Eat your way to happy? (parenthetically speaking)

(There are three major symptoms for fibromyalgia:  depression, fatigue and whole body pain.  I have all three and then some . . .  The worst for me is fatigue, with depression coming in second and whole body pain third.  I follow the research, always hoping something new will be discovered in its treatment.)

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New research on treatments for depression presents an intriguing finding: a healthy diet may help depressed patients.

New Research on Treating Depression With Diet
by Sumathi Reddy, The Wall Street Journal

It is part of the nascent field of nutritional psychiatry which uses changes in diet to help treat mood disorders.
“The study in the journal BMC Medicine, found that a third of patients assigned to a group that followed a modified Mediterranean diet met the criteria for remission in 12 weeks, compared with just 8% in a control group.”

“There is a large body of evidence, both observational studies and animal studies, that links diet to the risk of developing depression and the prevalence of depression, said Felice Jacka, a professor of psychiatric epidemiology and nutritional psychiatry at Deakin University in Australia and senior researcher on the study. Dr. Jacka is also president of the International Society for Nutritional Psychiatry Research.”

“Psychiatrists cautioned that the study provides no evidence that diet changes could replace traditional treatments for depression; but it could be beneficial as an add-on treatment.”

(Here’s where it becomes problematic for people with major depression and people like me who are too lazy to cook) 

“It may also be an impractical prescription: cooking healthy meals requires motivation and planning, a big demand for depressed patients. Depressed patients have difficulty putting plans into action so would likely require assistance, experts said.”  (Assistance in the form of a personal chef . . .)
“They have this sense of fatigue and inability to get up and go, and any mental effort they feel is overwhelming and exhaustive,” said Robert Shulman, associate chairman of psychiatry at Rush University Medical Center in Chicago. “(YUP, I’ll eat to that)

“The study, the first randomized controlled one, consisted of 67 people diagnosed and already being treated for a major depressive disorder. The mean age was 40 and most were overweight.
About half were in a dietary-intervention group. They received help planning a diet which included a lot of fruits, vegetables, beans, fish, whole grains, lean red meat, olive oil and nuts, and cut back on sweets, (OUCH) processed foods, soft drinks and other unhealthy items.” 

‘”Dietary changes may be especially helpful for people who are mildly depressed and don’t want to go on medication, said Joshua Weiner, a psychiatrist in McLean, Va. “If you have a motivated patient I’m all for this,” he said. “The problem is many kinds of patients aren’t motivated.”’
Results may be better for people who have poor eating habits to begin with, he said.”

Read the entire article click HERE

(Alas . . . the indicators for healthy eating are piling up.  It’s so much easier to pop a pill.)

(jw)

Meditation can reduce DEPRESSION symptoms by 40%

One of the more debilitating “problems” of  having a chronic disease like fibromyalgia is depression.   Whatever is going on in my fibro-brain is altering or dampening the neurotransmitters that impact mood.  When my fibro symptoms really flare I become depressed – dog food or Depends commercials can bring me to tears and not because I use either . . .  Most of the time my fiber-depression is minor and here’s one of the reasons why:

Freddie

Freddie Parker Westerfield, Interval Trainer

I walk my dog Freddie almost every day in the park.  It’s 25 minutes of  interval training.  Freddie runs like crazy, stops, marks territory, runs like crazy, stops, sniffs, marks territory, runs, stops . . .  I hold onto the end of the leash and follow his lead (with the exception of marking territory).  

Years ago, I started saying a meditative prayer while on our walks.  I repeat, ( sotto voce so as not to make others in the park suspicious I’m a terrorist) Allah ‘u ‘abha (“God is great” in Arabic – it’s more mellifluous than English).  Afterwards, I feel relieved (the CALM-kind of relief, not the territory-marking-kind) and have little pain.

I was stunned  to read this article on meditation and exercise to find not only am I saving time by combining the two I am self-medicating. 

Fighting Depression? Neuroscience Says This May Reduce Symptoms by 40 Percent (in Just 8 Weeks)*

By Melanie Curtin

“. . . neuroscience research has identified a stunningly effective yet simple way to significantly reduce depression symptoms: combining aerobic exercise with meditation.

“In essence, neurogenesis researchers hypothesized that as depressive symptoms emerge, the production of new cells decreases. They noted that trauma and stressful life events are already known to impair neurogenesis, and that the literature has already established that aerobic exercise can significantly increase the number of new cells a brain creates.”

The problem is what happens after aerobic exercise: a great number of new cells die just weeks after being created. And if they don’t join the brain’s circuitry, they can’t bolster the brain, uplift mood, help a person experience resilience, or create a more robust sense of wellbeing.

Fortunately, while new neurons can die, they can also be rescued, which is where meditation comes in. It turns out that when novel learning experiences challenge the mind, new neurons are “saved.”

The study, published in Translational Psychiatry, outlined how the research was conducted: The neuroscientists developed a mental and physical (MAP) training plan for participants, which combined focused attention meditation with aerobic exercise.

“During the meditation portion, participants were instructed to focus on the present moment, refocusing on their breathing if thoughts drifted to the past or future. According to research, this helps those with depression (not to mention the rest of us) “accept moment-to-moment changes in attention.” This was followed by 30 minutes of “moderate-intensity” aerobic exercise.”

“Remarkably, the study found a nearly 40% decrease in depressive symptoms after just eight weeks of the training. They described these results as “robust.”‘

“As Tracey Shors, one of the study authors said, “Scientists have known for a while that both of these activities alone can help with depression … But this study suggests that when done together, there is a striking improvement in depressive symptoms along with increases in synchronized brain activity.”‘

“The researchers also pointed out that while the norm for treating depression has involved the prescription of psychotropic drugs like Zoloft, Prozac, Celexa, and Lexapro, these drugs can have limited efficacy and can also lead to intense and disruptive side effects. Part of the excitement over these results is the fact that the practices involved are free, immediately accessible, and have no adverse side effects.”

Amen.

*Read the entire article and click HERE.

Soon! Coming to a Computer Near You:

A post “Meditate with the Dalai Lama” that explains how to combine meditation with problem solving.

(jw)