(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

The post Battling two foes: Having diabetes and depression increases mortality risk, new study finds appeared first on NaturalHealth365.

(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

The post Study reveals the double impact of chronic stress and depression on dementia risk appeared first on NaturalHealth365.

(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

The post Surprising connection between digestive woes and senior blues appeared first on NaturalHealth365.

(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

The post Screen time early on affects kids’ senses, says new study appeared first on NaturalHealth365.

(NaturalHealth365) There has been a growing concern over smartphone usage and the levels of artificial EMFs (electromagnetic frequencies) they emit.  Many scientists and holistic healthcare providers warn that these frequency vibrations alter brainwaves, the function of our cells, and emotional well-being.

A new study published in Frontiers in Public Health found a significant prevalence of smartphone addiction among medical students, with excessive daily usage and depression emerging as key factors.  Another study presented by the Radiological Society of North America shows that the overuse of smartphones and the internet is creating a chemical imbalance in the brain that leads to anxiety and depression within the user.

Evidence shows a smartphone lifestyle is altering brain function and behavior

A Pew Research Center study found that 46 percent of Americans believe they “could not live” without a smartphone.  For many, the convenience of a smartphone for accessing the internet and staying in touch with the latest news and social media posts is a way of life.

However, there’s growing concern that people – young people in particular – are spending far too much time interfacing with their phones rather than other human beings.  This raises questions about the short – and long-term effects of a smartphone lifestyle on future generations.

Korea University researchers used magnetic resonance spectroscopy, a type of MRI for the brain, to study teenagers with a professed addiction to smartphones and the internet.  Nineteen male smartphone users with an average age of around 15.5 were studied, as well as a control group of an additional 19 males without smartphone addiction.  Of the 19 addicted males, 12 received cognitive behavioral therapy for 9 weeks.  The therapy was modified from a therapy program administered for online gaming addictions.

There are effective therapies for anxiety and depression caused by smartphone use and EMF exposure

Standardized tests related to technology addiction were used to determine the severity of each user’s addiction.  Responses regarding the impact of smartphone use on social life, daily routines, sleep, productivity, and feelings were assessed.

It was found that addicted teenagers had much higher levels of anxiety, depression, and insomnia.  The magnetic resonance spectroscopy testing showed that GABA levels were significantly increased in the addicted persons versus Glx.

And, just to be clear, GABA is a brain neurotransmitter that regulates brain signals, and Glx causes excitability in the neurons.  This imbalance correlates closely with anxiety, depression, and addictive behavior patterns.

However, the addicted teenagers who received cognitive therapy showed a marked improvement in their GABA to Glx ratios.  In some cases, their brains normalized completely.

Limit smartphone use in your family for better health

We know – based on good science – that smartphone use has been linked with a higher risk of brain cancer and heart tumors, according to a U.S. National Toxicology Program study.  It should be noted that children’s brains can absorb up to 10 times as much EMF pollution as adults, putting them at a far higher risk for the dangers of EMF exposure from technology.

Bottom line: the younger the child, the higher the risk.

If you must use your smartphone, use a hands-free device to listen to audio or speak on the phone.  Limit (or ban) your children’s smartphone use.  Turn the phone off when not in use, and don’t ever sleep with it next to your bedside.

Encourage your children to take breaks from their phones and the internet and play outside for a change!  Time in nature does everyone good and will always help to offset the effects of EMF exposure.

Sources for this article include:

NIH.gov
ScienceDaily.com

The post Smartphone addiction linked to depression and anxiety appeared first on NaturalHealth365.

(NaturalHealth365)  If you love Indian or Thai food flavored with curry, get ready for a pleasant surprise.  In addition to being delicious, these foods have real health benefits.  A comprehensive review published in Phytotherapy Research highlights that the co-supplementation of curcumin and piperine significantly reduces depression symptoms by enhancing curcumin’s bioavailability and its anti-inflammatory and antioxidant effects.

In an earlier study, UCLA researchers also found that curcumin lowers the risk of depression and improves memory.  The research was a placebo-controlled double-blind study of 40 adults aged 50 to 90.  All had complained of mild memory issues, and some reported issues with depression.  The participants were randomly assigned either 90 mg of curcumin twice daily or a placebo for 18 months.

The results?  The participants who took curcumin experienced ‘significant improvement in their memory and attention ability’ – while the placebo group saw no improvement.

A promising natural remedy for memory decline and mood disorders

These results are exciting for those suffering from age-related memory decline, mood issues, or depression.  Curcumin supplements are easily absorbed and have few, if any, negative side effects.

This natural remedy clearly holds great promise for anyone prone to Alzheimer’s disease and other forms of dementia as well.

One marker of these brain diseases is the buildup of microscopic plaques and issues with tau and amyloid.  Curcumin could help to slow or prevent this deterioration.  The research results were published in the American Journal of Geriatric Psychiatry.

In cultures such as India, where the spice turmeric is eaten almost daily, the incidence of dementia is much lower than average.  And, yes, curcumin is already known for its antioxidant and anti-inflammatory properties, and many studies about depression have found curcumin to be effective against mood disorders.

Curcumin found to reduce risk factors linked to Alzheimer’s disease

All of the subjects received standardized cognitive assessments both at the study’s onset and at six-month intervals.  Curcumin levels in their blood were monitored at the beginning and end of the study period.  Three-fourths of the volunteers received PET scans to assess their brain levels of tau and amyloid, which are indicators of cognitive decline.

Those taking curcumin underwent marked improvements in attention, focus, and memory, while those taking the placebo did not.  The memory of the curcumin users also improved by 28 percent over the study period.

Mood was enhanced, and depression symptoms were reduced or eliminated.  PET scans showed far less tau and amyloid in their brains.  These improvements were especially noteworthy in the amygdala and hypothalamus areas of the brain, which help conduct memory and emotional functioning.

Dishes seasoned with turmeric are a delicious way to get more curcumin, improve memory, and fight depression

Curcumin is safe, affordable, and generally easy to digest.  Some who take it report mild side effects such as slight nausea and digestive issues; however, this can often be resolved by reducing the amount.  While 500 mg twice daily is often recommended for those suffering from depression, memory benefits were enjoyed in the study referenced above by taking just 90 mg twice daily.

While taking curcumin in supplement form is the easiest and most convenient way to do so, the most delicious way is through dishes seasoned with turmeric.  If you love curried food, consider adding it to your lunch and dinner meals more often.

Sources for the article include:

NIH.gov
Ajgponline.org
UCLA.edu

The post Discover a natural solution to boost memory and reduce depression risk appeared first on NaturalHealth365.

(NaturalHealth365)  Technology and social isolation are frequently cited as major factors in the rising depression epidemic both in the United States and around the world.  While many people do feel increasingly disconnected from their communities, the surge in depression cannot be solely attributed to these tech-driven issues.

Recent research published in Clinical Nutrition points to another significant factor: the consumption of ultra-processed foods.  With an estimated 280 million people globally experiencing depression, it’s clear that multiple factors contribute to this widespread issue.

Research reveals link between ultra-processed foods and depression

Recent research highlights a significant connection between the consumption of ultra-processed foods and an increased risk of depression.  While this study focused on Brazilian residents, it’s worth noting that Brazilians actually consume fewer ultra-processed foods on average than people in the United States, the United Kingdom, and other developed nations.

The study, part of the “NutriNet Brasil” initiative, aimed to investigate chronic diseases and dietary patterns among Brazilians aged 18 and older.  Participants completed online questionnaires on their health and dietary habits, initially enrolling in the winter of 2020.

The researchers used Nova24h, an innovative online dietary recall tool to assess dietary intake.  This technology categorizes foods based on their level of processing and monitors consumption patterns at six and twelve-month intervals.

How processed foods might be affecting your mood

A Patient Health Questionnaire was employed at the 14-month mark to evaluate symptoms of depression.  Participants without a previous depression diagnosis who scored in the depressive range were assessed further with additional questionnaires every six months.  This ongoing analysis aimed to track changes in depression symptoms over time.

The data analysis uncovered a strong link between the consumption of highly processed foods and the onset of depression.  Even after adjusting for factors like diet quality, lifestyle, and demographics, the study found that increased consumption of highly processed foods was associated with a higher risk of developing depression.  Specifically, the risk increased by 42% for those consuming higher levels of processed foods compared to those with the lowest intake.  Additionally, for every 10% increase in highly processed food consumption, there was a corresponding 10% rise in depression risk.

Simple tips to cut down on processed foods and boost your well-being

The post The wrong kind of food linked to increased depression risk, major study finds appeared first on NaturalHealth365.

(NaturalHealth365)  Are you or someone you love one of the 300+ million people living with an anxiety disorder?  If you are, we don’t blame you for being frustrated by conventional treatment options.  Anti-anxiety drugs and antidepressants come with unpleasant side effects like weight gain, fatigue, and restlessness.  So, if you’ve wondered if you’ll ever find a natural solution for your mental health trouble, you may want to start with magnesium.

A 2024 study published in Current Pharmaceutical Design examined magnesium’s mental health benefits, focusing on its effects on anxiety.  The researchers found that magnesium plays a crucial role in easing anxious thoughts and feelings by participating in key enzymatic reactions that stabilize neurotransmitters and aid in their release.

In an earlier study, a team of researchers conducted a randomized controlled trial on the effects of magnesium supplementation for depression.  Let’s take a look at what these scientists found.

Magnesium supplementation improves quality of life in people with anxiety, study reveals

In their study, the researchers recruited 126 adults from an outpatient clinic and randomly assigned them to a control group or a group that received magnesium supplements.

After 6 weeks, the researchers discovered that daily magnesium supplementation improved depression and quality of life.  “Similar effects,” the authors say in their conclusion, “were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments.”

Incredibly, these positive effects were seen within as little as two weeks.  Compare this to antidepressants, which typically take up to 2 to 3 months to start having any impact – if at all, since they don’t work for everyone.

It’s not hard to imagine how magnesium may prove to be an effective natural solution for anxiety.  For one thing, this essential mineral is involved in hundreds of physiological processes within the body – including those involving hormone function and regulation.

Plus, other studies indicate that magnesium deficiencies are associated with an increased risk for depression, so it makes sense that by correcting a deficiency, a person may resolve or drastically improve their depressive or anxious symptoms.

Amazingly, at least 50 percent of all Americans are magnesium deficient anyway!

It’s time that more doctors and psychiatrists talk to their patients about natural options for their mental health issues, in addition to or even instead of toxic and conventional medications.

Here’s how much magnesium you need and where to get it in your diet

The authors of this study gave the experimental group 248 mg of magnesium per day in an over-the-counter supplement form.  This is actually a conservative amount, at least according to the National Institutes of Health’s Office of Dietary Supplements.  Generally, men and women are recommended to consume around 400 to 420 mg and 310 to 320 mg daily (respectively).

Magnesium is safe and well-tolerated, but if you take too much too quickly, you may experience things like stomach upset and diarrhea.  So, introduce your natural supplement slowly, and in the meantime, be sure to consume magnesium-rich foods like organic avocados, nuts and seeds, salmon, legumes, and dark chocolate.

Sources for this article include:

NIH.gov
Dr-Rath.com
NIH.gov
ADAA.org
Everydayhealth.com
Healthline.com
Verywellmind.com
Healthline.com

The post Discover how magnesium helps to support a calm and clear mind appeared first on NaturalHealth365.

(NaturalHealth365)  A bowl of fruit every day might do more than satisfy your sweet tooth – it could also help keep psychiatrists and antidepressants at bay.  At least, that’s the promising finding of a new study that sheds light on how diet influences mental health as we age.

According to the Singapore Chinese Health Study, published in the Journal of Nutrition, Health, and Aging, eating more fruit during midlife can lead to a happier and healthier golden age.  Fruit’s powerful blend of antioxidants, vitamins, and anti-inflammatory properties may make this simple dietary addition vital in preserving mental well-being and warding off depression later in life.  As our global population ages, these findings are a timely reminder of how impactful nutrition can be for long-term health.

Research shows fruits are essential for our aging global population

It’s no secret that the United States and much of the world are experiencing an aging population.  Unfortunately, in too many cases, the golden years of life are often diminished by health challenges like fatigue, difficulty concentrating, and depression.  However, research suggests that a simple yet powerful solution to combat these late-life struggles may lie in a daily serving of fruit.

A longitudinal study conducted by the Yong Loo Lin School of Medicine provides compelling evidence that increasing fruit intake during midlife can help offset neurodegenerative changes in the brain associated with aging.  The study highlights the critical connection between nutrition and mental well-being in later years.

The study followed 13,738 individuals from middle age through their golden years, analyzing their health and dietary habits over nearly two decades.  Participants aged 45 to 74 were evaluated using the Geriatric Depression Scale to measure depressive symptoms.

After an average follow-up of 20 years, the analysis revealed that 3,180 participants showed signs of depression.  However, those who consumed higher amounts of fruit were significantly less likely to experience depressive symptoms,

The study results show the following fruits helped decrease the chances of depression:

• Apples
• Papayas
• Honeydew melons
• Watermelon
• Bananas
• Oranges
• Tangerines

Though the researchers are not completely certain why fruits combat late-life depression, it appears their anti-inflammatory micronutrients and antioxidants offset oxidative stress.  Flavonoids, carotenoids, and vitamin C in fruits also help reduce inflammation in the body, which likely increases the chances of depression.

Naturally we, at NaturalHealth365, would add that eating organic fruits is best to avoid unwanted chemicals that can lead to oxidative stress.  Remember, an overabundance of oxidative stress is what leads to disease.

Is fruit superior to vegetables in fighting depression?

In addition to gauging the impact of 14 fruits, the researchers also studied the impact of 25 vegetables.  Moreover, the food frequency consumption questionnaire included more than 120 other foods to get a sense of which had the greatest impact on depressive symptoms.

To the surprise of some, researchers appear to suggest that fruit consumption was best to avoid the risk of depression.

Fresh tips for adding more fruit to your meals

Incorporating more fruit into your diet doesn’t have to be complicated or time-consuming.  Here are some easy, creative, and delicious ways to make fruit a part of your daily routine:

• Start your day with fruit:  Add a handful of sliced organic bananas, berries, or diced apples to your morning meal, or smoothie.  This adds natural sweetness and boosts fiber and nutrients.
• Upgrade your snacks:  For a quick, healthy snack, keep a bowl of ready-to-eat fruits like berries or an apple within reach.  Pair them with a handful of nuts or some nut butter for a satisfying combination of flavors and nutrients.
• Get creative with salads:  Add diced mango, pomegranate seeds, or orange slices to your leafy greens.  Toss in some sprouted nuts, or a light vinaigrette for a savory twist.
• Experiment in the kitchen:  Try simple yet gourmet combinations, such as lightly grilled peaches with a drizzle of balsamic glaze, or chilled watermelon and mint salad.
• Blend it up:  Make a refreshing smoothie with your favorite fruits, such as pineapple, strawberries, or frozen berries.  Add a good amount of dark greens like, spinach along with, chia seeds, or hemp seeds to boost the nutrient content. 
• Freeze it:  Slice fruits like bananas, mangoes, or berries and freeze them for an easy dessert or smoothie ingredient.  You can also make homemade fruit popsicles by blending your favorite fruits with coconut water.
• Bake or roast:  Bring out the natural sweetness of fruit by roasting pears, apples, or peaches with a sprinkle of cinnamon.  Serve them as a warm dessert or over a salad.

With these ideas, you can add fruit to every meal and snack, making it easier to enjoy its health benefits while keeping your taste buds happy.  Of course, if you have blood sugar issues, you’ll need to be careful and (as always) if you’re concerned about your health … talk to a holistic healthcare provider to help guide you.

Sources for this article include:

NIH.gov
Medicalxpress.com

The post Fruitful minds: How your midlife melon habit could ward off late-life blues appeared first on NaturalHealth365.

(NaturalHealth365)  If you haven’t heard of the benefits of medicinal mushrooms, it’s likely that you soon will.  A staple of traditional Chinese medicine (TCM) for over 2000 years, these ancient edible fungi are now being taken seriously by researchers around the globe and explored for their potential to promote health, longevity, and even help people to heal from chronic health issues.

A new review in Food Science and Human Wellness shines a spotlight on one of the most revered medicinal mushrooms – the reishi mushroom.  Botanically known as Ganoderma lucidum, the reishi mushroom is also called Ling Zhi (meaning “The Mushroom of Immortality” – a clue to the high esteem in which it is held).

Let’s take a closer look at the compelling health benefits of this mighty mushroom.

The reishi mushroom’s wide range of benefits include boosting the immune system

In the new review, the authors reported that reishi mushrooms have antimicrobial, antioxidant, antidiabetic, anti-allergy, and antitumor properties.  These versatile mushrooms are also adaptogenic, meaning that they can help the body adjust to prolonged physical and psychological stress.  The team pointed out reishi’s high levels of triterpenoids – which have anti-inflammatory and antioxidant properties to protect heart and liver health – and polysaccharides, such as beta-glucans, which can help maintain healthy cholesterol and blood sugar levels. 

The authors declared that the most studied of all reishi benefits involve the fungus’ ability to stimulate the immune system.  In a placebo-controlled study published in the International Journal of Medicinal Mushrooms, twelve weeks of supplementation with beta-glucans from reishi mushrooms increased the amounts of lymphocytes (immune system cells critical to the body’s defense) in children with immune deficiency.

In addition to their gifts to the body, reishi mushrooms can also benefit the psyche. 

Medicinal mushrooms can have nootropic effects – meaning they can promote mental function and concentration – along with mild calming and mood-elevating properties.  In fact, Taoist monks have used reishi mushrooms to enhance spiritual practices and meditation.

Mysterious mood-lifter: Reishi extracts increased happiness in women with fibromyalgia

Our current “sick care” system attempts to manage fibromyalgia – a chronic disorder characterized by muscle pain, fatigue, insomnia, and depression – with synthetic muscle relaxers and other toxic medications.  However, these pills may provide only partial relief and can feature unwanted side effects.  Hence, there is an ongoing search for natural alternatives.

In a 2020 trial involving women with fibromyalgia, volunteers were given either six grams of reishi extract or a placebo daily – with intriguing results.  Although the reishi group didn’t see any statistically significant differences in body aches or other symptoms, they reported feeling substantially happier!

The intervention reduced depression levels from 7.6 to 5.36 – which is near the cut-off level for a diagnosis of depression.  The participants reported the reishi’s efficacy at between 2 and 3 on the Global Impression of Improvement Scale (GIIS), which means that they quantified improvements in the way they were feeling on a spectrum ranging from “slightly improved” to “greatly improved.”

Meanwhile, the control group did not fare nearly as well, ranking their status between 3 and 4 on the GIIS.  This signifies that they either noticed no change at all or were only minimally better. Clearly, these findings – brighter mood, increased happiness, and less perception of physical discomfort – call for further exploration.

Breast cancer patients struggling with mood disturbances find relief

Depression, fatigue, and anxiety can sap the strength and threaten the morale of those battling cancer.  However, a four-week study published in Evidence-Based Complementary and Alternative Medicine showed that a reishi extract (Ganoderma lucidum spore powder) reduced cancer-related emotional upset, tiredness, and improved quality of life in women with breast cancer who were undergoing endocrine therapy.

Incidentally, earlier studies have supported reishi’s calming effects.  A study published in Cellular and Molecular Biology showed that lucidone D, a terpene from reishi mushrooms, helped to reduce body aches and promote sleep.  In yet another study, reishi extracts improved quality of life and alleviated tiredness and physical discomfort in people with neurasthenia.

Access the power of reishi through convenient supplements

With their deep reddish-bronze color and glossy sheen, reishi mushrooms have a distinctive appearance – and a notoriously bitter taste to go along with it.  Although perfectly edible, this harsh taste is why people rarely nibble reishi mushrooms “solo.”

Fortunately, supplements are available in powders, tinctures, capsules, and teas.  Opt for an organic product certified for purity and marketed by a reputable vendor.

For immune support, holistic healthcare providers typically advise 1.5 to 9 grams daily, but consult your holistic doctor before supplementing with reishi, especially if you have any health concerns.

By the way, reishi powder actually “plays well with others” when balanced with pleasant, robust flavors such as cacao or coffee.  You can add this mushroom to your favorite morning meal, or favorite smoothie.  You may also find specialty chocolates, coffee alternatives, and energy bars enhanced with reishi.

As the new review demonstrates, reishi mushrooms appear to promote physical, emotional, and even spiritual well-being.  Maybe it’s time to try the “king of mushrooms.”

Editor’s note: For the highest quality medicinal mushrooms … check out the LuvByNature brand for a variety of healthy options.

Sources for this article include:

Sciencedirect.com
MDPI.com
Begelhouse.com
Healthline.com
Thespruceeats.com
NIH.gov
Whiterabbitinstituteofhealing.com

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(NaturalHealth365)  Could depression be caused by your diet?  The link between unhealthy eating habits and chronic disease and disorders, including type 2 diabetes, cardiovascular disease, obesity, and increased incidence of stroke, is well known.

But what about emotional well-being?  There is a growing body of evidence showing a strong connection between mental and emotional health and a diet dominated by processed foods and refined sugar.

The link between sugar and depression

1. Sugars and sweets

Research is beginning to link sugar’s ability to raise levels of inflammation throughout the brain and body to higher incidences of depression.  For example, a study published in the JAMA Psychiatry discovered that brain inflammation was 30 percent higher in clinically depressed patients.

Another study found that patients who took medication to reduce inflammation due to autoimmune or inflammatory disease were less likely to develop symptoms of depression.  These findings further underscore a link between the effects of sugar in causing inflammation and increased incidence of depression.  Reducing your intake of sugary foods and replacing them with anti-inflammatory choices can improve your mood.

2. Refined carbohydrates

Simple, refined carbohydrates have been in the spotlight in recent years for their lack of nutrients and contributions to the growing obesity epidemic.  But Columbia University researchers wanted to find out if those simple carbs could also spark depression.  With data gleaned from the Women’s Health Initiative, tracking more than 70,000 women, the study results showed that the higher a woman’s blood sugar jumped after consuming sugar and refined grains, the greater her risk of developing depression.

Published in the American Journal of Clinical Nutrition, the researchers noted that their study also showed the opposite to be true: women consuming a diet high in whole grains and healthy produce reduced their risk of depression.

3. Toxic fats

You have probably heard that healthy fats and oils, like extra virgin olive oil, can lower your risk of serious health conditions, including heart disease and depression.  But the opposite is also true.  Research has shown that consuming too many unhealthy (toxic) fats can increase your chances of depression by as much as 48 percent.

A perfect example of a fat that is unhealthy would be conventionally produced animal meat (or dairy) products loaded with synthetic antibiotics and growth hormones.  These foods also tend to be loaded with genetically modified foods – consumed by the animal – making these foods very unhealthy to consume.

4. Artificial sweeteners

If you are thinking about giving up sugar and satisfying your sweet tooth with foods laden with aspartame, think again.  While you may be able to reduce your calories, these sugar alternatives are best avoided if you already suffer from symptoms of depression because research has shown they can drastically worsen symptoms.

Researchers at the University of Northwestern Ohio had to stop a study of artificial sweeteners because some participants developed suicidal thoughts.  Those individuals who did not previously suffer from depression were not affected in the same way.  However, there is evidence that artificial sweeteners can significantly lower serotonin levels in the brain.

Bottom line: do not buy those food products promising zero calories.  These “diet” products tend to be very bad for your metabolic and emotional well-being.

Choosing a healthy diet to promote mental health

Nearly all scientific studies examining the link between poor diet and mental illnesses like depression have been focused on a specific food.  However, research published in the British Journal of Psychiatry looked at the diets of 3,000 people and found that those who ate the most processed foods had a much higher rate of depression, while those who ate primarily whole foods saw their rate of depression drop.

Choosing a healthy diet dominated by organic whole foods, complex (high in fiber) carbohydrates, and natural fruit-derived sweeteners not only helps you manage your weight and reduce the chances of serious illness, but it can also improve your mental health.  Clear your kitchen of processed foods, sugary snacks, and artery-clogging toxic fats.

Not only will you improve your physical health, but you can also expect your mood to brighten.

Sources for this article include:

NIH.gov
Prevention.com
Psychologytoday.com

The post Top foods that cause depression and destroy your mental wellbeing appeared first on NaturalHealth365.

(NaturalHealth365)  Depression in America has reached catastrophic levels, with nearly one-third of adults now diagnosed – a staggering 10% increase since 2015.  While most experts focus on social media, economic stress, and genetics, groundbreaking research published in JAMA Network Open has uncovered a disturbing truth: the invisible toxicants lurking in your home, workplace, and food supply may be secretly destroying your mental health.

This research confirms what many have long suspected – the chemicals surrounding us aren’t just harming our physical health but are actively poisoning our minds and emotional wellbeing.  The findings threaten to completely transform our understanding of America’s accelerating mental health crisis.

Your depression likely isn’t “all in your head” – it’s in your bloodstream

This landmark research analyzed 3,427 adults recruited through the National Health and Nutrition Examination Survey (NHANES), the premier health assessment program run by the National Center for Health Statistics.  Scientists examined blood and urine samples for 27 different environmental toxicants, using the specialized 9-item Patient Health Questionnaire (PHQ) to measure depression levels.

The results?  Six specific toxicant categories showed direct links to increased depression risk:

• Metabolites from nicotine
• Metabolites from VOCs (volatile organic compounds)
• Metals
• Ethylene oxide
• Glycidamide
• Acrylamide

These aren’t rare chemicals – they’re flooding your home, workplace, and food supply while government regulators look the other way and chemical manufacturers bank enormous profits.

The inflammation connection Big Chemical doesn’t want exposed

The researchers identified systemic inflammation as the biological mechanism connecting these toxicants to depression.  This confirms what natural health advocates have warned about for decades: chemical exposure triggers inflammatory responses that directly affect brain function and mood regulation.

This powerful inflammation-depression connection threatens the pharmaceutical narrative that depression results solely from neurotransmitter imbalances requiring lifelong medication.  No wonder this research hasn’t made mainstream headlines dominated by drug company advertising dollars.

Certain demographics at extreme risk from chemical-induced depression

Perhaps most alarming, the study discovered younger individuals and men face particularly high vulnerability to toxicant-induced depression.  This explains the mysterious surge in depression among American males that has baffled conventional psychiatrists who focus exclusively on psychological and social factors while ignoring environmental toxicity.

For parents, this research sounds an urgent alarm bell – children’s developing brains and bodies are even more susceptible to these pervasive chemicals than adults.  The chemical industry has successfully kept this connection obscured while childhood depression rates continue their unprecedented climb.

How to protect your mental health from environmental assault

While chemical companies continue flooding our environment with mood-destroying toxins, you can take immediate steps to reduce your exposure:

• Scrutinize product labels for hidden chemicals – use your smartphone to research unfamiliar ingredients before purchasing
• Install high-quality air purifiers near gas appliances and in bedrooms to filter invisible chemical threats
• Replace air purifier filters at least annually to maintain protection
• Minimize exposure to heavily polluted areas whenever possible
• Choose organic foods to reduce pesticide and chemical residue exposure
• Filter your drinking water to remove heavy metals and industrial contaminants

The above findings confirm what many have long maintained – our skyrocketing depression epidemic isn’t just about modern life stressors or genetic predispositions.  The chemical soup we’re forced to live in is literally poisoning our minds and spirits.

While pharmaceutical companies push expensive drugs that merely mask symptoms, addressing the root causes of inflammation and toxicant exposure offers real hope for reversing America’s deepening mental health crisis.

Editor’s note: For gentle, ongoing detoxification support, try LiverLuv – which I use on a regular basis.

Sources for this article include:

JAMAnetwork.com
Medicalxpress.com
Gallup.com

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