Tips to Boost Mood Swings and Subtle Depression

from very subtle, gentle and simple - to more robust suggestion that add emotional strength: how to make specific healthy tweaks to combat feeling 'down and blue' in an easy way

.... changes to make before you can even begin to think you might be depressed... and before you head to your GP and get psycho-ceuticals

1. add an instant lift:
I always carry around little bottles - in my purse, office, car, under my pillow -  of a specific essential oil to sniff, namely bergamot – instant lift - a few sniffs pack power.

2. add a nut:
Always include Brazil nuts in your snacks – those big, hard clunkers. I also chop them, then roast them and use for sprinkling on salads – or I grind them up and make nut flour out of them for baking. All nuts are awesome and also are necessary complete protein sources BUT Brazil nuts ALSO contain the trace mineral selenium.

Our bodies naturally and automatically make a wonderful anti-inflammatory called L-glutathione. But the weakest link in the automatic making of this wonderful substance - glutathione - is the trace mineral selenium and it is only abundant in Brazil nuts. The earth contains less and less of it and there is virtually none in anything we eat now. Of course it is completely missing in non-organic foods that have been grown in slurries in hothouses and / or in poor dirt that has been fertilized with essential nutrients only such as nitrogen, phosphorus and potassium...

When we have inflammation in our bodies (internal organs, skin, arteries, veins, nasal passages, intestinal tract, etc.) and for longer periods of time - 24/7 - and usually unbeknownst to us as we go about our business, then our natural glutathione heals us even when we aren't totally aware of this. When we are subtely and unnknowingly suffering from inflammations for a longer period of time, we feel miserable and weak and without spunk - not good for mental health as inflammation is also part of a larger, natural, anti-depression component. So eat those BRAZIL NUTS!

3. add a glass of water:
... or two, ... or twenty... when we rehydrate, our moods can lift - drinking less is such an easy conundrum to slip into - so easy to get out of the habit. If dehydration applies, then get the habit of 6 cups of water per day and check to see you are peeing out about the same amount you are taking in and keep this up for a week - then a month! This should make a quantum difference as your gut signals the rest of the cells in your body to allow toxins out and refrain from emergency mode!


4. add lots of sleep and even melatonin:'s macho to do with less - but that's really stupid as you're trading in mood for macho! We all pretty much need 8 hours per day. There's lots going on when we sleep - not just physical healing.
When we run a continuous deficit of sleep, we feel really unfunctional and weird and down by day three and even more down and dis-associated as we act upbeat and energized around colleugues and friends... and then we crash and catch up somewhat and then we do that whole cycle again and again.
If you never let the deficit of zzzz's mount up beyond one day's worth before you return to catch-up, then your moods will alter!
Pilots, doctors and first responders who work weird and unnatural shifts use quality melatonin - way more than 3mg - to make sure they sleep well... look into this and it may be right for you.


5. add a drop of LUGOL’S iodine per day and keep a happy thyroid:
quality potassium iodine – assuming you do not have a hyperthyroid or what some may ALSO call Hashimoto's - then one drop in a glass of water on an empty stomach some time during the morning is a good health measure. (one drop! only!). Including fish, shellfish and seaweeds in your meals is also smart.
There are many kinds of iodine at many differing strengths – but Lugol’s will do nicely (beware of bogus ‘vegetable’ iodine drops which is kelp juice and has no significant strength but is sold because of the word virtue-signalling  “vegetable”.) There’s no such thing as animal iodine.
With iodine you are protecting the thyroid from radiation (which we are taking for granted doesn't hamper us - NOT) and supporting the thyroid functioning to create a smidge more upbeat energy -


6. add these three trace minerals - Molybdenum, Lithium and Manganese:
Mining for Good Mental Health and Feeling Better - eating your MOLYBDENUM, LITHIUM, MANGANESE - that's the name of an article with a grocery shopping list at the end of it and a thorough explanation as to why they are important. Without minerals in our diets - all the major ones AND all the minor ones - we do not have good health - physical nor mental nor emotional. PERIOD! 
Without these specific three we do not have the ability to create the reactions, co-factors, precursors to hormones, neurotransmitters and catalysts for the thousands upon thousands of intricate, wondrous and complicated chemical transactions that dance together and comprise our body's brilliant functioning. Molybdenum, manganese and lithium are three often neglected ESSENTIAL trace minerals... continued at


7. add problem specific Scheussler salts - a form of homeopathics:
There are specific cell salts or tissue salts for specific challenges. The ones that are a close fit for low moods / depression are the four duos ending in 'phosphate'. One company, Hyland, has these four grouped together for easy picking - the four 'phosphates' together in one little bottle. Just make sure they are not sitting on a metal shelf.


8. add allergy reducing steps:
Persistent depressed feelings needs some allergy sleuthing / testing as a precaution -​ these are insidious evil inclusions that sneak into our health that can bring us down....
Finding allergies can be done with a (relatively expensive) naturopathic blood test sent to Mount Vernon in WA, USA. BUT NOT the GP’s stupid scratch tests... that’s a waste of time and someone may even believe these tests' results and then the real allergy issues are not cleared up at all and are then glossed over.. (The ol' scratch test leaves one with a fake sense of having handled that problem – or as Mark Twain would say: “I don’t want to die of a misprint”.)
I also have found that electro-dermal screening tests are sometimes way off.

Best of all is to do your own allergy tests at home – free - with the simple, hassle-free Dr Coca Pulse test - just send me an email with ‘pulse test’ in the subject header and the pdf explaining it - the Dr Coaca Pulse test - will be on it’s way to you).
Personally, I would do the Dr Coca elimination test – thoroughly and according to his exact stipulations first. All you need is patience and a stop watch on your cell phone. Then, if it were me, I would also go to someone who is known for good specialized kinesiology - muscle testing - and see what results come up and compare these two sets of results. That’s a good start. There is no need to assume (like so many naturopaths and nutritionists often do) that we are all gluten and dairy intolerant or wheat allergic.
When rebuilding / renourishing our bodies, those are energetically frivolous assumptions that I have experienced personally - assumptions that were very expensive (numerous consultation fees) and are time-consuming and a dead-end.
So try Dr Coca first.


7. add proper B12 - in case of a deficiency - central to loww mood:
When we are energy depleted, we will seem to have down moods - sort of a no-brainer! There can be long-term blues if one's B12 is in a long-standing defiinecy.
B12 is important for a number of reasons and one is that it protects the myelin sheath covering ALL nerves - that's a lot of length! Methylcobalamine to the rescue (under the tongue if the intestines need rescuing). See the B12 article to ensure you are not buying cyanocobalamine; that you are not getting the wrong B12 shots; that you do not have mercury fillings; that your intestinal track can absorb B12 and what your GP's test means (or doesn't).

top foods with vitamin b12

8. ADD steam sauna ozone / oxygen sessions to your list of 'to do's' to clean up:
Sometimes all a person needs is some really serious re-oxygenation. Ozone sauna therapy is the most subtle un-invasive manner to make this happen – very gentle, healing and detoxing... at the cellular level (but not INFRARED).

The unwanted heavy metals that we have accummulated over time (corrosive pipes in old houses with lead soldering; compromised work environments; so-so ground water and well water; medications containing heavy metals such as the platinum in Cisplatin, for example, can possibly be the culprit too) can be sweated out in a healthy way while re-oxygenating.
Good minerals such as iron can be pushed out by the heavy-metal bullies, too, and ozone / oxygen steam sauna therapy helps reverse all that. Some heavy metals actually atract parasites (nice of them but we don't want to make them friends we depend on). A good nutritional consultation – without guess work – such as PROPER live blood analysis - would be very beneficial.

live blood analysis for analyzing depression

9. add the forgotten gut to your list of concerns:
 ... the poor thing ... treated like Cinderella (before the glass slipper was fitted) There are as many reasons for unhappy intestines - both large and small - as there are people suffering the poor condition - often called dysbiosis or leaky gut or IBS - all umbrella terms for very unhappy tissue.

This is a serious, completely misunderstood, largely exploited topic. There are underlying emotional issues, pharmaceutical interventions and reactions, food intolerances and poor supplementation to look at. This challenge does not allow for guessing and a bit of this or that... this is where a proper live blood analysis is hyper important to side-step mistakes – and no professional can ‘see’ the gut and should never make gluten-dairy-wheat-etc oriented assumptions as causes.
If there is a TRUE celiac disease challenge going on, then that points to gluten having to be VERY strictly avoided (including everyone in the household, pets, pet foods, etc). However, celiac disease requires a possible biopsy after a positive blood test: Tissue Transglutaminase Antibodies blood test (tTG-IgA) is what you need your doctor to authorize - no symptom guessing here - there are real scientific ways to find celiac disease quickly! Otherwise it's goofy guesswork and that has become popular by many professionals to conclude that celiac disease is present by guessing.
Gluten may be the most benign element in our present foods!
However, dysbiosis may be connected / partially problematic to an intolerance to the lectins and glyphosates in the hull of the whaet - a very real poisonous proposition! Or there's a glyphosate intolerance that has developed... it takes a tough stomach to keep eating lectins and glyphosates... and blamimg the gluten means we will continuusly shift the blame and never fix the problem. But for a happy, upbeat person, the 28 feet of gut MUST be in great shape. 

Celiac disease CANNOT be seen with live blood analysis – only if there is a very unhappy gut - dysbiosis. The gut communicates with the heart and the mind (our computer processor) and that must be in awesome working order. The gut is central to dampening inflammation, too AND for absorption of nutrients. That’s a serious multi-functional workload. 
The complexity of gut health, and it’s intricacies are often used to scare people into buying supplements or for creating a whole webinar series for even more guessing and mis-information!!! Buyer beware.

The gut, when healthy, makes the majority of our serotonin - the happy mood  hormone. There is NO one real test for all of this... other than... you guessed it! proper Live Blood Analysis (as opposed to merely some prebiotics or something else from a seductive ad). 

toxins, blood analysis and depression


An important cog in the mental-health-wheel is magnesium. A serious lack is not hard to come by and virtually different for each of us. This lack / deficiency is then further aggravated by the known (but ignored) side-effects of continuous stress, poor diet and many modern ubiquitous pharmaceutical medications - so heart-breaking!
A magnesium deficiency leads to an overabundance of N-methyl-d-aspartate (NMDA). NMDA is a substance that is not normally found in healthy tissue. For example, cerebral spinal fluid contains magnesium (sometimes called brain magnesium) and has been found to be too low in drug-resistant depression, as well as with other depression oriented diagnoses. Many research projects have come to similar results in sussing out magnesium levels in sufferers. (In fact initial research goes back to the 1920's and showed 88% success rates in both animals and human experiments where magnesium levels were corrected. Magnesium's brilliant role in mental health re-balancing is now common knowledge in research circles and well reported at PubMed type libraries. These details continue at
Magnesium deficiency should not be guessed at. The symptoms are many and overlap with so many other symptoms.
Magnesium deficiency can be seen with properly practiced Live Blood Analysis. Magnesium supplemnts are really tricky if you want to take it for more than better bowel movements or as a sleep aid. Absorption to our tissue is rare or minor - feel free to email me.


11. ADD Ortho-Molecular Smarts:
... now we are at the more serious suggestions...
An example of addressing profoundly and wisely, the serious nutritional imbalances that lead from mood swings to deep depression, would be the brilliant work of the late Dr. Abram Hoffer. He gave us the mind-bogglingly beautiful ortho-molecular medicine. Depression, bi-polar, shizophrenia, etc. is thoroughly discussed at
If one is depressed, then a study of ortho-molecular medicine is essential. One can get a head-start enjoying the science benefits while delving into this simple, elegant solutions-oriented work - a must read for all nutritionists, too.

There is over-the-top clearly focused research about applications of B3 – niacin. (This research and Dr Hoffer’s brilliant work and thousands of 'cured' patients, was / is shunned by the psychiatric medical world)
Getting started with the gradual building up of specific niacin intake is NEVER harmful for anyone and very inexpensive – and should be done wisely. The details on doing this just-so and getting started down this path are at: 


Dr. Abram Hoffer and ortho molecular medicine


12. Ortho-Molecular Smarts in a different and complete form:
There’s research at TrueHope, the company the government has tried to take down for years (incl. a sting operation at a Vancouver naturopathic convention) that relates to re-balancing our mental health with B3 (see above) and further micro-nutrient interventions, rather than medicating the BIG PHARMA way. Have a read here to see what professional psychologists say:


Good luck!
Just go down the list - one by one - be thorough and patient - none of this can do ANY harm - and allows you to be proactive and more healthy no matter what diagnosis you have received... if the above truly fails you, then see your doctor.
All the best! 

Merrie Bakker,

Merrie Bakker at Pacific Holistic

If you have any questions, please feel free to email or call me.
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Merrie Bakker, 604-261-7742,

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This is where research money should go! My longstanding dysbiosis – leaky gut syndrome, which was shown to me on Merrie’s microscope and was not found on my trips to my doctor and others. Two months and I’m my old self. And a few bonuses – more energy and better skin. I’ve made sure the rest of my family was given a “look-see”, too.

Gertrude F.

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