Can your diet make a difference with your depression? Research conducted by Deakin University's Food and Mood Centre in Australia sought to explore that. The participants were divided into two groups. Half of the group adjusted their diets to become healthier, while the other half continued to eat their previous not-so-healthy diet.
The half who maintained a healthy diet for 3 months saw a significant decrease in their common depression scale, an average drop of 11 points. Of the participants who maintained a healthy diet, 32% of them had scores so low that they could no longer be considered depressed. On the other hand, the half who consumed the unhealthy diet only saw a 4 point drop and only 8% were considered no longer depressed.
In light of this research, we thought it was important to shed light on the foods that can have a direct impact on your depression.
Foods that will help your depression:
- Extra-virgin olive oil
- Fatty fish (includes: salmon, mackerel, sardines, trout)
- Grass-fed beef
- Dark leafy greens (includes: spinach, chard, kale, lettuce)
- Cruciferous vegetables (includes: broccoli, cauliflower, cabbage, radish)
Foods that will not help your depression:
- Artificial sweeteners
- Processed meats
- Trans fats
- High sodium foods
- Salty snacks
- Highly refined, processed oils
If one can regulate depression by eating a healthy diet, why not? Not to mention all of the other positive aspects of maintaining a healthy balanced regimen. Food for thought!
If you are currently suffering from depression and are looking for new treatment options, please contact us and learn more about our depression research opportunities.
Contact Us: 310-208-7144
Depression can rob you of motivation and can make you feel like you don’t matter. Hobbies can be a necessary source of joy and enthusiasm for people coping with depression. On the days where getting out of bed feels impossible, having a hobby and the promise of enjoying a few hours of doing something you love can be the extra push you need to get through the day. Here are some ideas for hobbies to take up to help cope with depression.
Exercise. You’ve probably heard it before but in addition to keeping you physically fit, exercise can shape up your mental health as well. Exercising releases feel-good chemicals called endorphins that trigger positive feelings. If working out isn’t currently a part of your life, start small, say 10-15 minutes a day being active.
Take care of living things. Forging connections with living things around you can counter how depression makes you feel unimportant.
- Offer to babysit or pet sit for friends or neighbors
- Get a houseplant
- Build a small garden with flowers or vegetables
Join a group. Break through how isolated depression can make you feel by spending time with people you have something in common with.
- Join a book club or create a new one
- Find a support group
- Join a recreational sports team
Get creative. There’s a particular sense of gratification that comes with making something, which can be a rewarding boost when depression has you feeling down.
- Musical activities like singing or play an instrument
- Drawing or painting
- Knitting, sewing, or crocheting
Whether it’s something you used to love that you’ve lost interest in or an activity that’s totally new to you, having a hobby can help you get back on track and feeling like yourself again.
If you or someone you love suffers from depression, fill out the contact form here to see if you may qualify for CalNeuro’s clinical research opportunity for depression.
There Are More Than 10 Common Warning Signs of Mental Health
Trying to tell the difference between expected behaviors and the signs of a mental illness isn't always easy. There is no simple test that allows an individual to understand whether or not they have a mental illness or if their actions and thoughts might be typical behaviors. However, there are many signs and warnings of mental health to look out for.
Each illness has its own symptoms, but common signs of mental illness in adults can include the following:
- Excessive worrying or fear
- Feeling excessively sad or low
- Confused thinking or problems concentrating and learning
- Extreme mood changes, including uncontrollable “highs” or feelings of euphoria
- Prolonged or strong feelings of irritability or anger
- Avoiding friends and social activities
- Difficulties understanding or relating to other people
- Changes in sleeping habits or feeling tired and low energy
- Changes in eating habits such as increased hunger or lack of appetite
- Changes in sex drive
- Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don't exist in objective reality)
- Inability to perceive changes in one’s own feelings, behavior or personality (”lack of insight” or anosognosia)
- Abuse of substances like alcohol or drugs
- Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing “aches and pains”)
- Thinking about suicide
- Inability to carry out daily activities or handle daily problems and stress
- An intense fear of weight gain or concern with appearance
More than 42 million adults in the United States live with some type of mental illness - that’s about 1 in every 5 people 1. Whether it is depression, bipolar depression, schizophrenia, or attention deficit hyperactivity disorder (ADHD), mental illness is a medical diagnosis that should be taken seriously. Many of those who have never experienced mental illness do not understand these disorders and at times do not take them seriously. The current stigma surrounding mental illness negatively impacts those living with them and it’s important we do what we can to try and table that stigma.
Here are some things you can do to end the stigma against mental health:
· Change your language: It is insensitive to throw around the words lunatic, psycho, and crazy. By doing so you are adding to the stigma surrounding mental health. Change your language and encourage others to do the same. You would not want someone using derogatory language to describe you.
· Show compassion: One of the most important things you can do is show compassion and try to understand that people living with mental health disorders are dealing with different challenges. If you can show that you have a desire to understand what they go through, it can make a significant difference in how you view one another. Displaying love and respect towards everyone, including those with a mental illness, is what’s most important.
· Educate one another: If you want to be compassionate and empathetic, you need to seek out information about mental illness. Furthermore, you should respectfully challenge others when you believe they are perpetuating stereotypes. Instead of taking the back seat, inform them.
· Push against stigmas in the media: In the media and on social media, people with mental illness are portrayed in a negative way. When you see this in articles, social groups and by politicians, it is your job get the story straight. Write a letter and respond online to those that blame the mentally ill in order to deflect the real issues.
· Openly speak about mental illness: Whether it is you or a friend, or a family member, it is important to speak about mental illness. Speak about the struggles, the transitions, the tough days and the brighter days. Mental illness is very common and yet it seems to be a secret. Don’t shy away from the topic.
Understanding Hypo-Active Sexual Desire Disorder
Hypoactive Sexual Desire Disorder (HSDD) is essentially the same as a “low libido” and is one of the most common sexual dysfunctions in women. The most common symptom in HDSS is a disinterest in all activities and thoughts related to sex. According to everydayhealth.com, as many as 43% of woman have experienced sexual dysfunction at some point in their life. While this is true, you may only be diagnosed with the HSDD if the disorder is causing distress in your life.
“Some people don’t want to have sex. If it’s not causing distress, it’s not dysfunction,” says sexual dysfunction expert Raymond C. Rosen, PhD, chief scientist at the New England Research Institutes in Watertown, MA.
HSDD Symptoms Include:
- Sexual dissatisfaction
- Low sex drive
- Disinterest in sex
- Disgust and physical symptoms such as pain
Risk Factors Include:
- Changes in hormones
- Physical health conditions
- Emotional or mental issues including general life stress
- Medication interference (Certain drugs can interfere with sexual function, including codeine, chemotherapy drugs, morphine, and some psychoactive drugs)
If you or your partner are suffering from Hypoactive Sexual Desire Disorder, treatment is available! Treatment options include therapy options such as: hormone therapy and individual/couples sex therapy. Besides therapy, CalNeuro is currently seeking participants for clinical trial opportunity in Los Angeles, CA testing a gel. If you are interested, please call CalNeuro at (310)208-7144.
Living with OCD | The Do's & Don'ts
Obsessive Compulsive Disorder (OCD) is the name given to a condition in which people experience repetitive and upsetting thoughts and/or behaviors. OCD has two main features: obsessions and compulsions and living with it can be overwhelming and difficult to understand/cope with. People with OCD are not able to control or ignore unpleasant thoughts, which in turn causes frequent distress, anxiety and suffering. If you have OCD, you are not alone! OCD is more common than people think, affecting 1 in 44 U.S. adults.
Get Help: If you are experiencing symptoms of OCD, reach out to someone and seek professional help. OCD is more common than you think and is not something to be ashamed of.
Be Proud: You have an illness that some people can’t begin to understand living with, yet you do... everyday. Be proud of your ability to live with an overwhelming illness and recognize your efforts. Be proud of your strength. Be proud of your progress, whether big or small. You do what you need to do despite your OCD, and THAT is something to be proud of.
Forgive Yourself: Rid yourself of the past and focus on improving your future. People living with OCD tend to be very hard on themselves. Remember: You have an illness and that’s okay. Continue to move forward and try to put any regretful thoughts or behaviors behind you. It’s a new day.
Accept Risk and Challenge: When you least expect it, life will throw risk and challenge your way and it’s important to confront it, not run from it. Risk is unavoidable, so when presented with it, try to accept it and look at it as a positive opportunity to potentially make some progress.
Speaking of Progress: Don’t Get Impatient With Yours: Don’t get irritated if you aren’t making the progress you think you should be, and DON’T compare yourself to anyone else. We all move to the beat of our own drum!
Live with Guilt: OCD has a way of carrying painful or regretful memories. Put the past behind you. Every day is a new day, and with every new day comes new opportunities for progress and advancement. Try not to dwell on things you cannot change, and focus on the things you can!
Give Up Hope: Hope is so important! Always keep hope in your pocket and never lose sight of it. Hope will guide you down the path of success and potentially rid you of your OCD in time.
Think You Are Alone: 1 in 44 adults in the United States alone are living with OCD. And if you don’t want to talk to someone with OCD, you have professionals and countless resources like hotlines, chats, and support groups.
If you are struggling with OCD and are living in the LA area, we are currently enrolling patients diagnosed with OCD. Please call us at 310. 208.7144!