The Walk To Washington

Aug. 14, 2010 marks the beginning of a 50-day cross-country trek 835-miles-long to raise awareness for depression. Walkers start in St. Louis, Mo. and finish in Washington D.C. where they will hand over a petition—one million signatures strong—proving that government and health care organizations need to support individuals with depression.

With each mile walked, the walkers will raise awareness for three crucial principles: Ensure equitable and adequate mental health treatment coverage in all public and private health care plans; Support policies that promote individual and family recovery from mental illnesses as integral to overall health; Commit to investing in America’s prevention, early intervention, treatment, and research related to depression.

The Walk To Washington will also raise awareness about “The Walk”, a local annual event that can be implemented in cities across the country to raise awareness and support for individuals with depression, and encourage communities around the nation to create their own Walk.

Communities along the Walk To Washington route are set to hold rallies, which will be coordinated by both local and national organizations. Press kits will be sent to communities with populations higher than 5,000 and walkers will be prepared for interviews and rallies in each of these cities.

The Walk to Washington begins Saturday, Aug. 14, 2010 and concludes Wednesday, Oct. 6, 2010 with a culmination rally in Washington, D.C. complete with entertainment, speeches and politicians as special guests celebrating the recognition of the three integral petition principles that support individuals with depression.


(Information obtained from www.depressionforums.org)

Chris Sovey,
RN, BSN

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.

Excellent Depression Forums

I have searched around over the years for the most supportive forum group surrounding depression. depressionforums.org certainly is the most comprehensive and informative depression forum site available. If you are suffering from depression (they also cover a wide variety of other disorders), I highly recommend the endless resources on this forum. The website address is: http://www.depressionforums.org.

Chris Sovey,
RN, BSN

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.

Bright Light Therapy May Help Reduce Seasonal Affective Disorder (&M.D.D)

OPINION PIECE
By Chris Sovey, RN, BSN

Bright light therapy is becoming an ever-increasing popular approach to treating Seasonal Affective Disorder (S.A.D.), and now research is gaining ground that it may be effective against Major Depressive Disorder (Even, et al., 2007).

In essence, bright light therapy is just as it sounds. A user will sit in front of a powerful lightbox for a determined amount of time. The mechanism behind why this helps mood is rather complicated, but the basic idea behind it is that the light is received by your eyes, and travels along to the brain, which causes neurochemical changes that regulate mood (Even, et al., 2007).

Bright Light Therapy is regarded as "One of the best-studied nonpharmacological biologically oriented treatment approach in psychiatry" (Kasper, 2005). Unfortunately, many providers are rather hesitant to adopt bright light therapy as an effective means of treating depression. If you are uncertain, do more research, then decide. Bright light therapy is regarded as very safe. There are very few side effects, except possible headache and eyestrain upon initial use.

My experience with bright light therapy has been phenomenal. I live in a very cloudy state, and I am 100% convinced that my mood fluctuates in the wintertime. I came across bright light therapy by accident, and I have never looked back. It has helped me immensely during the long winters. I cannot give an exact time duration to use a light box, (you will have to discuss this with your provider...) but I can explain a few important points about Bright Light Therapy.

Most research studies have concluded that 30 minutes of bright light therapy at 10,000 lux is effective against S.A.D. Lux is a measure of illumination per distance, so if you are considering purchasing a lightbox, it is important that the unit is capable of producing 10,000 lux. Never look directly at the light. It is very bright. The great thing about purchasing a lightbox, is that most of them can be reimbursed by insurance. So it would certainly be beneficial to talk to your provider about reimbursement.

Besides the benefit for S.A.D. and M.D.D., light therapy has been shown to be beneficial in addressing sleep cycle disturbances and jet-lag like syndromes (Even, et. al., 2007). Do some research and talk to your healthcare provider about Bright Light Therapy.

EDIT: 4/23/10 - Just to clarify, bright light boxes use fluorescent bulbs. There are no U.V. rays emitted by these units.

References:

Even, C, Schröder, CM, Friedman, S, & Rouillon, F. (2008). Efficacy of light therapy in nonseasonal depression: a systematic review. Journal of Affective Disorders, 108, 11-23.

Kasper, S, Ruhrmann, S, & Schuchardt, HM. (1994). The Effect of light therapy in treatment indication other than seasonal affective disorder (sad). Biologic Effects of Light, 108.

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.

Mindfulness Meditation Can Reduce Stress, Anxiety, and Depression

MENTAL HEALTH NEWS

By Chris Sovey

RN, BSN

In our modern society we are always on the go, go, go! As a result, we miss out on some of the most precious moments in life. For example, when was the last time you really tasted your food? I mean REALLY tasted it... experienced it fully, with all your senses? I'm sure you've heard of the famous study regarding popcorn in the movie theater. In this study, random subjects were given stale popcorn while watching a movie. Throughout the entire time they were eating the popcorn, they had no idea that it was well past it's expiration. It is a perfect example of how little we pay attention to important environmental cues in life, and how oblivious we are to our own bodies. Fortunately, we can gain much insight into the world around us (and in us) through mindfulness meditation.

What is mindfulness? "Mindfulness is the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to things as they are" (Williams, et. al, 2007). What are we paying attention to? It can be anything, but usually it is focusing on particular details that increase our awareness of ourselves and our mode of being. We engage in meditation to shift away from the "doing" mode of life, and engage in the "being" mode. This concept is a little difficult to grasp at first without some proper background, but it really starts to make a lot of sense once you read a little about it.

There are several mindfulness exercises, and the core practice behind mindfulness is focusing on your breathing. If you can hone in on these skills, and simply view thoughts as passing mental events, you can achieve some amazing results with mindfulness meditation. We don't meditate to feel better, but a fortunate "side effect" of this practice is improved mood (Tsang, et. al, 2008).

A recent systematic review of twelve randomized clinical trials by Tsang, Chan, and Cheung, concluded that mindfulness meditation helped alleviate depression. Another pilot study concluded the same results, and also suggested positive benefits for stress, anxiety, and a general sense of well-being (Smith, et. al, 2008).

In order to fully understand the true benefits of Mindfulness meditation, you need to learn the basics. There are a lot of teachers, CDs, books, and programs out there, and one is not necessarily better than another. I suggest you just try one. Jon Kabat-Zinn from the University of Massachusetts Medical School is regarded highly as an expert in this subject. His research in the matter of mindfulness has withstood rigorous science standards, and he has refined his programs over the last 20 years. If you are suffering from depression I recommend starting out with the book: The Mindful Way Through Depression by Williams, Teasdale, Segal, and Kabat-Zinn. It includes an exercise CD in addition to the book, and is an excellent introduction to mindfulness. If you are just curious about Mindfulness, I suggest the CD: Mindfulness for Beginners by Jon Kabat-Zinn.

Cheers to your health!

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.

References:

Smith, BW, Shelley, BM, Dalen, J, Wiggins, K, Tooley, E, & Bernard J. (2008). A Pilot study comparing the effects of mindfulness-based and cognitive-behavioral stress reduction. Journal of Alternative and Complementary Medicine, 14(3), 251-258.

Tsang, HW, Chan, EP, & Cheung, WM. (2008). Effects of mindful and non-mindful exercise on people with depression: a systematic review. British Journal of Clinical Psychology, 47, 303-322.

Williams, M, Teasdale, J, Segal, Z, & Kabat-Zinn, J. (2007). The Mindful way through depression: freeing yourself from chronic unhappiness. New York, NY: Guildord Press.

Biological Link Between Stress, Anxiety, and Depression Discovered

MENTAL HEALTH NEWS
By Chris Sovey
RN, BSN

Stephen Ferguson and his colleagues at The University of Western Ontario have discovered the first biological link between stress, anxiety, and depression. While serotonin and other neurotransmitters have been believed to be involved with these conditions for a long time, researchers have been baffled exactly how they interact with these conditions.

This is big news. For a long time, pharmaceutical drugs developed to treat these conditions have basically been shooting blanks. SSRI efficacy is highly exaggerated in order to sell more antidepressants. In fact, antidepressants are the most commonly prescribed drug of any kind. Over 27 million Americans are prescribed antidepressants at any given year (Butler, et al., 2006). The scary thing is this is over double the amount prescribed in 1995.

Why do I bring this up? SSRIs simply don't work very well, or the side effect profile is so high that many people stop using them. This is because no one has really understood HOW depression / anxiety works. Now that researchers are armed with an idea of the underlying mechanism of depression / anxiety, we may be able to start effectively treat the conditions and develop effective drugs. The question is ... does Big Pharma really want us to get better when they are making so much money off of us? We'll see.

For more information, click the following two links:

Biological link between stress, anxiety, and depression
Scientists find first biological link between stress, anxiety, and depression

I will follow this subject closely, and continue to update you as I hear more.

Cheers to your health!

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.

References:

Butler, AC, Chapman, JE, Forman, EM, & Beck, AT. (2006). The Empirical status of cognitive-behavioral therapy: a review of meta-analyses. Clinical Psychology Review, 26, 17-31.

Fish Oil - Miracle Food Supplement?

OPINION PIECE:
By Chris Sovey
RN, BSN

I'm sure you've heard the buzzword "Omega-3's," as it has grown to be a popular term in modern media. Omega-3's have become synonymous with fish oil. However, they are not the same thing. Fish oil is simply a potent source of Omega-3 fatty acids. It has become so popular because our bodies readily absorb the Omega-3's contained within the oil. But just how important is it to include in our diet, and what is the big deal, anyways?

Well, the big deal is, we haven't changed much from our ancestors. Whatever means of creation that you believe, it is a fact that our genes remain pretty much the same from our cavemen sisters and brothers, and that we were not designed for a 21st century diet. (You will hear this concept many times in this blog.) In fact, our ancestors maintained a pretty solid Omega-6 to Omega-3 ratio of 1:1. With the introduction of grains, modern farming techniques, and seed oils (corn oils, canola oils, etc), our consumption of Omega-6's-to-Omega-3's has skyrocketed to an average of nearly 16:1 (Ilardi, pg 70, 2009).

This massive tip of the scales, has presented major health problems. It is well documented in literature that inflammation is the basis of practically all disease states of the body (Porth, 2006). Omega-3's can help reduce inflammation throughout the body. Omega-3's have demonstrated significant effects on reducing vascular inflammation (Riediger, et al., 2009). Basically what I am trying to get at here is: If you aren't quite ready to make significant changes to your diet, at least try offsetting the negative effects by increasing your Omega-3 intake.

EPA, or eicosapentaenoic acid, has been the component of Omega-3 research that appears to reap the most benefits (except in pregnancy). Omega 3's also contain another component called docosahexaenoic acid, or DHA (Riediger, et. al, 2009). There is still debate over what is an appropriate EPA / DHA ratio within fish oil sources.

Just what can Omega-3's do for you? Well a lot, according to a large systematic review of evidence by the American Dietetic Association. Scouring through loads of evidence, the authors concluded that Omega-3 fatty acids are effective at reducing cholesterol and preventing heart disease. There is also a growing body of evidence that Omega-3's act as an anti-depressant, mood stabilizer, and anti-carcinogen. It has also shown positive effects on infant development, and other findings such as strengthening the immune system (Riediger, et. al, 2009).

If you plan to consume Omega-3's in the form of fish oil, there are a few things you should know. Dosages vary a lot depending on the intended use. For instance, a study showed supplementing with 4g of EPA per day reduced triglyceride levels by 23% (Mori TA, et al., 2000). A little bit can go a long way, but do some research and/or talk to your healthcare provider.

Supplements are not regulated by the FDA. This can be rather alarming as some companies tend to be rather lax in their standards. Do research on different brands to be certain of purity and low mercury content. An informal test of quality can be to simply smell the oil. If it is encapsulated, break open the capsule with a knife and smell the contents. If it is foul, it is most likely of an impure source. However, this is not reliable, as flavor enhancers such as lemon extracts can mask foul smells / tastes. Do your research.

You don't have to spend an arm and a leg on fish oil. It has come down significantly in price due to the demand. I personally have had great success with Carlson's "The Very Finest Fish Oil." Always search the net before making a trip out to your local health food store. You can save about 50% by purchasing it from a website such as Amazon.com. Look for sources that come from deep, cold-water ocean fish, as they tend to have higher purity rates. I am skeptical about fish oil sources that are "molecularly distilled." This raises questions about the original source of the oil. If you have a fresh source of fish oil, there should be no need for distillation. Also, I speculate that the distillation process may render the original fatty-acids less viable.

Consider talking to your healthcare professional and adding fish oil to your diet today. I recommend it to almost everyone I know. It could save your life.

Cheers to your health!

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.

References:


Ilardi, SS. (2009). The Depression cure: the 6-step program to beat depression without drugs. Cambridge, MA: Da Capo Lifelong Books.


Mori TA, Burke V, Puddey IB, Watts GF, O'Neal DN, Best JD, Beilin LJ. Purified eicosapentaenoic and docosahexaenoic acids have differential effects on serum lipids and lipoproteins, LDL particle size, glucose, ans insulin in mildly hyperlipidemic men. Am J Clin Nutr. 2000;71:1085-1094


Porth, MP. (2006). Pathophysiology: concepts of altered health states. Milwaukee, WI: Lippincott Williams & Wilkins.


Riediger, ND, Othman, RA, Suh, M, & Moghadasian, M. (2009). A Systematic review of the roles of n-3 fatty acids in health and disease. Journal of the American Dietetic Association, 109(4), 668-679.