Volume 3. Issue 1
Y7 HUMANITIES
A Magazine for Deep Thinkers January 2019
S.A.D
Do you have Seasonal Affective Disorder? Take our Quiz and find out!
The Video Game Conundrum:
Do Video Games Cause Depression? Or Can they Provide a Possible Cure?
The Purr-fect Treatment Pet your way to a happier life!
Rearrange Your Space! Change your space, change your life!
Vitamin D and Depression
67
The Depression Issue
All rights reserved. Copyright held by HSF Media Inc. 2018. No reproduction, copying or pasting without expressed consent from HSF Media Inc. For permission or writing oppurtunities please contact: submissions@ ya7elweenmagazine.com Magazine Founder: Dr. Hassan A Farhat MD Co-Founder: April Khan Chief Content Manager: Dinah Rashid Senior Arts Director: Saood Mukhtar
Table of Contents The Connection Between Sugar and Depression – Melissa Flockard Causes of Depression – Y7 Staff Herbs, Vitamins and Supplements for Depression – Lujain Mehmood Depression and Diet – Y7 Staff Postpartum Depression – Dr. Ida Jean What to Do if Winter Weather Makes You Sad – Y7 Staff 8 Ways to Help Depression and Hopelessness with Feng Shui – Kathryn Weber How Pets Help Manage Depression -Kara Meyer Robinson Seasonal Affective Disorder – NIH How Video Games Can Teach Your Brain to Fight Depression – Lauren Green Is a Vitamin D Deficiency Causing Your Depression? Jenny Wuang
The Connection Between Sugar and Depression
How does sugar affect your mood?
Melissa Flockard Food can have many effects on your mood and emotions. When you’re hungry and want food, you can be grumpy, upset, or even angry. When you’ve had a delicious meal, you may feel elated and euphoric. The food you eat can also have long-term implications for your health. Specifically, eating too much sugar may increase your risk for mood disorders, including depression. Sugar occurs naturally in complex carbohydrates like fruits, vegetables, and grains. It’s also present in simple, refined foods like pasta, cakes, baked goods, bread, soda, and candy. The typical American diet relies heavily on these easily digestible carbs, and includes far too few complex carbs derived from healthier sources. Eating too many simple sugars may increase your risk for depression, mood disorders, and several chronic health issues. Read on to learn about the link between sugar and depression. Plus, get tips for managing your sweet tooth.
1. Refined carbohydrates linked to depression
Researchers in London discovered that a diet rich in whole foods like fruits, vegetables,
and fish, can lower your risk for depression in middle age. According to their study, people who ate processed foods like sweetened desserts, fried foods, and processed meats were more likely to be diagnosed with depression than people who largely relied on unprocessed, whole foods. You already know you should eat plenty of fruits, vegetables, and fish for heart and brain health and to help ward off chronic diseases. Now, you can pile your plate with plants in order to keep depression at bay.
2. Sugar is more addictive than cocaine A study done in rats found that the brain’s sweet receptors are not adapted to constant and high levels of sugar. This intense sweetness can stimulate the brain’s reward center and may be more pleasurable than cocaine, even in people with a drug addiction. In other words, the high from sugar is stronger than the high from cocaine. Your selfcontrol mechanisms are no match for sugar’s strength. Want to break your sugar addiction? Sugar is everywhere, from drinks and sauces to soups and sandwiches. Look for places sugar hides in your daily diet and create strategies to slowly cut back. As you eliminate sugar, your palate will adjust, and you won’t need as much sugar to reach satisfaction. Did you know? The high from sugar is stronger than the high from cocaine.
3. Sugar linked to inflammation, which is linked to depression A diet that is high in fruits and vegetables may reduce inflammation in your body’s tissues, whereas a diet that is high in refined carbs may promote inflammation.
Chronic inflammation is linked to several health conditions, including metabolic disorder, cancer, and asthma. Inflammation may also be linked to depression, according to one study. Many of the symptoms of inflammation are also common with depression, such as: •
loss of appetite
•
changes in sleep patterns
•
heightened perceptions of pain
That’s why depression may be an underlying sign of inflammation problems. Talk to your doctor if you suspect chronic inflammation. They can run tests to see if you have any other health conditions linked to inflammation. They can also offer
suggestions to help you follow an anti-inflammatory diet.
4. Insulin may help treat depression
Researchers are so confident that depression can be linked to sugar intake that they’ve studied using insulin to treat it. In one study, researchers found that people with both major depression and insulin resistance showed improvement in their depression symptoms when they were given medication to treat diabetes for 12 weeks. The effect was particularly strong in younger study participants. More research is needed before doctors can begin prescribing insulin or other diabetes medication for people with depression. However, talk to your doctor about new research and alternative treatment options.
5. Men at greater risk for sugar’s effects
Men may be more susceptible to the mental health effects of sugar than women. In one study, researchers found that men who ate 67 grams of sugar or more per day were 23 percent more likely to have depression after five years. Men who ate 40 grams of sugar or less had a lower risk of depression. The American Heart Association recommends adults eat no more than 25 (women) to 36 (men) grams of added sugar every day. More than 82 percent of Americans exceed that daily recommendation. That’s because sugar can quickly add up. For example, one -12ounce can of soda has about 39 grams of sugar, which exceeds the recommended daily amount of added sugar. According to the CDC, men also eat more calories from sugar in a day than women. Read labels carefully to spot hidden sugar. Just because something is savory, like a sauce, or healthy, like yogurt, doesn’t meant that there isn’t any added sugar, either.
6. It’s the type of carb, not the quantity, that counts
Reducing sugar doesn’t mean you need to reduce carbs. One study looked at the quantity and quality of carbs consumed by nearly 70,000 women who had completed menopause. Researchers applied a glycemic index (GI) score to each food they analyzed. Foods with high GI scores, which raise blood sugar levels more, are often made from simple carbs and filled with simple sugars. The results showed that women who ate high-GI foods had a higher risk of depression than people who ate lower-GI
foods. Women who ate a higher amount of lower-GI foods, such as vegetables and non-juiced fruit, had a lower risk for depression. The results mean that carbohydrates in general aren’t the cause for depression and other mental health disorders. Instead, it’s the quality of the carbs you eat that can impact your depression risk.
7. Eating commercial baked goods is linked with depression
Muffins, croissants, pastries, and other commercially prepared baked goods may taste good, but they may also trigger depression. Spanish researchers found that individuals who ate the most baked goods had a 38 percent higher risk of depression than individuals who ate the least number of baked goods. The researchers suggested the intake of trans fats may play a role. This type of unhealthy fat leads to inflammation and increases your risk for cardiovascular disease and heart attack. It’s commonly found in commercial baked goods. Trans fats were banned by the U.S. Food and Drug Administration (FDA). American food manufacturers have until mid-2018 to remove all trans fats from their foods. You can read food labels to find out if the food you’re eating contains trans fats. You can also focus your diet on whole foods that do not contain artificial ingredients like trans fats.
Seeking help
If you experience any signs or symptoms of depression, talk with your doctor. This common mental health disorder is treatable and manageable. The first step is asking a professional to help you understand your options. Your doctor may recommend medical treatment, such as prescription drugs. They may also recommend psychotherapy. Likewise, lifestyle changes are commonly recommended. These may include eating a diet filled with: •
fruits
•
vegetables
•
lean meats
•
whole grains
Exercise is also commonly recommended. A combination of these approaches is also commonly used.
How to quit sugar
When you’re ready to give up sugar, keep these five helpful hints in mind:
1. Cut back on the obvious sources
Sugar-sweetened beverages, including soda, energy drinks, and coffee drinks, contain a lot of added sugar. Smoothies, juice drinks, and fruit juices frequently boast big sugar numbers, too. Opt for still water, sparkling water, or chilled unsweetened tea instead of sugar-packed sips. Or squeeze a lemon or lime into your water to add natural sweetness.
2: Pick healthier desserts
Grain- and dairy-based desserts are filled with sugar and simple carbs. At the end of a big meal, pass on these filling and nutrient-light options. Instead, reach for: •
fresh fruit
•
a handful of dates
•
a square of dark chocolate
•
sautéed fruit sprinkled with cinnamon
Swap candy for fresh fruit or naturally dried fruit.
3. Choose quality carbs
Carbs aren’t all bad, but the quality does matter. Exchange simple grains for more complex options, such as whole grains. Unlike white flour, white pasta, and white rice, whole-grain varieties of these common foods cause less of a spike to your blood sugar than simple grains, and provide a bonus of nutrients that isn’t found in highly processed foods.
4. Read food labels
Food manufacturers frequently add sugar to savory foods like marinara sauce, canned soup, and even bread to boost flavor satisfaction. Flip over any box, bag, or jar you’re buying. If added sugar is one of the first five ingredients, return the product to the shelf. Here are the 56 most common names for sugar that you may find on labels.
5. Challenge yourself
Kick your sugar habit by challenging yourself — and perhaps your friends and family members — to a sugar scrub. Eliminate all added sugars and artificial sugars from your diet for two weeks. After that brief period of time, you just might find that you’ve reset your taste preferences and no longer crave the overabundance of sugar you were
eating just a few weeks before.
Takeaway
Sugars from simple carbohydrates are linked to many health issues, including depression. Work with your doctor or a registered dietitian to slowly cut back on your sugar intake. The key with sugar is not to cut it out completely. Instead, you should aim to improve your ratio of added sugar to natural sugars. However, consuming complex carbs, such as those found in fruits and vegetables, may actually lower your risk of these conditions.
Causes of Depression What is depression? Y7 Staff
Depression is a disorder affecting mood and general outlook. A loss of interest in activities or feeling sad and down are symptoms that characterize this condition. Even though most people feel sad or down for brief periods, calinical depression is more than just feeling sad.
Depression is a serious medical condition and people usually aren’t able to just get over a depressive state. Untreated depression that can cause lasting issues that include: •
employment problems
•
strain on relationships
•
drug and alcohol abuse
•
suicidal thoughts or attempts
Many people who receive effective treatment for depression will go on to live healthy and happy lives. For some, depression may be a lifelong challenge that requires treatment on a long-term basis.
Talk to your doctor if you think you are suffering from depression or a major depressive disorder. People of any age and life situation can have depression.
What causes depression? Depression isn’t a simple condition with a known cause. Some people are more susceptible to depressive episodes while others are not. It’s important to discuss symptoms with your doctor.
There are several possible causes of depression.
Genetic Depression may be an inherited condition. You may have a higher likelihood of experiencing a depressive disorder at some point in your life if you have a family member with depression. The exact genes involved are not known. It’s believed that many genes may play a factor in causing depression.
Biochemical Some people have noticeable changes in their brains with depression. Even though this potential cause isn’t understood, it does suggest depression starts with brain function. Some psychiatrists look at brain chemistry with cases of depression.
Neurotransmitters in the brain — specifically serotonin, dopamine, or norepinephrine — affect feelings of happiness and pleasure and may be out of balance in people with depression. Antidepressants work to balance these neurotransmitters, mainly serotonin. How and why these neurotransmitters get out of balance and what role they play in depressive states isn’t fully understood.
Hormonal Changes in hormone production or functioning could lead to the onset of depressive states. Any changes in hormone states — including menopause, childbirth, thyroid problems, or other disorders — could cause depression.
With postpartum depression, mothers develop symptoms of depression after giving birth. It’s normal to be emotional because of the changing hormones, but postpartum depression is a serious condition.
Seasonal As daylight hours get shorter in the winter, many people develop feelings of lethargy, tiredness, and a loss of interest in everyday activities. This condition was called seasonal affective disorder (SAD). Now it’s known as major depressive disorder with seasonal pattern. Your doctor may prescribe medication or a light box to help treat this condition. The condition also usually goes away once the days get longer.
Situational Trauma, a big change, or struggle in life can trigger a case of depression. Losing a loved one, being fired, having financial troubles, or undergoing a serious change can have a big impact on people.
What are the symptoms of depression? While the symptoms of depression can vary depending on the severity, there are some standard symptoms to watch for. Depression not only affects your thought and feelings, it can also impact how you act, what you say, and your relationships with others. Common symptoms include: •
sadness
•
tiredness
•
trouble focusing or concentrating
•
unhappiness
•
anger
•
irritability
•
frustration
•
loss of interest in pleasurable or fun activities
•
sleep issues (too much or too little)
•
no energy
•
craving unhealthy foods
•
anxiety
•
isolation
•
restlessness
•
worrying
•
trouble thinking clearly or making decisions
•
poor performance at work or school
•
dropping out of activities
•
guilt
•
suicidal thoughts or tendencies
•
pain, like headaches or muscle aches
•
drug or alcohol abuse
Some people also show signs of mania, psychotic episodes, or changes in motor abilities. These can signify other conditions that can cause depression, like bipolar disorder.
If you think someone is at immediate risk of self-harm or hurting another person: •
· Call 911 or your local emergency number.
•
· Stay with the person until help arrives.
•
· Remove any guns, knives, medications, or other things that may cause harm.
o
· Listen, but don’t judge, argue, threaten, or yell.
If you think someone is considering suicide, get help from a crisis or suicide prevention hotline. Try the National Suicide Prevention Lifeline at 800-273-8255.
What are the risk factors of depression? Many factors can increase your risk of developing depression at some point in your life. Risk factors include: •
being a woman (more women are diagnosed with depression than men)
•
having low self-esteem
•
having blood relatives with depression
•
being gay, lesbian, bisexual, or transgender
•
having other mental health disorders, like anxiety or bipolar disorder
•
abusing drugs or alcohol
•
having a serious or chronic illness
•
taking certain medications, like sleeping pills
•
living in a region of the world that has long winter nights and limited sunlight
How is depression diagnosed? To diagnose depression your doctor will do a full examination and get your medical history. They may refer you to a psychiatrist for a more in-depth evaluation. Since depression can’t be tested for using blood tests, your doctor will ask you questions about your thoughts and feelings. Your doctor will be able to diagnose you based on your symptoms and answers.
How is depression treated? In order to treat your depression your doctor may prescribe medication, psychotherapy, or both. It can take time to find a combination that works for you. Treatment solutions will be tailored to your specific case since causes and symptoms of depression can vary.
Exercise, avoiding drugs and alcohol, and sticking with a routine can help keep depression under control. Discuss your symptoms with your doctor to find an effective treatment plan.
Herbs, Vitamins, and Supplements for Depression Understanding depression Lujain Mehmood Depression is a mood disorder in which people experience feelings of sadness, loneliness, and loss of interest for long periods of time. It is a fairly common condition in the United States. As many as 1 in 13 Americans from the age 12 and older report symptoms of depression, according to the Centers for Disease Control and Prevention (CDC). Depression can lead to many symptoms, some of which are: •
loss of interest in normal activities
•
feeling sad, unhappy, or empty
•
changes in appetite
•
feeling worthless or guilty
•
anxiety or restlessness
•
difficulty sleeping, insomnia, or sleeping too much
•
irrational reactions or angry outbursts
•
difficulty concentrating or making decisions
•
thoughts of suicide or death
•
unexplained pain
Doctors don’t yet entirely understand what causes depression. Several factors may con-
tribute, including: Physical brain differences: People with depression may have physical changes in their brains. •
Chemical imbalances: Your brain’s functions are carefully controlled by a delicate balance of chemicals and neurotransmitters. If these chemicals change, you may develop symptoms of depression. •
Hormone changes: Changes in hormones may cause symptoms of depression. Hormones may change because of thyroid problems, menopause, or another condition. •
Life changes: The loss of a loved one, the end of a job or a relationship, financial stress, or trauma may trigger depression. •
Genes: If a close relative has been diagnosed with depression, you may have a genetic predisposition to developing depression as well. •
Possibilities for natural relief Traditional depression treatment uses a combination of prescription medicines and counseling or therapy. Antidepressant medicines can help resolve underlying physical problems, such as a chemical imbalance. Counseling can help you address issues and situations that might be contributing to depression, such as life changes. Though traditional treatments can be effective, you may also be interested in alternative options. Natural remedies for depression are the focus of ongoing research. Researchers have studied numerous herbs, supplements, and vitamins to determine if they can benefit people with depression. The results are mixed. Some alternative treatments hold a lot of promise. However, not every alternative treatment passes the rigorous tests of clinical trials. For that reason, many medical professionals may hesitate in their recommendation or support for these treatments.
In this guide, learn about the most widely studied alternative treatments for depression. Find out which ones show the best results, how they work, and how they’re produced.
Warning
Many herbs and supplements sold in the United States are not reviewed or approved by the U.S. Food and Drug Administration (FDA). That means these products have not been tested by the FDA for their safety and effectiveness. It’s possible that the product you buy will be unsafe, ineffective, or both. The product may also be fraudulent. •
If you’re interested in trying an alternative therapy to treat your depression, talk with your doctor, therapist, or psychiatrist. These professionals can help you determine which supplements are best for you. Not all patients with depression will benefit from alternative treatments. Still, it’s important to ask if you are interested. •
St. John’s wort (Hypericum perforatum) St. John’s wort (Hypericum perforatum) is a shrubby herb with yellow flowers. It grows wild throughout Europe, parts of Asia, parts of Africa, and the western United States. Both the leaves and the flowers are used for medicinal purposes. For centuries, St. John’s wort has been used to treat a variety of health conditions, including depression and mental health disorders. The herb also has anti-inflammatory properties, as well as antibacterial and antiviral properties. People have used it to treat infections and wounds on the skin. Today, St. John’s wort is a popular alternative antidepressant medicine in Europe. However, the FDA hasn’t approved St. John’s wort as a treatment for depression in the United States. Research is mixed on the effectiveness of this herb for depression treatment. A 2009 study published in Evidence-Based Mental Health showed the herb to be beneficial. The study found that St. John’s wort may be more effective than a placebo. The herb also appears to cause fewer unwanted side effects than traditional depression medication. However, two studies found that St. John’s wort wasn’t effective in mild and severe depression. The first study, published in the Journal of Psychiatric Research, compared the herb to a placebo. The study found that the herb failed to improve mild depression. Interestingly, this study also found that the antidepressant citalopram didn’t work better than a placebo. The second study was published in the Journal of the American Medical Association. It found St. John’s wort wasn’t effective in easing moderately severe major depression.
The flowers on the St. John’s wort plant are used to create the supplement, often in the form of teas, tablets, and capsules. Liquid extracts and tinctures are sometimes used as well. If you have mild to moderate depression, a standard dose of St. John’s wort is between 20 to 1,800 milligrams from a tablet or capsule. The average dose is 300 milligrams two or three times per day. People with severe depression can take 900 to 1,800 milligrams of the herb daily, according to the Mayo Clinic. If the supplement eases your depression symptoms, you may decide to take less. Talk with your doctor before changing your dosage. If you think St. John’s wort may be right for you as a treatment for depression, start a discussion with your doctor. St. John’s wort interacts negatively with a variety of medications. If you’re taking prescription antidepressants, cough suppressants, birth control, or blood thinners, talk to your doctor. In many cases, the herb makes other medications less effective.
SAMe S-adenosyl-L-methionine (SAMe) is a compound made naturally by the body. An artificial form of the compound can also be made in a laboratory setting. In the late 1990s, the FDA approved artificial SAMe as a dietary supplement. In Europe, the compound has been a prescription drug since the 1970s. It is prescribed to treat a variety of conditions. It may help treat depression, osteoarthritis, heart disease, attention deficit-hyperactivity disorder (ADHD), and seizures. In your body, SAMe plays a role in many important functions. In the brain, for example, SAMe helps produce serotonin, melatonin, and dopamine. Serotonin is an important chemical and neurotransmitter. Neurotransmitters help carry signals through your brain and into your body.
If you have been diagnosed with depression, you may have inadequate serotonin levels. Your doctor could prescribe a medicine that helps your brain produce and use more serotonin. You could also use SAMe to boost your serotonin levels. In a 2010 study in The American Journal of Psychiatry, researchers investigated the effectiveness of SAMe. They found that people taking prescription serotonin reuptake inhibitors (SRIs) may benefit from taking SAMe. Researchers for this study gave study participants 800 milligrams of SAMe two times a day. Compared to people who took a placebo, participants who used SAMe had fewer symptoms of major depressive disorder. SAMe doesn’t have an established dosage. A suggested dose of SAMe differs depending on how you take the supplement. In many cases, you gradually build your dosage of SAMe to reduce side effects and improve effectiveness. A 2002 report in The American Journal of Clinical Nutrition offered effective dosing information for SAMe. The report investigated successful clinical trials of the compound. The trials showed that SAMe was more effective than a placebo. It was also just as effective as tricyclic antidepressants in easing depression symptoms. The trials showed that doses of 200 to 1,600 milligrams per day were effective. However, the same report noted that more studies were necessary to determine the best doses. Injections of SAMe are also possible. The average injection ranges from 200 to 400 milligrams. An injection may be needed daily for as many as eight weeks, according to the Mayo Clinic. Injections are often administered in a doctor’s office. They may not be an option unless you can visit your doctor’s office daily. Much clinical research suggests that SAMe may have short-term beneficial qualities. However, long-term studies are lacking. Many healthcare professionals would prefer greater support for SAMe before prescribing it to patients.
If you think SAMe may help you combat your depression, discuss it with your doctor or psychiatrist. The supplement is available over the counter, but it’s important your doctor knows if you’re using it. This will help prevent potential side effects. SAMe can interfere with other medications. People who take blood thinners may have a higher bleeding risk if they also take SAMe. The compound itself can cause a variety of side effects, including dry mouth, diarrhea, dizziness, and insomnia.
5-HTP 5-hydroxytryptophan (5-HTP) is a chemical the body makes from L-tryptophan. L-tryptophan, or tryptophan, is a protein building block. Tryptophan is found naturally in some foods, but 5-HTP isn’t. Instead, your body uses tryptophan to produce 5-HTP. Dietary sources of tryptophan include: •
turkey
•
chicken
•
milk
•
seaweed
•
sunflower seeds
•
turnip and collard greens
•
potatoes
•
pumpkins
Like SAMe, 5-HTP may help raise your brain’s serotonin level. Medications that increase serotonin tend to help ease symptoms of depression. In addition to depression, 5-HTP has been used to treat several conditions, such as sleep disorders, ADHD, premenstrual syndrome, and Parkinson’s disease. Researchers believe changes in serotonin contribute to all of these conditions.
Not all research supports the use of 5-HTP, however. A 2012 analysis of -5HTP studies found that the benefits of the chemical were largely exaggerated. In fact, the study, published in the Journal of Neuropsychiatric Disease and Treatment, claims 5-HTP may make underlying symptoms of depression worse. Long-term use of 5-HTP may deplete other neurotransmitters. 5-HTP can be made from the seeds of Griffonia simplicifolia, an African plant. The seeds are manufactured into tablets and capsules. The average dose of 5-HTP is 100 to 300 milligrams taken one to three times each day. However, the proper dosage for you and your condition may be different. Talk with your doctor about the amount you should take. Once you begin having success with 5-HTP, you may be able to reduce your dose. This will help you maintain the benefits of the treatment without experiencing side effects. Be careful using 5-HTP with other medications that increase serotonin levels, including antidepressants. You may get too much serotonin from the combination of medicines. This can lead to a condition called serotonin syndrome. Serotonin syndrome can potentially cause negative side effects, including heart problems and anxiety.
Omega-3 fatty acids The heart health benefits of omega-3 fatty acids are widely reported. These essential fats may be good for relieving symptoms of depression, too. Omega-3s are also called essential fatty acids because the body needs them for normal functions. These fats are important for neurological development and growth. However, the human body can’t make omega-3s on its own.
Omega-3s are found in supplements and foods, including fish, some nut oils, and some plants. While some studies suggest omega-3 fatty acids may help relieve the signs and symptoms of depression, the overall evidence is unclear. A 2003 study in European Neuropsychopharmacology found that people who took omega3- fatty acid supplements had reduced depression symptoms. This study also suggests omega3- may be beneficial for people taking traditional antidepressants. A 2009 review of three other major studies on omega3- in depression found that the supplements yielded better results in both children and adults compared with a placebo. However, a later study found that the promise of omega3- as a treatment for depression is largely unfounded. This analysis concluded that many of the studies were too small or improperly researched.
Taking fish oil supplements for depression Omega-3 supplements are made from two sources: fish or plants. The omega-3 fatty acids from fish are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The omega-3 fatty acids derived from plant sources are called alpha-linolenic acid (ALA). It’s important you have a balance of both types in your diet. For supplement use, the oils are manufactured to make capsules. Some ALA omega-3 sources are sold as oils. EPA and DHA omega-3 fatty acids are most often recommended for people with depression. One gram of omega-3s derived from fish may be effective at reducing depression symptoms. According to the National Institutes of Health (NIH), most people can take up to 3 grams of omega-3 fish oil supplements each day without side effects or complications. For depression, the Mayo Clinic reports that a 1,000 milligram capsule with EPA has proven effective in depression treatment. These are taken once a day. If you can’t swallow one large pill at once, your doctor might recommend a smaller dosage taken
twice a day instead. Despite the potential benefits, you should talk with your doctor before beginning these supplements. Aside from the possibility of a lack of efficacy, fish oil supplements can interact negatively with other medications. They can interact with birth control pills and some high blood pressure medicines. They can also increase the risk of bleeding. People on blood thinners should avoid taking it without supervision. As a 2009 study from The Journal of Clinical Psychiatry states that omega3-s are helpful when used to bolster other treatment. But the study also noted there wasn’t enough evidence to recommend omega3-s as a sole treatment for depression. If you want to add omega-3s to your treatment routine, discuss it with your doctor. Overall, this complementary treatment seems to be most promising in people with mild or moderate depression.
Vitamin B B vitamins are important to your brain health. Vitamins B-12 and B-6 are particularly significant. They help produce and control the chemicals that influence mood and other brain functions. Indeed, low levels of these vitamins are linked to depression. To diagnose a vitamin B deficiency, your doctor may draw a blood sample for testing. If your levels are low, you can increase your vitamin B through your diet. B-rich foods include meat, fish, eggs, and dairy. If your vitamin B levels are really low or your doctor wants to increase them quickly, they may suggest a daily vitamin B supplement. In cases of severe deficiency, your doctor may recommend a B-12 shot.
Boosting vitamin B levels may help end depression symptoms. However, studies of vitamin B have mixed results. For example, a 2005 study in the Journal of Psychopharmacology found that a combination of vitamin B12- and folic acid (another type of vitamin B) reduced depression symptoms. However, other research, such as a 2005 study in Family Practice, cast doubt on the benefits of vitamin B. More research is needed before most doctors will support vitamin B supplements as an alternative to traditional antidepressants. Most multivitamins contain sufficient amounts of the most important B vitamins. If you begin using a daily multivitamin, you may not need additional supplementation. However, you can buy supplements that contain only vitamin B. Most vitamin B supplements are made from manufactured bacteria. The bacteria synthesize the vitamin, which is then put into tablets or capsules. Doses for depression range between 1 and 25 micrograms per day. The NIH recommends that adults over the age of 14 get 2.4 micrograms per day. Higher doses may be both safe and effective. However, it’s important to discuss this with your doctor before you begin using vitamin B in large doses. Vitamin B supplements are generally handled well, if taken appropriately. Side effects include diarrhea, blood clots, and itching. These are rare, however. As with many alternative treatments, vitamin B supplements can interfere with other medications and treatments. Discuss taking vitamin B with your doctor before you begin using it. They will consider possible interactions and changes that may be necessary.
Vitamin D
Vitamin D has many health benefits. Adequate levels of the “sunshine vitamin” help your body absorb calcium, which keeps your bones strong. Vitamin D may also protect against cancer, high blood pressure, and other diseases. It may even help ease symptoms of depression. The link between vitamin D and depression isn’t as well supported as with other diseases, however. People with depression tend to have low vitamin D levels, but most people in the United States are deficient in vitamin D. Increasing your levels of the vitamin might ease depression symptoms. A report published in Issues in Mental Health Nursing suggests maintaining adequate vitamin D levels may help reduce depression. The vitamin may have some effect, but more studies are needed to determine just how effective it may be. Your body makes vitamin D when your skin is exposed to sunlight. You can also get vitamin D from certain foods, including cod liver oil, milk, sardines, and eggs. For many people, supplements are the safer choice. Routine sun exposure can increase your risk for skin cancer. Also, the sun’s rays aren’t strong enough in areas north of the 37th parallel. Many people in these regions aren’t able to make enough vitamin D through sun exposure. Studies supporting the use of vitamin D for depression are limited, so dosing information is limited too. You can take the recommended daily intake, which is 600 international units (IU) each day. You may be able to take a larger dose, but the suggested average dose is between 400 and 800 IU each day, according to the Mayo Clinic. Some people are able to take much larger doses with success, but you should do this only under a doctor’s supervision. Vitamin D toxicity is a possible complication if you take too much for too long. Symptoms of vitamin D toxicity include weight loss, heart arrhythmias, and excessive urination.
However, you can’t get too much vitamin D from sun exposure. Toxicity is only a concern if you get vitamin D from supplements.
Saffron (Crocus sativus) Saffron (Crocus sativus) is a rare spice made from the dried stigma of the Crocus sativus flower. Saffron has been used for centuries to strengthen digestion, smooth menstruation, improve mood, and increase relaxation. Today, it holds promise as a potential alternative treatment for depression. A 2013 study in the Journal of Integrative Medicine found that saffron supplements actually improve mood and reduce symptoms of major depressive disorder more than placebo supplements. The study also concluded that more research is needed before saffron can become a widely used alternative. To make saffron supplements, powder from the dried Crocus sativus stigmas is turned into a capsule. One study, published in Phytotherapy Research, found the spice to be effective when subjects used 30 milligrams per day. If you take too much saffron, you may experience side effects and symptoms, such as vomiting, dizziness, and diarrhea. Saffron is generally very expensive because many plants are needed to make a tiny amount of the spice. Therefore, saffron supplements aren’t easy to find, and they can also be costly.
Kava kava (Piper methysticum)
Kava kava (Piper methysticum) might offer people with depression some relief from their symptoms. The kava plant is a tall shrub that is native to the South Pacific. Its root is used commonly for medicine. Kava can make people feel intoxicated, so teas and tinctures made from the root have been used for centuries to help increase relaxation and reduce anxiety. Kava doesn’t necessarily treat depression or the underlying causes. Instead, it may help patients who use it feel more relaxed and calm. One study published in Psychopharmacology investigated the effectiveness of kava kava. Researchers found that a water-based version of kava produced anti-anxiety and antidepressant activity in people with depression. Researchers also noted the extract brought up no safety concerns in the amount and duration studied (250 milligrams of kavalactones per day). Kava roots can be ground to a pulp and added to water to create a thick mixture that may be consumed for medicinal purposes. For over-the-counter supplements, dried kava root is crushed and then turned into a capsule. Kava is measured in kavalactones, which are the chemical compounds derived from the root. A report published in Advances of Pharmacological Sciences analyzed multiple studies on kava treatment. The method used most commonly was 300 milligrams per day for four weeks. The report pointed to a study that used 280 milligrams per day. The study showed effects or symptoms of using that amount were no worse than the placebo provided. Most people can only take kavalactones for a short period of time because of the risk of overdose and side effects. Your doctor should help you decide the right duration for you.
Kava may cause kidney damage, especially if it is used for long periods of time. Interactions between kava and other medicines may also cause serious side effects. Because studies are limited and results are inconclusive, it’s best to talk with your doctor before you consider kava as a treatment option.
A dose of knowledge The medical community supports the use of some herbs and supplements more than others. Studies of these alternative treatments are limited, and the results are sometimes inconclusive. Before doctors will recommend an herb or supplement as a treatment, multiple studies need to return favorable results. One positive study is rarely enough to persuade the medical community. If you’re interested in using herbs, vitamins, or supplements to treat or help treat your depression, consult your doctor or psychiatrist first. Many of these treatments hold promise, but some come with side effects. Some of these side effects and complications are very serious. Your doctor can help you decide if one of these alternative treatments is right for you, your symptoms, and your lifestyle.
Suicide prevention If you think someone is at immediate risk of self-harm or hurting another person: •
Call 911 or your local emergency number.
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Stay with the person until help arrives.
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Remove any guns, knives, medications, or other things that may cause harm.
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Listen, but don’t judge, argue, threaten, or yell.
If you or someone you know is considering suicide, get help from a crisis or suicide prevention hotline. Try the National Suicide Prevention Lifeline at 800-273-8255.
Depression and Diet Y7 Staff Unfortunately, there’s no specific diet that’s been proven to relieve depression. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment.
Antioxidants Prevent Cell Damage Our bodies normally make molecules called free radicals, but these can lead to cell damage, aging, and other problems. Studies show that your brain is particularly at risk. Although there’s no way to stop free radicals completely, you can lessen their destructive effect by eating foods rich in antioxidants, including: Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato •
Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato •
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Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
“Smart” Carbs Can Have a Calming Effect Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren’t sure, but carb cravings sometimes may be related to low serotonin activity. Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fiber.
Protein-Rich Foods Boost Alertness Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy. Good sources of healthy proteins include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.
Try a Mediterranean Diet for B Vitamins A Spanish study, using data from 4,211 men and 5,459 women, found that rates of depression tended to rise in men -- especially smokers -- as they got less folate. The same thing happened for women -- especially those who smoked or didn’t exercise -- but when they got less vitamin B12. This wasn’t the first study to find a link between these vitamins and depression. Researchers aren’t sure which way the influence goes: do poor nutrient levels lead to depression, or does depression lead people to eat poorly? In either case, you can get both of these B vitamins from foods in a Mediterranean diet. Legumes, nuts, many fruits, and dark green vegetables have folate. Vitamin B12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.
Get Enough Vitamin D Vitamin D receptors are located throughout the body, including your brain. A 2010 national study found that the likelihood of having depression is higher in people with low levels of vitamin D. In another study, researchers from the University of Toronto noticed that people who had symptoms of depression, particularly those with seasonal affective disorder, tended to get better when the amount of vitamin D in their bodies went up as you’d expect it to during the spring and summer. Researchers don’t know how much vitamin D is ideal, although too much can cause problems with calcium levels and how well your kidneys work.
Select Selenium-Rich Foods Studies have reported a link between low selenium and poor moods. The recommended amount for selenium is 55 micrograms a day for adults. Evidence isn’t clear that taking supplements can help. And it›s possible to get too much selenium. So it’s probably best to focus on foods: •
Beans and legumes
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Lean meat (lean pork and beef, skinless chicken and turkey)
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Low-fat dairy products
Nuts and seeds (particularly brazil nuts - but no more than one or two a day because of their high selenium content) •
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fish) •
Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
Include Omega-3 Fatty Acids Recently, scientists found that societies that don’t eat enough omega-3s may have higher rates of major depressive disorder. Other studies show that people who don’t often eat fish, a rich source of these fatty acids, are more likely to have depression. Good sources of omega-3s, including alpha-linolenic acid, are: •
Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)
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Flaxseed
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Canola and soybean oils
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Nuts, especially walnuts
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Dark green, leafy vegetables
Your Weight and Lifestyle Matter, Too People who are obese may be more likely to become depressed. And, according to several studies, people who are depressed are more likely to become obese. Researchers believe that may be the result of changes in your immune system and hormones that come with depression. Fortunately, a nutritious diet including the foods above will help you get to and stay at a healthy weight. If you’re having a hard time, talk with your doctor. Many people who are depressed also have problems with alcohol or drugs. Not only can they interfere with your mood, sleep, and motivation, they can also reduce the effectiveness of your depression medications. Drinks and foods with caffeine can trigger anxiety and make it difficult to sleep at night. Cutting back or stopping caffeine after noon each day may help you get a better night’s sleep.
Postpartum Depression (PPD) A Guide to Common Depression After Childbirth Dr. Ida Jean In the first days and weeks after childbirth, a new mother goes through a variety of emotions. She may feel many wonderful feelings including awe, joy and bliss. She may also experience difficult feelings, including sadness. Sad feelings and crying bouts that follow childbirth are known as the “baby blues.” The baby blues are common and tend to decrease within a week or two. This type of sadness is often attributed to the dramatic hormonal changes that follow childbirth.
Around one in seven women will experience something more extreme than the typical baby blues. Women that give birth and struggle with sadness, anxiety or worry for several weeks or more may have postpartum depression (PPD). While the baby blues tend to pass quickly, PPD can be long-lasting and severely affect a woman’s ability to get through her daily routine.
What are the signs and symptoms of postpartum depression? According to the Centers for Disease Control and Prevention (CDC), up to 20 percent of new mothers experience one or more symptoms of postpartum depression. Similar to other types of depression, PPD can include a number of symptoms: •
Feeling down or depressed for most of the day for several weeks or more
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Feeling distant and withdrawn from family and friends
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A loss of interest in activities (including sex)
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Changes in eating and sleeping habits
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Feeling tired most of the day
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Feeling angry or irritable
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Having feelings of anxiety, worry, panic attacks or racing thoughts
Postpartum depression symptoms may start in the first few weeks following childbirth. Sometimes, symptoms of PPD do not begin until months after birth.
Postpartum psychosis is a related mental health condition that can also develop after childbirth. This rare and serious condition includes symptoms of hallucinations (seeing or hearing things that aren’t there), paranoia, and, at times, thoughts of harming one’s self or others. Some mothers have frequent thoughts about harming their children. If you are experiencing signs of postpartum depression or postpartum psychosis, please tell someone. These conditions can be effectively treated and often respond best when treatment is started right away.
What causes postpartum depression? A number of factors can lead to postpartum depression. Women with a history of depression and other mental health conditions face a higher risk of PPD. The following factors can also increase one’s risk: •
Hormonal changes that follow childbirth
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Emotional stressors, including financial strain, job changes, illness, or the death of a loved one
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Changes in social relationships, or lack of a strong support network
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Raising a child with special needs or an infant that is challenging to care for
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Having a family history of mental health issues
While some women are predisposed to experiencing postpartum depression, PPD can affect anyone, including women who experience a normal delivery and give birth to a healthy child. Since a personal history of depression can increase the risk of postpartum depression, let your doctor know if you have struggled with depression or anxiety in the past. By taking special precautions, you may be able to reduce your risk of developing PPD.
How is postpartum depression treated? If you are having symptoms of postpartum depression, talk to your doctor or a mental health professional. Your doctor may recommend that you meet regularly with a counselor or that you start taking antidepressant medications. Often, both types of treatment are recommended. While PPD does, at times, go away on its own, symptoms usually go away more quickly with the help of medication and talk therapy.
Lifestyle changes can also help to reduce some symptoms of postpartum depression. The following strategies may help you manage the increased stress that accompanies new parenthood: •
Getting enough sleep
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Finding time to exercise
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Surrounding yourself with a supportive network of family and friends
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Eating regular, nourishing meals
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Asking others to watch your child so that you can have a much-needed break
Also, many hospitals offer support groups for new mothers. Staffed by women’s health experts, this is a great place to share your feelings in a safe, supportive place with other women who understand what you are going through. Ask your doctor about new mother support groups in your town.
You can take steps to feel better The adjustment to motherhood can be very stressful as you learn to navigate your new role, balancing care for yourself and an infant (and possibly other children and family members). This can be demanding, exhausting and overwhelming. If you are a new mom with feelings of anxiety or depression, you may even feel guilty or ashamed. It is important to know that postpartum depression is not your fault. Postpartum depression is a medical condition that can be treated. By sharing your feelings with a professional, you will be on your way to making positive changes that will have a big impact on your daily well-being.
What to Do if Winter Weather Makes You Sad Y7 Staff Do dark winter days have you feeling down? Seasonal Affective Disorder, or SAD, affects many adults and children with ADHD. Here, 6 tips for fighting depression this winter, from limiting your alcohol intake to building a support system. Seasonal Affective Disorder (SAD) is a mood disorder associated with depression and related to seasonal variations in light. SAD impacts 20-10 percent of the population in dim Nordic countries, and may disproportionately affect adults and children diagnosed with attention deficit disorder (ADHD) everywhere. “As seasons change, there is a shift in our ‘biological internal clocks’ or Circadian rhythm due partly because of changes in sunlight patterns,” says Andrea Rogers, Supervisor for Intensive Outpatient Programs in the Department of Psychiatry at Cedars-Sinai. “These changes combined with the stresses of holiday travel, sensitive family dynamics and managing expectations can build a recipe for depression during the winter months. Juggling these variables can be challenging and can make it difficult to enjoy the joys of the season.” According to the National Mental Health Association, the most difficult months for SAD sufferers are January and February, and younger persons and women are at higher risk. According to Rogers, melatonin, a sleep-related hormone secreted by the pineal gland in the brain, is produced at increased levels in the dark. Melatonin also may cause symptoms of depression. When daylight savings time ends, and it begins getting dark earlier in the day, production of the hormone increases, which may cause depressive episodes. These biological variables mixed with environmental conditions such as cold weather, emotional reactions to holidays: and anxiety can create a recipe for depression that can cast a blue cloud over winter. Phototherapy or bright light therapy has been shown to suppress the brain’s secretion of melatonin. The device most often used today is a bank of white fluorescent lights on a metal reflector and shield with a plastic screen. For mild symptoms, spending time outdoors during the day or arranging homes and work places to receive more sunlight can be helpful. Rogers recommends the following six tips to proactively reduce or eliminate environmental stressors and symptoms of SAD in people with ADHD:
Let Go of the Past Adults with attention deficit disorder sometimes struggle with feelings of failure and disappointment during the holiday season when their unrealistic expectations don’t come to fruition. Rather than trying to recreate the perfect holiday of years past, acknowledge your opportunity to build new traditions and add new wrinkles to old ones. Embrace change!
Pace Yourself Unlike any other time of year, the holiday season is a time of celebrations, family gatherings, winter activities and entertaining visitors. For adults with ADHD or parents of children with ADHD, these variables added to existing stress, anxiety, and clutter can ignite a firestorm of tension. Better manage additional responsibilities and social commitments during this time by learning to pace yourself and organize your time. Make a list and prioritize your most important activities. Accept help, and allow for quiet time at regular intervals.
Acknowledge Your Feelings
The holiday season does not automatically banish reasons for feeling sad or lonely. If you have experienced the loss of a loved one, are far from family and/or friends, or are generally affected by changes in weather and light, it is OK to acknowledge that these feelings are present — even if you choose not to express them.
Don’t Drink Too Much! Excessive drinking only perpetuates anxiety and depression. If you are prone to depression around this time of year, keep your alcohol intake to a minimum.
Create a Support System Spend time with people who are supportive and care about you. If that isn’t your family, then spend this time with friends. If you are far from home or alone during special times, make a proactive effort to build new friendships or contact someone you have lost touch with.
Seek Treatment Sometimes, SAD can get the best of us, even when proactively reducing stressors. If you are experiencing symptoms of depression during the winter months that are uncommon for you any other time of year, contact a mental health professional who can provide counseling and treatment to help you “weather the storm.”
8 WAYS TO HELP DEPRESSION AND HOPELESSNESS WITH FENG SHUI By Kathryn Weber A recent study by the US Centers for Disease Control and Prevention showed that there has been a dramatic increase in suicide among US teens, particularly teen girls, whose suicides rates roughly doubled between the years of 2007 and 2015. This 50% increase is merely a reflection of what many people today are coping with: depression. The bedfellow for depression? Hopelessness. Both of these are symptomatic with societal ills such as stress, anxiety, disconnection, and lack of a positive feeling for what the future holds. Many times, depression and hopelessness can be rooted in a lack of purpose or fulfillment. And, at one time or another, almost everyone has experienced some sort of despondency, whether through health worries, relationship or job difficulties or problems that seem insurmountable. I know I have gone through my own low periods. A period of the blues that lingers, though, is unhealthy. A despondent outlook can often show up in our homes. The home of a depressed person may depict outward signs of internal struggles. There may be excess shopping, a lack of cleaning, unmade beds, isolating, dark interiors, or clutter. There are often signs of maintenance issues, such as dripping faucets, dead plants, or peeling paint. Can feng shui help? Yes, especially when combined with other efforts such as diet, socializing, connecting with nature and finding things to do that you enjoy. Your eyes take in the world, and when you see your dark home with unmade beds, a sink full of dirty dishes, and dead plants by the front door, this can serve to reinforce a depressed state of mind and feeling of hopelessness.
Here are 8 ways to use feng shui to lift your home’s energy and improve your feeling of happiness and help you to feel hopeful again. 1. Start every day strong. One of my favorite shows was Downton Abbey. I loved how it showed the house come alive in the mornings. The fires were lighted, the curtains thrown open and sunlight streamed in. The cleaning and cooking began in earnest, and bells rang when breakfast was being served or requested. Take a cue from this TV show and start your day strong. Get going by establishing a set time to get up and getting a start on the day. Try getting up earlier and having coffee or tea leisurely. Open the curtains, read a newspaper or your tablet. Next, get dressed. Do your hair, put on make-up and look your best, even if you’re staying at home. When you look better, you feel better. Once you’re dressed, make your bed, and open the curtains in your bedroom. Go to the kitchen and make yourself breakfast, do the dishes and put them away when you’re done. A strong start to the day is a good way to shape your mind in a positive direction. And then at the end of the day, you’ll be getting into a made bed. That always feels better. 2. Unstick your home’s chi. Energy in your home can get stuck, and that can cause you to feel stuck in your life. Look around your house to where your clutter zones are. Maybe it’s a stack of mail you haven’t gotten around to sorting. Clear off the tops of your kitchen counters, tackle any piles you have around the house, such as piles of clothes in the closet, or bathroom counters that you can’t see because there’s so much stuff. One way we feel stuck is when our eyes have no room to roam. Picking up rugs, cluttered counter tops and piles, will help speed up our home’s chi and lift your spirits by giving your eyes open space. Your eyes are a fire element, and smothering from clutter and lack of visual space, can literally “put your fire out.” The eyes and heart and connected – that’s how we fall in love, right? Give your eyes some space and your heavy heart will get a lift. 3. Lift your burden. Our homes are the repository of our lives. The happiest – and the saddest – moments are often contained in them. Yet, many homes are houses of pain. They hold the wedding dress you wore but kept even after your divorce, they hold the clock from your grandmother who has passed but stopped working years ago, or maybe it’s the ashes of pets or loved ones you can’t part with. Whatever brings your energy down, does not belong in your home. Learn to let go of old obligations to things that lower your energy and serve as reminders of what or what didn’t happen in your life. I give you permission to throw them away, donate them, or put them on the curb with a sign that says free. 4. See things differently. Too often we get in a rut in our lives because our homes look the same all the time. The picture over the sofa is always over the sofa. When you need a different picture for your life, change the pictures in your home. Take them all down and then one by one begin putting them in a different place. This will force you to see your home – and your life – in a completely different way and help you out of a visual rut. Remember, our eyes and hearts are connected. 5. Watch for water.
Water is the element of sadness, depression and hopelessness. When there is depression, there is often an excess of water. That could be symbolized by a dripping faucet, a running toilet, or even too much blue or dark colors. If there is any water that pools or an area of your yard that stays wet, this can cause your energy to lower. Look around for dark colors, dark rooms, and sources of water or wetness. A good place to look is under bathroom and kitchen sinks. You may not even know you have a leak until you look for one. Get it fixed to help stop the drip, drip, drip of sadness. 6. Add movement, light, and sound. Feeling depressed can sometimes be alleviated by movement. Turn on fans, a TV, or your stereo with some happy music playing. Getting movement going, can get your chi going, and that’s good for your heart and spirit! Don’t forget about turning on lighting. Realtors know that during a showing, every light in the house should be turned on (there’s that fire element again!). This lifts the energy of the house – and a home with lifted energy is one that’s appealing to the owners and buyers. Keep the light on in the foyer and the living room. Another important area for lighting? The kitchen. This room represents fire and it should never be allowed to go out. Add a small lamp that you keep turned on night and day, or a small night light on, so that the fire element is always present. Make a daily practice of ringing a bell in your home to help clear stuck, stagnant energies. Sound cuts through old energies. Start every day ringing a bell at your front door, going in a clockwise direction, and then coming back to the door. Encircle the door three times with the bell and you will have cleared and energized your home. 7. Connect with nature. Make sure all your houseplants are healthy and lush. Look around your yard for any shrubs that have grown over the windows and cut them back. Dirty or overgrown windows will make your outlook suffer, so keep these clean and plants trimmed. Try planting a small garden or add a pot or two of flowers to a porch. Make it a point to buy fresh cut flowers each week to give your home a touch of nature. Endeavor to spend at least 30 minutes outdoors a day, even if that’s just taking a walk so you can observe the trees, the sky, birds, and the natural world to help you reconnect yourself to nature. Better still, exposure to sunlight helps improve your outlook. Many of the happiest places are ones that are sunlight-filled, such as Hawaii. Make sure you spend time outdoors, get your Vitamin D levels checked, and get some sunshine chi daily. 8. Brighten and lighten up. If you have dark or watery colors on the walls and furniture, try lightening up your home with a coat of bright paint. Sunshine or lemon yellow, bright white with colorful accents or furniture with light-colored upholstery can help brighten your home and lighten your mood. Bright colors are known mood enhancers so pick some vibrant shades to enliven your home.
How Pets Help Manage Depression By Kara Mayer Robinson
Avigayil Brown has been an animal lover her whole life. “I grew up having a lot of pets: dogs, cats, bunnies, fish, birds, and a horse,” says Brown, who’s 24 and lives in Brooklyn, NY. She has dealt with depression since she was 12, but it wasn’t until she faced a very tough round of symptoms that she began to understand how pets helped her feel well. When Brown moved into her own apartment, she was depressed and had trouble sleeping. After she adopted two rescue kittens, she started sleeping better -- and feeling better, too. “When I was lying in my bed, my cats would come and snuggle with me. If I got out of bed just to go to the bathroom, my cats followed me. It was very calming,” she says. Brown isn’t alone. In a recent survey by the Human-Animal Bond Research Institute, 74% of pet owners said having a pet improved their mental health. Studies back this up and show that activities with animals help with symptoms of depression.
What Pets Can Offer if You’re Depressed Comfort, companionship, and love. If depression makes you feel lonely, pets can break the cycle. “A pet can remind you that you’re not alone,” says Desiree Wiercyski, a life coach in Fort Wayne, IN. “Pets offer unconditional love, which can be extraordinarily soothing when feeling isolated.” Wiercyski, who also lives with depression, says her dog helps her shake off feelings of worthlessness. “My pup has been right beside me offering comfort and love, reminding me that things aren’t so bad.” Brown believes there’s something special about the love and attention her pets give her. “Animals are very connected in ways that people aren’t,” she says. Clinical psychologist Perpetua Neo, PhD, agrees. “Animals pick up on when their owners are distressed,” she says. When they sense you’re not feeling well, they offer comfort. A regular schedule. Knowing you have to feed, walk, or care for your pet may give you a sense of purpose and routine. “Even when I don’t feel like getting out of bed or leaving the house, I know they’re depending on me,” says 29-year-old Courtney Sparkman, who lives in Tulsa, OK, and
has two miniature poodles. “It helps me make it through the day.” A sense of calm. Pets have a relaxing effect. Petting or stroking an animal can improve your mood. “Touch helps increase oxytocin levels and reduces cortisol, the infamous stress-related hormone,” Wiercyski says. Even the sound of a cat purring can be soothing. Studies with therapy dogs suggest even brief interactions ease anxiety and fear, says Sandra Barker, a professor of psychiatry and director of the Center for Human-Animal Interaction at Virginia Commonwealth University. In a recent survey, people with severe depression felt more relaxed, less lonely, and had less pain after short visits with a therapy dog. Physical activity. Pet owners tend to get more exercise than people without pets. If you have a dog, for example, you’re more likely to go out for walks. Exercise is good for managing depression. Wiercyski says depression often keeps her indoors. But knowing her dog needs to go out gets her out the door. “Even just those couple minutes outside raises my mood and makes me feel like I’m capable of something productive,” she says. Social time. Depression might make you want to avoid other people, but pets can open up your world. Studies suggest pets help you get to know people, spark friendships, and build your support network. “Dogs and babies are the things that connect strangers together. When you walk your dog, you might feel inclined to speak to complete strangers,” Neo says. That’s a good thing. “Social connection is an antidote to depression.”
What to Do With Your Pet Try these tips to get the most benefits to your mental health from owning a pet. Pick the right pet. Before you choose one, decide how much time, energy, and money you have for it. Dogs are good companions, Neo says, but they’re relatively high-maintenance. If you have limited time or physical problems, an older or more independent animal may be a better fit. Cats are typically lower-maintenance. A small animal like a hamster takes up little space and can still be cheerful. Interact often. Play with your animal. Pet and massage her. The more you do, the better you may feel. “The act of giving can be very mindful and very therapeutic,” Neo says. Get up and go. Be active with your pet. Take your dog for walks. Bring your pet along to meet up with others. “The simple act of doing more can alleviate depressive
Seasonal Affective Disorder From National Institutes of Health Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, typically starting in the late fall and early winter and going away during the spring and summer. Depressive episodes linked to the summer can occur, but are much less common than winter episodes of SAD.
Signs and Symptoms Seasonal Affective Disorder (SAD) is not considered as a separate disorder. It is a type of depression displaying a recurring seasonal pattern. To be diagnosed with SAD, people must meet full criteria for major depression coinciding with specific seasons (appearing in the winter or summer months) for at least 2 years. Seasonal depressions must be much more frequent than any non-seasonal depressions.
Symptoms of Major Depression •
Feeling depressed most of the day, nearly every day
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Feeling hopeless or worthless
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Having low energy
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Losing interest in activities you once enjoyed
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Having problems with sleep
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Experiencing changes in your appetite or weight
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Feeling sluggish or agitated
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Having difficulty concentrating
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Having frequent thoughts of death or suicide.
Symptoms of the Winter Pattern of SAD include: •
Having low energy
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Hypersomnia
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Overeating
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Weight gain
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Craving for carbohydrates
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Social withdrawal (feel like “hibernating”)
Symptoms of the less frequently occurring summer seasonal affective disorder include: •
Poor appetite with associated weight loss
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Insomnia
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Agitation
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Restlessness
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Anxiety
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Episodes of violent behavior
Risk Factors Attributes that may increase your risk of SAD include: •
Being female. SAD is diagnosed four times more often in women than men.
Living far from the equator. SAD is more frequent in people who live far north or south of the equator. For example, 1 percent of those who live in Florida and 9 percent of those who live in New England or Alaska suffer from SAD. •
Family history. People with a family history of other types of depression are more likely to develop SAD than people who do not have a family history of depression. •
Having depression or bipolar disorder. The symptoms of depression may worsen with the seasons if you have one of these conditions (but SAD is diagnosed only if seasonal depressions are the most common). •
Younger Age. Younger adults have a higher risk of SAD than older adults. SAD has been reported even in children and teens. •
The causes of SAD are unknown, but research has found some biological clues: People with SAD may have trouble regulating one of the key neurotransmitters involved in mood, serotonin. One study found that people with SAD have 5 percent more serotonin transporter protein in winter months than summer months. Higher serotonin transporter protein leaves less serotonin available at the synapse because the function of the transporter is to recycle neurotransmitter back into the pre-synaptic neuron. •
People with SAD may overproduce the hormone melatonin.Darkness increases production of melatonin, which regulates sleep. As winter days become shorter, melatonin production increases, leaving people with SAD to feel sleepier and more lethargic, often with delayed circadian rhythms. •
People with SAD also may produce less Vitamin D. Vitamin D is believed to play a role in serotonin activity. Vitamin D insufficiency may be associated with clinically significant depression symptoms. •
Treatments and Therapies There are four major types of treatment for SAD: •
Medication
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Light therapy
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Psychotherapy
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Vitamin D
These may be used alone or in combination.
Medication Selective Serotonin Reuptake Inhibitors (SSRIs) are used to treat SAD. The FDA has also approved the use of bupropion, another type of antidepressant, for treating SAD. As with other medications, there are side effects to SSRIs. Talk to your doctor about the possible risks of using this medication for your condition. You may need to try several different antidepressant medications before finding the one that improves your symptoms without causing problematic side effects. For basic information about SSRIs and other mental health medications, visit NIMH’s Medications webpage. Check the FDA’s website for the latest information on warnings, patient medication guides, or newly approved medications.
Light Therapy Light therapy has been a mainstay of treatment for SAD since the 1980s. The idea behind light therapy is to replace the diminished sunshine of the fall and winter months using daily exposure to bright, artificial light. Symptoms of SAD may be relieved by sitting in front of a light box first thing in the morning, on a daily basis from the early fall until spring. Most typically, light boxes filter out the ultraviolet rays and require 20-60 minutes of exposure to 10,000 lux of cool-white fluorescent light, an amount that is about 20 times greater than ordinary indoor lighting.
Psychotherapy Cognitive behavioral therapy (CBT) is type of psychotherapy that is effective for SAD. Traditional cognitive behavioral therapy has been adapted for use with SAD (CBT-SAD). CBT-SAD relies on basic techniques of CBT such as identifying negative thoughts and replacing them with more positive thoughts along with a technique called behavioral activation. Behavioral activation seeks to help the person identify activities that are engaging and pleasurable, whether indoors or outdoors, to improve coping with winter.
Vitamin D At present, vitamin D supplementation by itself is not regarded as an effective SAD treatment. The reason behind its use is that low blood levels of vitamin D were found in people with SAD. The low levels are usually due to insufficient dietary intake or insufficient exposure to sunshine. However, the evidence for its use has been mixed. While some studies suggest vitamin D supplementation may be as effective as light therapy, others found vitamin D had no effect.
Join a Study Clinical trials are research studies that look at new ways to prevent, detect, or treat diseases and conditions, including seasonal affective disorder. During clinical trials, treatments might be new drugs or new combina-
tions of drugs, new psychotherapies or devices, or new ways to use existing treatments. The goal of clinical trials is to determine if a new test or treatment works and is safe. Although individual participants may benefit from being part of a clinical trial, participants should be aware that the primary purpose of a clinical trial is to gain new scientific knowledge so that others may be better helped in the future. Please Note: Decisions about whether to apply for a clinical trial and which ones are best suited for a given individual are best made in collaboration with your licensed health professional.
Clinical Trials at NIMH/NIH Scientists at the NIMH campus conduct research on numerous areas of study, including cognition, genetics, epidemiology, and psychiatry. The studies take place at the NIH Clinical Center in Bethesda, Maryland and usually require regular visits. After an initial phone interview to see if any of the clinical trials recruiting subjects are a good match for you, you will come to an appointment at the clinic and meet with a clinician. Visit the NIMH Clinical Trials — Participants or Join a Study for more information.
How Do I Find a Clinical Trial Near Me? To find a clinical trial near you, you can visit ClinicalTrials.gov. This is a searchable registry and results database of federally and privately supported clinical trials conducted in the United States and around the world. ClinicalTrials.gov gives you information about a trial’s purpose, who may participate, locations, and contact information for more details. This information should be used in conjunction with advice from your health provider.
Learn More Free Booklets and Brochures You can download or order free copies of the following booklets and brochures in English or en Español: Depression: What You Need to Know: This booklet contains information on depression (depressive disorder or clinical depression), including signs and symptoms, treatment and support options, and a listing of additional resources. •
Depression: This brochure describes the two most common types of depression: major depression, and persistent depressive disorder. It lists symptoms, treatment options, and how the condition may look different in women, men, seniors, and children. •
Depression and College Students: This booklet describes what depression is, how it affects college students, and treatment options. •
Teen Depression: This flier for teens describes depression and how it differs from regular sadness. It also describes symptoms, causes, and treatments, with information on getting help and coping. •
Federal Resources •
MedlinePlus offers information in English and en Español.
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Seasonal Affective Disorder - Medline Plus: Medical Encyclopedia
Research and Statistics •
ClinicalTrials.gov: Seasonal Affective Disorder
Journal Articles: References and abstracts from MEDLINE/PubMed (National Library of Medicine). •
Statistics: Major Depression Among Adults: This webpage provides information on the statistics currently available on the prevalence and treatment of depression among adults in the U.S. •
Statistics: Major Depression with Severe Impairment Among Adults: This webpage provides information on the statistics currently available on the prevalence and treatment of severe depression among adults in the U.S. •
Statistics: Major Depression with Severe Impairment Among Adolescents: This webpage provides information on the statistics currently available on the prevalence and treatment of severe depression among adolescents in the U.S. •
How Video Games Can Teach Your Brain to Fight Depression
If you develop a “gameful” mindset, you’ll be more motivated and resilient in the face of everyday challenges. Lauren Green Purposeful game play builds self-confidence and real-world problem-solving skills. What’s the opposite of play? Your first instinct is probably to say: “work.” But there’s another, better answer to the same question that could be the key to developing powerful new treatments in the field of mental health. The opposite of play isn’t work. It’s depression. This idea was first offered up by Brian Sutton-Smith, a noted psychologist of play who died earlier this year. Sutton-Smith became well known in the 1950s and ’60s for studying children and adults at play. He observed that most people tend to experience stronger self-confidence, increased physical energy, and powerful positive emotions, like curiosity and excitement, during play. This is a perfect contrast to depression. People who are clinically depressed lack the physical energy to engage with ordinary everyday tasks. They’re overwhelmingly pessimistic, particularly about their own capabilities. And they experience a distinct absence of positive emotion. Sutton-Smith did most of his research long before the technological advances that allow scientists today to scan brains for evidence of blood flow patterns related to mental illness and well-being. And he worked long before the explosion of video gaming—according to a meta-analysis I performed, more than 1.23 billion people play globally, including 155 million people in the United States. But thanks to a rapidly growing body of scientific research, we now know that his intuition that “the opposite of play is depression” is a perfectly apt description at a neurological level of what’s going on with these 1.23 billion video gamers. In the past few years, multiple fMRI studies, including a seminal one conducted at Stanford University, have peered into the brains of gamers. Their results show that when we play video games, two regions of the brain are continually hyperstimulated: the region most associated with motivation and goal-orientation (often referred to as “the reward pathways”) and the region most associated with learning and memory (the hippocampus). When you think about the experience of playing a video game, it makes perfect sense that these two regions of the brain would be hyperactivated. When we play games, we’re immediately and constantly focused on a goal. Whether it’s to solve a puzzle, find hidden objects, reach a finish line, or score more points than other players, the goal focuses our attention and creates a sense of motivation and determination. As we anticipate our potential success, our reward pathways light up. Meanwhile, all video games—not just “educational” games—are designed to be learning experiences. Level 1 of any game is easy, because players are usually not very good at a new game the first time they try it. Immediately, the learning process kicks in, as they figure out the rules, test different strategies, and improve their skills. Crucially, as players succeed and advance in any video game, it gets harder, which requires players to continue to learn and improve for as long as they’re playing. This experience of consistently getting better at something is perhaps the signature pleasure of all video games. When there is nothing else to learn, and no way to keep improving, we usually stop playing. This is why adults don’t play tic-tac-toe! But as long as the game requires us to improve, our hippocampus will be engaged.
If you’ve ever wondered how you—or a loved one—can fail 20 times in a row at an Angry Birdsor Candy Crush Saga level and yet still be enthusiastic and determined to try just one more time, this distinct neurological activation pattern is the reason why. To nonplayers, this tendency to keep trying again and again to finish a game level can seem obsessive and irrational. But it’s exactly the resilient behavior you would expect from someone whose brain has been primed both to stay focused on her goal and to gain confidence in her ability to learn and get better. Now here’s where it gets really interesting to researchers like me who are interested in the connection between gameplay and depression: These two regions of the brain, the reward pathways and the hippocampus, are the same two regions that get chronicallyunderstimulated, and that even shrink over time, when we’re clinically depressed. In other words: Video game play is literally the neurological opposite of depression. When the reward pathways are underactivated, we can’t anticipate success. As a result, we feel pessimistic and lack the motivation to do—well, anything. And a lack of blood flow to, or even shrinking gray matter in, the hippocampus is associated with difficulty learning new skills or developing effective coping strategies— which makes it all the harder to get better at anything, let alone from depression. No wonder several major video game studies have showed a correlation between playing more than 20 or 30 hours a week (depending on the study) and depression! Some researchers originally interpreted this as evidence that video games can cause depression. But today, a more common interpretation among the researchers that I compare notes with is that many depressed players are actually attempting to self-medicate with games. They experience a dramatic sense of relief from their symptoms while playing, and therefore, the more depressed they feel, the more they play. Self-medicating with games can be a dangerous path to go down. If you play games with an “escapist” mindset—that is, to ignore your problems, to block unpleasant emotions, or to avoid confronting stressful situations—you’re more likely to suffer some of the negative effects that many studies have found associated with playing games, like anxiety, depression, or social isolation. That’s because the more depressed you feel or the more stressful your life gets, the more you play games—and the less time and effort you put into action that could help solve your real-life problems. Your problems therefore get worse, so you spend more time gaming to escape them. It’s a vicious cycle. If you know someone who is addicted to games, they are almost certainly playing with an escapist mindset. In fact, researchers have found that “the use of games to escape daily life” is the No. 1 factor that predicts excessive or pathological game play. Alarmingly, a whopping 41 percent of frequent game players say they “play video games to escape daily life.” Well-meaning parents, spouses, and educators make the situation worse by admonishing gamers to “put down the game and do something real,” or to “stop wasting so much time.” This kind of nudging, while well intentioned, conditions gamers to believe that play has no purpose, no meaningful connection to everyday life. In turn, this makes them more likely to view games as an “escape” from reality—and therefore, more likely to become addicted or negatively impacted by them. But playing games to change our mood doesn’t have to be problematic. The key is to play your favorite games with a purpose—with a positive goal, such as developing your creativity (in a game like Minecraft), learning to solve new problems (in a game like Portal), strengthening relationships with friends and family (with Words With Friends), getting better at bouncing back from failure (in Call of Duty), or improving your performance in high-pressure situations (with League of Legends).
Researchers have found that this kind of purposeful game play builds self-confidence and real-world problem-solving skills. More important, it has the opposite impact of escapism: Playing to get better at something (anything!) really does help you become less depressed, better connected, and more resilient in real life. That’s because every time you play, you think about the mental, emotional, and social resources you’re building up. You don’t see game play as artificially divorced from “real life.” Instead, you see play as an important way to help you practice real and meaningful skills. You don’t have to change the games you play—you just need to focus on the way the games are making you better. When you do, you become more likely to believe that the strengths you build while playing are strengths that you can bring to your everyday challenges. In fact, as I show in my new book Superbetter, the more you consciously think about how games help you get better, the easier it becomes to activate your gameful mindset—the mindset characterized by increased activity in the reward pathways and the hippocampus, the mindset that represents the neurological opposite of depression—in the face of real-life obstacles. I’ve tested this hypothesis in my own work over the past five years to see if individuals battling depression, anxiety, and traumatic brain injury can be taught to apply “gameful” ways of thinking and problem-solving to their real-life health challenges. So far, the results have been compelling. In a randomized controlled study conducted last year with psychology researchers at the University of Pennsylvania, we found that after 30 days of being coached to approach their daily challenges like a game, clinically depressed individuals were significantly less depressed and anxious, and experienced better moods and higher self-efficacy, or the feeling that they had the skills and abilities necessary to successfully solve their own problems. (Participants used an app called “SuperBetter” specifically designed for this purpose.) And in a clinical trial completed earlier this year, funded by the National Institutes of Health and conducted by Ohio State University Medical Research Center, we found a similar reduction in depression and improvement in mood among patients with mild to moderate traumatic brain injury who followed the same SuperBetter program. I’m excited about the potential for a systematic approach like SuperBetter to help people learn to be as mentally and emotionally resilient in everyday life as they are games. But you don’t need a special program to benefit from the idea that the opposite of play isn’t work, it’s depression. Anyone can learn to be more mentally and emotionally resilient in the face of tough obstacles, just by beginning to think and talk about the ways that games help them get better. Although everyday life may not always activate your brain in the same way as a video game, you can start to see yourself as someone who is goal-oriented, resilient in the face of setbacks, and always able to learn and improve. If you have an avid game player in your life, start a conversation with him or her about how games can make us better. Here are some powerful questions to ask any gamer in your life—or to ask yourself, if you frequently play games: What makes this game hard? What skills or abilities do you need to be good at this game? What have you gotten better at since you started playing this game? Is there a part of your everyday life where you could apply the same skills or talents to solve a problem or achieve a goal? And then, be sure to follow up with the single most powerful question you can ask a gamer, because connecting is always better than escaping (and because maybe you could use a little extra resilience yourself!): Can I play with you?
Is a Vitamin D Deficiency Causing Your Depression? Jenny Waung Vitamin D is known as the “sunshine” vitamin. It is an essential fat-soluble nutrient. It helps keep bones healthy and strong, helps cell growth, and benefits immune function.
Your body absorbs vitamin D primarily through sun exposure, although dietary supplements and certain foods are also sources of the nutrient.
Vitamin D deficiency occurs when your body doesn’t absorb the recommend levels. Insufficient vitamin D levels can cause your bones to become misshapen, brittle, or thin. It can also lead to a number of health problems, including: •
bone softening (osteomalacia)
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low bone density (osteopenia)
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osteoarthritis
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heart disease
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cancer
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rickets in children
Vitamin D and depression Studies have shown a link between vitamin D deficiency and depression. Researchers behind a 2013 meta-analysis noticed that study participants with depression also had low vitamin D levels. The same analysis found that, statistically, people with low vitamin D were at a much greater risk of depression.
The researchers believe that because vitamin D is important to brain function, insufficient nutrient levels may play a role in depression and other mental illnesses. An earlier 2005 study identified vitamin D receptors in the same areas of the brain associated with depression.
Risk factors for vitamin D deficiency Limited sun exposure, lifestyle, and age can contribute to low vitamin D levels. Keep reading to learn more about the risk factors for vitamin D deficiency.
Sun exposure Sunlight exposure is the primary source of vitamin D for most people. If you stay out of the sun or use too much sunblock you limit your exposure. That can lead to vitamin D deficiency.
The amount of sun exposure you need will depend on your climate, the time of day, and the time of year. People with lighter skin tend to absorb vitamin D more quickly. You may need anywhere from 15 minutes to 2 hours of exposure per day to get enough vitamin D from sun exposure alone.
Diet Few foods are naturally rich in vitamin D. Eat more of these great natural sources of vitamin D to increase your intake: •
salmon
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mackerel
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other fatty fish
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fish liver oils
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animal fats
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vitamin D fortified food products, like orange juice and cereal
If you adhere to a vegan or vegetarian diet, there’s a chance you’re not getting enough vitamin D.
Darker skin tone People who have darker skin have greater amounts of melanin. Melanin reduces vitamin D production in the skin.
A 2006 study found that in the United States, vitamin D deficiency is more prevalent among African-Americans than other American populations. It›s unclear if lower vitamin D levels in people with darker skin have serious health implications.
If you are concerned about your vitamin D production from sun exposure, talk with your doctor about what you can do and try adding more foods rich in vitamin D to your diet.
Higher latitudes Studies published in The Journal of Nutrition and the International Journal of Circumpolar Health both found that people living in northern latitudes, such as the northern half of the United States might have lower vitamin D levels.
If the area where you live gets less sun, you may need to spend more time outside to increase your sun exposure.
Obesity A link exists between vitamin D deficiency and people with a body mass index (BMI) of
30 or higher. People who are obese may need to absorb more vitamin D than people of average weight in order to reach recommended nutrient levels.
If your BMI is 30 or higher, work with your doctor to come up with a manageable weight loss plan.
Age Age can contribute to vitamin D deficiency. As you get older, your skin becomes less efficient at synthesizing vitamin D. Older adults also tend to limit time in the sun and may eat diets with insufficient amounts of vitamin D.
Symptoms If you have a vitamin D deficiency, you may experience: •
aching bones
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fatigue or drowsiness
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weakness and pain of the muscles and joints
You may also experience symptoms of depression that include: •
overwhelming sadness, hopelessness, and helplessness
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thoughts of death or suicide
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insomnia or excessive sleepiness, known as hypersomnia
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loss of interest in activities you once enjoyed
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lethargy
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excessive weight loss or weight gain
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loss of appetite
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problems concentrating
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forgetfulness
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loss of sexual interest
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headaches or back pains
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anxiety
If you are experiencing any of these symptoms of depression, it’s important that you make an appointment to see your doctor right away.
Diagnosis To diagnose vitamin D deficiency, your doctor will order a blood test to measure the amount of vitamin D in your blood.
To diagnose depression, your doctor will ask you questions about your symptoms. You may also be asked to complete a self-assessment. Depression cannot be diagnosed using a blood test.
Your doctor will also ask you questions and perform a physical exam to determine if you have depression. And there may be other exams and lab tests to rule out any underlying issues, or whether some symptoms of depression might be linked to a vitamin D deficiency.
Treatment You can treat vitamin D deficiency and its symptoms by increasing your intake. Ways you can intake more vitamin D include:
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taking vitamin D supplements
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increasing your sun exposure
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eating foods containing vitamin D or that are fortified with vitamin D
To treat depression, psychotherapy and antidepressant medications are common treatments. They can be incorporated separately or in combination, depending on your symptoms and treatment goals.
If your depression is related to a vitamin D deficiency, increasing your vitamin D may help relieve your symptoms.
Speak with your doctor about your treatment options and what would work best for you.
People with depression can also take steps to alleviate symptoms of depression. Some of your options may include:
Joining a support group Support groups can help you connect with other people online, by phone, or out in your community who are experiencing similar symptoms. They can offer compassion and encouragement.
Exercising regularly Routine exercise can help reduce symptoms of depression by releasing “feel-good” chemicals like endorphins in the brain. Exercise can also reduce immune system chemicals that worsen depression. Start out with 30 minutes of cardio three times a week, and add on days and minutes as needed.
Keeping a regular sleep schedule
Insomnia, hypersomnia, and other sleep issues have been linked to depression. To cope with these symptoms, create a regular sleep schedule. That could mean setting a sleep and wake alarm. You might also keep a journal to log how long you slept and the quality of your sleep. This will help track your progress.
Reaching out to loved ones Your friends and family can give you support and strength as you cope with your symptoms. It’s important you let your loved ones know how to help and when their actions are not helpful to your treatment plan.
Outlook Vitamin D is vital to your physical and mental health. Insufficient vitamin D levels can lead to a number of health problems, including depression. Some ways to treat depression related to insufficient vitamin D levels include: •
getting more sun
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adding foods rich in vitamin D to your diet
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maintaining a healthy weight
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taking nutrient supplements
Speak with your doctor about your best treatment options.
«We Pass the years as though they were ages... they dwell in us as if they were days.» Dr. H Farhat MD.