Depression

How sleep duration can up depression risk

A genetic study of adult twins and a community-based study of adolescents have linked sleep duration with depression.

“Healthy sleep is a necessity for physical, mental and emotional well-being,” American Academy of Sleep Medicine President Dr. M. Safwan Badr, said.

“This new research emphasizes that we can make an investment in our health by prioritizing sleep,” Badr said.

A study of 1,788 adult twins is the first to demonstrate a gene by environment interaction between self-reported habitual sleep duration and depressive symptoms.

Results suggest that sleep durations outside the normal range increase the genetic risk for depressive symptoms.

Among twins with a normal sleep duration of seven to 8.9 hours per night, the total heritability of depressive symptoms was 27 percent.

However, the genetic influence on depressive symptoms increased to 53 percent among twins with a short sleep duration of five hours per night and 49 percent among those who reported sleeping 10 hours per night.

“We were surprised that the heritability of depressive symptoms in twins with very short sleep was nearly twice the heritability in twins sleeping normal amounts of time,” principal investigator Dr. Nathaniel Watson, associate professor of neurology and co-director of the University of Washington Medicine Sleep Center in Seattle, said.

“Both short and excessively long sleep durations appear to activate genes related to depressive symptoms ,” Watson, who also serves on the board of directors of the American Academy of Sleep Medicine, said.

According to Watson, the study suggests that optimizing sleep may be one way to maximize the effectiveness of treatments for depression such as psychotherapy.

Another study of 4,175 individuals between 11 and 17 years of age is the first to document reciprocal effects for major depression and short sleep duration among adolescents using prospective data.

Results suggest sleeping six hours or less per night increases the risk for major depression, which in turn increases the risk for decreased sleep among adolescents.

The studies are published in the journal Sleep.

Source: The siasat Daily

Sharing your stress can reduce fears, study shows

A new study from the University of Southern California’s Marshall School of Business in Los Angeles suggests stress isn’t something you should keep to yourself.

Research published in Social Psychological and Personality Science suggests sharing your stress with someone who is having a similar emotional reaction may reduce stress levels more than sharing with someone who is not experiencing similar stress levels.

In the study, researchers measured participants’ emotional states, levels of the stress hormone cortisol and perception of threat when faced with the task of preparing and giving a videotaped speech. The 52 female undergraduate participants were divided into pairs and encouraged to discuss how they felt about the situation before giving their speeches.

Researchers found that when the pairs were in a similar emotional state, it helped buffer each individual against high levels of stress.

Their findings could be useful for people experiencing stress at work.

“For instance, when you’re putting together an important presentation or working on a high-stakes project, these are situations that can be threatening and you may experience heightened stress,” study leader Sarah Townsend, assistant professor of management and organization at the USC Marshall School of Business, told Medical News Today. “But talking with a colleague who shares your emotional state can help decrease this stress.”

Source; Fox news

Testosterone no hope for early menopause

Bringing testosterone levels up to normal for women who lose ovarian function owing to early natural menopause or hysterectomy is of no good, shows research.

Before age 40, ovaries stop functioning in about 1 percent of women without some obvious genetic abnormality to blame, bringing on an early menopause.

Called ‘primary ovarian insufficiency’ or POI, the condition can spell not only infertility and other physical problems but also depression and decreased quality of life.

Adding back lost estrogen and progesterone helps.

But ovaries normally produce testosterone too which has mental and physical effects.

According to a study by the National Institutes of Health Clinical Center in Bethesda, Maryland, adding testosterone for women who lose ovarian function have not yielded consistent results.

In the controlled study, 61 women used placebo patches and 67 women used patches that delivered 150 micrograms of testosterone a day.

After 12 months, testosterone levels were back up to normal for the women who got the treatment.

The researchers saw no detrimental effects of testosterone but they found no significant improvement either in measurements of quality of life, self esteem and mood compared with placebo, said the study published in Menopause, the journal of The North American Menopause Society (NAMS).

“Bringing testosterone back to normal doesn’t help these aspects of life, suggesting that it’s something other than testosterone that plays a role in mood problems for women with POI,” said researchers.

“This study makes an important contribution toward understanding what testosterone can and cannot do,” added NAMS executive director Margery Gass.

Source: Times of India

10 Natural Ways to Ease Depression

If you are suffering from depression or seasonal depression, there are many natural options that can help. Of course, you should always see a doctor as well.

1. Supplement with Vitamin D

This vitamin, which is more accurately termed a hormone, has been recently found to play a role in the number of depressive symptoms experienced. Researchers at the University of Massachusetts studied a group of post-menopausal women for a possible correlation between vitamin D and the symptoms of depression. They found that the lower the levels of vitamin D the women had, the more likely they were to experience symptoms of depression.

2. Eat Complex Carbs

If you’re eating a high protein diet or if your diet lacks whole grains, you may be deficient in the building blocks to make important the important neurotransmitter serotonin in your brain—a natural chemical that helps regulate mood. Add fruits and vegetables, beans, and whole grains to your diet.

3. Skip the Caffeine

Research links caffeinated beverages with suppression of serotonin. By skipping the coffee or tea, you’ll give your brain a better chance to make sufficient serotonin to maintain balanced moods.

4. Boost Your Omega 3s

Finnish researchers found that people who ate fish less than once a week had a 31 percent increase in incidence of mild to moderate depression compared to those who ate fish more often than that. Wild salmon and sardines are good sources of Omega 3s. Excellent vegetarian options include: raw walnuts, walnut oil, ground flaxseeds, and flaxseed oil.

5. Eliminate Alcohol

Alcohol is a depressant. If you’re suffering from depression or prone to this disorder, skip the alcoholic beverage.

6. Take St. John’s Wort

The powerful herb frequently gets a bad rap in the media, largely because pharmaceutical drugs interact with it. Whenever that happens the natural, more cost-effective, and lower-side-effect herb is blamed. But, this herb has been found in numerous studies to be effective against mild to moderate depression. Follow the instructions on the package. And, if you’re taking any pharmaceutical drugs, consult your pharmacist or nutritionist before taking St. John’s Wort. A typical dose for depression is 300 mg three times daily.

7. Add SAM-e

Pronounced “Sammy,” this supplement is widely prescribed for depression in Europe. SAM-e is a naturally-occurring substance found in all living cells. Low levels can play a role in depression. Dozens of animal studies found that SAM-e caused significant results in only a few weeks of supplementation, due to its ability to boost three neurotransmitters: serotonin, dopamine, and norepinephrine—all of which are involved in mood regulation. A typical dose for depression is 1600 milligrams daily.

8. Get Adequate Magnesium

Magnesium is critical for the production and function of mood-regulating serotonin, yet experts estimate that approximately 80 percent of the population is deficient. Leafy greens and raw, unsalted almonds are good sources of magnesium. Supplementing with 800 mg daily is common for depression.

9. To B or Not to B

When it comes to depression, consider adding a B-complex supplement to your daily diet. Make sure you choose a natural supplement free of artificial colors, flavors, or fillers. A 100 milligram supplement is a commonly prescribed dose for depression sufferers (with 100 MICROgrams of folate and B12).

10. Walk it Off

Research links insufficient exercise with depressive symptoms. While it can be difficult to get motivated to get outdoors during the winter months, it is a valuable mood booster. Try to go for a brisk walk at least three or four times a week.

Source: care2

Feeling too skinny may lead to depression, drugs

You may not be as skinny as you think you are. Teenagers who think they are too skinny when they actually have a healthy weight are at greater risk of being depressed, says a study.

“Teenage boys who feel they are underweight and report being the victim of bullying are also more likely to use steroids and feel depressed than other boys their age,” according to the findings reported by the American Psychological Association.

Also, boys who inaccurately see themselves as overweight are also more likely to be depressed than boys who think they are of average weight, added the study published in the journal Psychology of Men and Masculinity.

“Teenage girls tend to strive for zero size whereas teenage boys tend to emphasise a more muscular body type. We found that some of these boys who feel they are unable to achieve that often unattainable image may be taking drastic measures,” said Aaron Blashill, staff psychologist at Massachusetts General Hospital and faculty member at Harvard Medical School.

The research was based on two large, nationally representative samples of teenage boys in the US.

The first sample included 2,139 boys who were about 16-years old in 1996 at the beginning of the study and were followed for 13 years.

The second data came from a 2009 nationally representative survey of 8,065 ninth- through 12th-grade boys in the US.

“Doctors working with depressed teenage boys, particularly those who think they are underweight and/or bullied based on their appearance, should be mindful of the possibility of steroid use,” Blashill suggested.

“Cognitive-behavioural therapy has proven to be effective for body image concerns and could be helpful for boys considering using or already using steroids,” the study said.

Source: Business standard

10 Nondrug Remedies for Depression

Lifting depression without an Rx

Depression affects nearly 16 million Americans annually, and a large portion of those people take antidepressant drugs.

While antidepressants have been shown to help those with moderate to severe depression, they are usually less effective for those with mild depression.

If you don’t respond to antidepressants (or even if you do), you may want to explore nondrug remedies to lift your depression.

Exercise
Exercise can relieve depression, possibly by altering the mood-regulating brain chemicals norepinephrine and serotonin.

It may also release the endorphins responsible for the “runner’s high” that some experience.

P. Murali Doraiswamy, MD, professor of psychiatry and behavioral sciences at Duke University School of Medicine, in Durham, N.C., recommends exercising three to five times a week for 20 to 30 minutes. Aerobic exercise, such as brisk walking on a treadmill, is best, but “any degree of exercise is better than none,” he says.

Light therapy
During the short, dark days of winter, some people are prone to a type of depression called seasonal affective disorder.

One way to ease symptoms may be light therapy, in which you sit near a brightly lit box that mimics outdoor light. The therapy generally starts with daily sessions of about 15 minutes and increases to up to two hours daily. The timing depends upon the severity of symptoms and the intensity of the light, which a doctor can determine. Although the therapy doesn’t cure depression, it can ease symptoms, sometimes after only a couple days.

Mood diary
Therapy that teaches people about positive thinking can relieve depression, research suggests.

Dr. Doraiswamy recommends keeping a mood diary. “This is a tool used to train someone to keep track of positive things that are happening in their lives and not let single negative events wear them down,” he says.

A mood diary keeps negative events in perspective and serves as a reminder that good days do happen.

Dr. Doraiswamy recommends not writing in a diary daily if it feels like too much work; once-a-week entries are easier to stick with.

Acupuncture
As with many alternative therapies, there isn’t a heap of data that proves acupuncture relieves depression. But a handful of research suggests it might.

One small University of Arizona study of 33 women with depression found that 64% of participants went into remission after acupuncture, compared to 27% in the no-treatment group.

In a second study in the Journal of Affective Disorders, 70 patients with a major depressive disorder who were already taking an antidepressant seemed to show more improvement if they had acupuncture, compared to those who did not.

Support groups
Support groups used to be standard in psychiatric settings, Dr. Doraiswamy says. But, he adds, they aren’t used as frequently today, although they are an excellent way to help treat mild forms of depression.

These groups provide education on depression, a community of support, and the opportunity to learn from people dealing with similar issues.

As an alternative for those not interested in talking about depression, Dr. Doraiswamy recommends just finding a group that shares your interests, whether it’s a book club or yoga

Cognitive behavioral therapy
Dr. Doraiswamy calls cognitive behavioral therapy (CBT) “sophisticated education” for people with depression.

It is based on the fact that thoughts trigger feelings. Being aware of your thoughts and learning to change destructive patterns could alter the way your brain works and your reaction to situations.

CBT is considered short-term therapy, often lasting for 10 to 20 sessions. It has been shown to be as effective as medication in treating mild to moderate depression.

Fish oil
This supplement contains omega-3 fatty acids, which are found in fish, including salmon, albacore tuna, and herring.

Studies on fish oil are inconclusive, but it is thought that being deficient in this fatty acid at certain times (like during the postpartum period) can cause mood swings and depression.

In areas where consumption of foods with omega-3 is high, people tend to have lower rates of depression.

Meditation
Promising research suggests that meditation may play a role in preventing depression relapse. The research focused on mindfulness-based cognitive therapy, which combines traditional meditation with cognitive behavioral approaches.

In two studies, people were treated with antidepressants until their symptoms subsided. Then one group continued taking the medication while another went on a regimen of meditation therapy.

Relapse rates for people using meditation were the same as those taking antidepressants (about 30%), and lower than those on a placebo (about 70%) in one study.

The second study found that 47% of the meditation group relapsed, compared to 60% of the people on antidepressants alone.

Yoga
Striking a pose may alleviate stress and symptoms of depression. Studies have shown that in both people with emotional distress and major depression, practicing yoga reduces stress, hostility, anxiety, and depression, and improves energy, sleep quality, and well-being.

Although there aren’t too many studies on the topic, yoga may prove to be a simple, low-risk tool for improving depression.

Source: Health

 

Meditation’s Effects Similar to Pills for Anxiety, Depression, and Pain

In a review of randomized clinical trials, Johns Hopkins researchers find that meditation is effective for combatting common mental health woes.

Meditation has been used for centuries, but its benefits have been primarily anecdotal, whether it’s a Tibetan monk blocking out pain to walk across hot coals or a college student meditating to cope with the loss of a loved one.

Now, researchers at Johns Hopkins University have applied scientific analysis to the practice and found that mindfulness meditation programs, which promote heightened awareness, can help with common mental health problems.

The study, published in the journal JAMA Internal Medicine, found measurable evidence of improvement in anxiety, depression, pain, and stress after eight weeks of treatment.

“For example, the effect size for the effect on depression was 0.3, which is what would be expected with the use of an anti-depressant,” the researchers said.

To come to these conclusions, researchers evaluated existing studies on meditation and rated them based on scientific standards of bias risk, precision, directness, and consistency. In the end, they analyzed 47 randomized clinical trials with a total of 3,515 participants.

Dr. Kevin Barrows, director of mindfulness programs at the University of California, San Francisco’s Osher Center for Integrative Medicine, said the study’s findings were “not surprising, but affirming.” He said that meditation often receives unfair criticism because studies on its effectiveness do not always meet the rigorous scientific standard of research.

“This a refutation of that,” Barrows, who was not involved in the JAMA study, told Healthline. “This is a scientifically rigorous study. It does corroborate the efficacy of mindfulness.”

What Is Mindfulness Meditation?
Mindfulness meditation, or vipassana, involves periods of time spent becoming more aware of one’s body and surroundings. It can be as simple as counting your breaths with your eyes closed, but to get the full benefits, it takes practice.

The goal of this kind of meditation is to simply be aware of the full circumstances of being alive.

In the book Mindfulness in Plain English, the Ven. Henepola Gunaratana, a Buddhist monk from Sri Lanka, writes that the goal of meditation is not to change the world around us, but to control our reaction to it.

“Vipassana is a form of mental training that will teach you to experience the world in an entirely new way. You will learn for the first time what is truly happening to you, around you, and within you,” Gunaratana wrote. “It is a process of self-discovery, a participatory investigation in which you observe your own experiences while participating in them, and as they occur.”

Mindfulness meditation has been used as a complimentary therapy for mental problems for generations, but the new empirical evidence may help the practice become more widely accepted in the mainstream health field.

Source: cbs news

 

Top 5 reasons to indulge in a chocolate treat

Are you keeping a distance from indulging in your favourite chocolate treat, only because all that you are worried about is putting on those extra pounds? Surely, you are not aware of the wonders that a piece of chocolate can do to your health.

Hold on; don’t jump on to grab a bar of chocolate yet. Your favourite milk chocolate or white chocolate may not give you the desired benefits. It’s the dark chocolate, that is power packed with health benefits and when taken in moderation can actually help keep your heart healthy, improve brain power and even help maintain a slimmer figure. There are 5 Proven Reasons You Should Be Eating More Dark Chocolate. Here are the top excuses that make when indulging in a chocolate treat:

Keeps heart healthy: Dark chocolate (containing at least 60% cocoa solids) helps protect against cardiovascular events, such as heart attacks and strokes.

Flavanols present in cocoa produce a chemical in the body called nitric oxide which helps relax blood vessels making it easier for blood to pass through them. Moderate consumption of dark chocolate can help lower blood pressure, “bad” LDL cholesterol and the risk of heart diseases.
Improves brain power: The antioxidants in dark chocolate help improve blood flow to the brain, thus enhancing your cognitive ability. In a study published in online issue of Neurology, the medical journal of the American Academy of Neurology, researchers found that drinking hot chocolate did help older people keep their brains healthy and their thinking skills sharp. Helps deal with mood swings: Dealing with terrible mood swings? Bite on a chocolate.

Chocolate contains phenylethylamine (PEA), the same chemical our brain creates when one falls in love. The magnesium content in chocolate aids relaxation; anandamide- a neurotransmitter- helps regulate mood, and phenylethylamine raises endorphin levels making you feel happier.
Helps manage weight: Unlike the popular assumption that eating chocolates can lead to weight gain, consuming dark chocolate in moderation can actually help you keep your BMI (body mass index) in check.

Chocolates boost metabolism, thus balancing out the calorie intake. Rich in fiber, it can actually help keep you full for long, so you’ll eat less. Chocolates may even reduce cravings for sweet, salty and fatty foods. May help fight diabetes: According to a study, eating dark chocolate improves the body’s ability to metabolise sugar.

The team concluded that flavanol was responsible for the effect because it neutralised potentially cell-damaging substances known as oxygen free radicals. However, commercial chocolates don’t have the same effect as they are high in calorie and fat content.

Despite all the health benefits of dark chocolates, researchers warn people to be careful about chocolate consumption. Anything in moderation would do no harm, so dig your way into the favourite dark chocolate treat.

Source: Journey Line

Modafinil could help fight depression

A new study has concluded that taking the drug modafinil, typically used to treat sleep disorders, in combination with antidepressants reduces the severity of depression more effectively than taking antidepressants alone.

The study, a collaboration between King’s College London and the Universities of Cambridge and East London, was published online in the Journal of Clinical Psychiatry.

Approximately a third of depressed patients receive little or no benefit from taking antidepressants even when used in combination with psychological counselling. Furthermore, of those who respond to treatment, residual symptoms such as fatigue and trouble sleeping pose risk factors for relapse. The authors of the study believe that these individuals in particular would benefit the most from supplementing their antidepressants with modafinil.

Professor Barbara Sahakian from the University of Cambridge said, “Modafinil has actions on a number of neurotransmitter systems. This may explain why adding it to traditional anti-depressants, such as selective serotonin re-uptake inhibitors,has beneficial effects on the symptoms experienced by depressed patients.”

“This is good news for individuals struggling to fight depression,” said Professor Cynthia Fu who undertook the research whilst at King’s College London’s Institute of Psychiatry, and currently at the University of East London, . “Depression affects all aspects of life, leading to occupational and social disability at varying levels. It is particularly important that people receive effective treatment as the residual symptoms – e.g. fatigue, lack of concentration etc. -can persist and have a negative impact in people’s lives.”

For the research, the scientists reviewed various studies which had examined the use of modafinil as an add-on treatment for depression. The meta-analysis involved a total of 568 patients with unipolar depression and a total of 342 patients with bipolar depression. The analysis revealed that modafinil improved the severity of depression as well as remission rates. Modafinil also showed beneficial effects on fatigue and sleepiness, with the added benefit of the comparable side effects to placebo.

The research also revealed that the symptomatic benefits of modafinil might also have implications for improving the difficulty of functioning at work sometimes caused by depression. This is significant because depression is a major cause of absenteeism (absence due to sick leave) and presenteeism (present at work but not functioning as before).

Dr Muzaffer Kaser from the University of Cambridge added: “The next step is for longer trials to evaluate potential benefits of supplementing antidepressants with modafinil more comprehensively.”

Depression is a major global health problem. According to the World Health Organisation, it is estimated to be the second leading cause of disability worldwide by 2020.Recent studies revealed that depression represents more than a third of global burden of disease attributable to mental health problems*. The annual cost of mood disorders to the UK economy is estimated to be around £16 billion**.Disability caused by depression is mainly due to the negative impact on work and social functioning and its relapsing nature.

The paper ‘Modafinil Augmentation Therapy in Unipolar and Bipolar Depression: A Systematic Review and Meta-Analysis of Randomized Controlled Trials’ is published in the November edition of Journal of Clinical Psychiatry. 

Source: Kings College London

Healthy lifestyle changes could help combat depression

New studies have showed that healthy lifestyle choices could have positive impact in depression treatment, the effects of aging, and learning.

The experiences and choices people make throughout life actively impact the brain.

As humans live longer, these choices also affect aging and quality of life. Lifestyle changes to diet and exercise will be important to aging populations as non-drug, easy-to-follow interventions with few side effects, make ideal potential therapies.

One study shows that as few as 12 consecutive days of exercise in aging rats helps preserve and improve movement function, an effect possibly caused by changes in dopamine.

The results suggest that exercise could stave off or reverse the slowed movements that are hallmarks of age (Jennifer Arnold, abstract 334.02).

Practices like yoga or meditation that increase mind/body awareness help people learn a brain-computer interface quicker. This finding may have implications for those who need brain-computer interfaces to function, such as people with paralysis (Bin He, PhD, abstract 16.06).

Long-term exercise in aging rats improves memory function, as well as increases the number of blood vessels in the white matter of their brains – the tracts that carry information between different areas of the brain. Increased blood flow may explain why exercise can help preserve memory (Yong Tang, MD, PhD, abstract 236.09).

Regular, supervised exercise helped young adults with depression overcome their symptoms in a pilot study. The results suggest that exercise could be an important treatment for depression in adolescents (Robin Callister, PhD, abstract 13.02, see attached summary).

A low calorie diet starting in middle-age onward protected rats against the effects of aging on movement. The results suggest that dietary interventions can help preserve movement function in a manner similar to exercise

Source: ani news