News

Severe depression doesn't just affect the mind, it may also attack the body on a cellular level by speeding up the aging process, according to a new study.

In a paper published Tuesday in the journal Molecular Psychology, researchers in California and the Netherlands said they found an association between major depressive disorder, or MDD, and accelerated cellular aging. 

Specifically, study authors said that after examining the white blood cells of more than 2,400 Dutch study participants, they found that people with clinical depression had shorter telomeres than their healthy peers.

Telomeres are strands of protective DNA that cap the tips of chromosomes within a cell. Each time a cell divides, the telomeres get a little bit shorter. Eventually the telomeres become so small that the cell begins to shut itself down.

Scientists have also linked shortened telomeres to various age-related health problems like heart disease, obesity, diabetes, cancer and mental decline. Now, researchers believe they are linked to depression as well.

While people who suffer clinical depression may avoid physical exercise and adopt other unhealthy practices like heavy drinking and smoking, study authors said those behaviors did not fully account for the rapid shortening of telomeres observed in clinically depressed study subjects.

Researchers said that based on telomere length, study subjects who suffered severe clinical depression for a period of two years actually aged seven to 10 years, when compared to healthy people.

"The most severely and chronically depressed patients had the shortest telomeres," said lead author Josine Verhoeven, a psychiatric researcher at Amsterdam's VU University Medical Center.

"Overall, this study provides convincing evidence for the suggestion than an emotional stressful condition, such as MDD, may truly impact on the physical 'wear and tear' of a person's body resulting in accelerated biological aging," wrote Verhoeven and colleagues.

However, study authors said that they could not prove a direct cause and effect, and there may be other factors at play.


Source: LATimes

Symptoms of Depression

ALTHOUGH it is classed as 'mental illness', clinical depression often has as many physical symptoms as mental. The feelings or emotions that are depression symptoms actually begin to cause the physical effects. How this happens is a vital part of understanding depression and the symptoms that come with it.

If you are depressed at the moment some of the following symptoms may sound familiar:

• You feel miserable and sad.
• You feel exhausted a lot of the time with no energy .
• You feel as if even the smallest tasks are sometimes impossible.
• You seldom enjoy the things that you used to enjoy-you may be off sex or food or may 'comfort eat' to excess.
• You feel very anxious sometimes.
• You don't want to see people or are scared to be left alone. Social activity may feel hard or impossible.
• You find it difficult to think clearly.
• You feel like a failure and/or feel guilty a lot of the time.
• You feel a burden to others.
• You sometimes feel that life isn't worth living.
• You can see no future. There is a loss of hope. You feel all you've ever done is make mistakes and that's all that you ever will do.

• You feel irritable or angry more than usual.
• You feel you have no confidence.
• You spend a lot of time thinking about what has gone wrong, what will go wrong or what is wrong about yourself as a person. You may also feel guilty sometimes about being critical of others (or even thinking critically about them).
• You feel that life is unfair.
• You have difficulty sleeping or wake up very early in the morning and can't sleep again. You seem to dream all night long and sometimes have disturbing dreams.
• You feel that life has/is 'passing you by.'
• You may have physical aches and pains which appear to have no physical cause, such as back pain.

Symptoms of Depression and Mania

These lists are not complete, and not everyone who is depressed or manic experiences all of these symptoms. The severity of symptoms varies with individuals and varies over time.

Depression

• Persistent sad, anxious, or "empty" mood
• Feelings of hopelessness, pessimism
• Feelings of guilt, worthlessness, helplessness
• Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex
• Decreased energy, fatigue, being "slowed down"
• Difficulty concentrating, remembering, making decisions
• Insomnia, early-morning awakening, or oversleeping
• Appetite and/or weight loss or overeating and weight gain
• Thoughts of death or suicide; suicide attempts
• Restlessness, irritability
• Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

Mania

• Abnormal or excessive elation
• Unusual irritability
• Decreased need for sleep
• Grandiose notions
• Increased talking
• Racing thoughts
• Increased sexual desire
• Markedly increased energy
• Poor judgment
• Inappropriate social behavior

Herbal Remedies

Black Cohosh - Cimicifuga racemosa

• Helps dark depression from emotional trauma or hormonal imbalance.
• Sedative properties, but also very effective for irritability and anxiety states centered around the menses, PMS or menopausal syndromes.
• A male or female reproductive tonifier and restorative.

Ginkgo - Ginkgo biloba

• Relieves depression, especially in the ederly, or those with arteriosclerosis or hearth disease, or after stroke. Improves brain circulation.
• Carries nutrients and oxygen to the brain, increases focus, memory.

Ginseng - Panax ginseng

• An adaptogenic herb that balances the body's response to stress.
• Involved in maintenance of neurotransmitters involved in depression.
• Increases stamina, energy levels, concentration and inmune response.

Gotu Kola - Centella asiatica

• Adaptogen capable of tonifying, revitalizing and rejuvenating the body.
• Increases general mental functioning, memory and concentration.
• Useful in depression related to sub-clinical hypothyroid conditions.

Kava Kava - Piper methysticum

• Best when anxiety is a component of the depressive syndrome.
• Relaxes and quiets the mind without producing hangover or sedation.
• Useful to decrease pain and muscule spasms, excellent for insomnia.

Lavender - Lavandula officinalis (Tincture)

• Relaxes the entire nervous system, lifting depression and moddiness.
• Soothes and calms sleeplessness, irritability and tension headache.
• Helps digestion, relives gas, bloating and cramping of nervous origin.

Lemon Balm - Melissa officinalis

• Valued for its ability to raise the spirits in minor depression.
• Improves associated feelings of anxiety or panic, heart palpitations.
• Relieves restlessness, irritability, gastric acidity, spasms and bloating.

Rosemary - Rosmarinus officinalis

• Used in mild to moderate depression, faintness, weakness.
• Helps vague feelings of poor health, undue fatigue or exhaustion.
• Assists recovery from long-term srtess or illness, nourishes adrenals.

Schisandra - Schisandra chinensis

• Provides nervous system rejuvenation, improves mental sharpness.
• Relieves depression, irritability and insomnia with disturbing dreams.
• Improves memory, concentration and sexual stamina.

Skullcap - Scutellaria laterifolia

• Tones, nourishes and restores the nervous system. Used in serious mental exhaustion, depression, effects of overwork or prolonged sickness.
• Calms tension and stress, and is a help in insomnia, muscule spasms.

St. John's Wort - Hypericum perforatum

• Improves mood, ability to function fully. Decreases feelings of sadness, hopelessness, worthlessness, exhaustion. Helps relieve insomnia.
• As effective as typical antidepressants, minus the side effects.

Valerian - Valeriana officinalis

• Effective for depression with associated anxiety, panic attacks or pain.
• Relaxes spastic muscles, tremors, excitability and heart palpitations.
• Restores healthy sleep/wake cycle and decreases number of awakings.

Vervain - Verbena officinalis

• Anti-depressive, valuable in PMS and menopausal mood alterations.
• For poor recovery after illness or viral infection, including Epstein-Barr.
• Lowers blood pressure, relieves headaches, treats spleen disorders.

Omega-3 fatty acids

Omega-3 fatty acids are a type of good fat needed for normal brain function. Our bodies can't make omega-3s on their own, so we must obtain them through our diet. 

Studies have linked depression with low dietary intake of omega-3 fatty acids. In countries with higher fish consumption, such as Japan and Taiwan, the depression rate is 10 times lower than in North American. Postpartum depression is also less common.

Studies suggest that omega-3's together with antidepressants may be more effective than antidepressants alone.

Cold water fish such as salmon, sardines, and anchovies are the richest food source of omega-3 fatty acids. But instead of eating more fish which contain mercury, PCBs, and other chemicals, fish oil capsules are considered a cleaner source of omega-3 fatty acids. Many companies filter their fish oil so that these chemicals are removed.

Fish oil capsules are sold in health food stores, drug stores, and online. Most brands should be stored in the fridge to prevent the oil from going rancid. When comparing brands, the key active components for depression are EPA and DHA.

Fish oil capsules may interact with blood-thinning drugs such as warfarin and aspirin. Side effects may include indigestion and bleeding. Fish oil should not be taken 2 weeks before or after surgery. 

Fish oil can also cause a fishy aftertaste. To prevent this, try taking the fish oil just before meals.

SAM-e

SAM-e, pronounced "sammy", is short for S-adenosyl-L-methionine. It's a chemical that's found naturally in the human body and is believed to increase levels of neurotransmitters serotonin and dopamine.

Several studies have found SAM-e is more effective than placebo.

In North America, SAM-e is available as an over-the-counter supplement in health food stores, drug stores, and online. It should be enteric-coated for maximum absorption. 

Although it's one of the more expensive supplements, it remains popular as a remedy for depression and osteoarthritis.

Side effects can include nausea and constipation.

Folic Acid

Folic acid, also called folate, is a B vitamin that is often deficient in people who are depressed.

Folate is found in green leafy vegetables, other vegetables, fruit, beans, and fortified grains. 

It's one of the most common vitamin deficiencies because of poor diet but also because chronic conditions and various medications such as aspirin and birth control pills can also lead to deficiency.

Besides food, folic acid is also available as a supplement or as part of a B-complex vitamin.

Researchers at Harvard University have found that depressed people with low folate levels don't respond as well to antidepressents, and taking folic acid in supplement form can improve the effectiveness of antidepressants.

Sources: green leafy vegetables, such as spinach and broccoli, asparagus, fruits, such as bananas, legumes, yeast, cereals, mushrooms, organ meat, orange juice and tomato juice. It is also available as a vitamin supplement.

5-HTP

5-HTP is short for 5-hydroxytryptophan. It's produced naturally in the body and is used to make the neurotransmitter serotonin. Although taking 5-HTP in supplement form may theoretically boost the body's serotonin levels, many experts feel there is not enough evidence to determine the safety of 5-HTP. It should not be combined with antidepressants.

Sources of 5-HTP

 

5-HTP is manufactured from the seeds of an African plant, Griffonia simplicifolia. It is found in health food stores, online, and at some drug stores.

 

Why Do People Take 5-HTP?

 

• Depression
• Anxiety
• Insomnia
• Fibromyalgia
• Migraine
• Weight Loss

5-HTP is most commonly used for depression. Because it is thought to work like serotonin antidepressants, 5-HTP has also been used for other conditions for which these antidepressants are prescribed, such as anxiety, insomnia, fibromyalgia, and migraine.

Diet

Right foods can stabilize blood sugar, eliminate mood swings, and boost neurotransmitters in the brain, all factors that influence how depression makes you feel.

Reduce your intake of sweets
Sweets temporarily make you feel good as blood sugar levels soar, but may worsen mood later on when they plummet.

Avoid caffeine and alcohol
Caffeine and alcohol both dampen mood. Alcohol temporarily relaxes us and caffeine boosts energy, but the effects of both are short-lived. Both can worsen mood swings, anxiety, depression, and insomnia.

Vitamin B6
Vitamin B6 is needed to produce the mood-enhancing neurotransmitters serotonin and dopamine. Although deficiency of vitamin B6 is rare, a borderline deficiency may occur in people taking oral contraceptives, hormone replacement therapy, and drugs for tuberculosis.

Magnesium
Most people do not get enough magnesium in their diets. Good sources of magnesium are legumes, nuts, whole grains and green vegetables. Like vitamin B6, magnesium is needed for serotonin production. Stress depletes magnesium.

Exercise

Regular exercise is one of the most effective and inexpensive ways to improve mood.

Exercise, particularly aerobic exercise, releases mood-elevating chemicals in the brain and can decrease stress hormones.

One of the best options to bust the blues is taking a brisk walk outside each morning for at least 30 minutes five days a week. 

But what's important is that you choose something you enjoy and will stick with, whether it's going to the gym, signing up for dance classes, playing tennis, or gardening.

Light Therapy

Getting enough sunlight has been shown to be effective for seasonal mood changes that happen in the darker winter months.

Exposure to light in the morning helps the body's sleep/wake cycle work properly. Production of serotonin, a brain chemical that key in influencing our mood, is turned on in the morning upon exposure to light. During the winter when there is less sunlight, serotonin levels can drop, making us feel tired and prone to seasonal affective disorder (SAD).

One of the most simple ways to increase your exposure to light is to walk outdoors in the morning. Just be sure to use sunscreen to protect your skin from ultraviolet light.


Another option is to use special lights that simulate natural daylight. Studies have found they are effective. 

These lights can be found online. There are different types available, from light boxes to visors, that are typically used for 20-30 minutes a day. Look for lights with a minimum of 3,000 lux. many experts suggest 10,000 lux.

Although they are rather expensive ranging from $150 to $500, they may be covered by insurance.

Other Natural Remedies

Other options include:

• Flower remedies
• Yoga
• Acupuncture
• Meditation

 

 

And most important, Smile!