I'm Blue, Soooo Blue (Depression, part 2)

So what causes depression? There are many factors that lead to depession. Often, more than one, and usually a combination of many factors combine to lead to depression.

Simply put, when one of the following factors occurs, it changes our brain chemistry in some way. Of course, the factors themselves can vary in intensity; so a job change can vary from moving to a new cube, getting a new boss, being transferred to new department, being transferred to a new city, getting a demotion, getting fired, getting arrested for imbezzlement, etc. So when you say job change, that can mean many different things.

Add to that, the way we react to that change. For some people, getting a new boss is a huge deal, others, its no biggie. It doesnt meant the former person is weaker or inferior than the latter, it just means that the person reacted differently.

So, a job change occurs and our brain chemistry changes somewhat depending upon the type of change and our reaction to it. If multiple things happen our chemistry can change to the point where we are getting low in them which is a common cause of depression.

Let's look at some of these factors:

Genetics and biology.
Like other medical conditions, for example heart disease, cholesterol, and cancer, depression tends to run in families. People can be born with a certain predisposition to depression or have lower levels of chemical neurotransmitters to begin with.

Childhood trauma and other psychological factors.
As we discussed, changes in our psychology (reactions to trauma, personal loss, rejection) can also alter the biochemistry of the brain and nervous system - sometimes permanently. How we adjust to traumas, or how we are taught to adjust, can have a huge impact on the likelihood of develping clinical depression.

Environmental factors.
Poor nutrition, hormonal imbalances, toxins in the environment, brain injuries, stress, substance abuse, and can lead to depressive states. Good nutrition, decreasing stress, healthy lifestyles are keys to minimizing depressive symptoms. Alcohol depresses the nervous system, thus drinking too much, too often can lead to depressive states. Thus, moderation in drinking alcohol is essential.

Prescription medications
Many people do not realize that many common prescription drugs have side effects that can induce depression. These include cardiac drugs and hypertensives, sedatives, steroids, stimulants, antibiotics, antifungal drugs and analgesics.

Sociological factors.
Many changes in modern society, such as the breakdown of traditional communities (people don't stay in one spot for very long any more), the dissolution of extended families (with mobility in the world, often families are spread throughout the country or world), the widening gap between rich and poor, and our increased isolation due to technology (we text/email people instead of calling or visiting), may play a part in the rising rates of depression worldwide.

Spiritual crises.
People can suffer from an existential depression when life loses its meaning and purpose. Any significant transition, especially a change of roles in family or work, can trigger this crisis in meaning. Connection to a "Higher Power"has been shown to increase mood and levels of neurochemicals.

Next, we'll look at symptoms of clinical depression...

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Great Resource on Exercise for all Ages

http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html

Healthy Eating on a Budget

• 
  Use the unit price and the Nutrition Facts Label to compare similar foods. The unit price tells you the cost per ounce, pound, or pint, so you’ll know which brand and size are best to buy. Look for it on the shelf sticker below the product. Then, read the Nutrition Facts Label to be sure that you are getting the healthiest option at the lowest cost. Click on these Food Label resources from the Food and Drug Administration (FDA): http://www.csfan.fda.gov/~ear/hwm/labelman.html and http://www.csfan.fda.gov/~acrobat/nutractds.pdf.
• 
  No matter what the form – fresh, frozen, canned, dried, juice – all varieties of fruits and vegetables count toward your daily recommendation. Choose fruits without added sugar or syrups and vegetables without added salt, butter, or cream sauces. Although 100% fruit or vegetable juice counts towards your daily recommendation, the majority of the total daily amount of fruit and vegetables should come from whole fruits and vegetables to help you get enough fiber. Click on http://www.fruitsandveggiesmorematters.org/ for more information.
  
• Buy in-season fruits and vegetables. Use local farmer’s markets when possible – the foods are fresher and usually cost the same, if not less, because you are buying direct from the farmer.

~ Myths about Dieting and Food ~

Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

~ Myths about Dieting and Food ~

Myth : Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and nuts.
Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

For more specific information about food groups and nutrition values, visit http://www.healthierus.gov/dietaryguidelines.

~ Myths about Dieting and Food ~

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs.

Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

• Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal.
• Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
• Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
• Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
• Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
• Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

~ Myths about Dieting and Food ~

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products.

If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).

• Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
• Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

For more information on these guidelines, visit http://www.healthierus.gov/dietaryguidelines.

~ Myths about Dieting and Food ~

Myth: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.

~ Myths about Dieting and Food ~

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

~ Myths about Dieting and Food ~

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”

Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.

For more information about the benefits of physical activity and suggestions on how to be more active, read the 2008 Physical Activity Guidelines for Americans, available online at http://www.health.gov/PAguidelines.

~ Myths about Dieting and Food ~

Myth : Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

~ Myths about Dieting and Food ~

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.

For more information about healthy eating, read the Weight-control Information Network brochure Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.

~ Myths about Dieting and Food ~

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

~ Myths about Dieting and Food ~

Myth: “I can lose weight while eating whatever I want.”

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

~ Myths about Dieting and Food ~

Myth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.

For more information about reading food labels, visit the U.S. Food and Drug Administration online at www.cfsan.fda.gov/~dms/foodlab.html.

~ Myths on Dieting and Food ~

Myth: Natural or herbal weight-loss products are safe and effective.

Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.

~ Myths about Dieting and Food ~

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

~ Myths about Dieting and Food ~

Let's look at some Exercise, diet, fad diet, eating, and other food-related myths and the reality behind them.

Thanks to the U.S. Department of Health and Human Services, the National Institutes of Health and the National Institute of Diabetes and Digestive and Kidney Diseases for the following information.

Myth : Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

“Lose 30 pounds in 30 days!”
“Eat as much as you want and still lose weight!”
“Try the thigh buster and lose inches fast!”

And so on, and so on. With so many products and weight-loss theories out there, it is easy to get confused. This information may help clear up confusion about weight loss, nutrition, and physical activity. It may also help you make healthy changes in your eating and physical activity habits. If you have questions not answered here, or if you want to lose weight, talk to your health care provider. A registered dietitian or other qualified health professional can give you advice on how to follow a healthy eating plan, lose weight safely, and keep the weight off.

More GREAT Resources to Check out

Good Carbs vs Bad Carbs
Carbohydrates
http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/basics/carbohydrates.htm

Complex Carbohydrates
http://www.nlm.nih.gov/medlineplus/ency/imagepages/19529.htm

“Power” Foods
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=61

What’s Complex About Carbohydrate?
http://www.snac.ucla.edu/pages/Resources/Handouts/HOCarbohydrate.pdf

Types of Carbohydrate
http://www.diabetes.org/nutrition-and-recipes/nutrition/types-of-carb.jsp


Eating Out

Health Dining Finder (by zip code)
http://www.healthydiningfinder.com/site/

Healthy Fast Food Options
http://www.healthchecksystems.com/ffood.htm

Fast Food Alternatives
http://children.webmd.com/child-nutrition-8/fast-food-alternatives

Healthy Fast Food Meals
http://www.webmd.com/food-recipes/features/21-healthier-fast-food-meals

List of Restaurant menus w/fat, carbs, calories, Weight Watchers points
http://www.dwlz.com/restaurants.html

Reading Food Labels
http://www.cfsan.fda.gov/~dms/foodlab.html

Recipes for One or Two
http://www.webmd.com/food-recipes/guide/easy-meals-for-1-or-2

Portion Control

http://www.foodnetwork.com/food/lf_hl_kick_start_your_health/article/0,2857,FOOD_26736_5513088_01,00.html

http://www.checkyourhealth.org/nutrition/portiondistortion/pd_movies.htm