Category Archives: anxiety

Could Estrogen Help Depression?

Every once in a while, you may feel a bit gloomy, disappointed, or stressed. However, depression is much more than just having a bad day. Depression is a serious mood disorder that can make simple tasks such as eating, working, and sleeping much more sad, anxiety, depression, menopause, mental healthdifficult. A recent study has found that low estrogen levels in some women may be linked to depression.

According to the National Institutes of Mental Health (NIMH), depression occurs when you have several of the following symptoms for more than two weeks.

  • persistent sad mood
  • hopelessness
  • loss of interest in things that were once enjoyable
  • decreased energy
  • trouble focusing or making decisions
  • appetite or weight changes
  • thoughts of taking one’s own life
  • aches or pains with no clear cause

Also, a person may be at higher risk for depression if they have a family history of the condition. Major life changes or chronic health problems may also increase their risk. Most recently, a study in Menopause showed that a lack of estrogen exposure may put women at higher risk for depression.

The study looked at 1300 women and their level of estradiol exposure related to their depression risk. It was found that those with higher levels of estradiol exposure from the onset of menstruation to menopause had lower levels of depression.  Also, those women who had longer term use of birth control had a lower risk of the condition.  It is important to know that the number of pregnancies and use of breastfeeding did not impact these results.

There is no cause and effect of low estrogen and depression, but these study results are still important.  This is because those with earlier menopause, more frequent hot flashes, and less frequent periods all were at higher risk for depression.  Hormone changes are likely to blame for this. During such times during and after menopause, women are at much higher risk for depression than others.

Therefore, if you feel you may be dealing with depression, there are many resources for help.  There is no one treatment that will help everyone. First of all, let your doctor know if you are feeling depressed. Your doctor may be able to provide medicines that may make dealing with your depression easier to deal with. Also, they could test your hormone levels and provide hormone supplements that may reduce symptoms. Other resources for depression are listed below.

  • Talk therapy with a licensed health care provider can help you talk about your feelings. Such counseling can help you manage your stress better and cope with life issues in a healthy way.
  • Being more active through walking, running, gardening, or other exercises. The fresh air from nature and the “feel good” hormones released during exercise can help improve mood.
  • Spending time with other people such as family, friends, or support groups can improve your mood. Talking with others that care about you and your health can help you see that you are not alone in dealing with life’s issues.
  • Setting realistic goals for yourself can make life easier to deal with. Taking small steps towards your goals can make life seem less overwhelming. You should celebrate each small victory and don’t be afraid to ask others for help along the way.
  • Ask your doctor about trying certain supplements such as Estrosa by Vitasciences.  Estrosa contains compounds such as Black Cohosh that have been found to help relieve the hot flashes, weight gain, bloating, and mood swings related to menopause. For both women and men, Elevia by Vitasciences helps boost serotonin levels which can improve mood and calm the mind.

Also, foundations such as Hope for Depression provide valuable resources to help those depression, foundationwith depression learn more about the condition. Also,  this foundation helps support research efforts to find better treatments for those with depression.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Medline Plus (July 21, 2017) “Estrogen May Influence Women’s Depression Risk” https://medlineplus.gov/news/fullstory_167353.html

National Institute of Mental Health (October 2016) “Depression” https://www.nimh.nih.gov/health/topics/depression/index.shtml


  • Can Meditation Help Those With Anxiety Focus?

    Even after thousands of years since its development, meditation is still used as a way to develop the mind and evolve spiritually.  However, even though the term “meditation” may provoke thoughts of religious context, the exercise itself simply involves a specific, comfortable posture, a focus of attention, and an open attitude. Specifically, this may involve repetition of affirmations, relaxation breathing, and clearing your mind of extraneous thought.  According to the National Institutes of Health, meditation holds significant health benefits.  In particular, research has shown the exercise tomeditation anxiety focus mental health benefit those with anxiety, depression, insomnia, and even irritable bowel syndrome. Furthermore, in those with anxiety, meditation helps diffuse worries by improving focus on the present-day.

    A recent study in the journal Consciousness and Cognition looked at a group of 82 people with anxiety. Subjects were asked to perform a computer task and were interrupted frequently to test their focus.  Next, subjects were divided into a meditation group and an audio story group.  Results show that those who meditated had greater focus in the second half of the study then those who listened to the audio story.

    Therefore, it is safe to say that meditation exercises show promise for helping those with anxiety.  Researchers of the study state that mind wandering account for nearly half of a person’s consciousness. Furthermore, when those with anxiety wander off into repetitive off-focus thought, they may have trouble learning, completing tasks, or functioning safely. However, the National Institutes of Health want to remind you that meditation should not replace primary conventional care of health conditions.

    What Are Other Ways to Help Reduce Anxiety?

    Besides meditation, there are various ways you can help reduce anxiety:

    • Visit your healthcare provider for counseling or medication treatment
    • Exercise on a regular basis for at least 30 minutes a day; low impact exercises such as walking will do the job.
    • Schedule “me-time” every day engaging in an activity yo love to do such as reading, painting, watching a movie, or cooking; do something that relaxes your mind.
    • Delegate tasks on your to-do list; get others to help with some tasks or schedule some things for another day.
    • Stay connected with a support system through family, friends, coworkers, or community and religious organizations.
    • Use essential oils such as frankincense and lavender to provide a calming scent when practicing relaxation breathing. You can either place oils in a diffuser, or dab on wrists and neck for a more concentrated scent.
    • Drink herbal teas such as peppermint to calm digestion or chamomile to help soothe the mind and promote sleep.
    • Try a supplement such as Sereneo by Vita Sciences. Sereneo contains natural ingredients such as magnesium, chamomile, and valerian that have been shown to promote a boost in “feel-good” serotonin, relieve anxiety, and calm mind and body.

    Also,  visit websites such as the Anxiety and Depression Association of America for more information on anxiety, treatment options, and ways you can support anxiety research.  anxiety depression treatment research

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Dallas, M.E. (May 5, 2017) “Meditation Can Help Improve Focus in People With Anxiety” https://medlineplus.gov/news/fullstory_165274.html

    National Center for Complementary and Integrative Health (updated March 17, 2017) “Meditation: In Depth” https://nccih.nih.gov/health/meditation/overview.htm

    National Institute of Mental Health (accessed May 10, 2017) “5 Things You Should Know About Stress” https://www.nimh.nih.gov/health/publications/stress/index.shtml

    Puff, Ph.D., R. (July 7, 2013) “An Overview of Meditation: Its Origins and Traditions” https://www.psychologytoday.com/blog/meditation-modern-life/201307/overview-meditation-its-origins-and-traditions


  • Can Exercise Improve Brain Health?

    Staying active is well-known for helping to maintain heart health.  However, did you know that regular exercise may also benefit brain health?  A recent study has found that exercising 2.5 hours a week, or 30 minutes a day for 5 days a week, may help slow progression of Parkinson’s disease.walking, exercise, Parkinson's, brain health

    Parkinson’s disease is a chronic and progressive movement disorder that may worsen over time. Therefore, medication and surgery have currently been used to treat and manage the symptoms of the condition.  This condition involves the progressive death of brain cells, which leads to a decrease in dopamine levels in the blood. Lower dopamine levels result in a lessened ability to move.  Therefore, since those with Parkinson’s disease lose dopamine over time, they may subsequently experience tremors, stiffness, and trouble with walking.

    Exercise and Parkinson’s Disease 

    A recent study in the Journal of Parkinson’s Disease looked at the effects of exercise on the progression of Parkinson’s disease. After observing 3400 patients for over two years, those people with Parkinson’s disease who maintained exercise 150 minutes per week had a smaller decline in quality of life and mobility as compared to those who exercised less. The type of exercise that was of most benefit was not apparent. However, it is suggested that finding a type of exercise an individual enjoys will help them to maintain a regular exercise regimen and in turn will benefit them. Furthermore, by empowering those with Parkinson’s disease to engage in more exercise they enjoy, it may improve overall quality of life for these individuals.

    Joint Pain and Quality of Life

    Even if you do not have Parkinson’s disease, you may experience joint pain that limits your movement.  Limited movement may in turn reduce quality of life by:

    • affecting heart health
    • making an individual more dependent on others for daily activities
    • reducing the amount of serotonin”feel good” hormone produced

    Therefore, it is important to find effective treatments for joint pain that will help make movement more comfortable.  When movement is more comfortable, you will be more likely to engage in more activity, and in turn will gain the most health benefits. Also, the American Psychological Association has reported that regular exercise may help reduce panic in those with anxiety and improve mood in those with depression. Furthermore, regular exercise has been found to normalize sleep patterns, which in turn can make it easier for the body and mind to handle stress.

    Some effective treatments for joint pain include:

    • CDC Self-management programs
    • Acupuncture
    • Non-steroidal anti-inflammatory medications
    • Water-based exercises such as swimming
    • Supplements such as glucosamine or Flexova

    Furthermore, Flexova contains a blend of B vitamins, vitamin C, vitamin A, as well as glucosamine sulfate and chondroitin sulfate that helps to reduce joint pain and improve joint mobility.  Therefore, for more information on Flexova and other high quality supplements that can help improve your quality of life, visit Vita Sciences.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources :

    Arthritis Foundation (accessed 2017 April 2) “25 Treatments for Hip and Arthritis Pain” http://www.arthritis.org/living-with-arthritis/pain-management/tips/25-treatments-for-hip-knee-oa.php

    Centers for Disease Control (2017 March 7) “Living with Severe Joint Pain” https://www.cdc.gov/features/arthritis-quality-life/

    Parkinson’s Disease Foundation (accessed 2017 April 2) “What is Parkinson’s Disease?” http://www.pdf.org/about_pd

    Preidt, R. (2017 March 29) “Exercising 2.5 Hours a Week May Slow Parkinson’s Progress” https://medlineplus.gov/news/fullstory_164357.html

    Weir, K. (2011 December) “The Exercise Effect” American Psychological Association. http://www.apa.org/monitor/2011/12/exercise.aspx