Everyone has physical needs for proper rest, exercise and nutrition.

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Here are my basic recommendations:

• Get 8-10 hours of sleep each night; Teens need around 10

• Get 30 minutes of Sunlight and exercise each day

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Nutritional Needs

• 6-8 glasses of water

• Vitamin D - This is an essential nutrient that many people are deficient in, which is vital for mood and other brain and body functions.

  • Here is a link discussing the connection between Vitamin-D deficiency and Anxiety disorders as well as Depression:

    • https://montarebehavioralhealth.com/vitamin-d-the-connection-to-depression-and-anxiety/

  • Here is a link to a research test showing a link between Vitamin D deficiencies and Depression:

    • https://d1wqtxts1xzle7.cloudfront.net/45572540/Vitamin_D_deficiency_may_play_a_role_in_

• Magnesium

• L-theanine - A naturally occurring amino acid found in green tea is used as a natural supplement to help ease anxiety and Depression. It is shown to reduce stress hormone of Cortisol and promote calmer feelings. It is recommended to use a supplement of L-theanine at doses of 200 mg or higher per day.

  • Here is an article on its uses and benefits:

    • https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201710/l-theanine-generalized-anxiety

• Vitamin B12 - I recommend taking this as a liquid drop from under the tongue for best absorption.

• Vitamin B-complex - *Note: Reducing sugar intake in food and beverages will help your body's ability to retain and utilize Vitamin B's.

• Probiotics - to help active gut biome.

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