Stress increases the production of cytokines, which may explain why stressful events can precipitate depression. Both stress and depression increases the risk of infections, which in turn promotes a further output of cytokines. The same vicious circle occurs with sleep disorders. There is also some evidence that stress and depression may permanently alter immune responsiveness, so that cytokine production and an enhanced inflammatory response are more likely even with minor stress or trivial infections.
All of which may explain why sometimes depression is prolonged, hard to treat and recurrent, and why it is linked with many chronic diseases associated with ageing. The good news is that taking steps to reduce stress, depression or inflammation may all enhance health. According to psychiatrists at the University of Glasgow, antidepressant drugs have potential anti-inflammatory effects, and treatments that reduce inflammation may have antidepressant effects. By getting, your depression under control, you can minimise its impact on your overall life expectancy. So get professional help if you need it, and meanwhile try these tactics to prevent depression, or reduce its effects if it does.
Pick a walkable neighbourhood to live in Exercise triggers the release of a mood-enhancing brain chemical called serotonin. In one study, regular exercise was as effective as medication in improving symptoms of depression. More time spent outdoors has also been shown to reduce depression - light boosts serotonin production, too, and contact with nature reduces stress and depression.
A study of 740 older adults found that living in 'walkable' neighbourhoods protected older men from depression better than less walker-friendly areas. And it wasn't just the exercise that played a role, but something within the neighbourhood itself, possibly the sense of connection it provided.
Do something - anything - relaxing Depression feeds on stress. Get practice in managing your stress levels before tension and anxiety become overwhelming. It doesn't really matter what you do, as long as it's effective. Take up yoga, learn to meditate, have a massage or try deep breathing exercises, guided imagery or progressive relaxation techniques - all easily learned at home from audiotapes.
Get help for a troubled relationship Surprisingly perhaps, marriage seems to be quite good for depression - in one study, depressed people who got married scored much lower on a depression test than those who stayed single. But other studies suggest that unhappy marriages are linked with depression, and getting divorced even more so. So it's worth seeking help if you can (see the Resources section)
Eat more omega-3s The good fats in oily fish and some vegetables are not just good for your physical health, they may also protect against depression. Countries with higher rates of fish consumption generally have lower rates of depression - so make sure you get your two portions of oily fish a week, and keep a container of flaxseeds in the fridge. The seed of the flax plant is one of the richest dietary sources of omega-3 fatty acids, and many studies find that this valuable fat significantly reduces the risk of depression, Sprinkle it over yoghurt and salads, mix into pasta sauce or blend into smoothies.
But consume less vegetable oil Just as important as adding omega-3s to your diet is cutting back on omega-6 fatty acids, found in vegetable oils used to make everything from margarine to cakes to crisps. One study found that people with major depression had nearly 18 times as many omega-6s as omega-3s in their blood, compared with about 13 times as many for subjects who weren't depressed.
Take a B-vitamin supplement A major Finnish study found that taking B supplements boosts the benefits of depression treatment. Other studies found low blood levels of vitamin B12 and folate (another B vitamin) in depressed people, with older women with vitamin B12 deficiencies having twice the risk of depression compared with women with normal blood levels of the vitamin. The benefit is probably related to the importance of B vitamins in brain health and their ability to reduce levels of homocysteine, a marker of inflammation that has also been linked to depression.
Touch your loved ones The bottom line - particularly for women - is that the more loved you feel, the less likely you are to become depressed. So, arrange a lunch date with a good friend; work on your relationship with your children; tell your partner 'I love you' every day; and light candles and get out the massage oil - this is the time to bring sex back into your life. What better way to feel loved than to make love?
Talk to your GP As mentioned, your depression may not be related to anything emotional but rather to something physical. And given all the links between depression and physical diseases, it's worth getting your general health checked. Most importantly, your GP can recognise and treat depression before it gets worse. Many people with depression delay talking to their doctor - but it's one of the most common problem that GPs deal with, and 90 percent of people can be successfully treated by their GP alone.
Take a brisk 15 minutes walk a day You probably know that exercise can help to prevent or treat mild depression. For years, though, researchers thought you needed a pretty high level for it to have any effect. But one study found that just 15 minutes at a brisk pace could help, bringing greater energy, less tiredness, more pleasurable emotions and a greater feeling of calmness. And in a survey from University College London, just 20 minutes of sustained activity each week - anything from jogging to housework, as long as it's enough to work up a bit of a sweat - had a positive effect on mood.
Mix up a bowl of guacamole Filled with healthy monounsaturated fat, the avocados in this tasty snack are also great sources of folate. A Finnish study that people with the highest amounts of folate in their diets had the lowest risk of depression.
Walk outside in the sun, particularly during winter You need a daily dose of sunlight to keep seasonal affective disorder, or SAD, at bay. This form of depression is related to a lack of ultraviolet light. If the weather is too bad for walking, consider buying a full-spectrum light, which mimics natural sunlight (see your Resources section for retailers)
Visit public gardens once a week Walk around the gardens in all seasons and note what's new and how the winter landscape differs from that of spring and summer. The peacefulness of the place will help to reduce stress.
Are you depressed?To determine if you might be depressed - or close to it - choose the best answer for the following questions, focusing on your emotions and thoughts of just the past week.
yes/no
1 Are you basically satisfied with your life?
2 Have you dropped many of your activities and interests?
3 Do you feel that your life is empty?
4 Do you often get bored?
5 Are you in good spirits most of the time?
6 Are you afraid that something bad is going to happen to you?
7 Do you feel happy most of the time?
8 Do you often feel helpless?
9 Do you prefer to stay that at home rather than going out and doing new things?
10 Do you feel you have more problems with memory than most?
11 Do you think it is wonderful to be alive now?
12 Do you feel pretty worthless the way your are now?
13 Do you feel full of energy?
14 Do you feel that your situation is hopeless?
15 Do you think that most people are better off than your are?Now count the number of circles you checked and find your score
0-4: Relax; you're doing well and have nothing to worry about in terms of depression. But retake this test every six months just to be sure.
5-8: You may have some mild depression. Now is the time to talk to a friend, spiritual adviser or therapist to make sure it doesn't become any worse and to identify steps you can take to improve it.
9-11: You may have moderate depression. You should make an appointment with your GP to discuss possible solutions, which could involve cognitive behaviour therapy or medication.
12-15: You are at risk of severe depression. Call your doctor immediately and ask for an urgent appointment. The sooner you get help, the better you will feel - and the less likely you are to damage your health.
All of which may explain why sometimes depression is prolonged, hard to treat and recurrent, and why it is linked with many chronic diseases associated with ageing. The good news is that taking steps to reduce stress, depression or inflammation may all enhance health. According to psychiatrists at the University of Glasgow, antidepressant drugs have potential anti-inflammatory effects, and treatments that reduce inflammation may have antidepressant effects. By getting, your depression under control, you can minimise its impact on your overall life expectancy. So get professional help if you need it, and meanwhile try these tactics to prevent depression, or reduce its effects if it does.
Pick a walkable neighbourhood to live in Exercise triggers the release of a mood-enhancing brain chemical called serotonin. In one study, regular exercise was as effective as medication in improving symptoms of depression. More time spent outdoors has also been shown to reduce depression - light boosts serotonin production, too, and contact with nature reduces stress and depression.
A study of 740 older adults found that living in 'walkable' neighbourhoods protected older men from depression better than less walker-friendly areas. And it wasn't just the exercise that played a role, but something within the neighbourhood itself, possibly the sense of connection it provided.
Do something - anything - relaxing Depression feeds on stress. Get practice in managing your stress levels before tension and anxiety become overwhelming. It doesn't really matter what you do, as long as it's effective. Take up yoga, learn to meditate, have a massage or try deep breathing exercises, guided imagery or progressive relaxation techniques - all easily learned at home from audiotapes.
Get help for a troubled relationship Surprisingly perhaps, marriage seems to be quite good for depression - in one study, depressed people who got married scored much lower on a depression test than those who stayed single. But other studies suggest that unhappy marriages are linked with depression, and getting divorced even more so. So it's worth seeking help if you can (see the Resources section)
Eat more omega-3s The good fats in oily fish and some vegetables are not just good for your physical health, they may also protect against depression. Countries with higher rates of fish consumption generally have lower rates of depression - so make sure you get your two portions of oily fish a week, and keep a container of flaxseeds in the fridge. The seed of the flax plant is one of the richest dietary sources of omega-3 fatty acids, and many studies find that this valuable fat significantly reduces the risk of depression, Sprinkle it over yoghurt and salads, mix into pasta sauce or blend into smoothies.
But consume less vegetable oil Just as important as adding omega-3s to your diet is cutting back on omega-6 fatty acids, found in vegetable oils used to make everything from margarine to cakes to crisps. One study found that people with major depression had nearly 18 times as many omega-6s as omega-3s in their blood, compared with about 13 times as many for subjects who weren't depressed.
Take a B-vitamin supplement A major Finnish study found that taking B supplements boosts the benefits of depression treatment. Other studies found low blood levels of vitamin B12 and folate (another B vitamin) in depressed people, with older women with vitamin B12 deficiencies having twice the risk of depression compared with women with normal blood levels of the vitamin. The benefit is probably related to the importance of B vitamins in brain health and their ability to reduce levels of homocysteine, a marker of inflammation that has also been linked to depression.
Touch your loved ones The bottom line - particularly for women - is that the more loved you feel, the less likely you are to become depressed. So, arrange a lunch date with a good friend; work on your relationship with your children; tell your partner 'I love you' every day; and light candles and get out the massage oil - this is the time to bring sex back into your life. What better way to feel loved than to make love?
Talk to your GP As mentioned, your depression may not be related to anything emotional but rather to something physical. And given all the links between depression and physical diseases, it's worth getting your general health checked. Most importantly, your GP can recognise and treat depression before it gets worse. Many people with depression delay talking to their doctor - but it's one of the most common problem that GPs deal with, and 90 percent of people can be successfully treated by their GP alone.
Take a brisk 15 minutes walk a day You probably know that exercise can help to prevent or treat mild depression. For years, though, researchers thought you needed a pretty high level for it to have any effect. But one study found that just 15 minutes at a brisk pace could help, bringing greater energy, less tiredness, more pleasurable emotions and a greater feeling of calmness. And in a survey from University College London, just 20 minutes of sustained activity each week - anything from jogging to housework, as long as it's enough to work up a bit of a sweat - had a positive effect on mood.
Mix up a bowl of guacamole Filled with healthy monounsaturated fat, the avocados in this tasty snack are also great sources of folate. A Finnish study that people with the highest amounts of folate in their diets had the lowest risk of depression.
Walk outside in the sun, particularly during winter You need a daily dose of sunlight to keep seasonal affective disorder, or SAD, at bay. This form of depression is related to a lack of ultraviolet light. If the weather is too bad for walking, consider buying a full-spectrum light, which mimics natural sunlight (see your Resources section for retailers)
Visit public gardens once a week Walk around the gardens in all seasons and note what's new and how the winter landscape differs from that of spring and summer. The peacefulness of the place will help to reduce stress.
Are you depressed?To determine if you might be depressed - or close to it - choose the best answer for the following questions, focusing on your emotions and thoughts of just the past week.
yes/no
1 Are you basically satisfied with your life?
2 Have you dropped many of your activities and interests?
3 Do you feel that your life is empty?
4 Do you often get bored?
5 Are you in good spirits most of the time?
6 Are you afraid that something bad is going to happen to you?
7 Do you feel happy most of the time?
8 Do you often feel helpless?
9 Do you prefer to stay that at home rather than going out and doing new things?
10 Do you feel you have more problems with memory than most?
11 Do you think it is wonderful to be alive now?
12 Do you feel pretty worthless the way your are now?
13 Do you feel full of energy?
14 Do you feel that your situation is hopeless?
15 Do you think that most people are better off than your are?Now count the number of circles you checked and find your score
0-4: Relax; you're doing well and have nothing to worry about in terms of depression. But retake this test every six months just to be sure.
5-8: You may have some mild depression. Now is the time to talk to a friend, spiritual adviser or therapist to make sure it doesn't become any worse and to identify steps you can take to improve it.
9-11: You may have moderate depression. You should make an appointment with your GP to discuss possible solutions, which could involve cognitive behaviour therapy or medication.
12-15: You are at risk of severe depression. Call your doctor immediately and ask for an urgent appointment. The sooner you get help, the better you will feel - and the less likely you are to damage your health.
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