Lifestyle changes to help you deal with depression

If you are affected by depression, you are not “just” sad or upset; you have a condition that involves intense feelings of persistent sadness, helplessness and hopelessness, together with physical problems such as sleeplessness, loss of energy, and physical aches and pains.



Depression is an illness and you need support to help fight it. Treatments can involve a variety of different approaches including antidepressants and psychological therapies. But there are also many self-help techniques you can use to complement professional treatment.



Options include attending a self-help group, making changes to your diet, improving your sleep habits and learning relaxation techniques. Research on acupuncture, herbal medicines (including St. John’s Wort), and aromatherapy suggests that these treatments can help to reduce anxiety and to alleviate mild depression.
Don’t expect too much of yourself, as depression makes it difficult to do what you need to feel better, but you do have some control. Make small changes, persist with them, and you will begin to notice a benefit.



Of course, it’s not that easy. Even small changes may seem impossible, so it’s crucial not to pressure yourself to take action. Imagine yourself completing a few small goals to start with. Consider the resources available to you: friends, loved ones, doctors, information, support from an employer, health facilities, outdoors areas to relax in. Gathering information can help reduce the misconceptions, guilt and fear which are often associated with depression. Look out for books and websites on depression.



Ideas for action include taking a short walk, calling a trusted friend, sending a few emails. If you feel up to it, think about communicating with other people in a similar situation. Sharing experiences within supportive relationships can help alleviate your depression and provide new coping strategies. It can be hard to maintain perspective on your own so, although it can be a challenge, it is worth breaking out of the isolation and reaching out for help.



Once they know how you are feeling, trusted friends and family members will want to help you through this tough time. If you’ve had some bad news or a major upset, tell someone how you feel. You may need to talk (and maybe cry) about it more than once, but a good friend will understand.



Make plans to have lunch or coffee with a friend and explain the situation. You could ask them to check in with you regularly, and set regular events for the two of you such as going to the movies, a concert, a museum, to dinner, or to a small gathering.



Depression can increase your tension, stress and anxiety, so relaxation is an important element of recovery. There are many ways to relax - yoga, reading, listening to a relaxation tape, or getting away for a short holiday. On the other hand, some people unwind best through a more physical activity. Perhaps there is a form of gentle exercise that appeals to you and will make you feel more positive. Taking a walk in the sunshine provides exercise, fresh air, vitamin D, and removes you from your comfort zone if you tend to stay at home.



Dietary changes are a sensible idea to support your recovery from depression. Often people find that their appetite decreases or increases significantly, so try to make sure that you eat regular, appropriate amounts of food, ideally including fresh fruit and vegetables. Certain nutrients, like Omega 3 (found in oily fish, flax/linseed and olive oil) are thought to be especially beneficial. If you’re really struggling to eat well, invest in vitamin or fish oil supplements.



Aim to maintain any hobbies or interests you normally have, if only just a few minutes each day. Routine is essential. These activities will help you to feel better, despite being more difficult and perhaps not giving you the pleasure they usually would. If your interests involve being sociable, try to fight the urge to retreat into your shell. Being around other people will give you a lift.



Make time for things you enjoy, while limiting your working pressures and commitments as far as possible. This may open up an opportunity to begin expressing yourself creatively through a new medium: music, art, or writing. Inspiration could come from spending some time in nature or revisiting favorite books or films to get back in touch with your happier self. Look back over journals or photos to get a fresh viewpoint on your current feelings—you may gain strength from recalling your achievements and obstacles you have previously overcome.



Relaxation techniques are worth investigating. Try deep breathing, progressive muscle relaxation, or meditation. Identify what is adding to your stress load (work? unsupportive relationships? substance abuse? health problems?). See if any of these can be reduced or eliminated.



Most of all, go easy on yourself and don’t set impossibly high standards. Recognize this tendency if you have it, and step back. Challenge your negative thinking by treating yourself as you would a good friend. Sometimes the thought patterns in depression can make you feel helpless, but it is a disease that can be treated. Take gradual steps day by day and be proud of yourself for doing so.


Vitamins and Minerals against Depression

Did you ever wish that you could take a vitamin for depression? Well, for some of you it may be just that simple. There are a variety of vitamin deficiencies that can lead to depression symptoms.


The B-Complex Vitamins


The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.


Here's a rundown of recent finding about the relationship of B-complex vitamins to depression:
  • Vitamin B1 (thiamine): The brain uses this vitamin to help convert glucose, or blood sugar, into fuel, and without it the brain rapidly runs out of energy. This can lead to fatigue, depression, irritability, anxiety, and even thoughts of suicide. Deficiencies can also cause memory problems, loss of appetite, insomnia, and gastrointestinal disorders. The consumption of refined carbohydrates, such as simple sugars, drains the body's B1 supply.

  • Vitamin B3 (niacin): Pellagra-which produces psychosis and dementia, among other symptoms-was eventually found to be caused by niacin deficiency. Many commercial food products now contain niacin, and pellagra has virtually disappeared. However, subclinical deficiencies of vitamin B3 can produce agitation and anxiety, as well as mental and physical slowness.

  • Vitamin B5 (pantothenic acid): Symptoms of deficiency are fatigue, chronic stress, and depression. Vitamin B5 is needed for hormone formation and the uptake of amino acids and the brain chemical acetylcholine, which combine to prevent certain types of depression.

  • Vitamin B6 (pyridoxine): This vitamin aids in the processing of amino acids, which are the building blocks of all proteins and some hormones. It is needed in the manufacture of serotonin, melatonin and dopamine. Vitamin B6 deficiencies, although very rare, cause impaired immunity, skin lesions, and mental confusion. A marginal deficiency sometimes occurs in alcoholics, patients with kidney failure, and women using oral contraceptives. MAOIs, ironically, may also lead to a shortage of this vitamin. Many nutritionally oriented doctors believe that most diets do not provide optimal amounts of this vitamin.

  • Vitamin B12: Because vitamin B12 is important to red blood cell formation, deficiency leads to an oxygen-transport problem known as pernicious anemia. This disorder can cause mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually followed by appetite loss, dizziness, weakness, shortage of breath, heart palpitations, diarrhea, and tingling sensations in the extremities. Deficiencies take a long time to develop, since the body stores a three- to five-year supply in the liver. When shortages do occur, they are often due to a lack of intrinsic factor, an enzyme that allows vitamin B12 to be absorbed in the intestinal tract. Since intrinsic factor diminishes with age, older people are more prone to B12 deficiencies.

  • Folic acid: This B vitamin is needed for DNA synthesis. It is also necessary for the production of SAM (S-adenosyl methionine). Poor dietary habits contribute to folic acid deficiencies, as do illness, alcoholism, and various drugs, including aspirin, birth control pills, barbiturates, and anticonvulsants. It is usually administered along with vitamin B12, since a B12 deficiency can mask a folic acid deficiency. Pregnant women are often advised to take this vitamin to prevent neural tube defects in the developing fetus.

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Vitamin C


Vitamin C plays an important role in the production of serotonin, it catalyzes the manufacturing of serotonin. Serotonin is a brain chemical, a neurotransmitter, responsible for your mood. Vitamin C is therefore valuable for patients with depression associated with low level of serotonin. Symptoms of a mild ascorbic acid deficiency include fatigue, irritability and depressive mood disorder. More severe deficiency leads to scurvy symptoms.


Real scurvy is relatively rare in developed countries, but minor vitamin C deficiencies are common and they affect your mental health. Vitamin C supplementation is particularly important if you have had surgery or inflammatory disease. Stress, pregnancy, and lactation also increase the body's need for vitamin C, while aspirin, tetracycline, and birth control pills can deplete the body's supply.


Vitamin D


Vitamin D deficiency is being linked with bone trouble, lower back pain, heart trouble and depression as well. Vitamin D is produced in your body when your skin is exposed to light. During winter, many people suffer from seasonal affective disorder (SAD) because of lack of exposure to sunlight. It kind of makes sense to me that there would be a link between vitamin D deficiency and depression (though, as we will see, researchers aren’t certain if vitamin D deficiency causes depression or is a result of depression).


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Minerals


Deficiencies in a number of minerals can also cause depression.
  • Magnesium: Deficiency can result in depressive symptoms, along with confusion, agitation, anxiety, and hallucinations, as well as a variety of physical problems. Most diets do not include enough magnesium, and stress also contributes to magnesium depletion

  • Calcium: Depletion affects the central nervous system. Low levels of calcium cause nervousness, apprehension, irritability, and numbness.

  • Zinc: Inadequacies result in apathy, lack of appetite, and lethargy. When zinc is low, copper in the body can increase to toxic levels, resulting in paranoia and fearfulness.

  • Iron: Depression is often a symptom of chronic iron deficiency. Other symptoms include general weakness, listlessness, exhaustion, lack of appetite, and headaches.

  • Manganese: This metal is needed for proper use of the B-complex vitamins and vitamin C. Since it also plays a role in amino-acid formation, a deficiency may contribute to depression stemming from low levels of the neurotransmitters serotonin and norepinephrine. Manganese also helps stabilize blood sugar and prevent hypoglycemic mood swings.

  • Potassium: Depletion is frequently associated with depression, tearfulness, weakness, and fatigue.





Sources and Additional Reading:

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Suicide in the Elderly Population

Statistics


The elderly (defined as those over 65 years old) have, historically and currently, the highest suicide rates in most, but certainly not all, countries of the world.


The death rate in adolescent suicide attempts is roughly 2%; among men over 45 years old, R. W. Maris found 88% of first-time attempts are fatal. Other estimates are lower, but still on the order of 25-50%, though psychiatrist Herbert Hendin, questioning these numbers, points out that there seem to be many more elderly survivors of suicide attempts than there are suicide deaths in this age group.


Despite recent decreases in old-age suicide frequency and increases in youth suicide, the suicide rate for the elderly in the U.S. is still more than 50% higher than that of 15-24 year-olds.


26 percent of the population is over 50 years old; 39% of suicides are from this group, a rate 1.5 times the national average. White males over 50 years old are about 10 percent of the population, but 33 percent of the suicides in the U.S. Elderly white males have a suicide rate 5 times the national average.


Among people over 65 years old (12% of the population), the suicide rate was about 22 per 100,000 (21% of suicides) in 1986, or almost twice the national average. The actual rate for the elderly is probably a good deal higher, since, "Many deaths from suicide are never investigated and are reported mistakenly as accidents or deaths from natural causes, particularly when the victim was old."


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The annual suicide rate for elderly women (6.7/100,000) is lower than that for middle-aged women (7.9/100,000), and about one sixth that of elderly men (around 40/100,000); however the rate for women is relatively under-reported, since they tend to use methods (e.g. overdose) that leave room for other verdicts. Since American men most often use guns, these deaths are harder to attribute to "natural causes".


Nevertheless, the fact that American male suicide rates peak in old age while female rates are at their maximum during middle age is difficult to explain. The unpleasant realities of old age, increasingly poor health, death of a husband or wife, relegation to a nursing home, fall more frequently on women than men, due to the former's greater longevity.


On the other hand, women are generally better than men at maintaining social and family contacts. And men, due to the higher status and more competitive nature of their activities (e.g., business, sports, war) lose more social standing to the infirmities of old age than do women, who generally have lower rank and thus less distance to fall.


Reasons for these high rates seem to include:
(1) Social isolation and loneliness, especially among widowers.
(2) Physical isolation: because many old people live alone, a suicide attempt may not be discovered soon enough to survive it.
(3) The accumulation of losses, such as friends, physical and mental abilities, social status, and health.
(4) The elderly use more lethal methods than do younger people.
(5) Old people are less likely to survive any given level of injury than are younger, healthier, ones.


Some specific reasons were identified among elderly suicides from the Miami area. The single most-cited cause was "physical health concerns", which were more frequent than the next two reasons ("depression" and "unknown") combined.


Such health concerns are not necessarily accurate. In one study of 248 suicides, more people (8) killed themselves in the mistaken belief that they had cancer than the number of suicides who, in fact, had terminal cancer.


The real rates are probably a good deal higher than the official ones. This is because many drug overdoses have no witnesses, no wounds, and look like a natural death. Since serious pre-existing illness is common in the elderly, such deaths are particularly likely to be misdiagnosed as "natural." In one study, 15,000 autopsies in apparently-natural deaths were reviewed. 764 (5.1%) bodies contained enough poison to account for death.


About half of the elderly who commit suicide are "depressed", but depression is common amongst old people. Both psychiatric and physical illness are more common in elderly suicides than in younger ones, whose deaths are more often precipitated by relationship, school, job, or jail problems. Between 60 and 85 percent of elderly suicides had significant health problems and in four out of every five cases this was a contributing factor to their decision. On the other hand, non-suicidal elderly had similar rates of physical illness as the suicidal.


Does depression affect willingness to accept treatment for other medical problems? In one study, depressed patients were less inclined than non-depressed ones to want medical treatment when the likelihood for improvement in some physical disease was good, but there was no difference between the two groups when the prognosis was poor. It seems that both groups were equally realistic about a poor prognosis, but that the lower quality-of-life and hopes-for-the-future among depressed patients decreased their willingness to seek or accept help when the probability of improvement was good.


This is consistent with other data. For example, a survey of elderly (60-100 years-old) visitors to senior centers in Indiana found that depression, low self-esteem, and loneliness were not associated with a decision to end their lives if faced with terminal, or debilitating chronic, illness. Again, both the depressed and non-depressed elderly were similarly pragmatic about their options under these circumstances.


However, when the severity of the depression is taken into account, differences appear. Elderly patients who were hospitalized for major depression were asked, before and after anti-depressant medication, whether they wanted life-sustaining treatment for their current physical health problems and for two hypothetical physical illnesses.


In the relatively "mild" to "moderate" cases, remission of their depression did not increase their willingness to accept medical intervention; however in the most severely depressed people, it did. This suggests that people in the midst of severe depression should probably not make life-and-death decisions, because their views are likely to change after anti-depressant treatment.


Poverty is not a good suicide predictor. Sweden and Denmark both have high per-capita income as well as comprehensive social welfare for the aged. They also both have high suicide rates among the elderly, as well as in the general population. Greece and Mexico, which have a far lower (economic) standard-of-living than Sweden and Denmark, have particularly low rates, though higher in the elderly than in the general population.


Interestingly, during times of economic prosperity, the elderly suicide rate goes down while the suicide rate of younger adults goes up in the U.S.


A final observation: suicide notes left by the elderly tend to show a desire to end their suffering, rather than dwell on interpersonal relationships, introspection, or punishing themselves or others, which are common themes in younger suicides.


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Risk Factors for Elderly Suicide


Suicide can happen in any family. However, life events commonly associated with elderly suicide are: the death of a loved one; physical illness; uncontrollable pain; fear of dying a prolonged death that damages family members emotionally and economically; social isolation and loneliness; and major changes in social roles, such as retirement.


Among the elderly, white men are the most likely to die by suicide, especially if they are socially isolated or live along. The widowed, divorced, and recently bereaved are at high risk. Others at high risk include depressed individuals and those who abuse alcohol or drugs.


Contributing Factors of Elderly Suicide



Suicide is typically an outcome that can be attributed to any combination of acute factors. Where suicide is considered an impulsive act at any age, elder suicide is often a grim outcome derived from the manifestation of tendencies experienced over an extended period of time. In the United States, suicide is the eleventh leading cause of death in the nation. What is more alarming is that eleven deaths per 100.000 Americans are suicides carried out by white males aged 65 and older, almost triple that of the national average.



Loss and mourning
Life events can trigger suicidal thoughts and often involve the loss of a loved one and/or pet. In these situations, bereavement can last up to two years. It is during this period; elderly persons are most susceptible to suicide.



Irreversible changes in lifestyle

Changes in retirement, a move from one's home to a nursing facility or loss in mobility are it sudden or gradual, mechanical or physical, can also become a trigger for elderly suicide. In a broadcast for Northern Irelands BICNews 6 in December of 1997, Dr. Ivan Boksay stressed the importance of noticing early warning signs that may indicate suicidal tendencies in an elderly subject. Boksay further emphasized the heightened degree of risk elderly subjects were faced with given prior suicide attempts.



Sleep disturbances

Recent research has indicated an intrinsic link between elderly suicide and sleep deprivation. Excessive loss in sleep can result in the manifestation of several problems. Older adults who suffer sleep loss are more likely to suffer from depression, memory loss, problems concentrating excessive daytime drowsiness, more injuries accrued during evening hours and the abuse of over-the-counter sleeping aids. This of course results in a poorer quality of life. Insomnia is among the highest of sleep complaints from persons aged 60 and older.


Clues to Look For


There are common clues to possible suicidal thoughts and actions in the elderly that must be taken seriously. Knowing and acting on these clues may provide you the opportunity to save a life. In addition to identifying risk factors, look for clues in someone's words and/or actions.


It is important to remember that any of these signs alone is not indicative of a suicidal person. Bur several signs together may be very important. The signs are even more significant if there is a history of previous suicide attempts.
A suicidal person may show signs of depression, such as:
  • changes in eating or sleeping habits

  • unexplained fatigue or apathy

  • trouble concentrating or being indecisive

  • crying for no apparent reason

  • inability to feel good about themselves or unable to express joy

  • behavior changes or are just "not themselves"

  • withdrawal from family, friends or social activities

  • loss of interest in hobbies, work, etc.

  • loss of interest in personal appearance

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A suicidal person also may:
  • talk about or seem preoccupied with death

  • give away prized possessions

  • take unnecessary risks

  • have had a recent loss or expect one

  • increase their use of alcohol, drugs or other medications

  • fail to take prescribed medicines or follow required diets

  • acquire a weapon.



Immediate Action Is Needed If The Person Is Threatening Or Talking About Suicide If you have contact with older adults, look for these clues to a potentially suicidal person. Your observing, caring about, and a suicidal older adult the difference between life and death.


You See the Warning Signs of Suicide. What Now?


Some DOs and DON'Ts include:
  1. DO learn the clues to a potential suicide and take them seriously.

  2. DO ask directly if he or she is thinking about suicide. Don't be afraid to ask. It will not cause someone to be suicidal or commit suicide. You will usually get an honest answer. But don't act shocked, since this will put distance between you. (Some people may deny feeling suicidal but may still be very depressed and need help. You can encourage them to seek professional help for their depression. It's treatable.)

  3. DO get involved. Become available. Show interest and support.

  4. DON'T taunt or dare him or her to do it. This "common remedy" could have fatal results.

  5. DO be non-judgmental. Don't debate whether suicide is right or wrong, or feelings are good or bad. Don't lecture on the value of life.

  6. DON'T be sworn to secrecy. Seek support. Get help from persons or agencies that specialize in crisis intervention and suicide prevention. Also seek the help of the older person's social support network: his or her family, friends, physician, clergy, etc.

  7. DO offer hope that alternatives are available but do not offer glib reassurance. It may make the person feel as if you don't understand.

  8. DO take action. Remove easy methods they might use to kill themselves. Seek help.



Sources and additional information:




 
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