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B Vitamins For A Better Mind!

What are B Vitamins?

B vitamins refer to a class of water-soluble vitamins that are vital for maintaining good health and well being. 

They are building blocks for a healthy body that have a direct impact on your energy levels, cell metabolism and also brain health.

B Vitamins Include:

  • B1 (Thiamine): Helps your body generate energy from carbohydrates. The main role of carbohydrates is to provide energy for your body, especially your brain and nervous system.
  • B2 (Riboflavin): Helps your body breakdown carbohydrates, protein and fats to produce energy.
  • B3 (Niacin): A B vitamin made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and your skin healthy.
  • B5 (Pantothenic Acid): Very important for making blood cells and helps convert your food into energy. 
  • B6 (Pyridone): Helps your body make energy from food and form red blood cells that help deliver oxygen throughout your body. B6 also regulates the hormones dopamine and serotonin.
  • B7 (Biotin): Your body needs Biotin to convert certain nutrients into energy. It’s also important for your hair, skin and nails.
  • B9 (Folate): Helps form your DNA, which is important for every cell (Including Brain Cells) in your body.
  • B12 (Cobalamin): Helps your body make energy from food just like B6. It keeps your body’s nerve and red blood cells healthy, and helps make DNA for all cells.

B vitamins play a vital role in producing brain chemicals that affect your mood and other brain functions. 

Low levels of B vitamins such as Folate, B12 and B6 have been linked to mental health problems such as anxiety and depression, along with worsening the symptoms of mental disorders such as bipolar disorder.

Where Do You Get B Vitamins?

B Vitamins are obtained by eating nutrient-rich foods. 

These Include:

  • Avocados: Long before avocados were considered a stereotypical millennial stable they’ve been regarded as a superfood. One whole avocado is packed with B vitamins.
  • Plain Low Fat Yogurt: The amount of nutritional value varies from brand to brand, but they tend to be rich in vitamin B12 and riboflavin.
  • Salmon: This is a low mercury fish that’s high in omega 3’s. It’s also high in other nutrients including B vitamins.
  • Chicken: Chicken, along with turkey are loaded with B vitamins such as niacin and pyridoxine.
  • Eggs: One chicken egg contains 33% of the recommended daily intake of the B vitamin biotin.
  • Chickpeas: Foods such as chickpeas are a great source of B vitamins, especially B6 and folate.
  • Tofu: Along with being a valuable plant source of iron and calcium, tofu contains vitamin B1.
  • Dark Green Vegetables: Vegetables such as spinach, romaine lettuce and kale contain large amounts of folate.

However, there are people with bodies that have a hard time absorbing B vitamins or they can’t obtain B vitamins from diet alone.

There are many vegetables that could lose of their nutritional content while being cooked. Unless you eat them raw.

Some people have cut meat out of their diets which is a significant source of vitamin B12.

It’s recommended that they look into taking a multivitamin or a vitamin B complex supplement.

What Is Vitamin B Complex?

Vitamin B-Complex is a supplement that includes all eight B vitamins in one pill.

It’s been shown to improve brain health by providing optimal psychological and neurological benefits. This significantly benefits mood along with reducing stress.

Despite the added benefits of a vitamin B supplement there are health risks as the dosage goes up, so talk to your doctor first before taking it.

Bipolar Disorder And B Vitamins

Bipolar Disorder is associated with episodes of mood swings that range from depressive low moods to manic/hypomanic highs.

Symptoms include mood swings, depression, anxiety, fatigue, irritability, inability to focus and appetite fluctuations.

The exact cause is unknown but a combination of genetics, environment and altered brain structure and chemistry play a role. An often overlooked factor that plays a role is poor diet.

A poor diet deficient in nutritional content can play a role in bipolar disorder, especially low B vitamins.

Studies have shown that vitamins B1, B6 and B12, in particular play a role in decreasing bipolar symptoms. Also they improve the overall health of your brain, which leads to better management of bipolar disorder.

Please talk to your doctor before increasing the amount of B vitamins in your diet.

Do you take any supplements to improve your health?

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If you’re interested in learning more about how blueberries are a superfood please click on the button below:

Sources:

https://www.healthline.com/health/food-nutrition/vitamin-b-complex

https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077

https://www.eatthis.com/best-foods-vitamin-b/

https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/#:~:text=Vitamin%20B12%20is%20a%20nutrient,absorb%20vitamin%20B12%20from%20food.

https://www.livescience.com/51966-vitamin-b2-riboflavin.html#:~:text=Riboflavin%20is%20a%20vitamin%20that,be%20used%20by%20the%20body.

https://www.healthline.com/nutrition/vitamin-b-foods#TOC_TITLE_HDR_5

https://www.webmd.com/diet/health-benefits-b-complex#1

https://psychcentral.com/lib/vitamins-for-bipolar-disorder/

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Perseverance! How To Harness The Positive Of Being Stubborn

What Does It Mean To Be Stubborn?

Being stubborn refers to someone or something that’s determined to do whatever they want and refuse to do anything else.

Anyone or anything that’s stubborn can be hard to move, change or deal with. 

Consequences Of Stubbornness?

Being stubborn can be associated with negative traits such as:

  • Too Much Ego
  • Unwillingness To Be Wrong 
  • Hot Tempered
  • Self-Centered
  • Fearful Of The Unknown
  • Controlling
  • Overly Competitive and Defensive

Stubborn people can be rigidly attached to their beliefs, opinions, ideas and tastes. 

It becomes a major flaw when they don’t consider the opinion of others because they feel threatened by people who disagree with them. 

Also, they may see their stubbornness as having determination to achieve a goal, but instead it becomes a form of self sabotage. 

They’re so inflexible with working with others, not listening to others and an unwillingness to listen to their own bodies, so they end up making themselves sick both physically and mentally. Also, their personal and professional relationships are strained as well.

Can Stubbornness Be A Strength?

Despite stubborn people having a character flaw that’s often associated with negative traits, they can also have a lot of overlooked positive traits as well.

Some Positive Traits Include:

  • Knowing What They Want: Stubborn people know what they want. They know when to take action.
  • Being More Decisive: They know what they want and they go for it. However, they won’t rush to make a decision without exploring the pros and cons of it first. By doing that it’s easier to make an informed decision.
  • Having Clear Boundaries: Stubborn people have an unwillingness to compromise themselves if it involves putting them in uncomfortable situations. They know what they value and will pursue the things that are most important to them.
  • Being Passionate: Whether it’s something they believe in or someone they care about, people who are stubborn will fight to the end for what they’re passionate about. They have faith that their ideas are valid and their voices are worth hearing.
  • Prefer Quality Over Quantity: Some people prefer quality over quantity and they’ll change or move when the opportunity is a good one. For example they might be selective about who enters their social circle.

How To Turn Stubbornness into Perseverance?

Stubbornness is neither good nor bad. However when people are determined it can be reframed into perseverance.

Perseverance is the ability to keep doing something despite the odds. People who persevere are determined to accomplish something despite how hard it is or how long it takes to reach their goal.

People who persevere continue to work for change despite failures, while stubborn people refuse to change or recognize failures. 

It’s great when people know what they want, are decisive, have clear boundaries and have a passion. However, these qualities won’t allow them to persevere and accomplish their goals unless they overcome the negative aspects of stubborness. 

Here are some tips to turn stubbornness into perseverance:

  • Seeing Compromise As a Strength: Being able to compromise is a strength. When people are able to see the big picture and don’t always have a need to be “right” they’ll be able to persevere toward what they want.
  • Remind Yourself That You’re Not Always Right: It’s important for people to recognize that there are other points of view to consider other than your own. Collaboration and outside feedback from others can help you a lot in reaching your goals.
  • Build Rapport With Other People: Being able to improve interpersonal relationships helps. When people build rapport with others that have different viewpoints they might learn something from them, including a better way of achieving a goal or debunk a stubborn belief they may have held.

Here’s a link to my previous post about building rapport:

  • Keep An Open Mind: This is important, because people need to keep their minds open so they can absorb ideas that work for them. If they stay closed minded then they may be missing out on an opportunity to persevere.

What Helps You Persevere?

Please Like And Comment!

Sources:

https://www.elitedaily.com/life/culture/stubbornness-asset-downfall/767984

https://jobecker.co.uk/different-perspectives/being-stubborn

https://www.commonsensemedia.org/character-strengths-and-life-skills/what-is-perseverance

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How To Get Off Of Effexor?

Effexor (aka Venlafaxine) is an antidepressant and nerve pain medication.

It’s prescribed to treat conditions such as:

  • Depression
  • Generalized Anxiety Disorder 
  • Panic Disorder
  • Social Anxiety Disorder

It’s part of a class of antidepressants called serotonin norepinephrine reuptake inhibitors (SNRI)s. They increase the level of serotonin and norepinephrine in the brain by blocking or delaying their reuptake by nerves.

As far back as the year 2000 I was prescribed Effexor. During this time I was diagnosed with ADHD and Obsessive Compulsive Disorder. 

At the time there were tangible benefits including reduced anxiety and less depression. However, my symptoms keep recurring and my doctor increased the dosage and the symptoms subsided. This was an endless cycle that kept occurring until the dosage was maxed out at 300 mg. By this time I started having problems.

Over time there were fewer tangible benefits to being on Effexor; anxiety and depression began to worsen and I started experiencing worsening mood swings. 

I wanted to get off this medication, but due to severe withdrawal symptoms I gave up and continued taking it for a number of years. 

Why Is Effexor So Hard To Withdraw From?

Trying to get off of Effexor is easier said than done. This is due to very unpleasant withdrawal symptoms, which vary in severity depending on how much the dose is reduced. Also, these symptoms occur even when you miss one dose.

Withdrawal Symptoms Include:

  • Irritability
  • Nausea
  • Feeling Dizzy
  • Vomiting
  • Nightmares
  • Headaches
  • Brain Zaps (mini seizures)
  • Body and Muscle Aches
  • Sleep Problems
  • Recurring Anxiety and Depression

My Motivations For Getting Off Of Effexor?

Reasons Include:

  • New Diagnosis: After changing therapists in 2017 it was determined that I didn’t need to be on Effexor. It turned out that I had high functioning bipolar disorder instead of ADHD and the medication was making my symptoms worse.
  • Class Action Lawsuit: Due to some really nasty side effects such as severe withdrawal symptoms and numerous birth defects there have been numerous class action lawsuits against the makers of Effexor.
  • Side Effects: Over time the benefits of being on Effexor were outweighed by the side effects. These include long term problems with sleep problems, weight gain, worsened anxiety and depression, mania, memory issues, brain fog, confusion, inability to focus and high blood pressure.
  • Psychological and Physical Addiction: Effexor is not considered an addictive drug, but some users can become psychologically and physically addicted to it. This means you can have a mental and emotional attachment to a substance.

How To Get Off Of Effexor Successfully?

Starting in 2017 I worked with a new therapist to start slowly tapering off of effexor. It’s not recommended that you quit taking cold turkey.

Here are some tips for minimizing the severity of the withdrawal symptoms:

  • Taking Benedryl: Benedryl is an over the counter allergy medication that has been reported to minimize effexor withdrawal symptoms. Be careful to not take too much.
  • Stay Active: When you’re tapering off effexor it can be difficult to stay motivated, so it’s important to start slow with a 20 minute walk a couple days a week.
  • Stick To A Schedule: It’s important to stick to the schedule layed out for you, because it makes withdrawal more painful if you jump ahead of schedule.
  • Taking CBD Oil: There’s a lot of promising research into CBD oil and it’s usage for treating withdrawal symptoms, especially when you’re feeling anxious and nauseous. 
  • Eating Nutrient Dense Foods: What you eat affects your mood. A lot of processed foods that contain white flour and sugar can make withdrawal anxiety worse. The foods that are recommended are anti-anxiety superfoods such as blueberries, dark chocolate, pumpkin seeds, avocados and turkey, which are nutrient dense.

Please click on the button below to read about blueberries being a superfood:

  • Supplements: It’s important to include supplements when you’re having withdrawal symptoms. These include Omega-3 Fatty Acids, B Vitamins and lots of Vitamin C.

Getting off of Effexor was the hardest thing I’ve ever done.

Benefits To Getting Off Effexor Include:

  • Lost 50 pounds
  • Lower Blood Pressure
  • Reduced Anxiety
  • Better Sleep
  • Clearer Mind
  • Improved Memory

Have you ever had a hard time withdrawing from a medication?

Please Like and Comment!

Sources:

https://www.mayoclinic.org/diseases-conditions/depression/in-depth/antidepressants/art-20044970

https://www.verywellmind.com/brain-shivers-as-effexor-withdrawal-symptom-1065516

https://www.peoplespharmacy.com/articles/getting-off-venlafaxine-can-be-incredibly-challenging

https://www.terrybryant.com/houston-drug-injury-lawyer/effexor-lawsuit

https://www.verywellmind.com/tips-to-reduce-antidepressant-withdrawal-symptoms-1066835#:~:text=If%20you%20were%20on%20a,it%20has%20a%20sedating%20effect.

https://www.yahoo.com/entertainment/12-ways-to-soothe-antidepressant-withdrawal-1362312753700918.html