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Monday, March 26, 2012
Saturday, March 24, 2012
8 Foods That Fight Depression
Looking for a new weapon in the fight against depression? These foods have shown a lot of promise as alternative depression treatments.
By Wyatt Myers, medically reviewed by Pat F. Bass III, MD, MPH
A number of lifestyle factors can contribute to depression, but one that’s often overlooked is what you put in your mouth. “Diet plays a huge role in depression,” says Shawn Talbott, PhD, a nutritional biochemist and author of Vigor: 7 Days to Unlimited Energy, Focus, and Well-Being.
Do you crave sweet, salty, and fatty foods when you’re feeling blue? You’re not alone. But, says Dr. Talbot, “If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, and fish, we short-circuit the junk food cravings and have higher energy levels and sharper mental focus.” Should you add these good-mood foods to your diet?
Turkey for Depression
Looking for an alternative depression treatment? Most lean sources of protein are good for beating depression, but turkey has the edge due to its relatively higher levels of a chemical called tryptophan. "Turkey is the best food we know of because of its tryptophan content," says Robin H-C, a life coach, behaviorist, and author of Thinking Your Way to Happy! "This chemical stimulates serotonin production, which is a natural feel-good chemical your body produces."
Walnuts for Depression
When eaten in moderation, most nuts are a good source of heart-healthy monounsaturated fats as well as protein. But walnuts get the edge when it comes to lessening the symptoms of depression because they also are one of the richest plant-based sources of omega-3 fatty acids. “The omega-3s in walnuts support overall brain health,” says Robin H-C.
Fatty Fish for Depression
When it comes to omega-3 fatty acids, no food source is better than fatty fish like mackerel, bluefish, wild salmon, and tuna, says Talbott. He adds that the fatty acids found in these fish not only have specific brain-boosting properties to fight depression, but also are good for overall health as well. They improve circulation and reduce inflammation and your overall risk of heart disease.
Low-Fat Dairy for Depression
Skim milk, yogurt, low-fat cheeses, and other dairy products are rich in calcium, vitamin D, and protein. These are great for your body for many reasons, including fighting depression. “Low-fat dairy is the richest dietary source of two powerhouse nutrients, calcium and vitamin D, as well as specific peptides (proteins) that induce a sense of well-being and relaxation,” says Talbott.
Whole Grains for Depression
When looking for foods that fight depression, focus on the healthy, high-fiber carbohydrates found in whole grains and you can feel good and do your body good at the same time. “Complex carbohydrates are wonderful foods to improve mood quickly,” says Debbie Mandel, a stress management expert and author of Addicted to Stress. “Whole grains, brown rice, oatmeal, sweet potatoes, and whole wheat pasta are all good choices. They help the body release serotonin.”
Green Tea for Depression
Researchers know that green tea is an incredibly rich source of antioxidants, but its depression-fighting properties can be traced to an amino acid known as theanine, says Talbott. “Theanine is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit to tea drinkers,” he adds. “The presence of theanine in green tea is thought to be responsible for the observation that caffeine intake in coffee drinkers (who aren't getting theanine) is more apt to result in tension as opposed to the ‘relaxed alertness’ more common to tea drinkers.”
Turmeric for Depression
If you’re feeling depressed, this bold spice found in many Indian and Asian curry dishes is a great way to boost your mood, among other benefits. “Turmeric can indeed be considered one of the ‘spices of life’ because of its profound anti-inflammatory activity,” says Talbott. “Famously used in spicy Indian and Thai dishes, turmeric contains the active compounds turmerones and curcuminods, which have been associated with a wide range of health benefits.”
Dark Chocolate for Depression
Can chocolate be considered among the foods that fight depression? Current thinking is that the dark variety really can help boost your mood. “Dark chocolate helps to release serotonin and relaxes the blood vessels of the cardiovascular system,” says Mandel. Just remember that dark chocolate is incredibly calorie-dense, with about 150 calories per ounce, so eat just one small piece at a time.
By Wyatt Myers, medically reviewed by Pat F. Bass III, MD, MPH
A number of lifestyle factors can contribute to depression, but one that’s often overlooked is what you put in your mouth. “Diet plays a huge role in depression,” says Shawn Talbott, PhD, a nutritional biochemist and author of Vigor: 7 Days to Unlimited Energy, Focus, and Well-Being.
Do you crave sweet, salty, and fatty foods when you’re feeling blue? You’re not alone. But, says Dr. Talbot, “If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, and fish, we short-circuit the junk food cravings and have higher energy levels and sharper mental focus.” Should you add these good-mood foods to your diet?
Looking for an alternative depression treatment? Most lean sources of protein are good for beating depression, but turkey has the edge due to its relatively higher levels of a chemical called tryptophan. "Turkey is the best food we know of because of its tryptophan content," says Robin H-C, a life coach, behaviorist, and author of Thinking Your Way to Happy! "This chemical stimulates serotonin production, which is a natural feel-good chemical your body produces."
When eaten in moderation, most nuts are a good source of heart-healthy monounsaturated fats as well as protein. But walnuts get the edge when it comes to lessening the symptoms of depression because they also are one of the richest plant-based sources of omega-3 fatty acids. “The omega-3s in walnuts support overall brain health,” says Robin H-C.
When it comes to omega-3 fatty acids, no food source is better than fatty fish like mackerel, bluefish, wild salmon, and tuna, says Talbott. He adds that the fatty acids found in these fish not only have specific brain-boosting properties to fight depression, but also are good for overall health as well. They improve circulation and reduce inflammation and your overall risk of heart disease.
Skim milk, yogurt, low-fat cheeses, and other dairy products are rich in calcium, vitamin D, and protein. These are great for your body for many reasons, including fighting depression. “Low-fat dairy is the richest dietary source of two powerhouse nutrients, calcium and vitamin D, as well as specific peptides (proteins) that induce a sense of well-being and relaxation,” says Talbott.
When looking for foods that fight depression, focus on the healthy, high-fiber carbohydrates found in whole grains and you can feel good and do your body good at the same time. “Complex carbohydrates are wonderful foods to improve mood quickly,” says Debbie Mandel, a stress management expert and author of Addicted to Stress. “Whole grains, brown rice, oatmeal, sweet potatoes, and whole wheat pasta are all good choices. They help the body release serotonin.”
Researchers know that green tea is an incredibly rich source of antioxidants, but its depression-fighting properties can be traced to an amino acid known as theanine, says Talbott. “Theanine is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit to tea drinkers,” he adds. “The presence of theanine in green tea is thought to be responsible for the observation that caffeine intake in coffee drinkers (who aren't getting theanine) is more apt to result in tension as opposed to the ‘relaxed alertness’ more common to tea drinkers.”
If you’re feeling depressed, this bold spice found in many Indian and Asian curry dishes is a great way to boost your mood, among other benefits. “Turmeric can indeed be considered one of the ‘spices of life’ because of its profound anti-inflammatory activity,” says Talbott. “Famously used in spicy Indian and Thai dishes, turmeric contains the active compounds turmerones and curcuminods, which have been associated with a wide range of health benefits.”
Can chocolate be considered among the foods that fight depression? Current thinking is that the dark variety really can help boost your mood. “Dark chocolate helps to release serotonin and relaxes the blood vessels of the cardiovascular system,” says Mandel. Just remember that dark chocolate is incredibly calorie-dense, with about 150 calories per ounce, so eat just one small piece at a time.
(Source: everydayhealth.com)
Saturday, March 10, 2012
Anxiety-Attack Triggers - 7 Surprising Causes of Anxiety
What's making you so anxious? You may be surprised — from certain medications to problems with your thyroid, watch out for these anxiety triggers.
By Chris Iliades, MD. Medically reviewed by Pat F. Bass III, MD, MPH
Everyone gets anxious, restless, and frazzled — but if you’re constantly experiencing anxiety and don't really know why, you could have an anxiety disorder.
Doctors make a diagnosis of generalized anxiety disorder when patients have anxiety symptoms (such as constant worry, difficulty concentrating, insomnia, and frequent headaches) for more than six months, without good reason. But what causes the anxiety-ridden to fret over day-to-day events — situations that other folks simply brush off? Researchers don't completely understand all the causes, but they do know that anxiety is linked to a number of surprising triggers, from weight-loss supplements to thyroid problems.
Could any of these offenders be causing your anxiety?
Heart Problems
If you’ve ever had a panic attack, you’re familiar with the way your hands get clammy, you can’t catch your breath — and your heart feels like it’s going to pound right out of your chest. But problems with your heart can also be the cause of anxiety. In fact, after a heart attack or heart surgery, about one-third of people experience anxiety symptoms such as heart palpitations and shortness of breath. These symptoms often last up to one year or more, and they’re more common in women.
Alcohol and Drugs
Research shows that people with anxiety disorders, particularly social anxiety disorder, are up to three times more likely to also have problems with drugs and alcohol. But that’s not at all: Abuse of alcohol or drugs can also lead to an anxiety disorder or an anxiety attack. People with social anxiety who abuse alcohol have been shown to be more likely to have severe symptoms of anxiety — as well as other emotional problems and health conditions. No matter which problem comes first, the combination of drugs, alcohol, and anxiety can become a vicious cycle.
Caffeine
Caffeine is a stimulant — and that can be bad news for someone with anxiety. In fact, caffeine’s jittery effects on your body are similar to those of a frightening event. That's because caffeine stimulates your "fight or flight" response, and studies show that this can make anxiety worse and can even trigger an anxiety attack. And just like the symptoms of anxiety, consuming one too many cups of Joe may leave you feeling nervous, moody, and can keep you up all night.
Medications
Certain medications have some ugly side effects — they can cause anxiety symptoms or even trigger an anxiety attack. Prescription medications to watch out for include thyroid drugs and asthma drugs, while over-the counter decongestants and combination cold remedies could put you at risk. And if you suddenly stop taking medication used to treat anxiety (benzodiazepines), this may cause anxiety symptoms, too.
Weight Loss Supplements
Many over-the-counter (OTC) weight loss supplements come with anxiety-producing side effects. Saint John's wort side effects may include insomnia, and green tea extracts (which claim to suppress appetite) contain plenty of caffeine. Guarana is an ingredient in some OTC diet products that contains twice as much caffeine as regular coffee. And watch out for any product containing ephedra — it can lead to increased heart rate and anxiety.
Your Thyroid Gland
Your thyroid gland is a butterfly-shaped gland in the front of your neck that produces thyroid hormones. These hormones are important for regulating your metabolism and energy levels. But if your thyroid produces too much, it can cause anxiety symptoms, such as nervousness, irritability, heart palpitations, and sleeplessness. If you have anxiety symptoms along with swelling in your neck, weight loss, weakness, fatigue, or heat intolerance, ask your doctor to check your thyroid gland.
Stress
Stress and anxiety often go hand in hand (stress can lead to anxiety symptoms, and anxiety can make stress worse). When you’re overly tense, you may also turn to other behaviors that make anxiety worse such as smoking, abuse of drugs, or abuse of alcohol. Remember that stress and anxiety are often accompanied by physical symptoms such as stomachache, headache, dry mouth, dizziness, and sweating.
If you have unexplained symptoms of anxiety, talk to your doctor. Anxiety disorder is treatable.
(everydayhealth.com)
By Chris Iliades, MD. Medically reviewed by Pat F. Bass III, MD, MPH
Doctors make a diagnosis of generalized anxiety disorder when patients have anxiety symptoms (such as constant worry, difficulty concentrating, insomnia, and frequent headaches) for more than six months, without good reason. But what causes the anxiety-ridden to fret over day-to-day events — situations that other folks simply brush off? Researchers don't completely understand all the causes, but they do know that anxiety is linked to a number of surprising triggers, from weight-loss supplements to thyroid problems.
Could any of these offenders be causing your anxiety?
Heart Problems
If you’ve ever had a panic attack, you’re familiar with the way your hands get clammy, you can’t catch your breath — and your heart feels like it’s going to pound right out of your chest. But problems with your heart can also be the cause of anxiety. In fact, after a heart attack or heart surgery, about one-third of people experience anxiety symptoms such as heart palpitations and shortness of breath. These symptoms often last up to one year or more, and they’re more common in women.
Alcohol and Drugs
Research shows that people with anxiety disorders, particularly social anxiety disorder, are up to three times more likely to also have problems with drugs and alcohol. But that’s not at all: Abuse of alcohol or drugs can also lead to an anxiety disorder or an anxiety attack. People with social anxiety who abuse alcohol have been shown to be more likely to have severe symptoms of anxiety — as well as other emotional problems and health conditions. No matter which problem comes first, the combination of drugs, alcohol, and anxiety can become a vicious cycle.
Caffeine
Caffeine is a stimulant — and that can be bad news for someone with anxiety. In fact, caffeine’s jittery effects on your body are similar to those of a frightening event. That's because caffeine stimulates your "fight or flight" response, and studies show that this can make anxiety worse and can even trigger an anxiety attack. And just like the symptoms of anxiety, consuming one too many cups of Joe may leave you feeling nervous, moody, and can keep you up all night.
Medications
Certain medications have some ugly side effects — they can cause anxiety symptoms or even trigger an anxiety attack. Prescription medications to watch out for include thyroid drugs and asthma drugs, while over-the counter decongestants and combination cold remedies could put you at risk. And if you suddenly stop taking medication used to treat anxiety (benzodiazepines), this may cause anxiety symptoms, too.
Weight Loss Supplements
Many over-the-counter (OTC) weight loss supplements come with anxiety-producing side effects. Saint John's wort side effects may include insomnia, and green tea extracts (which claim to suppress appetite) contain plenty of caffeine. Guarana is an ingredient in some OTC diet products that contains twice as much caffeine as regular coffee. And watch out for any product containing ephedra — it can lead to increased heart rate and anxiety.
Your Thyroid Gland
Your thyroid gland is a butterfly-shaped gland in the front of your neck that produces thyroid hormones. These hormones are important for regulating your metabolism and energy levels. But if your thyroid produces too much, it can cause anxiety symptoms, such as nervousness, irritability, heart palpitations, and sleeplessness. If you have anxiety symptoms along with swelling in your neck, weight loss, weakness, fatigue, or heat intolerance, ask your doctor to check your thyroid gland.
Stress
Stress and anxiety often go hand in hand (stress can lead to anxiety symptoms, and anxiety can make stress worse). When you’re overly tense, you may also turn to other behaviors that make anxiety worse such as smoking, abuse of drugs, or abuse of alcohol. Remember that stress and anxiety are often accompanied by physical symptoms such as stomachache, headache, dry mouth, dizziness, and sweating.
If you have unexplained symptoms of anxiety, talk to your doctor. Anxiety disorder is treatable.
(everydayhealth.com)
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