Home Health Documents: how lifestyle changes can help alleviate depression | columns

Documents: how lifestyle changes can help alleviate depression | columns

Wil Wheaton could be your favorite for a long time because of his role as Wesley Crusher in "Star Trek: The Next Generation" or as himself in "The Big Bang Theory." But what you might not know is that in 2018, the 46-year-old Old spoke at a conference of the National Alliance on Mental Illness and said: "I live with depression and anxiety, the champions of the World Wrestling with Mental Illness Federation tag team . "

Chronic depression affects about 8% of American adults and causes people to have functional difficulties at home and at work more than any other chronic disease, including diabetes and arthritis. Fortunately, Wheaton has found ways to lighten the load. Then you can.

If during a period of two weeks you have experienced changes in your mood and you have cognitive and physical symptoms – such as problems sleeping or sleeping too much, agitation, poor concentration and communication problems – talk to your doctor about therapy and medical care pay attention to your depression. You can take charge of your health behaviors and turn your mood around.

A 2017 paper in Psychiatry Research examined 21 studies from 10 countries and found growing evidence that apparently eating a diet loaded with "fruits, vegetables, whole grains, fish, olive oil, low-fat dairy products and antioxidants and low amounts of animal food were apparently associated with a reduced risk of depression. "In Dr. Mike's" What to Eat When "book, he suggests eating healthy foods, salmon trout and ocean trout high in Omega and peanuts , which are high in tryptophan, a constituent element of the positive hormone serotonin in the mood.

Researchers also found that eating an unhealthy American diet of red or processed meat, high-fat dairy products, sweets and chips in water was associated with an increased risk of depression. Does this make sense. Those are highly inflammatory foods and the inflammation is related to depression.

Furthermore, a recent study in JAMA found that when those who were both obese and depressed were put on a weight loss program with depression therapy (and, if indicated, antidepressants), they lost more pounds and significantly reduced depression.

Diabetes break, link to depression

Over 30 million Americans have diabetes, and 25% of these people will suffer from depression. Their symptoms occur more often and last longer (92 weeks versus 22 weeks) than the general population, according to a study published in Diabetes Care.

Research also indicates that inflammation and poor diet, lack of exercise, skipped medical appointments and not following prescribed medical treatments may explain the fact that people with depression are more likely to develop diabetes. Abnormal bacteria in the intestine caused by poor food choices can predispose to both depression and diabetes.

Being aware of the harmful duo can help, as can join support groups for diabetes and depression, get medical help for depression and work with a diabetes educator to help you stay on your diabetes treatment plan and nutritional plan.

To alleviate depression, try the one-two approach: exercise and meditation. Aerobic exercise (30 minutes or more, five days a week) has been shown to alleviate depressive symptoms, reduce stress hormone levels and help control diabetes, especially when combined with intelligent nutrition. Daily meditation (go to Sharecare.com for instructions) can relieve stress, which in turn reduces the inflammation associated with depression. We suggest two 10-minute sessions, morning and evening.

In addition, a study found that people who practiced mindful meditation (using mind-based stress-reduction techniques) for two and a half hours a week increased the density of gray matter, while another study found that only 30 minutes a day the hippocampus gray matter increased, the area of ​​the brain associated with emotion, memory and the autonomic nervous system. People suffering from recurrent depression tend to have a smaller hippocampus.

Depression is a disease that can be treated with therapy, drugs and lifestyle changes. Take the opportunity to enjoy the proven benefits. "Do it like that!"

The You Docs column is published in Extra on Wednesday.

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