Category Archives: depression help

Anxiety and Depression Relief through Natural Interventions

Click on the link below to claim Dr. Kristen Allott’s handout for how to achieve depression relief by optimizing your brain health. The handout provides excellent guidelines that make it possible to achieve depression relief and reduce anxiety by eating small amounts of protein throughout the day.

Dr. Allott will be a guest on the Parkinsons Recovery Radio Show Halloween. Call into the show and ask her your questions! I have copied below Dr. Allott’s overview of how the right nutrition can reduce anxiety and offer relef from depression.

Robert Rodgers, Ph.D.
Parkinsons Recovery


Optimize Your Brain

Copyright © 2012 Kristen Allott, ND, L.Ac.

Please consult with your doctor before changing your diet.

Healthy Protein Sources

Legumes Nuts

Firm Tofu 1/2 c 20 g Nuts 1/4 c 8 g

Tofu 1/2 c 10 g Seeds 2 T 3 g

Tempeh 1/2 c 16 g Nut butter 2 T 8 g

Lentils 1/2 c 9 g Seed butter 2 T 5 g

Refried beans 1/2 c 8 g Milk Products

Whole beans 1/2 c 7 g Cottage cheese (LF) 1/2 c 12 g

Gardenburger 1 patty 11 g High Protein Yogurt 1/2 c 8-9 g

Seed Grains Not Milk or cheese

Quinea 1/2 c 11 g Eggs

Barley 1/2 c 10 g Egg, whole 1 7 g

Dark rye flour 1/2 c 9 g

Millet 1/2 c 4 g

Oats 1/2 c 3 g Note: Egg yolks contain nutrients that

are excellent for mental health.

Brown rice 1/2 c 3 g

White rice 1/2 c 3 g

Dairy Substitutes Protein powder 1 T 9-15 g

Soy milk 1 c 6 g Yogurt (LF) 1 c 8-14 g

Soy cheese 1 oz 4-7 g Wild fish 3 oz 21 g

Soy yogurt 1 c 6 g Chicken, Turkey,

Beef, Pork

3 oz 21 g



Protein for Mental Health

Small frequent meals with protein help the brain synthesize dopamine and serotonin and stabilize blood glucose to help you feel better. Be sure to also eat vegetables, fruits, and whole grains.

How much protein should I eat?

The quick calculation for your target protein intake is 8 grams of protein for every 20 lbs of body weight, or one-third of your caloric intake is protein. Most people feel  better when they eat at least 20 grams in the morning, 20 grams in the afternoon and 20 grams in the evening. The maximum  amount of protein per day is 120 grams.

Your Weight



(g protein)

Acceptable Range

(g protein)

100 40 36-45

120 48 43-54

140 56 50-63

160 64 57-72

180 72 64-81

200 80 71-90


Portion control

Here are some visual clues to help you keep servings to the proper size:

 3 oz of any meat= a deck of playing cards

 ½ c cooked grain = a small fist

 1 oz cheese = a thumb

 1 oz nuts = a golf ball

 1 T nut butter or nuts = a silver dollar or a walnut


Benefits of eating enough protein

 Less fatigue, particularly in the afternoons

 Better sleep

 More energy

 Hungry less often

 Better and more stable moods

 Higher metabolism from having more muscle mass


Lizard Brain Treat

 1/4 cup of fruit juice or a ‘tot box’ of


 1/4 cup of nuts (almonds, cashews,


Use the Lizard Brain Treat when you are:

 anxious, irritated, or agitated.

 anticipating something that makes you anxious, irritated and/

or agitated.

 not hungry after waking in the morning. Try having nuts and

juice on your bed stand and consume the treat prior to getting

out of bed.

 hungry, having gone too long (more than 4 hours) without


 having 3 AM “committee meetings”: waking at 3 AM and being

sure that sleep won’t come for 2 hours.


Optimize Your Brain

Copyright © 2012 Kristen Allott, ND, L.Ac.

Please consult with your doctor before

changing your diet.


Three Day of Ridiculous Amounts of Protein: Protein Every Three Hours

7 AM Breakfast: (14 grams of protein) within an hour of waking

Two eggs, 1 piece of toast, one apple or pear

10AM Snack: (6-7 grams of protein)

1/4 cup of nuts: almonds, peanuts, cashews, and hazelnuts

Or 1/4 cup cottage cheese

Or 2 TBS of nut butter-peanut, almond, and/or cashew

12 to 1PM Lunch: (21 grams of protein) meat the size of a deck of cards

This can be a sandwich, wrap, salad, or soup.

Plus 1 cup of veggies or 1 cup of whole real grain-brown rice, quinoa, and bulgur

Be sure that there is a little veggie fat– avocado, nut oil and/or olive oil.

3 pm Snack: (6-7 grams of protein)

1/4 cup of nuts-almonds, peanuts, cashews, and hazelnuts

Or 1/4 cup cottage cheese

Or 2 TBS of nut butter-peanut, almond, and/or cashew

6 PM Dinner: (21 grams of protein) meat the size of a deck of cards

This can be a sandwich, wrap, salad, or soup.

Plus 1 cup of veggies or 1 cup of whole real grain-brown rice, quinoa, and/or bulgur

Be sure that there is a little veggie fat– avocado, nut oil and/or olive oil.

Before Bed: 1-2 slices of turkey or meat

Medications Not Helping Mom’s Insomnia and Depression

I am in Australia but I am asking you our question on behalf of my mother who lives in Victoria BC Canada and who has been diagnosed with PD about 5 or so years ago. In the last few years she has had her medication changed a few times and each time it has not agreed with her.

Presently she is on Sinemet 25/100 mg 2 tabs 4x per day.  She feels terrible most of  the time and phones me often saying she doesn’t know what is happening to her.  She can’t sleep at night and dreads going to bed. She feels depressed and is reluctant to take additional depression meds the doctors suggest.

The doctors she deals with seem to be very ambivalent and basically either change her dose or refer her to a shrink.  The deterioration is now very bad and it seems these  meds are making her worse not better.  

She has always been convinced she doesn’t have PD and certainly besides slight tremoring in the hands it seems she may have a point.  She does gets restless legs syndrome. We have NO confidence in the doctors where she lives and it is so difficult to get referrals to see someone else in the bureaucratic Canada health system.  

She lives on her own (insists on it), still drives, is 84 years old, tries to take her dog for a short walk everyday and besides reduced mobility is completely sane and lucid.  Some days she is good, usually after she has managed to have a fair nights sleep but generally because of the lack of sleep feels awful.  

Is there someone or some organization in Canada or the USA you can suggest can possibly help her.  She would like to get off the Sinemet as she doesn’t believe it is helping at all. I tend to agree although am reluctant to push her into doing that.  Your assistance and advice would be much appreciated.  

Kind Regards,  



It sounds like your Mom has given prescription medications serious consideration but regardless of what is taken or how much, the medications are not helping her feel better. Thus far she has pursued one option. The good news is that there are dozens of options she can consider that have been affording people with Parkinsons profound relief from their symptoms. Of course the challenge turns on deciding which options to pursue.

Wouldn’t it be incredible if your Mom could find information in one place about many of  the options that are helping people reverse their Parkinsons symptoms? Believe it or not, that golden opportunity will soon be available. Timing on your question could not be better.

You specifically asked if there is some organization in the USA of Canada that might be of help. I suggest that your Mom sign up to attend the 2012 Parkinsons Recovery Summit which will be held this year in Cincinnati, Ohio June 22 and June 23. Health Care Practitioners who treat Parkinsons using many different therapies and treatments will attend the Summit. Many will offer consultations. Some are offering workshops.

You can find more information about the Summit by visiting the Summit website:

Present at the Summit also will be some of the contributors to Pioneers of Recovery who succeeded in reversing their own symptoms.  The Summit will be a historic event for people with Parkinsons, since it will convene together at the same place and time people with Parkinsons who are all on the road to recovery.

Robert Rodgers, Ph.D.
Parkinsons Recovery

Reflexology and Parkinson’s Disease

A Letter from Neita:

Just started reading all your positive newsletters. Been diagnosed nearly a year, having tremors for 4 or 5 years in my hands. Had been exercising in a gym on treadmill and weight machines for 15 years and taking lots of more than minimum daily requirement vitamins.

I am 72, female, a good bit overweight but found myself slowing down. In November I had a big operation, went home and had to go back to hospital with infection coming from all my stitches in 3 days. Hospital and doctors had given me the big infection in my innards. Had a really hard time for 4 months.

Then, my psychiatrist, who had me on an antiphyscotic meds and was backing me off them because we thought it was causing the tremors, decided it wasn’t the meds so sent me to a neurologist when I had not exercised for 4 months and was still weak and just barely starting exercise again. So, the Parkinsons showed itself. Dr. said I do not blink my eyes as much as a NORMAL person, or have as  much facial expression as a NORMAL person. Oh My God, I am not normal anymore, how can I live??Joke,joke! Started taking Azilect right away.  Really don’t have any idea how well that is helping as of a month or 2 later.

I heard of a reflexologist in my neighborhood, who had learned it well to help his MS wife 15 years ago.  His first treatment was 2 hours.  With my first treatment, he gave me my life back.  My joints opened up like someone unscrewed them. I could really move my legs again on the treadmill.  Also, I got my personality back and could laugh and some things were funny now. I could think faster and to make matters not so good, my mouth started running again non-stop and I was awake when I got up in the morning first thing. I had come alive again.

Reflexology does a lympth drain and works on all the endrocrine glands. I did not know what all that meant until I had a lot of people coming to my home last month and I snapped that I had no DREAD about all I had to do so I snapped that reflexology, in giving me my life back, had dumped DEPRESSION, which I had not realized I had, probably because of all my exercise and it was lowgrade.

I have also found 3 really good hypnosis cd’s  that make me feel great after the wonderful deep relaxation  for the mind and muscles, and spine and nerves and having the juices flow in the proper amounts from all the right glands.  My chiropractor has a new machine called the Pro Adjuster which does great work, not like him just bending your body all around, which never worked for my back for years. I go there twice a month, all Medicare will allow, but maybe can get one more since the Parkinsons diagnosis.

I go to the reflexologist every 3 weeks, because I found out that if I wait 4 weeks, the tremors start a little bit again. Of course, I know that they will act up anyway if I get upset or excited!  I have already bought a few books about the first year, and optimal wellness, which with all the vitamin info and saying what exercise will do for PD, I realized why it did not show itself sooner for me.   Years ago, before lots of meds and info, my little Grandmother had Pd really bad.  My dr says with me starting it so late in years, I won’t ever be as bad as she was.

Dr. also warned me about all those places on the internet who want you to buy stuff.  Well, I may not buy all your stuff,unless you have a good hypnosis cd to fight PD, but I love positive information to help.  I do not want info about herbs because it will not be good for  a chemical imbalance in the brain and I could have more bad  episodes now that I am off the drugs. Hopefully , that part of my brain has healed itself as I am doing great in that area. Thank God, now that I have something else big to deal with. Also, thank God, that I am a Pollyana and look for the good. Not in denial, but don’t want to borrow trouble before it comes either.

Thanks for reading this.  I am still 72 going on 55, as most people never guess anywhere close to my age.  My spine is still straight with wonderful posture and I have almost no wrinkles for an old lady (another joke, as I don’t feel it).  And I am married to a young thing. He is all of 69, so that has been my joke for 22 years.  Thanks again.


Depression Help


I am desperately depressed. What can I do about it?


This is a truly challenging place to find yourself.
It is as if nothing can pull you out of the depths of
despair. There is a drag on all motivation to do anything
of any substance. Nothing you do makes a difference.
Clearly, hormonal imbalances are taking their toll.

The depression can be so deep and penetrating that
it is nearly impossible to take any action to reverse it.
Even making an appointment with a health care provider
takes up too much energy. The negative thought form
that emerges is:

It won’t make any difference anyway, so why bother?

It is a place of despair where all you can think about
is going to sleep so you are not haunted by the black
void of nothingness and immobility.

Have I described the feel adequately? I had never
personally experienced depression until a few years
ago when it struck out of the blue. I was sucked in
by the negative drain of energy which feels impossible
to deflect. 

I have pondered what might be a constructive answer
for several weeks. Three simple possibilities are offered.

First, buy a seasonal affective disorder light. Use
it every day. Drag yourself to the computer and order
one online today.

Second, purchase a vitamin supplement of vitamin D3.
Please note – this is D3, not a cpmposite vitamin D
supplement (which can include other forms of vitamin D).

Third, if there is sunlight, bask in it. You do not need
to take D3 if you are able to get sufficient exposure to

These are my simple suggestions. You can pull these things
off even in a state of deep depression. They will help
pull you out of the darkness.

Do it and you will see a gradual reawakening to the sweetness
of life.
Robert Rodgers, Ph.D.
Parkinsons Recovery    

© 2009 Parkinsons Recovery

Depression Help for Parkinson’s

Do you have issues with depression? 
I recently interviewed Dr. John
Coleman, a naturopath doctor
who once had Parkinson’s himself
and helps others today in his
Parkinsons Recovery Program
find relief from their symptoms.

John offered the following
recommendations for this problem.
If depression is an issue for you,
I am hoping you will see a
recommendation of his that will
help resolve this problem for you.

 “Most depression is misdiagnosed
in my opinion. I feel that most
people with Parkinson’s disease
are not truly depressed but are
anxious about their health and
all the negative rubbish they
have been told by the doctors
and their relatives and their
well-meaning friends.”

“I have found that this state
of anxiety responds well to
activity, that is regular
exercise, yoga, Pilates, Tai
Chi, gardening – just getting
out there. Other helpful remedies
are flower essences and meditation,
especially meditating with
affirmations and visualizations.”

“It’s also really important to
repair our gastrointestinal tract.
A lot of depressive feelings
and so-called diagnosed depression
result from very poor digestion.”

“If we have poor nutrition, we can’t
produce the amino acids and the
neurotransmitters we need to feel
good. Repairing our tract and
eating a really good diet will
certainly alleviate depression.”

Robert Rodgers, Ph.D.
Parkinsons Recovery
© 2008 Parkinsons Recovery