it's
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Speaker 2: a phenomenon. And usually what happens you're going to see
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Speaker 2: that within a relatively short period of time of taking
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Speaker 2: those medications. If you're on a medication, and say a prozac,
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Speaker 2: you're generally not going to see it if you've been
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Speaker 2: on it for three or four months or longer. Now,
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Speaker 2: doses are changed very clearly within the first week or
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Speaker 2: two is when you're going to notice these symptoms. But
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Speaker 2: that's the potential for medication. Any medication that's meant to
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Speaker 2: reregulate the brain is also going to have some potential
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Speaker 2: negative effect, and we just have to be aware of that.
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Speaker 2: So anybody that you know that is newer on a
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Speaker 2: medication or has recently undergone a medication change, it's just
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Speaker 2: certainly a time to pay closer attention to them, especially
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Speaker 2: if your parents out there, whether you've got a child
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Speaker 2: who's a minor or a child who's an adult, if
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Speaker 2: you know that they're on medication and they're being medicated
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Speaker 2: for mood or sadness, usually it's within the first you know,
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Speaker 2: ten to fourteen days, even the first three or four
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Speaker 2: days that they get on this medication. So we have genetics,
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Speaker 2: we have medication factors. We also have nutritional deficits, and
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Speaker 2: the research has shown that there's a lot of different
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Speaker 2: things that we can consider that lead someone to have
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Speaker 2: more suicidal ideation than others, and we're going to talk
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Speaker 2: about those. The other area that we're going to talk
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Speaker 2: about is sleep, and so picture, if you will, somebody
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Speaker 2: who works night shift and nights versus days and some
6:25
Speaker 2: days they're off, do they sleep normal time like us,
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Speaker 2: or do they try to keep their sleep cycle the
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Speaker 2: same during the day. But that has an increased risk
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Speaker 2: of suicidality for somebody who works odd or different shifts
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Speaker 2: than the normal circadian rhythm. It's just a risk. It
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Speaker 2: doesn't mean that everybody work in night shift is suicidal.
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Speaker 2: But also let's think about folks that struggle with sleep. Insomnia.
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Speaker 2: Insomnia over a period of days and weeks can also
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Speaker 2: trigger very irrational, illogical thoughts. And so those that struggle
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Speaker 2: with sleep, is it any wonder if you had symptoms
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Speaker 2: of just irritability, tiredness, and fatigue, And for any one
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Speaker 2: of us, doesn't it normally feel like when you haven't
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Speaker 2: had good sleep, nothing's going right? How am I ever
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Speaker 2: going to get this done? What do they think of me?
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Speaker 2: Why am I even going to this event?
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Speaker 1: Right?
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Speaker 2: And you know, if we're tired and we feel that way,
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Speaker 2: now layer that into someone who's really got those deep, dark,
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Speaker 2: depressive thoughts, those thoughts that are just probably way beyond
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Speaker 2: what most of us feel. This can be an area again.
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Speaker 2: I was just thinking to somebody that you know, you
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Speaker 2: work by day and you play video games and you
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Speaker 2: don't even realize it's a great outlet. It's you know,
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Speaker 2: it's generational, right, so it's more of the thing that
7:43
Speaker 2: everybody does now. But if you're up and you can't
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Speaker 2: stop that game and then you have to get up
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Speaker 2: for work the next day and you are sleep depriving yourself,
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Speaker 2: or you're you're so used to being up. I've had
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Speaker 2: people come to me that are absolutely dysfunctional in their day,
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Speaker 2: in their life because they've become very self absorbed in
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Speaker 2: the unnatural. We talked about this on a couple other shows.
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Speaker 2: With social media, you know, you spend so much time
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Speaker 2: on social media and scrolling. Okay, well, social media, social media, scrolling,
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Speaker 2: video game activity, we are changing things in the brain.
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Speaker 2: There's actually been corneal changes to the brain for folks
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Speaker 2: that are on that screen so long that it's caused
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Speaker 2: folks to have I want to say it's near sightedness,
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Speaker 2: and maybe saying that incorrectly, but there lens changes, the
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Speaker 2: chromatic light structure of those cones changes, and so people
8:44
Speaker 2: end up having to take eye drops and do certain
8:47
Speaker 2: kind of eye treatments to actually try to help repair that.
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Speaker 2: So computer screen time can be a problem phone. Screen
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Speaker 2: time can be a problem and it becomes a physiological problem.
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Speaker 2: But also if you take it to that extreme of sleep,
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Speaker 2: when you are focused, focused, and then you try to
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Speaker 2: shift back into reality or into the you know, somebody
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Speaker 2: is at the door right, Oh, but I'm playing the
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Speaker 2: video game. You can ignore a lot of things. Life
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Speaker 2: will pass you by if you don't balance screen time.
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Speaker 2: But most importantly besides the eyesight, is that sleep deprivation.
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Speaker 2: And then two of the other areas that can really
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Speaker 2: layer into someone who's at risk for suicide inflammation in
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Speaker 2: the body. Now think about this for a minute. Why
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Speaker 2: is inflammation even related to suicide, Because it's part of
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Speaker 2: your biochemical structure when your body operates normally and efficiently.
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Speaker 2: Think about when you have the flu. If you're really sick,
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Speaker 2: you've got the flu, you feel horrible. Well, that's usually
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Speaker 2: an acute event. Happens for a week, ten days, maybe
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Speaker 2: two weeks if it's really bad. But for that period
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Speaker 2: of time you feel bad. What happens your mind, your mindset,
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Speaker 2: your thoughts, your mood is not its best right. If
10:06
Speaker 2: you were picture yourself the last time you were sick,
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Speaker 2: I know last Saturday, I had caught a touch of something,
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Speaker 2: and as much as I had my day planned, that
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Speaker 2: cold overtook me. I listened to my body and I said,
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Speaker 2: all right, you're not going to beat it, so let's
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Speaker 2: make the most of it. So I rested, I hydrated,
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Speaker 2: you know, I took some good supplements and things like that,
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Speaker 2: and I was able to kind of get past it.
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Speaker 2: But imagine if you've got inflammation. That inflammation on a
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Speaker 2: daily basis affects your body's overall performance. And so if
10:41
Speaker 2: you can feel what your body feels like when it's inflamed,
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Speaker 2: when it's sick, know that the body can also be
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Speaker 2: inflamed and you can be fully functional. We look at
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Speaker 2: that for people that are diabetic. We look at people
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Speaker 2: that have autoimmune disease. So if you have one of
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Speaker 2: these types of inflammations, you could just have general inflammation
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Speaker 2: because you're not eating correctly, and it doesn't mean you
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Speaker 2: have to have a diagnosed disease process. But if you
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Speaker 2: are not someone who really eats and fuels your body
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Speaker 2: and has a low yeast count in your body, you're
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Speaker 2: probably experiencing some inflammation. So there's lab test. There's a
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Speaker 2: lab test that we can get to see if your
11:20
Speaker 2: inflammation is really a problem. There's a couple that you know. Again,
11:24
Speaker 2: if you have your provider order to check any kind
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Speaker 2: of inflammation in the body. One is part of checking
11:30
Speaker 2: your your cytokinds your CMK levels. You can also if
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Speaker 2: you stick out your tongue and your tongue is white
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Speaker 2: or whiter, chances are you probably have a higher than
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Speaker 2: normal yeast growth in your body. And yeast proliferates inflammation.
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Speaker 2: In other words, yeast increases the inflammation in your body. Well,
11:52
Speaker 2: what is connected to your body, your head, your brain,
11:56
Speaker 2: so it doesn't just stop here at your neck. So
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Speaker 2: if part of your body bodies inflamed, it can also
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Speaker 2: be sending inflammatory signals in inflammation up through the blood
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Speaker 2: brain barrier. And so again another risk factor for someone
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Speaker 2: who is suicidal. Let's put it all together. You know,
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Speaker 2: they're not sleeping, they're sleep deprived, they're not eating right,
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Speaker 2: their bodies inflamed, they may be already taking a medication
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Speaker 2: for sadness, depression, things like that. They could have a
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Speaker 2: family history. And then the last one is trauma. And
12:29
Speaker 2: trauma is tricky because with trauma you don't need any
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Speaker 2: of the other three or four. But Trauma could be
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Speaker 2: something where you've experienced some really significant life events and
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Speaker 2: your body just doesn't have a way of processing them.
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Speaker 2: You haven't yet gone to get trauma therapy, you're not
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Speaker 2: in a behavioral based or a CBT type of program
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Speaker 2: or doing anything that's kind of trauma informed. And so
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Speaker 2: when you have trauma, the natural tendency, it seems a
12:54
Speaker 2: lot of times, is to have those darker, deeper, hurtful,
12:57
Speaker 2: painful thoughts. So why do we talk about all these things?
13:02
Speaker 2: The piece that I kind of over, just kind of
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Speaker 2: stepped over was nutrition. You can be low in certain
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Speaker 2: areas of your body. Believe it or not. You're not
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Speaker 2: going to like when I tell you this, but cholesterol
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Speaker 2: is your brain's friend. And it's been well documented many
13:19
Speaker 2: folks who have had suicidal tendencies. The beauty of working
13:25
Speaker 2: from home when you have suicidal tendencies. Maybe we'll just
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Speaker 2: show a commercial. How about we do that and I'll
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Speaker 2: get back to suicidal tendencies, all right, group that kind
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Speaker 2: of day. All right, So my dogs are very boysterous.
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Speaker 2: So the whole idea behind that is, if you've got
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Speaker 2: any one of these combinations nutrition, if you have a
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Speaker 2: very low cholesterol level below I think it's sixty years below.
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Speaker 2: There are people that have low cholesterol, and we found
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Speaker 2: that a low cholesterol can actually trigger the but the
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Speaker 2: brain to have those deep, dark, purging thoughts of lack
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Speaker 2: of self worth, lack of self esteem, cognition issues, and
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Speaker 2: things like that. We won't belabor that point as far
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Speaker 2: as statins and high cholesterol, but I will tell you
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Speaker 2: there's a lot we can talk about on the high end,
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Speaker 2: and I would much rather see people with a higher
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Speaker 2: cholesterol versus a low one in terms of mental health,
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Speaker 2: mental wellness, and ways to avoid suicide. But the cholesterol
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Speaker 2: levels key. The other thing is a body fat level.
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Speaker 2: So we've got cholesterol challenges, we have body fat challenges.
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Speaker 2: If body fat is below the average. There's a lot
14:42
Speaker 2: of well trained athletes, right and their body fat maybe
14:46
Speaker 2: nine percent or lower. That doesn't indicate that they're at risk.
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Speaker 2: But there are people that were poor nutrition or body
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Speaker 2: like body morph disorder, anorexics restrictive people, people with poor nutrition,
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Speaker 2: their body fat is dangerously low. It's under the fourteen
15:08
Speaker 2: percent BMI. So if somebody has a body fat of seven,
15:12
Speaker 2: their BMI could be fourteen or lower. If somebody has
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Speaker 2: a body fat of four or five, extremely at risk.
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Speaker 2: And the other thing that doesn't necessarily sounds like it
15:23
Speaker 2: would make sense. But folks that have a lot of
15:26
Speaker 2: use of marijuana, I know, there's a lot of binging
15:29
Speaker 2: and wanting to eat, But when you use marijuana for
15:34
Speaker 2: whatever reason, it tends to be a good metabolizer. And
15:38
Speaker 2: people tend to have a lower body fat if they're
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Speaker 2: not someone who's binging or eating a lot. It's just
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Speaker 2: a phenomenon. So I say that because now you have
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Speaker 2: the compounded fact of somebody, let's say, who has low cholesterol,
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Speaker 2: their body fat's really low, they smoke a lot of
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Speaker 2: marijuana or ingest a lot of marijuana, their nutrition is
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Speaker 2: really or maybe they've been through some trauma which is
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Speaker 2: why they're using the marijuana to sleep better at night
16:05
Speaker 2: or whatever. Do you see how they all fit together.
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Speaker 2: So anyone is not necessarily a problem. But these are
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Speaker 2: some risk factors, and these are things to consider when
16:15
Speaker 2: you look at somebody who could be at risk. Now,
16:18
Speaker 2: what if it's somebody and maybe somebody out there were
16:20
Speaker 2: actually talking to and you've got all these risk factors. Inflammation,
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Speaker 2: traumatic life, traumatic childhood, traumatic event, you really don't eat well,
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Speaker 2: you're up late at night, you work night shift, you
16:31
Speaker 2: play video games, and again it's not the video games,
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Speaker 2: it's the time. And then you know you've got the
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Speaker 2: marijuana as a way to sleep, and your body fat
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Speaker 2: is really low, and then you get some lab work
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Speaker 2: and your cholesterols low. Does that mean you're going to
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Speaker 2: hurt yourself or attempt suicide? No, But these are all
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Speaker 2: things that when you live and you interact with someone
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Speaker 2: and you see them and you know them, you know
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Speaker 2: you know them well, these are just things that could
16:57
Speaker 2: help you to help them because it's often undetected, and
17:02
Speaker 2: when it's undetected, we often ask ourselves why I didn't know,
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Speaker 2: I couldn't do anything, and a lot of folks are
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Speaker 2: left with that survivor's guilt. You know, what could I
17:12
Speaker 2: have done? Why didn't I know? Why didn't I Why
17:15
Speaker 2: didn't I take those steps? So just some you know,
17:18
Speaker 2: high level information for you there, but let's break some
17:21
Speaker 2: of it apart. As far as you know some of
17:23
Speaker 2: these different topics. Go. I didn't mention the seasonal affective
17:26
Speaker 2: disorder until I got through some of those examples, because
17:30
Speaker 2: that's yet another factor, right, And these are They are
17:34
Speaker 2: lesser things. They don't make you suicidal because you've got
17:37
Speaker 2: seasonal affective disorder. But it is month of February, and
17:41
Speaker 2: it's cold, it's windy, it's dark, it's rainy. People experience that.
17:46
Speaker 2: So between general seasonal effective disorder, when and however it
17:49
Speaker 2: may affect you, sadness depression. What are all folks that
17:56
Speaker 2: are just not feeling their best self going through a
17:59
Speaker 2: lot of times too this year? And I bring it
18:01
Speaker 2: up only because Valentine's Day is coming up on Saturday. Holidays, events,
18:06
Speaker 2: things that bring love and joy to people don't always
18:08
Speaker 2: necessarily bring love and joy to everyone. And just recognizing
18:14
Speaker 2: for every positive effect, there could be a negative. Keep
18:18
Speaker 2: in mind that some of our closest friends and family
18:21
Speaker 2: members may be experiencing a sadder time as we go
18:25
Speaker 2: into this weekend versus someone who is looking forward to it.
18:30
Speaker 2: A lot of people have weddings and anniversaries, and it's
18:32
Speaker 2: a great time to celebrate Valentine's Day. It's wonderful for
18:35
Speaker 2: all of us to celebrate our loved ones. But there
18:37
Speaker 2: are those folks who actually have had moments this time
18:40
Speaker 2: of year who've either lost a loved one a spouse
18:43
Speaker 2: has died, there could have been a relationship breakup, thinking
18:46
Speaker 2: that you're going into Valentine's Day to celebrate only to
18:49
Speaker 2: be surprised that it was a breakup. Why do I
18:52
Speaker 2: bring that up not to be a Debbie downer, because
18:55
Speaker 2: I hear this from patients so often and on behalf
19:00
Speaker 2: of the patients who have broken hearts or broken relationships
19:04
Speaker 2: where they're going through sad times of year. It's just
19:07
Speaker 2: important to keep that sensitivity out there. So that's why
19:12
Speaker 2: I bring it up as holidays approach. But any kind
19:15
Speaker 2: of anniversary date of a loss or something that's you know,
19:19
Speaker 2: really sad or traumatic, there's that's another indicator that someone
19:23
Speaker 2: may be having that reminiscent thought on the anniversary of
19:27
Speaker 2: and people have taken their life. So be aware of
19:30
Speaker 2: those things because you are all closest to the ones
19:33
Speaker 2: that you know that maybe you worry about. It could
19:35
Speaker 2: be someone so close to you and you just don't understand.
19:38
Speaker 2: So consider those things. And then coffee table or you know,
19:42
Speaker 2: dining room table conversations, dinner time, you know, talk about
19:45
Speaker 2: some of the physiological things. Hey, did you guys know
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Speaker 2: low cholesterol can really help to drive someone to have
19:52
Speaker 2: increased sadness or depression doesn't mean they have to be suicidal.
19:55
Speaker 2: But if you have low cholesterol, first thing we get
19:58
Speaker 2: checked with people who come in with oddness and depression
20:01
Speaker 2: and all those thoughts is your cholesterol level. And chances
20:04
Speaker 2: are if your cholesterol is under control and you're on
20:07
Speaker 2: a statin, we often recommend removing it and improve your diet.
20:12
Speaker 2: Like many medications, not of the mindset that they have
20:16
Speaker 2: to be taken forever. Do I recommend stopping something cold turkey? No,
20:20
Speaker 2: not necessarily, and that's where you can have a healthy
20:22
Speaker 2: conversation with your provider. But just no, there's more than
20:26
Speaker 2: the medical model, and if you really dig into the research,
20:29
Speaker 2: there's a lot of ways we can heal the body,
20:32
Speaker 2: and then some of the things that we've used we
20:35
Speaker 2: can back off of. That's one of the things that
20:37
Speaker 2: we do a lot with people that have different types
20:41
Speaker 2: of mental health issues. The goal of what we try
20:44
Speaker 2: to provide in terms of psychotherapy and psychiatry should be
20:49
Speaker 2: should be to try to find the underlying deficits. Most
20:54
Speaker 2: of the time they are underlying causes. The one that's genetic,
20:59
Speaker 2: that one probably not a lot you can do However, genetics,
21:04
Speaker 2: I believe there's probably potential as we go down the
21:07
Speaker 2: road to change genetics, we can enhance a lot what
21:11
Speaker 2: we don't have, So say, genetically, there's a lot of
21:13
Speaker 2: things in your family, depression, sadness, suicide, okay, to combat that,
21:19
Speaker 2: and for anybody who's struggling with those symptoms, where are
21:22
Speaker 2: you with good nutrition? Where are you with lowering your carbs,
21:26
Speaker 2: fueling your body throughout the day with good proteins. Where
21:29
Speaker 2: are you with adding Oh, I don't have my branch
21:31
Speaker 2: chain aminos here, I've got some other good stuff. But
21:33
Speaker 2: where are you with adding some branch chain aminos to
21:36
Speaker 2: your day to help hydrate you? Right when you have
21:40
Speaker 2: those types of thoughts and feelings and say you're on medication,
21:44
Speaker 2: when you improve nutrition, when you start telling yourself that, well,
21:47
Speaker 2: I work all day and I'm busy, so I don't
21:49
Speaker 2: need to work out because I'm physically active. When you
21:52
Speaker 2: come to terms with the body is meant to move
21:56
Speaker 2: in a non structured way where it's mindless, but it's
22:00
Speaker 2: sustained movement for fifteen to thirty minutes a day, four
22:05
Speaker 2: to five days a week, then let's talk. But if
22:09
Speaker 2: you work at Amazon. If you work in construction, if
22:12
Speaker 2: you are doing something physical and you're busy all day.
22:15
Speaker 2: You know, yellow nurses and nurse practitioners out there, a
22:18
Speaker 2: lot of us do a lot of running around. Your
22:20
Speaker 2: job's physical. It's exhausting. But then where do you fit
22:23
Speaker 2: in your workout? You have to fit some kind of movement,
22:26
Speaker 2: and besides nutrition, the movement. Now, folks, you can do
22:30
Speaker 2: any kind of fitness you want at home. You need
22:33
Speaker 2: a square space, maybe eight by eight. So you can't
22:36
Speaker 2: tell me none of you have that space. You open
22:38
Speaker 2: up your laptop, you go to YouTube, and you put
22:41
Speaker 2: in a video. Let's start small. Let's just start with
22:44
Speaker 2: some stretching, some yoga, some movement chairs. I can sit
22:48
Speaker 2: in the chair and I can still get some good
22:50
Speaker 2: physical movement if I really put my mind to it.
22:52
Speaker 2: Just you know, that is the beauty of YouTube. So
22:54
Speaker 2: I am sending you to social media for exercise if
22:58
Speaker 2: that's the only place you can find it. I prefer
23:01
Speaker 2: getting up, going out, change your scenery, go for a walk,
23:04
Speaker 2: put some weights in your hand. You can go for
23:07
Speaker 2: a jog. If you can go to a gym. You know, again,
23:11
Speaker 2: people struggle from a lot of different things. So I'm
23:13
Speaker 2: not suggesting to put you into a social situation that
23:16
Speaker 2: is stressful, but do it at home. So if you
23:19
Speaker 2: get nutrition, you get movement four to five times a
23:23
Speaker 2: week thirty minutes. I mean, even if you'd to block
23:26
Speaker 2: off time in your calendar and set a time and
23:29
Speaker 2: have a timer go off and have it stop after
23:32
Speaker 2: thirty minutes, can you not figure out how to use
23:34
Speaker 2: that time somewhere in your day to move It's essential.
23:39
Speaker 2: The other part is mindfulness. You can incorporate it into
23:43
Speaker 2: your workout, or you can do it just before just
23:45
Speaker 2: after your workout, but you really need to resettle the body.
23:48
Speaker 2: You need to set it breathe, think about positive things,
23:52
Speaker 2: think about what went well for that day. These types
23:56
Speaker 2: of tactics and skills are not to be overlooked. They're
24:00
Speaker 2: pretty well researched, at least in the field of psychiatry.
24:04
Speaker 2: The benefits of mindfulness, the benefits of gratitude, the benefits
24:09
Speaker 2: of journaling, the benefits of resetting. Remember we talked a
24:12
Speaker 2: couple of shows ago about the vegus nerve. You cannot
24:15
Speaker 2: live in fight or flight, and so if you are
24:18
Speaker 2: in that situation of where life is overwhelming and it's
24:21
Speaker 2: doom and it's gloom, and it's tense, and you've got
24:23
Speaker 2: this fight or flight going on. Okay, maybe you're not
24:25
Speaker 2: ready to step up and go for a workout, but
24:28
Speaker 2: let's get you to settle. Let's get you to get
24:30
Speaker 2: a little notepad. Let's get you to do some breathing exercises.
24:33
Speaker 2: Let's turn on the music. Hume a little bit. Maybe
24:37
Speaker 2: it's a song, you know, give a few sing, a
24:39
Speaker 2: few bars. You are working on your vegus nerve, You're
24:42
Speaker 2: working on your mindset, you're working on your mood. And
24:46
Speaker 2: how much time did it take to do that? You
24:47
Speaker 2: can do that in as little as five minutes. Give
24:50
Speaker 2: yourself five minutes a day and start there. But between
24:53
Speaker 2: nutrition and movement, mindfulness, the last area is sleep. And
24:59
Speaker 2: so if you have a genetic predisposition to depression, family
25:03
Speaker 2: of suicide, and nothing else going on, right, it's otherwise healthy.
25:08
Speaker 2: No trauma is nothing really big sleep? Where is your sleep?
25:12
Speaker 2: And if you are really struggling with sleep, let's look
25:15
Speaker 2: at why. A lot of times, if there's no other triggers,
25:19
Speaker 2: no trauma, it goes back to nutrition, It goes back
25:23
Speaker 2: to what do you do to create a sleep hygiene
25:26
Speaker 2: and a good night's sleep, and what can we do
25:29
Speaker 2: to improve sleep, So that sometimes takes a lot of work,
25:33
Speaker 2: but if you don't have good sleep, it is one
25:35
Speaker 2: of the biggest risk factors for sadness. Low mood, fatigue,
25:39
Speaker 2: onset of depression contributes to suicidal thinking makes sense. I'm
25:45
Speaker 2: surprised we don't have more questions today, but hopefully you're
25:49
Speaker 2: taking it all in. So you know, suicide is a
25:53
Speaker 2: very personal thing for a lot of people, and I
25:55
Speaker 2: can't say that getting in the mind of someone who
25:59
Speaker 2: ends up up choosing that as their path. They're obviously
26:03
Speaker 2: very hurting and they don't always give any kind of
26:06
Speaker 2: warning signals. Some of the warning signals that we've heard
26:09
Speaker 2: that we've read about things that you may have had,
26:12
Speaker 2: if you have anyone in your life that took their life.
26:16
Speaker 2: They tend to be ending things or giving things away.
26:21
Speaker 2: We're making permanent plans of like cutting off things to
26:25
Speaker 2: not do anymore, making lists of things for others to
26:28
Speaker 2: take care of, because they may make reference to things.
26:31
Speaker 2: So those things are all warning factors too, But again,
26:35
Speaker 2: sometimes they're so subtle. It's not until after something happens
26:40
Speaker 2: that the people that are around that are close to
26:42
Speaker 2: them realize, oh my god, they did this, and they
26:45
Speaker 2: did this, and then sometimes they don't, they don't leave anything.
26:48
Speaker 2: Sometimes they don't even leave a note and explaining things.
26:51
Speaker 2: But even when they talk about things, you still may
26:56
Speaker 2: not know. And I guess, in some ways part of
26:59
Speaker 2: why I'm spending so much time giving these details because
27:04
Speaker 2: maybe you are that person. Maybe you're that person that
27:07
Speaker 2: you've hit it so well, nobody knows. Nobody knows what
27:11
Speaker 2: you're thinking now or what you were thinking last night,
27:14
Speaker 2: and you don't even know what to do with those feelings.
27:16
Speaker 2: So knowing all these risk factors, nutritions, sleep, low cholesterol,
27:23
Speaker 2: or diet, low vitamin D. I forgot to mention that
27:26
Speaker 2: one vitamin D is another big precursor vitamin D. Vitamin
27:30
Speaker 2: D when it's low, it lets us become more susceptible
27:33
Speaker 2: to illness. So for good mental health, let's make sure
27:37
Speaker 2: vitamin D levels of our loved ones is well noted,
27:42
Speaker 2: because if it's low, it's a risk factor. Supplements are
27:46
Speaker 2: the best way to heal the body with good nutrition.
27:49
Speaker 2: I don't need to give you a medication to lift
27:52
Speaker 2: your mood if I'm not already working on these other
27:56
Speaker 2: things that are sustainable. They're what helps your body to heal,
28:00
Speaker 2: So cholesterol low, vitamin D. Now here's some supplements I mentioned,
28:04
Speaker 2: or I think I mentioned. I started to vitamin d
28:06
Speaker 2: Omega three. I've talked about omega three so many times.
28:10
Speaker 2: But if you can supplement your excuse, your daily nutrition
28:14
Speaker 2: with omega three, that's a great way to help lift
28:18
Speaker 2: your mood. It's subtle. You're not going to feel like
28:21
Speaker 2: you know, you're all charged up, but what you're going
28:23
Speaker 2: to feel is the absence of some negative thoughts and symptoms.
28:28
Speaker 2: So equally important vitamin D Omega three. They're safe. Right,
28:32
Speaker 2: we've talked you're pretty easy, but now we get into
28:35
Speaker 2: some that you probably have never heard about. Oh and thanks, Kelly,
28:38
Speaker 2: I appreciate hearing that. It's true. You know who talks
28:42
Speaker 2: about suicide. We talk about it at Suicide Awareness Month,
28:46
Speaker 2: we talk about Suicide Prevention Month, and that's usually in
28:49
Speaker 2: May and September. But through the darkness of the holidays
28:52
Speaker 2: for many people, and the holidays that bring love and joy,
28:55
Speaker 2: we often don't bring it up, and people just don't
28:58
Speaker 2: wait to a certain time of year. So I think
29:00
Speaker 2: we should be talking about it more often than not,
29:03
Speaker 2: so Kelly shared, It's true, it's not an easy topic,
29:05
Speaker 2: but hopefully these points are going to help all of you,
29:09
Speaker 2: help the people closest to you. But Omega three okay
29:14
Speaker 2: liquid form I prefer because they have flavors. I talked
29:18
Speaker 2: about it before. Barlens b A R L E A
29:22
Speaker 2: N S. Barlens. It's a great liquid and you can
29:25
Speaker 2: pick it up in most of the good health food storage.
29:27
Speaker 2: You can get it on Amazon. I like Barlens because
29:30
Speaker 2: if any of you are skilled enough at taking an
29:33
Speaker 2: Omega three capsule, it's just not something that goes past
29:37
Speaker 2: my USUILA very well, so you don't have to worry.
29:40
Speaker 2: You can get a liquid key lime pie, strawberry, banana, blueberry, BlackBerry.
29:46
Speaker 2: They got great flavors. Vitamin D very underrated and often understated.
29:51
Speaker 2: You can safely take one to two thousand units. Are
29:55
Speaker 2: one to two thousand they call it. I use. That's
29:59
Speaker 2: the measurement daily and in many cases you can take
30:02
Speaker 2: five to ten thousand units for about a week to
30:06
Speaker 2: even three or four weeks to get your levels up,
30:09
Speaker 2: and certain times a year you may want to go
30:11
Speaker 2: with higher levels. Yeah, it's not water. Soluble, and yeah,
30:15
Speaker 2: it's true. You'll read all the stuff about oh, you
30:18
Speaker 2: don't want to overdose and vitamin D. Chances are you're
30:21
Speaker 2: not going to. They will give vitamin D injections up
30:24
Speaker 2: to fifty thousand units for people that are low. And
30:27
Speaker 2: I will tell you back in my COVID story days
30:30
Speaker 2: when I had COVID really bad, I didn't realize that
30:32
Speaker 2: my vitamin D level was low. So probably another susceptibility
30:36
Speaker 2: factor for me. But my dear favorite Doctor House, I
30:40
Speaker 2: got to get him on the show. He's such a
30:42
Speaker 2: great guy. He was like, Patty, let's get those vitamin
30:46
Speaker 2: d's up. I was taken ten thousand units a day
30:50
Speaker 2: for about six weeks. So vitamin D, if it's low,
30:54
Speaker 2: you really got to fix it and fix it and
30:56
Speaker 2: get it elevated. It's like trying to take a water
30:59
Speaker 2: pitcher and refill your pool. You really need that garden
31:02
Speaker 2: hose to run probably all day and the next day
31:05
Speaker 2: to get that pool fill. So let's get your vitamin
31:07
Speaker 2: D levels up. But now, my two favorite supplements that
31:10
Speaker 2: often we don't talk about. The first one is lithium ooritate,
31:14
Speaker 2: and I've told you guys about this. We use this
31:16
Speaker 2: for attention deficit, mood irritability. It is not lithium carbonate.
31:22
Speaker 2: Lithium carbonate is the medication you really got to monitor
31:26
Speaker 2: blood levels with that, and again it's utilized for a
31:31
Speaker 2: slightly different purpose, same concept but slightly different. But lithium
31:35
Speaker 2: ooritate you can order through US, you can order online.
31:38
Speaker 2: It's generally something you have to order, especially to get
31:41
Speaker 2: it through a good third party manufacturer. But lithium ooritate
31:45
Speaker 2: actually helps to enhance some of those elemental mineral levels
31:51
Speaker 2: that we need in our body. Like you know we've
31:53
Speaker 2: all got like copper and zinc. Well, lithium is also
31:57
Speaker 2: part of our chemical makeup elemental lithium. So if you
32:02
Speaker 2: get a lithium oritate supplement, it can be very helpful.
32:07
Speaker 2: And again my recommendation because it is on the bottle,
32:10
Speaker 2: but if you got like for kids, it's usually one
32:13
Speaker 2: to two milligrams a day. Generally they go up to
32:17
Speaker 2: five milligrams a day some older kids it can be
32:19
Speaker 2: a little higher, but in adults and I have to
32:22
Speaker 2: give a plug to Dr Greenblatt, he wrote the book
32:25
Speaker 2: on lithium ooritate. We talked about it a show or
32:28
Speaker 2: two ago, but it's called the Cinderella Story of lithium ooritate.
32:32
Speaker 2: If you want to learn more about it, hit the book.
32:34
Speaker 2: But lithium oritate, it can just help your general overall mood.
32:38
Speaker 2: But again, if we're dealing with someone who is seasonal,
32:41
Speaker 2: affective disorder, depression, irritability, low mood, fatigue, all that stuff,
32:47
Speaker 2: lithium oritate's going to help balance that feeling. It may
32:50
Speaker 2: not give you a lot of energy, but it's going
32:52
Speaker 2: to balance that mood and that loneness, that sadness, that darkness,
32:56
Speaker 2: or that irritability which sometimes comes out irritability isn't always
33:00
Speaker 2: like anger. Irritability is crying emotion. It's an irritable state.
33:06
Speaker 2: So it can help with that. Those are the things
33:08
Speaker 2: that can really be beneficial and that's going to help
33:10
Speaker 2: your your nutrition. So the other one that I like
33:14
Speaker 2: to add in there is innocetol and in acetol. I
33:18
Speaker 2: always have to give a spelling of it, but it's
33:20
Speaker 2: I N O s as insand I T O L.
33:25
Speaker 2: If you're on the screen, I've got it up there,
33:28
Speaker 2: but it's in O sitol I N O S I
33:31
Speaker 2: T O L. And in actol is found in a
33:34
Speaker 2: lot of multi vitamins. It's really a good little micro element.
33:38
Speaker 2: But in acetol really helps with anxiety, depression, panic stress.
33:45
Speaker 2: Hence why I have it because I get stressed and
33:48
Speaker 2: it's it's a good balancer. But if you've got some
33:50
Speaker 2: innoctol in your body, some lithium oritate in your body,
33:54
Speaker 2: they're also going to naturally organically help you. Disclaimer, you
33:59
Speaker 2: know all these things, you want to get some guidance
34:01
Speaker 2: from someone who's able to help you directly, but you're
34:05
Speaker 2: welcome to look us up at Magnolia Behavioral Wellness. Our
34:09
Speaker 2: numbers at the bottom, our websites at the bottom. We're
34:13
Speaker 2: always happy to help provide some kind of guidance to you.
34:16
Speaker 2: And you can also get the supplements We work with
34:19
Speaker 2: full scripts, and so I generally am able to get
34:22
Speaker 2: people a nice twenty percent discount on those vitamins you
34:24
Speaker 2: can tag onto our QRS code. But definitely think about
34:29
Speaker 2: the holistic way to heal and the holistic way to
34:33
Speaker 2: lift your mood. So again, suicide is kind of the
34:37
Speaker 2: key element I wanted to talk about. I also wanted
34:41
Speaker 2: to make sure you guys knew that there's a lot
34:44
Speaker 2: of vitamins and supplements that can really be helpful, especially
34:47
Speaker 2: if you're feeling low, instead of reaching for a medication
34:52
Speaker 2: that has side effects. Right, And I do this every day.
34:56
Speaker 2: I do put people on medications. There are benefits to medication.
35:00
Speaker 2: But each and every time I sit down with someone,
35:03
Speaker 2: I always go through the three areas of tell me
35:05
Speaker 2: what your sleep looks like, how long is it interrupted?
35:09
Speaker 2: What does your day look like? Where's the stressors? What's
35:13
Speaker 2: your nutritional intake? And I have them walk me through
35:15
Speaker 2: from the time they wake up to the time they
35:17
Speaker 2: go to bed. What kind of food are you eating?
35:19
Speaker 2: And then I also find out what's your activity, what's
35:21
Speaker 2: your activity beyond work? Because work, even if you enjoy it,
35:25
Speaker 2: it has its moments of stress. So we go beyond there.
35:29
Speaker 2: I'm already thinking what supplements I might recommend, and then
35:32
Speaker 2: I talk about you know, what are you looking for?
35:35
Speaker 2: And a lot of people they want to pill they
35:38
Speaker 2: hear they say, well, I heard my sister did really
35:41
Speaker 2: well on lexapro, or oh I'd like to be on
35:44
Speaker 2: this or oh that listen. I've also had people say
35:47
Speaker 2: I don't want to be on a lifetime of medications,
35:51
Speaker 2: so how can I get off of them? And these
35:53
Speaker 2: are the ways to do it. You know, I'm working
35:56
Speaker 2: since I finished my doctoral degree, I've already jumped into
35:59
Speaker 2: something new, but I really respect doctor Greenblatt, and I
36:03
Speaker 2: am working on a certification for functional psychiatry. It's a
36:07
Speaker 2: lot of the stuff that I've already shared with all
36:09
Speaker 2: of you, but you know, I want to dive a
36:10
Speaker 2: little bit deeper, and so working on that certification now
36:14
Speaker 2: as we speak. And there's a lot to be said
36:18
Speaker 2: for what we call the functionality of it's getting to
36:20
Speaker 2: the root and it's getting to finding ways to organically
36:25
Speaker 2: and as holistically as possible fill in the gaps. Now,
36:30
Speaker 2: if any of you aren't driving, and you want to
36:32
Speaker 2: throw me a question, I mean, here's the point of
36:34
Speaker 2: all this, right, If you've got a symptom or a problem,
36:38
Speaker 2: what's the solution. Let's just say, for example, I've had
36:43
Speaker 2: patients that have had They'll come in and they'll tell me.
36:46
Speaker 2: You know, I've got a child who just wonts time
36:49
Speaker 2: for a commercial break. It seems I don't know how
36:52
Speaker 2: I got so lucky today. You may have a child
36:55
Speaker 2: or maybe it we'll be okay, maybe you've had a
36:57
Speaker 2: child who's really challenged or given you. We'll see if
37:01
Speaker 2: that work. Press Okay, stress is a factory everything. But
37:05
Speaker 2: say you've got a lot going on in your life,
37:07
Speaker 2: you want immediate results. The tough part is even medications
37:12
Speaker 2: are not going to give you immediate results. Let me
37:14
Speaker 2: just give you that psych psychiatry disclaimer. When you go
37:18
Speaker 2: to anywhere for treatment, no provider is going to give
37:21
Speaker 2: you something that works overnight. We can't administer tile and
37:24
Speaker 2: all and motrin are typically things that give you instant
37:27
Speaker 2: pain relief from a headache. Generally, none of these meds
37:30
Speaker 2: are going to give you immediate relief. So whenever you
37:32
Speaker 2: go for treatment, please keep in mind you're going to
37:36
Speaker 2: have to develop a treatment plan. And it's okay if
37:38
Speaker 2: you get on medication, but know that you are going
37:41
Speaker 2: to have to trial and error some of these medications,
37:44
Speaker 2: and if you do, what will happen is give it
37:48
Speaker 2: some time. Usually most antidepressants take three to four or
37:53
Speaker 2: four to eight weeks to work. Okay. Now there is
37:56
Speaker 2: a few that work a little quicker. Okay, they're all different,
38:00
Speaker 2: but like a well mutri, you're going to start to
38:02
Speaker 2: feel that in about three or four days. It's the
38:04
Speaker 2: fastest one I believe out there. There are a few others. Now,
38:08
Speaker 2: are you going to start to feel different? Yes? But
38:11
Speaker 2: are you going to be at your optimum feeling?
38:13
Speaker 1: No?
38:14
Speaker 2: However, give the medication a chance. But the same with supplements.
38:20
Speaker 2: If I have you start taking or looking oritate or innocatol,
38:26
Speaker 2: you got to give it a good four to six
38:28
Speaker 2: to eight weeks. And in some cases what you're going
38:30
Speaker 2: to feel is the absence or the lessening of some
38:34
Speaker 2: of your symptoms. Is it going to take it away completely? Maybe? Possibly, hopefully.
38:41
Speaker 2: But if it doesn't take it away completely, what else
38:44
Speaker 2: have you done? Are you fueling your body with protein?
38:48
Speaker 2: Are you getting better sleep? Are you my favorite word
38:51
Speaker 2: because people hate this word. Are you exercising? Okay, I
38:55
Speaker 2: just want you to move. You don't have to have
38:57
Speaker 2: structured routines, but I want you to move. If you
39:01
Speaker 2: use guided movement and let somebody lead you along and exercise,
39:04
Speaker 2: you are going to work harder if you try to
39:06
Speaker 2: do it yourself. I am guilty of this myself. My
39:10
Speaker 2: workouts are not as hard when I do on myself,
39:12
Speaker 2: even though I try to make them hard as if
39:15
Speaker 2: I go and do something either online or if I'm
39:18
Speaker 2: in a class. Okay, so keep that in mind. But medications.
39:23
Speaker 2: Oh good. The dogs are self entertaining. Did you hear
39:25
Speaker 2: the little squeak? Now they're playing? They're like kids. I mean,
39:29
Speaker 2: who can Working from whome is so overrated because you
39:33
Speaker 2: have constant interruptions. But again the reality of all this
39:37
Speaker 2: is no one has a perfect world, no one has
39:39
Speaker 2: a perfect life. But if you can't learn to work
39:42
Speaker 2: through and laugh through some of your stressors, some not
39:46
Speaker 2: all of them are meant to be laughed through. But
39:47
Speaker 2: if you can't work through them, you need guidance, you
39:50
Speaker 2: need direction, you need support. And when they become so
39:53
Speaker 2: overwhelming that you feel like you're lost, alone, abandoned, there's
39:58
Speaker 2: no hope. Trust me when I I tell you there's hope,
40:02
Speaker 2: there's hope. We'll figure it out. We'll have someone help
40:05
Speaker 2: you figure it out. Also, to don't forget if you're
40:08
Speaker 2: really in a spot where you know someone who's in
40:10
Speaker 2: a spot and they just there's no hope, there's no joy,
40:13
Speaker 2: there's no nothing. They can always pick up the phone
40:15
Speaker 2: and dial nine eight eight. That's the first fastest quickest
40:18
Speaker 2: way to say, listen, I'm not so sure I want
40:21
Speaker 2: to get past the next five minutes. What do I
40:23
Speaker 2: do someone will talk to you. So nine eight eight
40:25
Speaker 2: it's a big, big thing. It's a number I want
40:27
Speaker 2: you guys to know for yourself or for your friends,
40:30
Speaker 2: family loved ones. The other point, there's a couple quick
40:33
Speaker 2: questions here. The best form of B twelve and vitamin D.
40:37
Speaker 2: I will tell you the best forms are those that
40:40
Speaker 2: are methylated. The word methy late, it's me th yl
40:46
Speaker 2: methyl a methyl aided T E D methylate. It means
40:51
Speaker 2: it's it's already in a bioavailability of a form that's
40:54
Speaker 2: going to be broken down well by your body. Because
40:56
Speaker 2: sometimes our body doesn't have good methylation factors. We can
41:00
Speaker 2: test for that. You can get tested for. Do you
41:03
Speaker 2: methylate well? Sounds kind of funny, doesn't It? A lot
41:06
Speaker 2: of what we do too. I do gene site testing
41:09
Speaker 2: on people, so I can tell if you will metabolize
41:12
Speaker 2: any one of our psychiatric meds well or if we
41:14
Speaker 2: should stay away from it. But we can also tell
41:16
Speaker 2: if you have the right gene sequence to break down
41:19
Speaker 2: and metabolize supplements. You can get a product called methyl folate,
41:27
Speaker 2: and methyl folate will help you to break supplements and
41:31
Speaker 2: things down. Methal Folate will help you to break down
41:33
Speaker 2: your medication too, And you need to be able to
41:37
Speaker 2: have methylation in your body because if you don't, it's
41:40
Speaker 2: going to go in and it's going to come out.
41:42
Speaker 2: And sometimes if it goes in and it doesn't come out,
41:45
Speaker 2: it's because it doesn't know how to break down. And
41:47
Speaker 2: that's where you have built up and you can have
41:49
Speaker 2: more I hate to say toxic, but that's where people
41:52
Speaker 2: develop symptoms and side effects because it's in there, but
41:56
Speaker 2: now we can't get it out, and we keep taking
41:57
Speaker 2: it and taking it and taking it's building up and
41:59
Speaker 2: it's making it uncomfortable. You could have bloating, you could
42:02
Speaker 2: have painful stomach, you could have diarrhea, you could have headaches.
42:07
Speaker 2: So we want to make sure we methylate. That's probably
42:09
Speaker 2: something I'll have to talk more about in the coming weeks,
42:13
Speaker 2: but methyl folate will help you absorb all your vitamins
42:17
Speaker 2: better now. If you're a good methi later you may
42:20
Speaker 2: not really need the methyl folate, so it could be overkill.
42:23
Speaker 2: It won't hurt you, but it could be overkilled. So
42:25
Speaker 2: as far as B twelve, best absorption is to avoid
42:29
Speaker 2: the gut. Second best absorption. I don't have a good
42:33
Speaker 2: example here but is to take it as a dropper
42:36
Speaker 2: and get it under the tongue or a sublingual tablet.
42:39
Speaker 2: Best for B twelve. Otherwise it's just not going to
42:43
Speaker 2: get the absorption and it's so rapidly acting. It's better
42:46
Speaker 2: to do B twelve. We can actually get you, guys,
42:48
Speaker 2: B twelve shots. We provide them with the company that
42:51
Speaker 2: I work with, and we can send into you anywhere
42:53
Speaker 2: across the United States to get B twelve shots. So
42:56
Speaker 2: that's something to keep in mind. The vitamin D, the
43:00
Speaker 2: best way to get vitamin D could be a shot,
43:03
Speaker 2: but that's time consuming and probably none of you want
43:05
Speaker 2: to do your own vitamin D shot. It's hard because
43:08
Speaker 2: you need to put it in a big area, like
43:10
Speaker 2: your butt. I don't recommend shots in the shoulders. I
43:14
Speaker 2: recommend anything you do to do it in the glue
43:16
Speaker 2: deal area. But it's hard to do that one yourself.
43:19
Speaker 2: But you could. But the injections of vitamin D your best.
43:23
Speaker 2: But again, if you don't have the vitamin if you
43:25
Speaker 2: don't have the injection, use something that's highly digestible. And
43:29
Speaker 2: I like the dropper. The dropper of vitamin D. It's
43:33
Speaker 2: D three and K two because D gets absorbed better
43:36
Speaker 2: when you have vitamin K with it, So D three
43:39
Speaker 2: and K two can really help you out a lot.
43:42
Speaker 2: So I highly recommend B twelve injections, B twelve sublingual D,
43:48
Speaker 2: Vitamin D injections, Vitamin D three, K two sublingual methyl
43:53
Speaker 2: fol eight. If you want to make sure you're absorbing
43:56
Speaker 2: and digesting the supplements, well, it may be overkill, but
44:00
Speaker 2: in a lot of cases it's beneficial. So that's it
44:04
Speaker 2: in a nutshell, just to give you a fast recap.
44:07
Speaker 2: Suicide is something we don't often talk about and suicidal behavior.
44:11
Speaker 2: You want to take people whose behavior gives you any
44:14
Speaker 2: reason to think that they might be sad or just
44:17
Speaker 2: not in a good place. You can observe what they do.
44:21
Speaker 2: You can make certain suggestions if you are not in
44:23
Speaker 2: a good place. Look at what you're doing in your
44:26
Speaker 2: day to day. Look at your sleep, look at your activity,
44:29
Speaker 2: look at your nutrition, look at your lab work. Get
44:33
Speaker 2: your labs done. You want to get your cholesterol done.
44:35
Speaker 2: You want to get your your body metabolic index. Oh
44:42
Speaker 2: my gosh, your BMI because we want to know if
44:45
Speaker 2: your body fat is too level, too low. A body
44:47
Speaker 2: fat can trigger sadness and suicidal symptoms. Besides cholesterol, we
44:51
Speaker 2: want to look at your vitamin D level to improve
44:54
Speaker 2: and lift all this stuff. We want to increase with
44:56
Speaker 2: vitamin D three, K two be complex great to lift
45:00
Speaker 2: mood and decrease anxiety. Each twelve is great, but all
45:04
Speaker 2: the bees are really good. In a stall. You can
45:08
Speaker 2: add in a stall powder it's a tea spoon. You
45:11
Speaker 2: can do it twice a day. Just put it in
45:13
Speaker 2: your protein drink. It's tasteless. Lithium or tate it's a
45:18
Speaker 2: great supplement. You can start at one or two milligrams.
45:21
Speaker 2: For kids, we do one or two milligrams. We usually
45:23
Speaker 2: go to five. For adults we can go one to
45:25
Speaker 2: five milligrams, and then from there sometimes we go five
45:29
Speaker 2: to ten milligrams. And in cases where you really are
45:33
Speaker 2: just struggling, it's okay to take up to twenty milligrams
45:36
Speaker 2: of lithium or tate. This is the supplement or t
45:41
Speaker 2: not somebody's lithium carbonate. Do not borrow or share people's prescriptions.
45:46
Speaker 2: But the supplements are very good. And if you're hydrating,
45:50
Speaker 2: if you are getting the nutrients, do something mindless yet
45:55
Speaker 2: mindful for your body. Work is not exercise so I
45:59
Speaker 2: hope you guys will tune in again next week. We've
46:01
Speaker 2: got lots of good stuff happening for the show. We
46:05
Speaker 2: will be coming to you at three pm Eastern every
46:09
Speaker 2: Thursday here on W four eh C. It's streamed many
46:14
Speaker 2: podcasts or wherever you see it. Enjoy it. And if
46:16
Speaker 2: you miss this show or tuned in late, we do
46:19
Speaker 2: put it back up on iHeartRadio. So this show will
46:23
Speaker 2: be available sometime next week on iHeartRadio under Wellness Uncensored.
46:27
Speaker 2: I'm your host, Doctor Patty G and I'm so glad
46:31
Speaker 2: you guys had some questions today and I will help
46:35
Speaker 2: you out. However, I can have a great day and
46:37
Speaker 2: I will talk to you guys soon.