Causes of Depression

Some depression runs in families. Researchers believe that it is possible to inherit a tendency to get depression. This seems to be especially true for bipolar disorder (manic depression). Studies of families with several generations of bipolar disorder (BPD) found that those who develop the disorder have differences in their genes from most that don't develop BPD. Some people with the genes for BPD don't actually develop the disorder, however. Other factors, such as stresses at home, work, or school are also important.

Major depression also seems to run in families, but it can also develop in people who have no family history of depression. Either way major depressive disorder is often associated with changes in brain structures or brain function.

People who have low self-esteem, who are consistently pessimistic, or who are readily overwhelmed by stress, are also prone to depression. Physical changes in the body can also trigger mental health problems such as depression. Research demonstrates that stroke, heart attack, cancer, Parkinson's disease, and hormonal disorders can cause depression.

The depression can contribute to the person's medical problem, as then can become apathetic and unwilling to care for their physical needs. A severe stressor such as a serious loss, difficult relationship, or financial problem can also trigger a depressive episode. A combination of genetic, psychological, and environmental factors is often involved in the onset of depression.

There are a number of causes and factors that may increase the chance of depression, including, but not limited, to the following:

• Death or a loss. Trauma prevents certain parts of the brain (hippocampus and frontal lobe, where decisions are made) from developing properly. Sadness or grief from the death or loss of a loved one, though natural, can also increase the risk of depression.
• Major events. Even good events such as starting a new job, graduating, or getting married can lead to depression. So can moving, losing a job or income, getting divorced, or retiring.
• Biological differences. People with depression appear to have physical changes in their brains. The significance of these changes is still uncertain, but may eventually help pinpoint causes. Also, neurotransmitters (naturally occurring brain chemicals linked to mood) are thought to play a direct role in depression.
• High stress hormone levels. Certain neurochemicals are also involved, such as a surplus of noradrenaline, perhaps as a result of the structural problem. Changes in the body's balance of hormones may be involved in causing or triggering depression. Hormone changes can result from thyroid problems, menopause or a number of other conditions. Recent studies indicate that serotonin, which is targeted by most antidepressants (SSRIs), is not as much a factor in depression as the long-term presence of stress hormone cortisol. 
• Genetics. A family history of depression may increase the risk. It's thought that depression is passed genetically from one generation to the next. The exact way this happens, though, is not known. Although there may be a genetic basis to some depression, it must be triggered by some traumatic or stressful event.
• Certain medications. For example, some drugs used to treat high blood pressure, such as beta-blockers or reserpine, can increase your risk of depression.
• Low self-esteem. People who have low self-esteem, who consistently view themselves and the world with pessimism or who are readily overwhelmed by stress, are prone to depression. Whether this represents a psychological predisposition or an early form of the illness is not clear.
• Substance abuse. Nearly 30% of people with substance abuse problems also have major or clinical depression.
• Conflict. Depression may result from personal conflicts or disputes with family members or friends.
• Abuse. Past physical, sexual, or emotional abuse can cause depression later in life.
• Other personal problems. Problems such as social isolation due to other mental illnesses or being cast out of a family or social group can lead to depression.
• Serious illnesses. Sometimes depression co-exists with a major illness or is a reaction to the illness.

Chronic or life-long (endogenous) depression is caused by trauma in childhood which includes: emotional, physical or sexual abuse; yelling or threats of abuse; neglect (even two parents working); criticism; inappropriate or unclear expectations; maternal separation; conflict in the family; divorce; family addiction; violence in the family, neighborhood or TV; racism and poverty.

Physiological problems, plus learned beliefs and behaviors, make functional decisions difficult, and the results reinforce the depression in a vicious cycle.

Tips for Dealing with Depression

Here are some tips to help you deal with your depression:

Be social. Even though you might not feel sociable (and, in fact, probably don't), do not give in to your inclination to isolate yourself. Try to get out, even for a short time, among people whose company you enjoy.

Exercise!  Most of us don't really like to exercise, but, exercise helps people to feel good because it releases endorphins. Find a friend or ask your partner to walk with you. 

Get some sunlight. Try taking a short walk, preferably in the morning sunshine, as exposure to sunlight can positively affect your mood.

Join a spiritual community. Find a local church or synagogue and start attending regularly; religious involvement has been shown to have long-term benefits for those who participate. And you just might find yourself becoming part of a community with similar values. But, be wary of "overly-religious" people who either complain all the time or expect God to solve all their problems.

Share your troubles. You may want to confide in a close friend or family member. Sometimes, it really does help to talk. (This is not, of course, meant to substitute for a therapist or other qualified professional.)

Get a pet. Assuming you're not allergic and you like and can care for (and are able to keep) a dog, cat or other animal, you may want to explore this option. It's well documented that animals have a therapeutic value for humans. Even watching a tank of fish swimming, it's said, can help generate a feeling of calm.

Laugh! Although you may feel bleak, remember the saying that “laughter is good for the soul.” Watch a movie that makes you laugh. (The Marx Brothers? Tootsie? A romantic comedy?) Listening to music you enjoy may also help lighten your mood. Don't forget to sing along. Singing can be a great blues buster, too.

Get a hobby. Do you love photography? Do you love to paint? Do you love gardening? How about writing? Keeping a journal has been shown to have a healing effect. Or work on writing something even more creative: a book, a play, a song or poem, or what-have-you. Creativity is thought to release endorphins, the brain's so-called “feel good” chemicals.

Any kind of creative activity, such as painting, writing, or dancing, can help you to feel good. Doing something for yourself that you really love will put you in a totally different frame of mind.
Note: Dance or other physical activities carry the added benefit of being good exercise.  

Be a servant. Do something nice for someone else. Seek out volunteer opportunities; get ideas and local referrals through charitable organizations, your place of worship, the newspaper, or online. Whether it's dropping in to visit a lonely older neighbor or spending the afternoon preparing bags at your local food bank, if you feel as you're contributing to the world around you (and you are!), you will likely begin to feel more a part of it.

Eat well. Giving in to sugar cravings will almost certainly make you feel worse ultimately, as will not eating very much. Eating balanced meals and drinking plenty of water will probably help to stabilize your mood.

Dress up. Sometimes it can feel cozy just to laze around (especially when the weather outside is bad) in soft, worn, not-very-presentable clothing. However, like just about anything else, too much of it probably won't be good for you. Even if you're only going to the corner store for a quart of milk, make an effort to look nice. You may just find that you feel better, too.

Be positive. Act as if you feel better than you do. Sigh contentedly. Smile. Say out loud, “What a gorgeous day!” (Or maybe, “I like rain.”) “I feel great!” Think about one thing, or more, that you feel truly happy (or at least pretty good) about.
 
Try light therapy. If you suffer from seasonal depression or “winter blues,” (also known as “seasonal affective disorder” or SAD) you might want to consider adding light therapy to your routine. (Some people use it for non-seasonal depression, as well.)

SAD is common in residents of northern climates where there is insufficient sunlight throughout the winter months. Generally, light therapy involves sitting in front of a specially designed lamp or light box for a specified period each morning, often thirty to sixty minutes. Many types of light boxes are available.

Foods for Anxiety

Overcoming anxiety without medications involves making lifestyle changes, and that includes changing your diet. There are foods that will help cure anxiety, and foods that will contribute to anxiety, and by choosing the right foods, you can drastically cut down on the amount of anxiety you experience – and possibly improve your mood.

Acai berry: is essentially the newest super food, and one that has received a great deal of press recently. It may not be the weight loss fruit that many people claimed it was, but acai berries are still rich in phytonutrients like the blueberry, and the antioxidant levels are off the charts.

  
Almonds: are an underrated food. They contain both zinc and vitamin B12 – both key nutrients for maintaining a balanced mood – and have both iron and healthy fats. Healthy fats are an important part of a balanced diet, and low iron levels have been known to cause brain fatigue, which can contribute to both anxiety and a lack of energy.

Blueberries: are more than a delicious fruit. Many consider it to be a superfood. It's rich in vitamins and phytonutrients (plant nutrients), with a variety of antioxidants that are considered extremely beneficial for relieving stress. Many experts also believe that peaches fall into this category as well, because they have nutrients that appear to have a sedation (calming) effect.

Chocolate: especially pure dark chocolate without the added sugars or milks – is also a great food for those living with anxiety and stress. Chocolate reduces cortisol – the stress hormone that causes anxiety symptoms. There are also compounds inside dark chocolate that improve mood.

Maca Root:  is not exactly a popular food item in grocery stores, but the powder can be added to several foods and beverages and is found in a variety of health food stores. It's believed that this root has more phytonutrients than nearly every type of fruit and vegetable, including magnesium and iron – two important nutrients for controlling anxiety. It also is often used for healthy stamina and energy.

Seaweed: has many of the same benefits as whole grains. Not only is it rich in nutrients – it also appears to have a high magnesium content, and kelp and other seaweed appear to be very high in tryptophan content. Seaweed is a good alternative to whole grains for those that are gluten sensitive.

Whole Grain Foods: Those that can tolerate gluten may benefit from foods with whole grains, like whole grain pasta and bread. Studies have shown that true whole grains (some "whole grain foods" still contain processed ingredients) have several benefits for those with anxiety:

• Whole grain is rich in magnesium, and magnesium deficiency may lead to anxiety.
• Whole grain contains tryptophan, which becomes serotonin – a calming neurotransmitter.
• Whole grains create healthy energy while reducing hunger – both important for anxiety.
• Whole grain foods can have a powerful effect on anxiety, and contain nutrients that have been stripped out of modern day diets.

Crucial Foods to Avoid

There are foods that help anxiety, but just as important is making sure that you're not eating foods that contribute to anxiety. Examples of these types of foods include fried foods, high glycemic carbs, unrefined sugars, and alcoholic beverages.

Other foods depend on how much you understand you own anxiety. If you have panic attacks, you may want to avoid coffee, because coffee can increase your heart rate and trigger an attack. But if you have more general anxiety, coffee may actually be beneficial. Many find that caffeine (in low quantities, of course), can actually reduce stress and improve mood.

Fast Foods & Junk Foods Are Addictive!

A number of scientific studies, many of which were conducted within the past year, have found that fast food/junk food addiction is essentially the same as cocaine addiction, at least as far as the brain is concerned.

Bloomberg Businessweek reports on a plethora of recent data that identifies fast food/junk food addiction as being just as serious as drug addiction. High-fructose corn syrup (HFCS), monosodium glutamate (MSG), hydrogenated oils, refined salt, and various other chemical preservatives found in processed junk food does the same thing to a person's brain as cocaine does.

A 2010 study conducted by scientists at Scripps Research Institute (SRI) in Florida found that rats given free access to Hormel Foods Corp. bacon, Sara Lee Corp. pound cake, The Cheesecake Factory Inc. cheesecake, and Pillsbury Co. Creamy Supreme cake frosting, experienced significant changes in brain activity and function -- and these changes mirrored those that occur in the brains of drug addicts.

Another study conducted by researchers at both the University of Texas in Austin (UT) and the Oregon Research Institute found that prolonged consumption of junk foods results in reduced activity in the striatum, a section of the forebrain that registers reward. In other words, just like with illicit drugs, those addicted to junk food require ever-increasing amounts of it to get the same "high."

"The data is so overwhelming the field has to accept it," said Nora Volkow, director of the National Institute on Drug Abuse (NIDA) concerning the findings. "We are finding tremendous overlap between drugs in the brain and food in the brain."

In a correlative study, researchers identified a similarity in dopamine production levels between drug addicts and junk food addicts. Addiction to either one essentially causes the brain receptors that receive dopamine signals to lose their responsiveness. As a result, addicts require increasing amounts of the addictive substance to receive the same level of satisfaction.

Since processed foods are loaded with synthetic chemical additives, they are technically drugs themselves. So it is no wonder that millions of people around the world are addicted to them.

Reference: Death to Diabetes Website 

How to Manage Stress

Not all stress can be avoided, but you can learn how to eliminate the number of stressors in your life.

• Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
• Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. Avoid the "drama queens" and the "drama kings" -- people who seem to always be in the middle of some drama or creating the drama.
• Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
• Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
• Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely. 

But, if you can’t avoid a stressful situation, try to change it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

• Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
• Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
• Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
• Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Reference: Death to Diabetes Website 

What is Depression?

Depression is a mental health disorder that can affect the way you eat and sleep, the way you feel about yourself, and the way you think about things. A depressive disorder is more than a passing mood. It is not a sign of personal weakness, and it cannot be willed or wished away.

A depressive disorder involves the body, mood, and thoughts. People who are depressed cannot "snap out of it" and get better. Without treatment, symptoms can last for months or years. Treatments such as antidepressant medications and psychotherapy can reduce and sometimes eliminate the symptoms of depression.

Depression Statistics

• Depressive disorders affect 20 million American adults or about 9.5% of the U.S. population age 18 and older in a given year. This includes major depressive disorder, dysthymic disorder, and bipolar disorder.
• Everyone will at some time in their life be affected by depression -- their own or someone else's, according to Australian Government statistics. (Depression statistics in Australia are comparable to those of the US and UK.)
• Pre-schoolers are the fastest-growing market for antidepressants. At least four percent of preschoolers -- over a million -- are clinically depressed.
• The rate of increase of depression among children is an astounding 23%.
• 15% of the population of most developed countries suffers severe depression.
• 30% of women are depressed. Men's figures were previously thought to be half that of women, but new estimates are higher.
• 54% of people believe depression is a personal weakness.
• 41% of depressed women are too embarrassed to seek help.
• 80% of depressed people are not currently having any treatment.
• 92% of depressed African-American males do not seek treatment.
• 15% of depressed people will commit suicide.

Depression will be the second largest killer after heart disease by 2020 -- and studies show depression is a contributory factor to fatal coronary disease.

Depression results in more absenteeism than almost any other physical disorder and costs employers more than $51 billion per year in absenteeism and lost productivity, not including high medical and pharmaceutical bills.

Three of the most common forms of depressive disorders are:
-- Major Depression
-- Dysthymia
-- Bipolar Disorder
Even within these types of depression there are variations in the number of symptoms, their severity, and persistence.

Major depression is manifested by a combination of symptoms (see symptom list below) that interfere with the ability to work, study, sleep, eat, and enjoy once pleasurable activities. Some people have a single episode of depression, but many have episodes that recur.

Dysthymia is a less severe type of depression that lasts a long time but involves less severe symptoms. If you suffer from dysthymia you probalby lead a normal life, but you may not be functioning well or feeling good. People with dysthymia may also experience major depressive episodes at some time in their lives.

Bipolar Disorder (also called manic-depression) is another type of depressive disorder. Bipolar disorder is thought to be less common than other depressive disorders. If you have bipolar disorder you are troubled by cycling mood swings - usually severe highs (mania) and lows (depression). The mood swings are sometimes dramatic and rapid, but usually are more gradual. When in the depressed stage, a person can have any or all of the symptoms of a depressive disorder. When in the manic stage, the individual may be overactive, over-talkative, and have a great deal of energy. Mania affects thinking, judgment, and social behavior, sometimes in ways that cause serious problems and embarrassment. A person in a manic phase may feel elated, full of grand schemes that might range from unwise business decisions to romantic sprees. Mania, left untreated, may worsen to a psychotic state, where the person is out of touch with reality.

Foods That Fight and Prevent Depression

Here are some foods that help to fight or prevent depression:

Blueberries
Broccoli
Brown rice
Cabbage
Chickpeas
Cod liver oil (Vitamin D)
Flaxseed
Quinoa
Walnuts
Wild salmon

Omega-3 fatty acids: Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids food sources include walnuts, flaxseed, chia seeds, and oily fish like wild salmon and tuna.

Brown Rice: Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits.

Brewer's Yeast: Contains vitamins B1, B2 and B3. Mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer's yeast a no-brainer for treating depression.

Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet; toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favorite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.

Things to Avoid
Processed foods: You should avoid foods that contain refined flour, sugar, HFCS, and trans fats, i.e. processed foods, fast foods, most packaged foods, moost lunch meats, etc.

Beverages: You should avoid soda, diet soda, and most bottled fruit drinks. You should also avoid coffee because of the caffeine.

Drugs: You should avoid alcohol and tobacco. In addition, some commonly prescribed drugs -- such as antibiotics, barbiturates, amphetamines, pain killers, ulcer drugs, anticonvulsants, beta-blockers, anti-Parkinson's drugs, birth control pills, high blood pressure drugs, heart medications and psychotropic drugs contribute to depression. If you are taking any of these, don't quit them without talking to your doctor; but be aware that they may be contributing to your condition by depleting your body of depression-fighting vitamins and minerals.