(NaturalHealth365)  Is a good mood the ultimate anti-aging product?  Conversely, can depression promote aging as much as smoking does?  New research from the University of Connecticut suggests yes to both!

And while this isn’t the first research of its kind to indicate a link between depression and accelerated aging, it does add to the growing pile of evidence that your mental health and outlook can have a tremendous impact on the quality and length of your life.

Older adults with depression age faster, according to scientists

According to the National Institute of Aging (NIA), having a positive mental outlook in life is correlated with better health markers, including lower blood pressure, less cardiovascular disease, and improved blood sugar levels.  And this year, research published in the peer-reviewed journal Nature Mental Health highlights the opposite effect: that is, having depression, particularly as an older adult, is associated with faster biological aging and poorer health.

The study was conducted by researchers from the UConn Center of Aging and pulled data from 426 adults diagnosed with “late life depression.”  For their investigation, the researchers took blood samples from participants and measured the level of proteins associated with aging (these proteins are released from “old,” sub-optimally functioning cells and promote damaging inflammation in the body).

While the study had no control group (say, of non-depressed older adults) to strengthen their findings, the researchers did come up with some interesting data:

• People who had higher levels of aging-associated proteins in their blood were more likely to also have medical problems like high cholesterol and high blood pressure
• Accelerated biological aging in depressed adults was correlated with worse heart health (which corroborates with other research cited by Psychology Today showing that chronic depression can be as harmful to heart health as smoking – yes, smoking!)
• People with higher levels of aging-associated proteins also performed worse on cognitive tests of brain health and function

The researchers further note that depression in older adulthood is also associated with other negative consequences, including an increased risk of frailty, poorer quality of life, decreased functional independence, and an increased risk of dementia and premature death.

Compare this to another study published in 2020 in the American Journal of Geriatric Psychiatry.  This study revealed that a positive mental outlook was associated with better brain function in older adults.  In fact, the researchers “found that the integrity of the white matter and stable executive function appear to be important for maintaining healthy mood states in late life,” explains the NIA in an article discussing the study in a December 17, 2020 article posted to their website.  (As a reminder, white matter is “where information is transmitted from one brain region to another,” according to the NIA, while the executive function is “the ability to perform complex tasks such as planning or decision-making that require attentional focus.”)

In other words: the healthier your brain is in late adulthood, the better your chances of avoiding late-life depression and maintaining a more positive mental outlook (and enjoying all the other health benefits associated with a positive outlook).

If optimizing brain health as you age can improve your mood (and perhaps vice versa), here are some things you should focus on

So, if you want to maintain healthy brain matter, cognitive function, and mood as you age – and even combat depression while you’re at it, here’s what the NIA recommends:

• Take care of your physical health (e.g., limit alcohol use, get enough sleep, manage chronic health conditions with a trusted integrative healthcare provider, etc.)
• Eat a nourishing, well-balanced diet that promotes a healthy weight (generally speaking, this is a diet high in things like organic fruits and vegetables, whole grains, grass fed meats, wild caught fish, pasture raised poultry, and raw dairy products, while low in things like processed foods and refined sugar)
• Stay physically active
• Stay cognitively active through things like reading, puzzles, learning a new skill, or picking up a new hobby
• Build and maintain good social connections
• Manage stress (things like journaling, yoga, therapy, and improving sleep hygiene can help)

And remember, old dogs can learn new tricks, but it’s never too early to start investing in your future health and well-being!

Sources for this article include:

UConn.edu
NIA.NIH.gov
Nature.com
Lifeextension.com
NIH.gov
NIH.gov
Psychologytoday.com

The post Is happiness the key to ageless living? Discover the intriguing relationship between mood and aging appeared first on NaturalHealth365.

(NaturalHealth365)  In a world where contraception is often viewed as a fundamental aspect of women’s reproductive health, examining the impact of various birth control methods on physical and mental well-being is crucial.  For example, startling statistics released by the Centers for Disease Control and Prevention (CDC) shed light on the widespread use of oral contraceptives and other implantable devices among women.

In fact, recent research has brought to the forefront a concerning revelation – a potential connection between oral contraceptives and the onset of depression.  Delving into the details of this study, we uncover the important implications it holds for women’s mental health and contraceptive choices.

Could ‘the pill’ be contributing to depression?

If you’ve been experiencing persistent sadness and restlessness, it might be worth examining an unexpected culprit: your birth control pill.  Depression, a prevalent mental health condition affecting countless individuals, can manifest with debilitating symptoms that may be influenced, in part, by oral contraceptives.

Recent research involving a substantial cohort of over a quarter-million women in the United Kingdom has shed light on a potential association between oral contraceptive use and an increased risk of depression, particularly during the first few years of usage.  Published in the Epidemiology and Psychiatric Sciences journal, this study reveals a startling finding: women who take oral contraceptives face over a 120% higher risk of developing depression.

Why do oral contraceptives affect mood?

The study above focused on unraveling the impact of oral contraceptives on mood alterations.  Birth control pills inherently carry risks as they manipulate hormonal levels, and hormones have long been recognized as influential factors in determining one’s vulnerability to depression.  The study findings revealed a notable association between the initial few years of birth control pill usage and a higher incidence of depression versus non-users.

Interestingly, even women who discontinued the use of oral contraceptives after using them during their adolescence remained at a heightened risk of depression.  Notably, among adult women, the researchers did not identify an increased risk of depression a couple of years after discontinuing birth control pill use.

Delving deeper into the study’s data uncovers intriguing insights, particularly in relation to sibling pairs.  Sisters who used birth control pills exhibited a higher likelihood of experiencing depression, suggesting a genuine causal relationship between birth control usage and depressive symptoms.

These findings emphasize the significance of understanding the potential impact of birth control pills on women’s mental well-being, urging further exploration and consideration of individual differences and susceptibility to depression.

Consider natural family planning methods

For women who are currently taking the birth control pill and experiencing feelings of depression, it is important to be aware of how this medication can impact hormonal levels and potentially contribute to mood changes.  If you have not yet started using birth control and are in your teenage years or early 20s, it is worth noting that beginning hormonal contraception at a young age may increase the risk of depression.  On the other hand, adult women who have been using birth control for more than two years may be less likely to experience depression as they have surpassed the critical two-year mark of usage.

If you are seeking alternatives to the pill, there are various options.  Switching to barrier methods, such as condoms, can provide contraception without the hormonal effects that may contribute to mood changes.  Additionally, exploring natural family planning methods can be an option for those who prefer hormone-free contraception.

Natural family planning methods involve tracking and monitoring your menstrual cycle to identify fertile and non-fertile days.  This can be done through methods such as tracking basal body temperature, cervical mucus observation, and calendar-based tracking.  While natural family planning requires commitment, consistency, and education, it can be an effective method when followed correctly.

As always, consulting with a healthcare professional or a certified natural family planning instructor is highly recommended when considering natural family planning methods.  They can provide guidance and support and help you determine the most suitable contraceptive option based on your individual needs, preferences, and circumstances.

Ultimately, the safest way to avoid an unwanted pregnancy would be to abstain from having sexual intercourse, until you are ready to start a family.  No doubt, starting a family is a big decision and should not be taken lightly.

Sources for this article include:

Cambridge.org
Medicalnewstoday.com

The post What your doctor may not tell you about oral contraceptives and depression appeared first on NaturalHealth365.

(NaturalHealth365)  Depression is indeed a significant and widespread mental health issue, affecting millions of people around the world.  It can be challenging for individuals to openly discuss their struggles with depression due to various reasons, including societal stigma and fear of judgment.  While some individuals may attempt to mask their pain using substances like alcohol or marijuana, these are not effective or healthy long-term solutions for managing depression.

To make matters worse, not enough people understand that many medications actually contribute to the growing depression problem.  As an example, a lawsuit alleges an asthma drug made by Merck has the potential to cause depression or even suicide, yet the pharmaceutical company allegedly downplayed those risks.

Details of the lawsuit filed against Merck

The lawsuit alleges that Merck’s executives knew that its asthma drug, Singulair, might cause youngsters to become depressed and commit suicide yet concealed those risks for corporate financial gain.

Though Merck’s corporate attorneys sheepishly hid behind the legal liability cover of the doctrine of federal preemption that states federal regulations and federal law supersede the laws of the states, the parents of the affected children are relentless in their quest for justice.  Those parents have patiently waited decades for the lawsuit to reach its current stage.

Merck allegedly failed to provide asthma patients and their parents with due care

Merck executives are alleged to be negligent, meaning they did not uphold their duty of care to patients using Singulair.  The lawsuit alleges several dozen individuals, including some kids, were diagnosed with severe brain problems or committed suicide after using Singulair to treat asthma and/or allergies.

If the plaintiffs’ attorneys are successful, they will overcome Merck’s corporate defense team’s delays and doctrine of federal preemption legal defense, proving the allegation that the pharmaceutical company knew the drug compromised brain health yet still brought it to market.  The text of the lawsuit alleges that the medication blocks the leukotrienes chemicals within the body that precipitate asthma and spur additional respiratory issues, including airway inflammation.

The harmful side effects were formally submitted to the United States Food and Drug Administration (FDA) in 2019.  However, those side effects might have been known by Merck’s brass years or even decades before concerned parents reported them.  If the plaintiffs win the lawsuit, they will likely be awarded damages for negligence and wrongful death.

Tips to support lung health without resorting to Big Pharma pills

You can cleanse your lungs without the assistance of a pharmaceutical corporation.  Clear out your passageways and lungs with steam therapy or a nebulizer at least once per week.  Controlled coughing, in which you intentionally cough deeply, eliminates toxins that have accumulated in mucous.

If you know or suspect your lung health is poor due to excess mucous, deep coughing might not be enough.  Consider postural drainage with the guidance of a doctor to enhance breathing and prevent infections.  Don’t forget to exercise!  Consistent exercise forces muscles to work, heightening the breathing rate and moving oxygen throughout the body.

Green tea also helps decrease lung inflammation.  Green tea’s antioxidants reduce inflammation, possibly even helping to protect lung tissue from the harm caused by smoke inhalation.  And, finally, excess mucus can be created by eating too many conventional dairy products (i.e. cheese and milk) plus processed sugars.  Try eliminating certain foods that create mucus build up and inflammation to see if that helps you to breath better.

Sources for this article include:

Childrenshealthdefense.org
Forbes.com
Reuters.com

The post Merck downplayed risk of suicide and depression caused by its popular asthma drug, lawsuit alleges appeared first on NaturalHealth365.

(NaturalHealth365)  Over 260 million people worldwide are currently grappling with depression, and that’s truly alarming.  In the United States and abroad, depression ranks as the leading cause of disability.  In the U.S. alone, around 18 million adults have experienced at least one major depressive episode.  But what’s even more concerning is the high rate of major depressive episodes among tweens and teens, making up nearly 15% of all cases.

Considering these statistics, it’s essential to explore alternative solutions beyond relying solely on Big Pharma medications.  Could increased physical activity be the panacea for our nation’s growing depression problem?  It’s worth contemplating how such a simple yet powerful change might make a difference.

Combat depression with exercise instead of popping Big Pharma’s pills

There’s been some controversy surrounding the claim that exercise might be a more effective treatment for depression compared to antidepressants.  However, solid evidence supports this notion.  A recent long-term study conducted in Ireland focusing on aging found compelling evidence that physical activity can significantly reduce the risk of depression.

Over the course of a decade, the study followed more than 4,000 adults, with slightly under 55% of them being women, and their average age was 61.  The data collection began in the fall of 2009 and continued until the winter of 2018.  The researchers then carefully analyzed the gathered data in the summer of 2022.  The results shed light on the potential power of exercise in combating depression.

The study’s findings provide valuable insights into the link between inactivity and depression

Why is exercise so important for mental health?

Physical activity has a fantastic impact on our body and mind.  When we exercise, it increases blood flow to the brain and activates the HPA axis (the hypothalamic-pituitary-adrenal axis), which is responsible for managing our stress responses.  This improved blood flow not only uplifts our mood and inspires us but also helps us better cope with stressors in our lives.

But here’s the best part – exercise releases endorphins, those wonderful natural chemicals that act as painkillers and stress relievers.  So, when you get moving, you’re not only boosting your brain’s function and mood, but you’re also giving yourself a much-needed dose of relief from pain and stress.

There is no single best exercise for battling depression

When it comes to combating depression, there isn’t a one-size-fits-all exercise.  The good news is that any type of exercise can be helpful in your battle against depression.  Whether it’s going for a walk, hitting the gym, or doing yoga, each form of physical activity contributes to improving your mood.  Bottom line, for best results, any form of exercise is great, when done consistently.

If you have the chance, try to exercise outdoors to soak up the sunshine and enjoy the refreshing air.  A combination of cardiovascular exercise and resistance training, done at least twice a week, along with a healthy organic diet, can greatly aid in overcoming depression.

For even better results, consider exercising with others.  Joining a health club or finding a workout buddy can be a fantastic way to stay motivated and feel connected, especially if you’re looking to conquer depression and enhance your overall well-being.  Remember, you’re not alone in this journey, and every step you take toward physical activity is a step closer to beating depression.

Sources for this article include:

Jamanetwork.com
Medicalnewstoday.com
NIH.gov
Singlecare.com

The post Move towards happiness: New research reveals the astonishing impact of minimal exercise on depression appeared first on NaturalHealth365.

(NaturalHealth365)  Nuts get somewhat of a bad rap in the mainstream media for all the wrong reasons.  Though some nuts are commercially produced with too much (denatured) salt or a coating of unwanted ingredients, organic pure versions offer many important health benefits.

In fact, a recent study indicates the consumption of nuts reduces depression by 17%.  This finding, published in Clinical Nutrition, is important as depression is becoming increasingly ubiquitous in our modern world.  For example, currently, more than one in six adults has been diagnosed with some form of depression.

Study unveils link between nut consumption and depression risk

Even if you’re not currently dealing with depression, the latest nut study should definitely catch your attention.  Chances are high that someone you know is facing this challenge, and it’s also worth considering your own future well-being.  While earlier nut-related studies were more general in nature, this recent research delves deeply into a crucial question: Can consuming nuts actually lower the risk of depression in adults?

To unravel this question, researchers turned to the extensive United Kingdom Biobank.  This remarkable resource houses a treasure trove of health and genetic data from half a million UK residents.  Continuously updated, this database empowers researchers to dissect population data, seeking potential insights and solutions to combat various diseases.

Focusing on adults within the United Kingdom, the study honed in on depression, defined by physician reports or antidepressant usage.  The study meticulously accounted for variables such as personal health, lifestyle, and demographics through sophisticated hazard regression modeling.  This approach effectively assessed how nut consumption might predict depression risk.

Munching on nuts might be secret recipe for lower risk of the blues

The study participants were evaluated at the baseline and also at follow-up.  In total, 13,504 individuals with a mean age of 57.5 were depression-free at baseline.  The follow-up revealed 1,122 depression cases, equating to 8.3% of the study participants.  However, it must be noted the follow-up occurred at the 5.3-year mark.

The daily consumption of a serving of 30 grams of nuts was linked to a reduced risk of depression.  The reduced risk of depression was more likely in adults who demonstrated sufficient weight control, superior health status, and a generally healthier way of life.

The key takeaway from the study is consuming a moderate or even low amount of nuts, meaning 30 grams per day, was tied to a 17% decline in depression risk at the half-decade follow-up point.  It is worth noting that the nuts used for the study were varied, including the likes of pistachios, walnuts, almonds, cashews, Brazil nuts, and hazelnuts.  We, at NaturalHealth365, would suggest that organic varieties would make this dietary choice even better.

Why are nuts so important for human health?

Nuts are more than just a tasty snack – they’re packed with healthy fats and amino acids, the very foundation of life itself.  Beyond their macronutrient prowess, nuts are rich in phytochemicals, dynamic compounds associated with potent antioxidant and anti-inflammatory properties.

These attributes aren’t just about keeping your body in shape; they play a crucial role in boosting mental health and guarding against inflammation, including in the brain.  This nutty power duo stands strong against ailments from depression to dementia, making nuts a true ally in the pursuit of optimal well-being.

The post “Nutty” path to happiness: 17% reduced depression risk unveiled appeared first on NaturalHealth365.

(NaturalHealth365)  Plenty of things can help explain the rise in depression, anxiety, and other mental illnesses in our country, and the fact is an estimated 1 in 5 U.S. adults experience mental health problems due to: social isolation and loneliness, chronic stress, trauma, financial hardship, and of course the pandemic (as well as the Draconian “mitigation” measures handed down by politicians and the three-letter agencies).

But a new study published in Environmental Research suggests that something else more ubiquitous and insidious could contribute to our nation’s mental health crisis: widespread exposure to “the most widely used herbicide globally,” glyphosate.

The toxic herbicide glyphosate linked to adverse neurological outcomes in adults, worrisome new study reveals

The study, entitled “Association between glyphosate exposure and cognitive function, depression, and neurological diseases in a representative sample of U.S. adults: NHANES 2013–2014 analysis,” was conducted by a group of Taiwanese researchers.

The researchers analyzed existing data collected from a representative sample of 1,532 American adults who were part of the 2013–2014 National Health and Nutrition Examination Survey (NHANES), which is a “program of studies designed to assess the health and nutritional status of adults and children in the United States,” according to the U.S. Centers of Disease Control and Prevention (CDC).

Based on their analysis, the researchers drew some concerning conclusions and provided substantial evidence about the impact of glyphosate exposure:

• There is an association between urinary glyphosate levels and “adverse neurological outcomes” in adults
• Examples of adverse neurological outcomes included lower cognitive function scores and “greater odds of severe depressive symptoms”
• Individuals with high glyphosate exposure even had an “increased risk of serious hearing difficulty”

Given that prior research has pointed to the neurotoxic effects of glyphosate as well as an association between an increased incidence of neurobehavioral problems like attention-deficit/hyperactivity disorder (ADHD) in children of pesticide applicators, this new data sadly comes as little surprise.

Importantly, another study published last December in Environmental Research – which also used data from the NHANES program – determined that fully 81 percent of the U.S. population aged six years or older has detectable levels of glyphosate in their urine.  Interestingly, the researchers also found that study participants who had not eaten for at least 8 hours were found to have lower levels of urinary glyphosate – indicating that food consumption truly is an important source of exposure to the herbicide.

By taking the results of both these studies into context, it’s reasonable to conclude that the vast majority of our population is potentially affected by this herbicide – approximately 280 million pounds of it are used every year on American crops and farmland, according to the U.S. Environmental Protection Agency (EPA).

More than 80 percent of U.S. population has glyphosate in their bodies.  Here are some simple strategies to reduce your family’s exposure

As we’ve said before, we’re not saying readers should become overly stressed out about their diet or that they must go all-organic even if their grocery budget doesn’t allow that.  On the other hand, we know that choosing to eat more organic foods can help reduce your glyphosate load and, thereby, may reduce your risk of negative health outcomes associated with long-term glyphosate exposure.

So, here are some strategies we want all readers to keep in mind:

• If you’re not in a place – financially or geographically – to purchase all organic foods, consider prioritizing your food dollars by opting for organic varieties of produce that are known to contain high levels of pesticides and herbicides when grown conventionally.  Known as the “Dirty Dozen,” these include blueberries, strawberries, spinach, apples, pears, and peaches.
• Don’t forget the frozen food aisle!  You can find great frozen organic produce that is often cheaper and just as nutritious as fresh produce.
• Wash your produce thoroughly.  Be aware that food safety experts often recommend waiting to wash until you’re ready to prepare and eat the produce since washing too soon may allow bacteria to grow on the fruits and veggies as they sit in the fridge.
• Plus, in terms of a simple (yet powerful) way to help detoxify the body … use a far infrared sauna.  So many people don’t sweat enough and sweating is an important detoxification pathway.  To learn more about the value of sauna therapy – watch Jonathan Landsman’s sauna presentation here.

Sources for this article include:

NAMI.org
EWG.org
CDC.gov
CDC.gov
Sciencedirect.com
Sciencedirect.com
Childrenshealthdefense.org
EPA.gov

The post Another alarming discovery: Glyphosate linked to severe depression and cognitive decline appeared first on NaturalHealth365.

(NaturalHealth365)  In the quest for culinary indulgence, we often find ourselves drawn to the comforting allure of French fries and a myriad of other ultra-processed foods.  These tantalizing treats have long been the go-to choice for satisfying cravings and providing an instant mood boost.

However, a recent and eye-opening study has cast a shadow over our beloved snacks, revealing a disturbing (but, not surprising) connection between the consumption of ultra-processed foods and the intricate realms of our mental well-being.  In this article, we delve into the relationship that begs the question: Are our cherished fries paving a path to long-term depression?

Ultra-processed foods affect psychological well-being, study reveals

A recent Australian study sheds light on the connection between consuming highly processed foods, like French fries, and the risk of long-term mental health issues, particularly depression.  The study, published in the Journal of Affective Disorders, emphasizes that a higher proportion of daily calories from ultra-processed foods increases the likelihood of experiencing depression, irrespective of age, living conditions, body mass index, physical activity level, gender, or marital status.

The study examined data from 23,299 individuals aged 27 to 76 over a 13 to 17-year period.  Participants’ emotional well-being was assessed using the Kessler Psychological Distress Scale (K10), which measures mental health through various facets, including emotions, cognition, behavior, and psychophysiology.  Depression symptoms encompassed feelings of worthlessness, sadness, hopelessness, nervousness, and fatigue.

Interestingly, the research found that adolescents who frequently consumed highly processed foods were more susceptible to depression a decade later compared to those with healthier diets.

Beware the allure of processed foods

Delving deeper into the realm of nutrition, it’s crucial to recognize the seductive appeal of processed foods, especially ultra-processed ones.  These culinary creations, characterized by their ingredient lists comprising five or more components, are meticulously engineered for extended shelf life and flavor enhancement, often at the expense of their nutritional value.

Take a stroll down the aisles of fast food establishments, supermarkets, or corner convenience stores, and you’ll encounter a plethora of these temptations.  Yet, beneath their mouthwatering exteriors lurk a host of less-than-desirable elements.  Highly processed foods frequently harbor an arsenal of insidious additives, including emulsifiers, sweeteners, and preservatives, all of which can have detrimental effects on your health.

Fun and creative tips to navigate processed food temptations

The journey to better nutrition doesn’t have to be dull or restrictive.  By infusing some creativity and fun into your dietary choices, you can enjoy delicious, wholesome meals while steering clear of the pitfalls of processed foods.

1. DIY snack time:  Transform snack time into a fun culinary adventure by crafting your own healthier versions of your favorite treats.  Try air-popped organic popcorn drizzled with a touch of extra virgin olive oil and a sprinkle of nutritional yeast for a savory twist.
2. Colorful plate challenge:  Challenge yourself to create the most colorful plate possible during meal prep.  The more colorful organic veggies and fruits you incorporate, the better your nutritional intake.
3. Smart substitutions:  Get creative with ingredient swaps.  Replace sugary condiments with homemade salsa or organic Greek yogurt-based dressings for a flavorful, healthier kick.
4. Cooking challenges:  Invite friends or family to a cooking challenge where you recreate a beloved processed food item from scratch using wholesome ingredients.  Pizza night, anyone?
5. Label detective:  Embrace your inner detective by reading food labels.  Aim to choose products with shorter ingredient lists and recognizable components.
6. Farmers’ market adventure:  Explore local farmers’ markets for fresh, seasonal organic produce.  The vibrant variety may inspire exciting, healthy meal ideas.

Readers, how will you infuse creativity and fun into your daily routine to steer clear of processed foods and embrace a healthier, happier lifestyle?  Let us know in the comments below.

Sources for this article include:

Sciencedirect.com
Medicalnewstoday.com

The post Fries before happiness? Discover the surprising link between processed foods and psychological well-being appeared first on NaturalHealth365.

(NaturalHealth365)  Navigating the complex landscape of the early 2020s, it’s evident that the human experience faces unprecedented challenges.  We stand at a crossroads where technological advancements soar, yet our collective happiness seems to wane.  The weight of the COVID-19 pandemic has only deepened the ongoing mental health crisis, casting a long shadow over our lives.

For those grappling with depression, you must recognize that you’re not alone in this journey.  Acknowledging your emotions, taking proactive steps, and committing to a healthier lifestyle can be transformative.  This article unveils the revelations of a new study – seven remarkable habits that can slice your risk of depression in half.

Nature vs. nurture dilemma: How lifestyle habits influence depression risk

The study shows establishing and maintaining a traditional social network characterized by face-to-face interactions is a natural and rewarding way to improve both the mind and spirit.  Maintaining an “IRL,” meaning “in real life” social network, decreased the risk of depression by 18%.

Moreover, frequent social interactions were the most critical protective lifestyle factor for preventing recurring depressive disorder.  Regularly interacting with others lifts the spirit, provides one with a sense of dignity, and releases happy chemicals like dopamine within the brain.

2.  Exercise, a mood-boosting elixir

Regular exercise is essential for physical health.  However, the benefits of exercise also extend beyond the body.  Regular exercise releases the happy chemicals, referred to as endorphins, within the brain.

Endorphins function as neurotransmitters, transmitting signals within the brain to mitigate pain and induce pleasurable sensations.  During exercise, the brain orchestrates the release of these endorphins as a natural response to physical exertion.

3.  High-quality sleep, your secret weapon 

In the quest to thwart depression’s grip, quality sleep is critical.  Defined as 7 to 9 hours of slumber each night for the purpose of this study, sleep takes center stage in the battle against the blues.

Its influence is profound, providing a remarkable 22% reduction in both treatment-resistant depression and isolated depressive episodes.

4.  Steering clear of smoking

Another compelling revelation from the study is the significant impact of abstaining from smoking on preventing depression.  Among the participants in the study, those who chose not to smoke demonstrated a noteworthy 20% decrease in their likelihood of experiencing depression.

While it’s true that nicotine, the addictive component of cigarettes, may offer a momentary break from stress and anxiety, it’s important to recognize that this relief is short-lived.  Smoking carries significant long-term consequences and is closely linked to a heightened risk of mood disorders, including depression.

5.  Minimal or no alcohol consumption

While alcohol may offer temporary respite, it comes with its own set of challenges.  It can suppress stress and anxiety temporarily, but it also carries detrimental effects, including dehydration, damage to brain cells, and the potential for dependency.

Remarkably, among the study participants, those who opted for moderation or abstained from alcohol witnessed an encouraging 11% decrease in their risk of experiencing depression.

6.  Living an active lifestyle

The study illuminates a powerful relationship between an active lifestyle and the risk of depression.  Participants who embraced regular physical activity witnessed a notable 14% reduction in their likelihood of experiencing depression.

Even those who took small but deliberate steps to stand, walk, and stretch instead of remaining sedentary for prolonged periods saw their depression risk decrease by an impressive 13%.

7.  Shield against depression with a healthy diet

The study reveals that adopting a healthy diet is a prudent strategy, with the risk of depression dipping by 6% among those who make this mindful choice.  Echoing this sentiment, the American Psychological Association emphasizes that embracing whole foods like nuts, vegetables, fruits, and seeds is likely to diminish the risk of depression.

So, what’s the takeaway?

These aren’t complicated life changes; they’re practical, everyday choices that can make a world of difference for your mental health.  By embracing these seven habits, you’re not just reducing your risk of depression – you’re taking charge of your happiness and paving the way for a better, brighter life.

Editor’s note: If you’re interested in hearing more about mental health strategies that are designed to help you feel better naturally … simply let us know by saying “yes” in the comment section below.  Thank you.

Sources for this article include:

Nature.com
Everydayhealth.com

The post Adopt THESE 7 healthy habits to reduce your depression risk appeared first on NaturalHealth365.

(NaturalHealth365)  It comes as no surprise that diabetes increases the risk of mortality.  However, most people would justifiably question whether depression contributes to an increase in mortality risk.

A new study shows the combination of depression and diabetes significantly increases the risk of mortality.  Researchers at New Mexico State University conducted the analysis.  The analysis was recently published in Diabetes & Metabolic Syndrome: Clinical Research & Reviews.

Diabetes and depression are a deadly combination

The data used in this analysis was extracted from the National Health and Nutritional Examination Surveys conducted between 2005 and 2010.  This dataset was subsequently combined with records provided by the National Death Index, extending through 2019.

The study encompassed a total of 14,920 U.S. residents, with 9.08% of individuals in the sample diagnosed with either depression or type 2 diabetes.  The analysis of these responses unveiled a striking statistic: individuals diagnosed with diabetes had a 1.70 times higher risk of mortality.

Furthermore, the data indicated that individuals living with both depression and diabetes faced a greater mortality risk compared to those without depression.  Those with type 2 diabetes who did not have depression experienced a 1.55-fold increase in mortality risk.

Prepare yourself for the following revelation, especially if you or a family member grapples with the challenging dual diagnosis of type 2 diabetes and depression.  Those individuals diagnosed with both conditions were a staggering 4.24 times more likely to experience premature mortality.

Empower your mental health with these proactive strategies for a brighter outlook

Depression, often regarded as a transient state of mind, is a complex emotional challenge that millions grapple with.  While it can feel overwhelming, it’s essential to remember that there is hope, and its impact can be mitigated through proactive mental health strategies.  By empowering yourself with these approaches, you can take significant steps toward enhancing your emotional well-being.

Amplify your well-being with art therapy

Reconnect with your creativity and emotions through art therapy, a potent avenue for improving your mental health.  If you’re struggling with limited resources, space, or motivation for artistic expression at home, explore the opportunities offered by art classes at your local community college.

Unleash the power of daily affirmations

Harness the transformative potential of daily affirmations to uplift your spirits.  Compile a list of motivating statements that deeply resonate with you, or discover top positive affirmations online.

Place this list where you can’t overlook it – on your computer desk or near your coffee maker, for example – ensuring these affirmations cross your path daily.  Recite them, visualize your day ahead, and take decisive steps to turn that vision into your reality.

Master mindfulness

Studies reveal that mindfulness can substantially enhance mental health by diminishing depressive tendencies and regulating mood.  This practice centers on your ability to remain fully present in the current moment.

If mastering mindfulness feels challenging, rest assured you’re not alone.  To attain a mindful state, consider the merits of meditation.  Even attentively focusing on the sensations experienced during routine activities can anchor you in the present moment, helping you break free from dwelling on past or future concerns.

What’s the bottom line? Living with depression and diabetes is not a life sentence; however, it’s crucial to embrace a holistic approach that paves the way for improved well-being.  Thus, prioritize self-care strategies, incorporate regular exercise into your routine, and adopt an organic, nutrient-rich diet.  By engaging in these healthful practices, you’ll not only mitigate the associated risks but also work towards a healthier, more enriching life.

Sources for this article include:

Sciencedirect.com
Medicalxpress.com
Psychcentral.com

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(NaturalHealth365)  Stress affects people to varying degrees, and the importance of stress management is quite obvious.  However, it’s important to point out that stress is not the sole issue demanding attention.  Significantly, there has been an unprecedented increase in clinical diagnoses of depression over the past few decades.

These two mental health challenges exert a substantial impact on our daily lives.  Researchers in Stockholm, Sweden, delved into the question of whether these conditions also influence the risk of developing Alzheimer’s and other forms of dementia.  Their findings not only confirmed an elevated risk of dementia associated with chronic stress and depression but also highlighted that the combined presence of both significantly intensifies this risk.

Let’s explore the insights provided by the study and consider how this knowledge can positively shape your life.

Are chronic stress and depression becoming inescapable in our modern lives?

Depression and related mental health disorders seem to have woven themselves into the fabric of the developed world, affecting a substantial portion of the population.  While improved screening may contribute to heightened awareness, there’s an undeniable surge in depression as an absolute statistical reality.

In parallel, the modern world is fraught with an unprecedented level of stress, particularly for adults navigating a post-pandemic world laden with uncertainty, inflation, war, and an array of other stressors, raising cortisol levels to staggering heights, maintaining a constant elevation throughout the day.

When you intertwine perpetual external stressors with internal anxieties and an accelerating pace toward burnout, the result is a potent recipe for chronic health issues.

New research examines dual impact of depression and stress on brain health

Researchers in Sweden examined 1.2 million health records in the Swedish medical database to assess the connection between chronic stress, depression, and the risk of Alzheimer’s and other forms of dementia.  Over an eight-year period, participants aged 18 to 65 were screened for depression and chronic stress, with subsequent medical monitoring for signs of dementia, Alzheimer’s, or cognitive impairment.

The study revealed a definite correlation: chronic stress posed a higher risk for Alzheimer’s, dementia, and cognitive impairment compared to depression alone.  Surprisingly, the combined presence of both conditions exhibited an additive effect.  Patients experiencing chronic stress had a 1.87% increased risk of dementia or cognitive impairment, while those dealing with both depression and chronic stress faced a substantial 3.87% higher risk of Alzheimer’s – a noteworthy finding given the prevalence of individuals dealing with both conditions.

Improving mental health is critical for overall well-being

Depression not only disrupts immune system functioning but also manifests in a myriad of social and emotional challenges.  Concurrently, unmanaged stress poses a significant threat, fostering conditions like heart disease, systemic inflammation – potentially leading to cancer – and a general deterioration of overall health.

With the constant ups and downs of life, stress is becoming a regular companion for too many people.  It’s becoming more and more crucial for us to tackle stress head-on before it gets too much to handle.

Natural and easy ways to reduce stress

Dealing with stress doesn’t always require complicated solutions.  While maintaining a balanced (organic) diet, regular exercise, and practicing good sleep habits are commonly suggested, life’s demands often make it challenging to consistently follow through with these habits.

Therefore, you may want to consider exploring the use of supplements like ashwagandha and cordyceps – both have shown promising evidence in reducing chemical stress reactions in the body.

Mindfully engaging in everyday tasks, such as house chores or helping others, can surprisingly be an effective stress relievers.  Focusing on the sensory details, like the smell of the soap or the temperature of the water, has been found to reduce stress and anxiety while enhancing creativity and mood.  Similar benefits can be derived from any mindfulness activity, such as a purposeful stroll in a park where you intentionally observe nature, setting aside distractions and worries.  Simply put, living in the present and reminding yourself of the good things you have in your life can go a long way toward reducing stress.

In moments of acute stress, a hug from a friend or loved one can often release oxytocin, countering cortisol and other stress hormones.

Maintaining a gratitude journal, even for just a few minutes each day, has demonstrated a direct correlation with reduced overall stress levels.

Lastly, posture matters.  Slouching is linked to lower self-esteem and mood, exacerbating stress and depression.  Sitting up (and standing) straight not only fosters alertness and focus but also directly reduces stress hormones.  Good posture contributes to an overall sense of well-being.

Incorporate these natural stress-relieving tips into your daily routine, and when possible, integrate healthy habits like exercise, a balanced organic diet, and proper sleep hygiene.  As a final note, make an effort to be around more positive people and immerse yourself into learning more about cultivating a positive attitude. (Watching videos and reading books about this topic can be very helpful.)

Remember, even a modest level of stress reduction can significantly lower your risk of stress-related cognitive impairment over time.

Sources for this article include:

Biomedcentral.com

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(NaturalHealth365)  If you’re a senior or have a loved on in their senior years, you’re probably acquainted with the shifts in the human elimination system that accompany the golden years.  Many seniors often note, “Everything moves slower as you get older,” and for valid reasons.

Many elders spend much of their days engaged in sedentary activities like watching TV, reading, or surfing the web.  Unfortunately, such habits don’t contribute to proper digestion; instead, they can lead to issues like constipation and incomplete bowel movements.

In fact, a recent study in Clinical Gastroenterology and Hepatology has even established a link between seniors’ digestive problems and an increase in feelings of loneliness and depression.

People may be ‘living longer,’ yet also developing more digestive problems

The average life expectancy has steadily increased over the 20th and 21st centuries, with the typical person in the United States now living up to 76 years.  However, this extended lifespan is somewhat overshadowed by the rising prevalence of digestive issues among seniors.

The University of Michigan conducted a study, the link to which is provided above, to delve into the correlation between digestive problems and heightened rates of depression and loneliness in the senior population.  The research team scrutinized social isolation, depression, and loneliness in older adults, comparing those with digestive problems to those without such issues.

This investigation drew on data spanning eight years, from 2008 to 2016, from a retirement study.  The longitudinal panel study encompassed a representative sample of over 20,000 individuals aged 50 and above, including their spouses, across the United States.

The double whammy of senior digestive disease and isolation has the potential to become a public health crisis as the population “greys”

Among the 7,110 participants analyzed in the study, the authors found that 56% experienced digestive problems, while 44% did not.  Notably, 60.4% of those with digestive problems reported feelings of loneliness, compared to 55.6% of those without stomach problems.

The study further revealed that among individuals with digestive diseases, 12.7% were severely depressed, and 8.9% experienced social isolation.  In contrast, among those without digestive diseases, 7.5% reported depression, and 8.7% faced social isolation.

In addition, individuals dealing with a digestive disease were more likely to rate their health as poor or fair compared to those without such issues.  Notably, those with a combination of digestive disease, loneliness, and moderate/severe depression were even more inclined to indicate poor or fair health.  The study’s implications suggest the importance of incorporating depression and loneliness screenings during medical appointments, especially in gastroenterology settings.

Promoting digestive and emotional well-being in older adults

If you’re a senior or approaching your golden years, seize the chance to make the most of each day.  Incorporate gentle exercises like biking, walking, or even light jogging into your routine.  Explore hobbies that involve physical activity without too much strain, such as pickleball.  Plus, promote sweating (on a regular basis) by using a far infrared sauna … especially if you don’t have enough energy to generate sweat from physical activity.  Remember, sweating is an essential part of the detoxification process and will greatly improve your overall wellbeing.

Prioritize hydration throughout the day and include fiber-rich foods like organic apples, oranges, prunes, and probiotic rich foods like non-GMO miso and raw sauerkraut into your diet.

For those grappling with digestive issues, it’s crucial to be keenly aware of the potential impact on personal psychology and social life.  Frequent bathroom trips or the anxiety of rushing for relief can take a toll on your social interactions.  Acknowledge the potential disruption to your social life due to stomach issues and actively seek connections with others to stay engaged in the community, preventing isolation that may lead to feelings of depression.

Sources for this article include:

CGHjournal.org
Studyfinds.org

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(NaturalHealth365)  Screens have become an alternative reality, with the pandemic accelerating the shift towards a lifestyle dominated by screens across all age groups.  Many parents now opt for increased screen usage to manage parenting responsibilities, foregoing the traditional time and effort required for conventional parenting.

Newly published data in JAMA Pediatrics highlights the challenges associated with excessive screen time for infants and adolescents.  Scientists emphasize the considerable drawbacks of screens for children, advocating for completely avoiding screen exposure until at least the age of 3.

Screen time changes infant behavior and psychology

Your household likely contains devices such as tablets, smartphones, and laptops.  If infants or adolescents are in the home, it’s advisable to store these screens in hard-to-reach or locked storage spaces.

The linked study outlines how exposing infants to screens hinders their ability to process surrounding information.  The findings indicate that infants and young children should abstain from all screen use for at least the first two years of their lives.  Unfortunately, many parents turn to screens for childhood education and entertainment, leading to sensory disorders like attention deficit hyperactivity disorder (ADHD) and autism.

Children diagnosed with ADHD or autism tend to withdraw from their environment and human interactions.  Many individuals with these diagnoses prefer solitary activities like video games, internet use, and internal monologues – a phenomenon sociologists and psychologists call main character syndrome.

Screen exposure at one year linked to 105% rise in sensory issues by age three

The researchers responsible for the study analyzed data concerning 1,471 infants and children under the age of two, focusing on their screen-viewing habits.  The evaluation of participants’ development at the 33-month mark was conducted through a questionnaire completed by parents.

The study uncovered a connection between screen time at one year of age and a 105% increased likelihood of sensory processing issues by the third year of life.  Children exposed to screens in infancy often experience language difficulties, behavioral problems, problem-solving challenges, and disrupted sleep.

Additionally, the research indicates that each additional daily hour of screen time by the 18-month mark increases the probability of sensory issues by 23%.  The odds of adverse outcomes rise by 20% at the 24-month mark.

Screen time also worsens health outcomes for adults

Most adults are nostalgic for the pre-screen dominance age of the 70s, 80s and 90s.  The light emitted from screens is just as addictive for adults as it is for kids.

Excessive screen time, meaning six or more hours per day increases the risk of depression.  Social media use is especially harmful to adult psychology.  Minimize your screen time, and you’ll greatly reduce the chances of negative health outcomes such as low-quality sleep, insomnia, headaches, eye strain, and reduced or altered cognition.

Tips to reduce your screen time

The ancient Greek philosophers correctly warned their students and peers about the dangers of spending even a brief time in fictional worlds.  It is high time everyone admits screens constitute a warped alternate reality.

You can reduce your screen time by forming and strengthening social bonds.  Spend time with family, friends, and acquaintances face-to-face.  Join a local social club, sign up for a sports recreation league, or take an adult education class.

If you or your child are spending too much time on the screen, set a timer on your phone or use a traditional timer to limit your screen use to a couple of 30-minute sessions per day.  If your work requires the use of a computer or mobile device – for hours a day … try to take breaks, get outside for a bit (as often as possible) and get that face-to-face connection going as much as you can.

Sources for this article include:

JAMAnetwork.com
Studyfinds.org
Reidhealth.org

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