Five foods to help depression

Drug advertisements and conventional doctors tell the public that depression is caused by an imbalance of a neurotransmitter in the brain called serotonin. This idea makes it seem that drugs that flood the brain with serotonin are the answer to depression, but there is no scientific evidence that drug therapy really works. In studies in which scientists lowered serotonin levels to induce depression, the experiment failed. Other studies found that dramatically increasing serotonin levels in the brain failed to relieve depression. So why do doctors persist in prescribing medications with side effects ranging from mood swings to suicidal or homicidal behaviors when those drugs may not even work?

There are treatment options that can relieve depression without swallowing pills. Many of the symptoms of depression can be directly linked to vitamin and mineral deficiencies in the standard American diet, which is largely comprised of empty carbs, caffeine and sugar. Depression, mood swings and fatigue often have a common cause: poor nutrition. Avoiding depression or recovering from a depressive episode is often as easy as changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients and help regulate brain chemistry.


The five foods for beating depression

Fish oils: Contain 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 can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Another top food for delivering imega-3 fatty acids is chia, and we currently recommend two sources for chia seeds:

Good Cause Wellness
IntegratedHealth.com

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. Any time you see "instant" on a food label, avoid it.

Brewer's Yeast: Contains vitamins B1, B2 and B3. Brewer's yeast should be avoided if you do not tolerate yeast well, but if you do, 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.

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.

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.

Also worth mentioning: Foods like raw cacao, dark molasses and brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression. Get raw cacao and brazil nuts at Nature's First Law. Another source for cacao is Navitas Naturals.


Things to avoid:

If you feel you are depressed or at risk for depression, you also need to avoid certain foods and substances. 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.

You should also avoid caffeine, smoking and foods high in fat and sugar. Keeping your blood sugar stable and getting B vitamins is important for stabilizing your mood. Cacao can be good for mood because it releases endorphins in the brain, but watch out for milk chocolate and candy varieties high in sugar.


Other non-food things to do

Get plenty of sunshine. Natural sunlight is a proven cure for depression.

Engage in regular exercise at least three times per week. Exercise lifts and mood and alters brain chemistry in a positive way.

Experience laughter. It's good medicine.

Take a quality superfood supplement to get even more natural medicine from the world of plants.

Depression and Exercise Update

I talked earlier about how exercise can help decrease depressive symptoms. This time of year is very hard for so many people who suffer from depression. I decided to start including exercise into my daily schedule (at least 30 minutes or more) and I can say that it has made a tremendous difference in my moods and energy level. In fact on days when I do not exercise, I can tell a major difference in my energy symptoms. And not to mention, I have lost 20 pounds..

Depression and Exercise

We are coming upon the time of the year when depression becomes more prominent, the days are shorter, the weather gets colder, etc. Having suffered from depression life long, the wintertime is far by the worst time of the year for me. I have no motivation, want to sleep more, eat more, and just do nothing. I have decided this year I am going to try my hardest to try to decrease the depression by exercising. Just by getting on the treadmill or going for a short walk, even 10 minutes, has tremendously helped lift up my mood. I have worked up to about 30 to 45 minutes per day in the last month and it has really brightened my spirits, not to mention, I have lost about 15 pounds. And, finding a friend to walk with makes it so much easier.

Below is an interesting article from the Mayo Clinic regarding how exercise helps depression:

Exercise can improve symptoms of depression and anxiety. Even a little exercise helps. Use these realistic tips and goals to get started and stick with it.
If you have depression or anxiety, you might find your doctor or mental health provider prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn't a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.

"It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.

When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. See how exercise can ease depression symptoms and anxiety symptoms. Plus, get realistic tips to get started and stick with exercising.

How exercise helps depression and anxiety:

Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes and other diseases. A growing volume of research shows that exercise can also help improve symptoms of certain mental health conditions, including depression and anxiety. Exercise may also help prevent a relapse after treatment for depression or anxiety.

Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term. "Small bouts of exercise may be a great way to get started if it's initially too hard to do more," Dr. Vickers-Douglas says.

Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.

If you exercise regularly but depression or anxiety symptoms still interfere with your daily living, seek professional help. Exercise isn't meant to replace medical treatment of depression or anxiety.

The Depression Rollercoaster

Known to significantly impact the lives of one out of every six people in their lifetime, clinical depression is a health risk that is not to be ignored.

Unfortunately within the health community, medical professionals still remain uncertain as to the exact cause of depression as well as what causes it to settle in the life of one person and not the other. What causes the initial onset and what makes one person more susceptible than another? These are questions that remain unanswered at this time.

There does seem to be a hereditary disposition to depression and it is often found frequently throughout the generations of a particular family.

But there is also a loud voice within the research field that says that depression is all environmental and the appearance that depression is familial, that it is simply a farce and it actually related to the fact that the generations were raised in a depressive environment. Children watch how family members cope with stress and if they note depression being a natural response then they will have a higher tendency to react the same way.

While it is true that depression does tend to run in families, it is also seen in those who have no family history of depression. Often depression results due to issues such as illegal drugs or excessive amounts of alcohol, stress, trauma or even prescription medications. These factors have nothing to do with family genetics.

Depression is seen to run in cycles and can leave you completely and totally exhausted. You may wake up today feeling just fine and then tomorrow find yourself unable to get out of the bed. The dramatic range of emotions and the often completely debilitating affects of depression are startling.

Many healthcare providers agree with the notion that those battling depression demonstrate a chemical imbalance of Norepinephrine and Serotonin. These chemicals are the "feel good" neurotransmitters found in the central nervous system and in the brain. These neurotransmitters work to help us control feelings of happiness and well being.

Norepinephrine is thought to be a stress hormone; while Serotonin is thought to control hunger, overall moods, sleep and sexual feelings. Depression can occur when these neurotransmitters become unbalanced. As the levels of these "feel good" chemical rise and fall, then your feelings also go up and down, leaving many feeling terribly depressed.

However, the interesting notion is that some people do not seem to be a highly affected by the changes in chemical levels as do others.

So it takes us back to the question of is depression because of the environment or because of genetics. Do you have a real choice in the matter of a diagnosis of depression or do your family genes lead you down that path? This is definitely a question that still remains unanswered.

Researchers need more time to determine the true underlying cause of depression and to answer the question as to whether depression is genetic or if it is environmental.

If you have seen a family history of depression, at the very least it should put you on the alert and you should be more aware that you too may have that tendency. If you note yourself feeling more sad or blue than usual, then seek help before your depression gains too deep a toehold.

There are many options for the treatment of depression and so there is no need for you to suffer alone.

Treating Depression with Light Therapy

Information from the Mayo Clinic on Light Therapy

Treatment with light therapy:

Light therapy is a standard treatment for seasonal affective disorder. Consult your doctor to make sure you are using it effectively and that you understand the potential benefits and drawbacks.

In the dark days of fall and winter, you may turn your face to the afternoon sun, seeking out what little light filters through fading gray skies. You may throw open the blinds, leave lights on throughout your home or even head south for a vacation — anything for a little more light. Or you may even be unable to crawl out of bed in the morning.

For people with a type of depression called seasonal affective disorder (SAD), this need for light takes on greater significance. Treatment with light therapy may offer a chance to regain the happier mood and brighter outlook that you lose to seasonal affective disorder. Learn how light therapy works and understand its pros and cons.

Understanding light therapy:

In light therapy, you sit with your eyes open in front of a light box — a small, portable device that contains fluorescent bulbs or tubes. The light box emits a type and intensity of light that isn't found in normal household lighting, so simply sitting in front of a lamp in your living room won't relieve the symptoms of seasonal affective disorder. Light therapy mimics outdoor light and causes a biochemical change in your brain that lifts your mood, relieving symptoms of seasonal affective disorder.

Light therapy, also called bright light therapy or phototherapy, has been used to treat seasonal affective disorder since the early 1980s. Many mental health professionals now consider light therapy to be standard treatment for seasonal affective disorder.

However, light therapy hasn't been officially approved as a treatment by the Food and Drug Administration because of a lack of definitive evidence about its effectiveness in clinical trials. Results of some clinical trials have shown light therapy to be effective — and in some cases even more effective than antidepressants — while other research has shown that it's not effective. In addition, most studies have lasted less than six weeks.

You can purchase a light therapy box over-the-counter, which means you don't need a prescription. However, check with your doctor before trying light therapy to make sure it's appropriate for your situation.

The link between light and seasonal affective disorder:

The precise cause of seasonal affective disorder isn't known, but genetics and your age may be factors. Most evidence, though, suggests that it arises from abnormalities in how your body manages its internal (circadian) biological rhythms or matches those rhythms to the 24-hour day. In particular, the hormone melatonin is thought to play a major role in seasonal affective disorder. Melatonin helps control body temperature, hormone secretion and sleep. It's produced in a specific area of your brain during the hours of darkness.

During the low-light months of fall and winter, people with seasonal affective disorder produce more melatonin than normal — enough to cause potentially debilitating symptoms of depression. But exposure to bright light, such as that from a light box, can suppress the brain's production of melatonin, helping regulate your body's internal clock and reducing symptoms.

The benefits of light therapy:

Light therapy offers many potential benefits for people with seasonal affective disorder. It may be helpful for you if:

You don't want to take medications such as antidepressants
You can't tolerate the side effects of antidepressants
You've tried antidepressants but they haven't been effective
You want an alternative to psychotherapy
You're pregnant and concerned about the effects of antidepressants on your developing fetus
You lack insurance coverage for mental health services
Treating other disorders
Light therapy may be helpful in treating conditions other than seasonal affective disorder. However, it shouldn't be a substitute for standard treatment. And keep in mind that little research has been done using light therapy for other disorders. These other disorders may include:

Depression other than seasonal affective disorder
Obsessive-compulsive disorder
Premenstrual dysphoric disorder
Postpartum depression
Some forms of insomnia
Drawbacks and side effects of light therapy
Light therapy isn't for everyone, nor is it always completely effective in reducing all of your symptoms.

Cautions
Light therapy may trigger episodes of mania in people with bipolar disorder. In addition, although rare, some people, particularly those with severe forms of depression, have reported thoughts of suicide after treatment with light therapy. Light therapy alone may not be fully effective. You still may need treatment with medications or psychotherapy.

Side effects:

Side effects from light therapy are uncommon but can happen. They include:

Eyestrain
Headache
Agitation
Nausea
Insomnia
Irritability
Fatigue
Dry mouth
Sleep disruptions
You may be able to manage these problems by reducing treatment time, moving farther from the light box, taking breaks during long sessions or changing the time of day you use light therapy. Talk to your doctor for additional help and advice.

Who shouldn't use light therapy:

Don't use light therapy without consulting your doctor first if:

Your skin is sensitive to light
You take medications that react with sunlight, such as certain antibiotics or anti-inflammatories
You have an eye condition that makes your eyes vulnerable to light damage
How to use light therapy
Although you can buy light therapy boxes over-the-counter, it's important to consult your doctor when you use one. Done improperly, light therapy won't be effective, and it could even be harmful.

Averting your eyes
In order for light therapy to work, the light from the light box must enter your eyes indirectly. You can't get the same effect by exposing your skin to the light. But don't look directly at the light box because the light can damage your eyes. The bulbs in the light box are covered with a plastic screen that helps block out potentially harmful ultraviolet (UV) rays that can cause cataracts and skin problems.

Three key elements
Light therapy is most effective when you have the proper combination of intensity, duration and timing:

Intensity. The intensity of the light box is recorded in lux, which is a measure of the amount of light you receive at a specific distance from a light source. Light boxes for light therapy usually produce between 2,500 lux and 10,000 lux, with 10,000 lux being typical. In contrast, the lighting in an average living room in the evening is less than 400 lux, while a bright sunny day may register 100,000 lux. The intensity of your light box may also determine how far you sit from it and the length of time you need to use it. The 10,000 lux light boxes usually require only 30 minutes per session, while the 2,500 lux light boxes may require up to two hours per session.

Duration. Light therapy typically involves daily sessions ranging from 30 minutes to two hours. When you first start light therapy, your doctor may recommend treatment for shorter blocks of time, such as 15 minutes. You gradually working up to longer periods.
Timing. For most people, light therapy is most effective if used in the morning, after you first wake up, rather than during the evening. Doing light therapy at night can disrupt your sleep.

Finding time:
Light therapy requires time and consistency. Some people quit because they don't want to spend a lot of time sitting by a light box. But light therapy doesn't have to be boring. You can set your light box on a table or desk in your home or in your office. You can read, use a computer, write, watch television, talk on the phone or eat while undergoing light therapy. Some light boxes are even available as visors that you can wear. Because light therapy seems to work best in the early morning, you may need to wake up earlier than you normally would to match treatment with biological rhythms. You may find that difficult to do, especially if depression leaves you feeling lethargic. Your doctor can help you find a schedule that works for you.

What to expect from light therapy:
The general recommendation for most people with seasonal affective disorder is to begin treatment with light therapy in the early fall, as soon as the earliest symptoms start. Be on the alert for such symptoms as difficulty waking, daytime sleepiness and carbohydrate cravings. Treatment generally continues until spring, when outdoor light alone is sufficient to sustain a good mood and higher energy.

Some people experience seasonal affective disorder in the summer. And others who typically have winter depression may notice symptoms during prolonged periods of cloudy or rainy weather during other seasons. You and your doctor can adjust your light box treatment based on the timing and duration of your symptoms.

Sticking with it:
With appropriate light therapy, you may start to feel better within several days. In some cases, though, it can take two or more weeks. Sticking to a consistent daily routine of light therapy sessions can help ensure that you maintain those benefits over time. If you interrupt light therapy during the winter months or stop too soon in the spring when you think you're improving, your symptoms could return.

Apollo Health GoLite P1 Blue Spectrum Light Therapy Device


NatureBright SunTouch Plus Light and Ion Therapy Lamp

Depression and Medications

Finding the right treatment for depression can take a long time and is a trial and error process. If you really think about it, depression medications can be a little scary. The list of side effects can be overwhelming and down right frightening. Many of the anti-depressants even carry an FDA warning: "Anti-depressants increased the risk of suicidal thinking and behavior (suicidality) in short-term studies in children and adolescents with Major Depressive Disorder (MDD) and other psychiatric disorders. Anyone considering the use of [Drug Name] or any other anti-depressant in a child or adolescent must balance this risk with the clinical need. Patients who are started on therapy should be observed closely for clinical worsening, suicidality, or unusual changes in behavior."

Some people are really against use of medications and would prefer to try cognitive therapy and/or natural methods to relieve their depression. Below are some books I have found that may be worthwhile to check out if you are apprehensive about antidepressants:

Undoing Depression

Why Am I Still Depressed? Recognizing and Managing the Ups and Downs of Bipolar II and Soft Bipolar Disorder

Feeling Good: The New Mood Therapy


Depression-Free, Naturally: 7 Weeks to Eliminating Anxiety, Despair, Fatigue, and Anger from Your Life

Healing Anxiety and Depression

Depressed and Anxious: The Dialectical Behavior Therapy Workbook for Overcoming Depression & Anxiety

This next book is actually written by a retired clinical counselor and discusses ways to deal with depression.

Stop Your Depression Now

This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.

Conquer Stress, Depression and Anxiety Naturally in Just 90 Days

Reactive and Grief Related Depression

Signs and Symptoms:

Include feelings of despair, helplessness and fatigue following a significant event, change or loss; uncharacteristic feelings of worthlessness, guilt, irritability, and uneasiness; withdrawal from relationships and decreased sex drive; lack of concentration and reduced motivation; change in eating and/or sleeping patterns; when related to grief, vague and acute feelings of sorrow, shock, disbelief, anger, protest, and despair that persist long after the actual loss.

Owen Wilson Suicide Attempt??

Wow, this news is just in from: http://www.mtv.com/movies/news/articles/1568417/20070828/story.jhtml

Owen Wilson Suicide Attempt Confirmed

Actor remains in stable condition at Beverly Hills, California, hospital.

The incident on Sunday afternoon that landed actor Owen Wilson in the hospital was called in to police as a suicide attempt, according to Santa Monica Police Department phone logs.

According to the records, a call was received at 12:08 p.m. on Saturday for an incident listed as "attempt suicide." Wilson remains in stable condition at Cedars-Sinai Medical Center in Beverly Hills, California, according to spokeswoman Cynthia Harding (see "Owen Wilson 'In Good Condition,' Hospital Says").

"Extra" reports that Wilson's brother Luke found him at his home on Sunday. Since being admitted to the hospital, Wilson reportedly has been visited by other family members, including his brother Andrew. Samuel L. Jackson was also seen at the hospital, though it has not been confirmed that he was visiting Wilson.

Wilson's publicist has offered no further comment since issuing the following statement on her client's behalf Monday: "I respectfully ask that the media allow me to receive care and heal in private during this difficult time."

Meanwhile, rumors continue to run wild over what provoked the incident. The New York Post cited a recent "vicious quarrel" with a close friend and his reported breakup with "You, Me and Dupree" co-star Kate Hudson as potential reasons — however, nothing has been substantiated.

The fate of two of Wilson's upcoming high-profile films remains to be seen. Slated for release next month is the Wes Anderson-directed "The Darjeeling Limited," in which Wilson co-stars with Jason Schwartzman and Adrien Brody. Wilson was scheduled to attend the film's debut at the Venice Film Festival next week; Fox Searchlight has not responded to inquiries about any change in plans for the launch of the film.

In addition, Wilson co-stars with friend Ben Stiller in next summer's "Tropic Thunder," a film that has recently been shooting in Hawaii. At press time it was unclear whether Wilson has already completed his scenes for that film.

Just last week, he signed on to star opposite Jennifer Aniston in the film version of the bestseller "Marley and Me."


Very sad indeed. I guess fame and fortune do not always buy happiness..

Medical News Today

I discovered a web site that adds interesting news/articles everyday related to all sorts of medical problems, including depression.

Here is the site if you want to keep up with the latest depression-related news. Lots of very useful and helpful information there.

http://www.medicalnewstoday.com/sections/depression/

Brain Tissue Loss Linked With Manic Depression

I found this interesting article on medicalnewstoday about brain tissue loss associated with manic depression. Kind of a scary concept but nonetheless interesting.

People with bipolar disorder -- or manic depression -- suffer from an accelerated shrinking of their brain, researchers at the University of Edinburgh have found.

The study shows for the first time that bipolar disorder -- a condition characterised by periods of depression and periods of mania -- is associated with a reduction in brain tissue and proves that the changes get progressively worse with each relapse.

This discovery has implications not only for the way we research the disease, but may also impact the way this condition is treated.

The findings, published in the Journal of Biological Psychiatry, show that the loss of grey matter tissue is concentrated in areas of the brain which control memory, face recognition and co-ordination -- namely the hippocampus, fusiform and cerebellum respectively.

Dr. Andrew McIntosh, senior lecturer in psychiatry and lead researcher, said: "For the first time, we have shown that as people with bipolar disorder get older, a small amount of tissue is lost in parts of the brain that are associated with memory and the coordination of thoughts and actions. The amount of brain tissue that's lost is greater in people with multiple episodes of illness and is associated with a decline in some areas of mental ability.

"Although we do no yet know the cause of this brain shrinkage, it may be that repeated episodes of illness harm the brain and lead to the decline. Another possibility is that the brain changes are caused by stress or genetic factors, which tend to lead both to more frequent illness episodes and to greater brain loss. Further research will be required."

Bipolar disorder, in its severe form, is a serious mental illness which affects around half a million people in the UK alone. When people have mania they are typically elated, overactive and need less sleep. They may also suffer from delusions or hallucinations, and are at significant risk of suicide. Once someone has an episode of bipolar disorder, the condition tends to be life long.

Interesting E-books for depression

I have found a couple of very interesting e-books that discuss depression and ways to get relief.

This first e-book is actually written by a retired clinical counselor and discusses ways to deal with depression.

Stop Your Depression Now

This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.

Conquer Stress, Depression and Anxiety Naturally in Just 90 Days

New Squidoo Lens

I just created a new lens at Squidoo.com. For those of you who don't know what squidoo is:

Squidoo is the world's most popular site for people who want to build a page about their passions. Highlight books, blogs, vids, online shops, or just spread the word about stuff you love. Bonus: you raise money (for you or charity) at the same time! It's fast, free, and supereasy. (Pssst: it only takes 4.2 minutes to get started...)


Here is my lens on Depression:

http://www.squidoo.com/aboutdepression/

Time And Season Change Can Trigger A Fall Into The 'Winter Blues' For Some

This is an interesting article I found from Medicalnewstoday.com:

Setting the clocks back for daylight savings time means an extra hour of sleep and shorter days for most people, but for the thousands who suffer from Seasonal Affective Disorder (SAD), the shorter days and absence of daylight can actually cause depression.

Also known as the "Winter Blues," SAD is primarily diagnosed in adults with roughly 60 to 90 percent of the diagnoses occurring in women. While the exact cause is unknown, people with a relative who suffers from the disorder are more likely to develop it themselves.

"A SAD diagnosis is usually based on whether the person has been depressed in the winter and recovered in the spring or summer for at least 2 years in a row," says Gary Malone, M.D., psychiatrist on the medical staff at Baylor All Saints Medical Center in Fort Worth. "These dramatic mood swings during season changes are what distinguish SAD from other forms of depression."

According to Dr. Malone, many of the symptoms of SAD mirror those of regular nonseasonal depression, but an increase in appetite marked by cravings for carbohydrates, weight gain and excessive sleeping are classic symptoms of SAD. Other symptoms include irritability, sadness, anxiety, decreased activity, drowsiness during the daytime, and problems with work and relationships.

"For people with SAD, these symptoms usually occur at the same time each year beginning in the fall and ending in the spring," adds Dr. Malone.

In addition to antidepressant medication and counseling, the standard treatment for SAD is light therapy which research has shown to be highly effective. It is believed that light therapy helps to reset a person's circadian rhythms, also known as the "biological clock." Patients are usually required to sit in front of a light box that produces artificial light for a designated amount of time in the morning. Another form of light therapy that is gaining popularity is called "dawn stimulation" which involves a low-intensity light timed to turn on at a certain time in the morning before the patient awakes and gradually gets brighter.

"These therapies have been shown to be very effective, but it should be noted that abruptly stopping light therapy can cause a relapse into depression so it is important to follow through with the treatment in its entirety," explains Dr. Malone.

For more information about Baylor All Saints Medical Center at Fort Worth, visit http://www.BaylorHealth.com.

Extra Medication Helps Elderly Overcome Depression

According to Mentalhelp.net:

Elderly patients with depression who do not respond to first-course drug therapy or who relapse from treatment may respond to additional medication, according to the results of a study published in the June issue of the American Journal of Psychiatry.

Mary Amanda Dew, Ph.D., of the University of Pittsburgh School of Medicine, and colleagues assessed the treatment of depression with paroxetine and interpersonal psychotherapy in 195 patients aged 70 and older.

Of these patients, 105 (53.8 percent) required augmentation with bupropion, nortriptyline or lithium, 77 of whom because they did not respond to treatment and 28 because they experienced a relapse. Sixty-nine patients received augmentation while the remainder did not due to comorbid conditions or withdrawal of consent.

Patients who responded well to first-round treatment had the best overall recovery rate (86.7 percent), while the rate for those who received augmentation due to lack of response and due to relapse was 50 percent and 66.7 percent, respectively.

"Despite a lower likelihood of recovery in elderly people receiving augmentation, the recovery by over one-half of such patients suggests the value of augmentation for those able to tolerate it," the authors conclude. "Need for augmentation presages slower recovery in patients showing initial inadequate response; those requiring it after early relapse recovered more quickly."

Prognosis for Depression

Prognosis is good. Recent progress in the development of new medicines that act directly on specific parts of the brain make the treatment of depression even more positive. SAD responds well to light therapy.

In some instances, one course of treatment is sufficient to manage or remedy major depressive illness. However, for many others, depression is a chronic lifelong condition that requires continued or episodic intervention. Ever after a successful round of treatment, it is important that you remain sensitive to stresses that are likely to trigger a depression. If you are able to recognize early signs, you will be able to contact your physician or clinician before you find yourself deep into another depressive episode. Learning to manage depression through therapy, medications and lifestyle will lessen the likelihood that it will take over your life.

Treatment of Depression

Mild depression can be treated effective through psychotherapy. Even short-term therapy can help you understand your natural inclination towards more negative and low moods. Also, you can learn to cope better with life's disappointments and triumphs. When depression is triggered by a seasonal change, light therapy, which extends exposure to bright light for measurable periods of time, may work to relieve symptoms.

In cases of more severe depression, medication will provide the main avenue for treatment. At the same time, psychotherapy is usually an important complement to medication. By restoring chemical balances within the brain, psychotropic medications will help lift the "veil of sorrow." The most commonly used anti-depressant medications are SSRIs (selective serotonin reuptake inhibitors), which include fluoxetine, sertraline, paroxetine and fluvoxamine, and TCAs (tricyclic anti-depressants), which include imipramine, nortriptyline, amitriptyline, and desipramine. Although general practitioners can usually prescribe these types of medications, it is usually best to consult with a psychiatrist or psychopharmacologist, who is specially trained to evaluate and monitor the need for and use of anti-depressant medicines.

For lots of different reasons, treatment with anti-depressants takes time to work. Because every person and his depression differ, finding the most effective medication is often a process of trial and error. While the process may be frustrating, you and your doctor will eventually find the right treatment.

During a severe episode of depression, there may be severe paranoid persecutory delusions or even hallucinations. There may even be suicidal behavior. When these occur, hospitalization, antipsychotic medication or electroconvulsive therapy (ECT) may be necessary. After the acute phase has subsided, psychopharmacologic treatment should be continued to decrease the likelihood of relapse or future recurrence.

Unlike medications for physical illness, psychotropic medicines do not work to cure the depressive illness; rather, they work to relieve acute episodes and prevent recurrences. For many people, medications work most effective in conjunction with psychotherapy. Insight-oriented therapy can allow you to consider how such contributing factors as early experiences of loss and cumulative negative life circumstances and disappointments have colored your disposition. Cognitive techniques can also provide significant relief insofar as they address the negative and distorted thinking that typically characterizes depression.

When to seek treatment for depression

If you are in a major bout of depression, you may feel like you are beyond help. However, depression CAN be treated and managed. If your state of gloom/sadness persists more than two weeks, you find that you cannot get out of bed, you are increasingly isolated from family and friends, and you have lost any sense of enjoyment or interest in your usual activities, call your doctor right away. Also, if you find yourself ruminating about death and the meaningless of life and you are considering suicide, SEEK HELP IMMEDIATELY.

The Stages of Depression

While the American Psychological Association doesn't define clear stages of depression, there does seem to be a pattern among the way that depression progresses among people. Here are the basic issues that may lead to depression in many people:


Feeling frustrated or overwhelmed – When life begins to become burdensome, you can begin to have troubles dealing with the emotions that come along with this anxiety


Sense of sadness at the way things are – Feeling like everything is out of control, you begin to feel sad and despondent.


Loss of interest in things you enjoy – You begin to isolate yourself from others and from the things you love to do.


Changes in eating and sleeping – You might begin to change the way you eat and the way you sleep as a way to cope with the burdens of your feelings.


Feelings of hopelessness – As you continue to feel bad, you might begin to see things as hopeless and beyond your control. You begin to not care about anything. You might stop bathing or handling even mundane tasks.


Feelings of death and suicide – Those who feel like they are completely alone and have no one to turn to will often begin to have thoughts of death and finally 'ending' it all.

Defining Depression

The difficulty with many mental disorders, it's hard to tell when you need more than just a positive attitude to manage your feelings. Depression is a common problem that many people simply think they need to live with, something they need to 'tough out' in order to come out better for it. But this is not necessarily the best treatment plan for this mental illness. Here's what you should know.

What's difficult about dealing with depression is that it can manifest itself in a number of different ways. For some people, depression is merely a short bout of sadness that resolves on its own. But for others, it's a long running presence that makes them feel ineffective, as well as hopeless. Some of the more common symptoms of depression include:


Feeling sad

Feeling hopeless

Becoming irritated for no reason

Anger and frustration

Loss of interest in favorite activities

Change in eating habits

Change in sleeping habits

Thoughts about suicide

Diagnosing depression is tricky because it requires that you have these symptoms for extended periods of time – normally for at least two weeks continuously. And while some people can easily identify their down times, others might not recognize symptoms like anger as being consistent with depression.

When you have depression, what can you do?

During the time that you feel despondent, seek the emotional support from family and friends. For milder episodes of depression of short duration, the support of loved ones may be able to help you work through it. But in most cases, you will not be able to fight depression on you own, and you should not try to. Like diabetes or asthma, depression is an illness and requires medical attention so it can be managed effectively and appropriately. If you are suffering from depression, it is imperative that you seek professional help.

If you suffer from SAD (Seasonal Affective Disorder), you may very well respond to spending at least an hour a day outdoors, even during the wintertime. Increasing the amount of natural light in your house may also help. Some psychiatrists even recommend obtaining a special light to put in your room that kind of resembles sunlight. Whenever possible, take trips in winter to warmer and sunnier climates.

As a side note, my family and I always try to go down to Florida in December or January, and this has helped tremendously with my winter depressive episodes.

What is depression?

For years I have suffered from depression, at different levels, some of them being major episodes and some more on a dysthymic (low-grade chronic) level.

What is depression?

There is a tendency to use the word depression to describe periods or episodes of sadness that each of us experience from time to time. And for many of us, during these periods it is not always easy to discern where normal sorrow ends and clinical depression begins. Yet, anyone who has ever experienced an episode of major depression knows - at least after the depression has lifted - that what they feel is more than just ongoing or persistent sadness.

Clinical depression is an illness characterized by a cluster of feelings, thoughts and behaviors that are remarkably distinct from a person's normal range of feelings and functioning. Caused by a complex interaction of biologic, psychological and social factors, a major depressive disorder can make a person extremely sensitive to life circumstances, the least of which can throw him/her into total loss of hope.

During a major depression, someone can become surrounded by feelings of sadness, hopelessness, helplessness, and emptiness, and these feelings can distort every thought and experience, making life seem hopeless and unworthy. Feelings of being deeply and continually deprived, unworthy, insignificant, and guilt-ridden build on feelings of sadness. At the same time, a person may feel chronically irritable, often exploding into anger and frustration.

While a major depression may be triggered by some life event or circumstance, a person's mood reaction may seem greatly exaggerated. However, depression has less to do with life's events than with an individual's existing vulnerability to the condition.

In some cases, someone may experience a major depression as a single episode, but in most cases, clinical depression tends to recur periodically, reactively or cyclically. A major depressive episode could possibly last up to 2 or more years.

When someone experiences milder depressive episodes, this is called dysthymia. For someone suffering from dysthymia, certain life circumstances, such as loss of a job, divorce, or relocating to a new environment, may provoke a much deeper depression.

For some individuals, there is a seasonal component to their depression called Seasonal Affective Disorder (SAD). This is a form of reactive depression that is more prevalent in northern parts of the country where climatic extreme changes are greater. SAD usually affects people in the fall or winter and is characterized by fatigue, carbohydrate cravings, overeating, lack of energy or motivation to do activities normally enjoyed, and oversleeping. While the exact etiology or cause of SAD is not certain, it is possible that it may be related to the way in which the light responsive pineal gland in the brain functions.

Check back for information on what to do if you have depression, when to seek treatment, types of treatment, and prognosis.