Keys to Good Health

You hear lots of advice from many sources about what it takes to live well and keep your body in good working order. Sorting out what that means for you could seem like an overwhelming task. Let’s break it down into a few simple, easy-to-remember ways for adults to stay on a healthy path.

Become a flexitarian.

Numerous studies have shown that a plant-based diet is healthiest, but you can still get many of the benefits even if you don’t go full-on vegetarian. Following a semi-vegetarian diet that includes fewer animal products but doesn’t completely cut them out may help you keep your weight in check as well as lower your chances of high blood pressure, type 2 diabetes, and inflammatory bowel disease.

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Expand your palate’s palette.

Dietary guidelines recommend that half of what’s on your plate at any meal be vegetables or fruits. But it’s also important to mix things up. While all fruits and veggies are healthy, they don’t all have the same nutrients. Give yourself the widest range of benefits by eating different-colored produce throughout the day.

Less sugar, more water.

It’s a good idea to avoid added sugar in whatever you eat, yet soda, sports drinks, and energy drinks may be a bigger source than you realize. Some studies show that just a soft drink or two a day makes you 26% more likely to get type 2 diabetes. Sugary drinks have also been tied to heart attacks, gout, and obesity. Stay hydrated with water or, if you miss the fizz and taste, naturally flavored seltzer.

Move more, sit less.

That’s the physical activity guidelines in a nutshell. While at least 150 minutes a week of moderate exercise is ideal, experts say that any movement is better than nothing. So make it a point to stand up more often and stretch, park a bit farther from your destination for extra steps, and explore new pastimes that will help put you in motion.

Get enough rest.

Sleep is often low on the list in our nonstop society, but it’s a must for good health. Chronic sleep deprivation raises the odds for heart disease, diabetes, stroke, obesity, and many other sicknesses. Getting your ZZZs also helps keep you safe: Driving while sleepy is just as bad as driving drunk. If you don’t usually wake up feeling refreshed, try slipping into bed 15 minutes earlier every week until you do.

Tame your stress.

Everyone has stress; it’s how you react to it that matters. When you often explode in anger, get stomachaches because you’re nervous, or have trouble sleeping because you’re anxious, it’s time to make a change. Find a way to blow off steam, whether that’s through exercise, meditation, or laughing with good friends. Still feeling overwhelmed? Make an appointment with a counselor or other mental health professional.

Wash your hands.

It’s one of the easiest and most effective ways to avoid catching whatever contagious bugs are going around. The key is to be thorough: After you lather up with soap, scrub your palms, the backs of your hands, between your fingers, and under your nails for at least 20 seconds. That’s about how long it should take you to sing “Happy Birthday” twice.

Limit your drinking.

It’s true that moderate amounts of alcohol have been tied to some health benefits, like a lower risk of heart disease, but there are also serious downsides to drinking, such as a higher risk of cancer and liver disease. So you shouldn’t start drinking for the sake of good health. When you do have alcohol, keep it to one drink per day if you’re a woman or two if you’re a man.

Steer clear of smoke.

Smoking doesn’t just hurt your lungs. It harms almost every organ in your body, making you a more likely target for cancer, heart disease, and other serious illnesses. Secondhand smoke is dangerous, too, and there’s no amount that’s “safe.” If you live with a smoker, support them in quitting or at least ask them to take it outside.

Map your family tree of health.

A history with a disease doesn’t guarantee your fate, but your genes do offer a clue about the health issues you might face. You may need to be screened more often or earlier for conditions that run in the family, especially when close relatives developed them at unusually young ages or several family members had them. Let your doctor know about any serious ailments your parents, siblings, and children have been diagnosed with.

Check in with your doctor.

While there’s no one-size-fits-all time frame for seeing your primary care doctor (anywhere from annually to every 3 years might be OK), don’t go AWOL. Regular visits can help you catch problems early, when they’re easier to treat and often cure. Stay on top of tests like cholesterol checks, mammograms, and prostate cancer screenings.

Use prescriptions correctly.

Missing doses or taking your medication at the wrong time can have serious consequences. According to the CDC, so-called “non-adherence” leads to 125,000 deaths every year. If you aren’t taking your prescribed medicine because of side effects or other issues, talk to your doctor. Having trouble remembering? Put notes on your calendar or set alarm reminders on your phone or watch.

Stay up to date on vaccines.

Grownups need shots, too. You should get a flu shot every year, but you may also be due for a tetanus booster, a shingles vaccine, or a shot to protect against pneumonia. Ask your doctor what you might be missing and when you should get it.COVID-19 vaccine recommendations will be updated as needed, so it is important to stay up to date on COVID-19 vaccines.

Take baby steps.

It’s tempting to overhaul your entire lifestyle at once. But tackling too many health goals at once often backfires because change can be hard. To better your odds of getting — and staying — healthier, make a series of small changes and work your way up to a bigger end game. For instance, if you’d like to eat a more nutritious diet, focus on breakfast. Once you get used to that, think about how to improve your lunch menu.

Don’t go it alone.

Whatever your health goals are, it will be far easier to reach them if someone has your back. That might mean finding an exercise buddy who meets you at the gym, asking a friend to go with you to doctor’s appointments, or simply confiding in someone you trust about your current struggles so they can cheer you on along the way.

“Sweetness should be consumed in moderation, regardless of the calories,” 

caution researchers, as a new study reveals the impact of consuming artificial sweeteners on metabolism and glucose control.

New research suggests that artificial sweeteners also have metabolic effects.

Lately, we have been hearing a lot in the media about the dangers of sugar consumption. Added sugar raises the risk of obesity, cardiovascular disease, and type 2 diabetes, not to mention having an addictive effect on the brain. 

Therefore, in an attempt to avoid sugar, many people have turned to low calorie sweeteners instead. Artificial sweeteners provide the sweet taste with none of the side effects, so it appears to be a welcome and healthful “trick.” 

So, many people have bought into the idea that, according to some estimates, about a quarter of children in the United States, and more than 40% of adults, are currently consuming low calorie sweeteners.

But, are artificial sweeteners as harmless as people seem to think? Research from a few years ago suggested that artificial sweeteners can still promote diabetes and obesity. And now, a new study adds to the evidence that sweeteners may have undeniable metabolic effects. 

In fact, the latest study suggests that merely tasting something sweet could alter our metabolism and glucose control.

People should consume sweetness in moderation

By contrast, when people with obesity swallowed the sweetener, their insulin levels spiked a lot more compared with when they drank distilled water or when they only tasted the sweetener. 

“While insulin responses to either tasting or swallowing the sucralose were similar in those of normal weight, those responses were very different in people with obesity. “Therefore, we hypothesize that some post-ingestive effects of sucralose may occur only in people with obesity.”

The researcher cautions, however, that different sweeteners have different chemical structures, so the findings of this study, regarding the “post-ingestive effects,” may apply exclusively to sucralose. Nevertheless, the effect of sweet taste alone may be more generalizable.

Intriguingly, and contrary to what the researchers expected, the study also found that merely tasting the sweetener had a metabolic effect, as well.

“Interestingly, we found that in both groups of people — those with obesity and those of normal weight — there was a reduction in insulin response to the glucose tolerance test when they just tasted sweetness before drinking the glucose solution.

The researchers acknowledge the limits of their results, saying, “What our data suggest is that there are mechanisms that we don’t understand clearly about how the human body regulates glucose, and the potential metabolic effects of tasting something sweet beyond providing a sense of pleasure.”

However, they stress the importance of eating sweet foods in moderation.

“Even though the sample population in our study was small, the findings add to a body of evidence that suggests sweetness should be consumed in moderation, regardless of the calories.

Will I get cancer from using artificial sweeteners like sucralose?

The first topic we delved into was that of the link between artificial sweeteners and cancer. This particular piece of research found that a chemical in a commonly used artificial sweetener may cause DNA damage.

The chemical in question was sucralose-6-acetate, a metabolite of the sweetener sucralose. The study findings showed that sucralose harms gut health and may lead to oxidative stress, inflammation, and DNA damage, and hence increase the risk of cancer.

Dr. Hilary Guite, our presenter, pointed out the most common food items that contain this sweetener: “It’s in chewing gum, salad dressings, barbecue sauces, sugar-free jams…”

One important nuance here was that this study was done on human blood cells. To see the same DNA-damaging effect in humans, an average human weighing 70 kilograms would have to consume 18 liters of sucralose-sweetened beverages daily.

What should we do in order to live healthier lives for longer? Research shows there are a few lifestyle interventions that can effectively prolong our life and health span. One of these is exercise, but what kind, and in what combinations, and why does it help add years to our lives? 

Seemingly since times immemorial, humankind has been, metaphorically speaking, seeking the path that leads to the “Fountain of Youth” — that is ways to ensure a longer, healthier life.

And while we may not yet benefit of any “miracle” medicines or technologies to prolong our life spans well over the hundred-year mark, many recent studies have provided strong evidence in support of the notion that simple, achievable lifestyle changes can help us stay healthy for longer and decrease our risk of premature death.

Research presented at the American Heart Association’s Scientific Sessions 2023, for example, suggested that eight healthy habits can slow down biological aging by as much as 6 years.

These habits are related to diet, maintaining a healthy weight, avoiding tobacco, maintaining good sleep hygiene, managing cholesterol, blood sugar, and blood pressure, and, no less importantly, staying physically active.

Dr. del Pozo Cruz is principal researcher in Applied Health Sciences at the University of Cadiz in Spain, and adjunct associate professor in the Department of Sports Science and Clinical Biomechanics at the University of Southern Denmark.

In collaboration with other researchers, Dr. del Pozo Cruz has conducted various studies exploring the link between different forms of exercise and the risk of death from different causes.

Dr. Brocklesby has gained fame under the nickname “Iron Gran,” as at the age of 72, she was the oldest British woman to complete an Ironman Triathlon. She is also founder and CEO of Silverfit, a not-for-profit organization promoting lifelong fitness.

What types of exercise lower death risk?

In a study published in JAMA Internal Medicine in August 2023, Dr. del Pozo Cruz and his colleagues analyzed data from 500,705 participants followed up for a median period of 10 years to see how different forms of exercise related to a person’s mortality risk.

The study looked at the effect of moderate aerobic physical activity, such as walking or gentle cycling, vigorous aerobic physical activity, such as running, and muscle-strengthening activity, like weight lifting.

Its findings indicated that a balanced combination of all of these forms of exercise worked best for reducing mortality risk.

More specifically, around 75 minutes of moderate aerobic exercise, plus more than 150 minutes of vigorous exercise, alongside at least a couple of strength training sessions per week were associated with a lower risk of all-cause mortality.

When it came to reducing the risk of death linked to cardiovascular disease specifically, Dr. del Pozo Cruz and his collaborators suggested combining a minimum of 150–225 minutes of moderate physical activity with around 75 minutes of vigorous exercise, and two or more strength training sessions per week.

Dr. Brocklesby, who goes by “Eddie,” is herself an example of the importance of combining different forms of exercise. Indeed, training and participating in a triathlon — which is an endurance multisport race where participants compete in swimming, cycling, and running — involves achieving a balanced “diet” of moderate and vigorous exercise, as well as strength training.

How little exercise is enough?

But what about people who are not nearly as athletic? What is the minimum “amount” of exercise that could help fend off some of the conditions that pose the highest threat to health?

Dr. del Pozo Cruz and his team may also have found an answer to this question. In December 2022, they published the findings to a previous study in the European Heart Journal.

This research suggested that engaging in vigorous exercise for only 2 minutes a day could help slash the risk of death related to cancer or cardiovascular events.

The researchers found that study participants who never engaged in vigorous exercise had a 4% risk of dying within 5 years, but introducing less than 10 minutes of vigorous activity weekly halved this risk. Moreover, their risk of death halved again for those who engaged in at least 60 minutes of exercise per week.

Is any physical activity good?

In our podcast, Dr. del Pozo Cruz emphasized that almost any amount of any form of exercise is better than none, a point reinforced by a new study arguing that any activity at all is better for heart health than a sedentary lifestyle.

However, he also cautioned that physical activity related to chores or to one’s job, as opposed to exercise in a leisure context, may sometimes do more harm than good.

Once again, his idea is supported by recently published research, which found a link between physically demanding occupations and a higher risk of cognitive impairment.

Some of the most common occupations linked to intensive physical activity cited in this research were in nursing and care, retail, and farming, where individuals are on their feet a lot, and often having to deal with stressful situations.

So while all forms of exercise can be good for health, strenuous or intensive physical activity in a work environment could end up compounding the risk of various health conditions.

And even exercise for leisure can affect aspects of physical health — such as joint integrity — particularly later in life. In our podcast, both Dr. del Pozo Cruz and Eddie emphasized the importance of consulting a trusted healthcare provider, who can advise on the best forms of exercise to engage in on an individual basis.

To find out more about how and why different forms of exercise can support longevity, and to hear the story of how Edwina became “Iron Gran,” listen to our podcast episode in full below or on your preferred streaming platform.

Depression is a mental health condition that causes a chronic feeling of emptiness, sadness, or inability to feel pleasure that may appear to happen for no clear reason.

Depression is the leading cause of disability worldwide, according to the World Health Organization (WHO).

It can undermine a person’s relationships, make working and maintaining good health very difficult, and in severe cases, may lead to suicide. In fact, depression contributes to nearly 40,000 suicides in the United States each year.

It can affect adults, adolescents, and children. This article examines what depression is and what causes it, as well as types of depression, treatment, and more.

Depression is a mood disorder that causes persistent feelings of sadness, emptiness, and loss of joy. It is different from the mood fluctuations that people regularly experience as a part of life.

Major life events, such as bereavement or the loss of a job, can trigger depression. But depression is distinct from the negative feelings a person may temporarily have in response to a difficult life event.

Depression often persists in spite of a change of circumstances and causes feelings that are intense, chronic, and not proportional to a person’s circumstances.

It is an ongoing problem, not a passing one. While there are different types of depression, the most common one is major depressive disorder. It consists of episodes during which the symptoms last for at least two weeks.

Depression can last for several weeks, months, or years. For many people, it is a chronic illness that gets better and then relapses.

While there is no cure for depression, there are effective treatments that help with recovery. The earlier that treatment starts, the more successful it may be. Some people may never experience depression again after a single period of it. Others will continue to have relapses.

Many people experiencing depression recover after a treatment plan. Even with effective treatment, however, a relapse may occur. About half  of people do not initially respond to treatment.

To prevent relapse, people who take medication for depression should continue with treatment — even after symptoms improve or go away — for as long as their doctor advises.

Find tips to help prevent depression from returning here.

Depression can cause a range of psychological and physical symptoms, including

• persistent depressed mood
• loss of interest or pleasure in hobbies and activities
• changes in appetite and body weight
• unusually slow or agitated movements
• decreased energy or fatigue
• difficulty sleeping or oversleeping
• excessive feelings of guilt or worthlessness
• difficulty concentrating or making decisions
• thoughts of death or suicide, or suicide attempts

If a person experiences five Trusted Sourceor more of these symptoms during the same 2-week period, a doctor may diagnose them with depression.

Depression may also cause other symptoms, including irritability, restlessness, chronic pain, headaches, and digestive issues.

There are several forms of depression. Below are some of the most common types.

Major depression

A person living with major depression experiences a constant state of sadness. They may lose interest in activities they used to enjoy.

Treatment usually involves medication and psychotherapy.

Persistent depressive disorder

Also known as dysthymia, persistent depressive disorder causes symptoms that last for at least 2 years.

A person living with this disorder may have episodes of major depression as well as milder symptoms that do not meet the criteria for major depressive disorder.

Postpartum depression

After giving birth, some people experience a brief period of sadness or heightened emotions that some people call the “baby blues.” This usually goes away in a few days to a few weeks.

Postpartum depression, or postnatal depression, is more severe.

There is no single cause for this type of depression, and it can persist for months or years. Anyone who experiences ongoing depression after delivery should seek medical attention.

Major depressive disorder with seasonal pattern

Previously known as seasonal affective disorder (SAD), this type of depression usually occurs during the winter and fall months, when there is less daylight. Less commonly, it may follow other seasonal patterns.

It lifts during the rest of the year and in response to light therapy.

This condition seems to particularly affect people who live in countries with long or severe winters.

The medical community does not fully understand the causes of depression. There are many possible causes, and sometimes, various factors combine to trigger symptoms.

Factors that are likely to play a role include:

• genetic features
• changes in the brain’s neurotransmitter levels
• environmental factors such as exposure to trauma or lack of social support
• psychological and social factors
• additional conditions, such as bipolar disorder

Interactions between various factors can increase the risk of depression. For instance, a person with a family history or a genetic risk of depression may experience symptoms of depression following a traumatic event.

The symptoms of depression can include:

• a depressed mood
• reduced interest or pleasure in activities that a person previously enjoyed
• a loss of sexual desire
• changes in appetite
• unintentional weight loss or gain
• sleeping too much or too little
• agitation, restlessness, and pacing up and down
• slowed movement and speech
• fatigue or loss of energy
• feelings of worthlessness or guilt
• difficulty thinking, concentrating, or making decisions
• recurrent thoughts of death or suicide, or an attempt at suicide

Find out more about recognizing the hidden signs of depression here.

In females

Depression is nearly twice as common in females than males, according to the Centers for Disease Control and Prevention (CDC).

Researchers do not know why depression appears to be more common in females. However, a 2021 study proposes that the difference may be due to disparities in reporting. Researchers found that females were more likely than males to report and seek treatment for depression symptoms.

Some research suggests that exposure to gender discrimination increases the risk of depression.

Also, some types of depression are unique to females, such as postpartum depression and premenstrual dysphoric disorder.

In males

According to data from the National Health and Nutrition study, which relies on self-reports of mental health symptoms, 5.5% of males report depression symptoms in a given 2-week period, compared with 10.4% of females.

Males with depression are more likely than females to drink alcohol in excess, display anger, and engage in risk-taking as a result of the disorder.

Other symptoms of depression in males may include:

• avoiding family and social situations
• working without a break
• having difficulty keeping up with work and family responsibilities
• displaying abusive or controlling behavior in relationships

Learn more about the symptoms of depression in men.

In college students

Time at college can be stressful, and a person may be dealing with other lifestyles, cultures, and experiences for the first time.

Some students have difficulty coping with these changes, and they may develop depression, anxiety, or both as a result.

Symptoms of depression in college students may include:

• difficulty concentrating on schoolwork
• insomnia
• sleeping too much
• a decrease or increase in appetite
• avoiding social situations and activities that they used to enjoy

In teens

Physical changes, peer pressure, and other factors can contribute to depression in teenagers.

They may experience some of the following symptoms:

• feeling irritable
• restlessness, such as an inability to sit still
• withdrawing from friends and family
• difficulty concentrating on schoolwork
• feeling guilty, helpless, or worthless

In children

The CDC estimate that, in the U.S., 4.4% of children and teenagers aged 3–17 have a diagnosis of depression. This figure has risen in recent years.

Depression in children can make schoolwork and social activities challenging. They may experience symptoms such as:

• crying
• low energy
• clinginess
• defiant behavior
• vocal outbursts

Younger children may have difficulty expressing how they feel in words. This can make it harder for them to explain their feelings of sadness.

Learn more about mental health in trans people here.

In historically marginalized groups

Research shows that the prevalence of major depression among African Americans has been around 10.4%, compared with 17.9% among people who are white.

However, 56% of African Americans experience depression more chronically, compared with 38.6% of people who are white. This implies that though fewer African Americans may experience depression, those who do may experience it for longer. In addition, less than half of these African Americans have sought treatment.

Other research indicates that African Americans may have depression less frequently than non-Hispanic people who are white, but this may be due to the fact that many African Americans often do not have a proper diagnosis.

Triggers are emotional, psychological, or physical events or circumstances that can cause depression symptoms to appear or return.

These are some of the most common triggers:

• stressful life events, such as loss, family conflicts, and changes in relationships
• incomplete recovery after having stopped depression treatment too soon
• medical conditions, especially a medical crisis such as a new diagnosis or a chronic illness such as heart disease or diabetes

Find out more about depression triggers here.

Some people have a higher risk of depression than others.

Risk factors include:

• experiencing certain life events, such as bereavement, work issues, changes in relationships, financial problems, and medical concerns
• experiencing acute stress
• having a lack of successful coping strategies
• having a close relative with depression
• using some prescription drugs, such as corticosteroids, certain beta-blockers, and interferon
• using recreational drugs, such as alcohol or amphetamines
• having sustained a head injury
• having a neurodegenerative disease such as Alzheimer’s or Parkinson’s
• having had a previous episode of major depression
• having a chronic condition, such as diabetes, chronic obstructive pulmonary disease (COPD), or cardiovascular disease
• living with chronic pain
• lacking social support

Depression can also occur as a symptom or comorbidity with another mental health condition. Examples include:

Psychotic depression

Psychosis can involve delusions, such as false beliefs and a detachment from reality. It can also involve hallucinations — sensing things that do not exist.

Some people experience depression with psychosis. A person living with psychosis, which is a serious psychiatric illness, may experience depression as a result.

Alternatively, a person living with depression may have a severe form of the condition that also includes psychosis symptoms.

Bipolar disorder

Depression is a common symptom of bipolar disorder. People with bipolar disorder experience periods of depression that may last weeks. They also experience periods of mania, which is an elevated mood that may cause a person to feel very happy, aggressive, or out of control.

What does bipolar disorder involve, and what types are there? Find out here.

Depression is treatable, though the treatment may depend on the exact type a person is living with.

However, about 30.9% of people do not respond to treatment or respond poorly. About 4 in 10 people achieve remission of their symptoms within 12 months, but depression can come back.

Managing symptoms usually involves three components:

• Support: This can range from discussing practical solutions and possible causes to educating family members.
• Psychotherapy: Also known as talking therapy, some options include one-to-one counseling and cognitive behavioral therapy (CBT).
• Drug treatment: A doctor may prescribe antidepressants.

Medication

Antidepressants can help treat moderate to severe depression. Several classes of antidepressants are available:

• selective serotonin reuptake inhibitors (SSRIs)
• selective serotonin and norepinephrine reuptake inhibitors (SNRIs)
• atypical antidepressants
• tricyclic antidepressants
• monoamine oxidase inhibitors (MAOIs)

Each class acts on a different neurotransmitter or combination of neurotransmitters.

A person should only take these medications as their doctor prescribes. Some drugs can take a while to have an impact. By stopping taking the drug, a person may not experience the benefits that it can offer.

Some people stop taking medication after symptoms improve, but this can lead to a relapse.

A person should raise any concerns about antidepressants with a doctor, including any intention to stop taking the medication.

Learn more about antidepressants and how they can help here.

Medication side effects

SSRIs and SNRIs can have side effects. A person may experience:

• nausea
• constipation
• diarrhea
• low blood sugar
• weight loss or weight gain
• a rash
• sexual dysfunction

Find out more about the possible side effects of antidepressants here.

The Food and Drug Administration (FDA) requires manufacturers to put a “black box” warning on antidepressant bottles.

The warning indicates that, among other risks, these medications may increase suicidal thoughts or actions in some children, teenagers, and young adults within the first few months of treatment. While there is an increase in risk, the absolute risk remains low.

Natural remedies

Some people use natural remedies, such as herbal medicines, to treat mild to moderate depression.

However, since the FDA does not monitor herbal remedies, manufacturers may not be truthful about the quality of these products. They may not be safe or effective.

In a 2018 systematic review of herbal remedies for depression, 45% of studies reported positive results from herbal treatments, including fewer side effects than standard antidepressants.

The following are some of the more popular herbs and plants that people use to treat depression:

• St. John’s wort: This is not suitable for people who are or may be living with bipolar disorder. Learn more here.
• Ginseng: Practitioners of traditional medication may use this to improve mental clarity and reduce stress. Find out more about ginseng here.
• Chamomile: This contains flavonoids that can have an antidepressant effect. For more information about chamomile, click here.
• Lavender: This may help reduce anxiety and insomnia. Learn more about lavender here.

It is essential for a person to speak with a doctor before using any type of herbal remedy or supplement to treat depression. Some herbs can interfere with the action of drugs or otherwise make symptoms worse.

Supplements

A person may take the herbs above as supplements to treat symptoms of mild to moderate depression. Other types of supplements can also help treat these symptoms.

It is important to remember that the FDA does not monitor supplements to ensure that they are effective or safe.

Nonherbal supplements that may help treat depression include S-adenosyl methionine (SAMe) — a synthetic form of a natural chemical in the body. They also include 5-hydroxytryptophan, which can help to boost serotonin, the neurotransmitter in the brain that affects a person’s mood.

Some research has suggested that SAMe may be as helpful as the prescription antidepressants imipramine and escitalopram, but more investigation is necessary.

Learn more about how herbs and supplements may help relieve depression here.

Food and diet

Some research suggests that eating a lot of sugary or processed foods can lead to various physical health problems and poor mental health. Results of a 2019 study suggest that a diet that includes many of these types of food can affect the mental health of young adults.

The study also found that eating more of the following foods helped reduce depression symptoms:

• fruit
• vegetables
• fish
• olive oil

Can other foods worsen or improve depression symptoms? Find out here.

Psychotherapy

Psychotherapy, or talking therapies, for depression include CBT, interpersonal psychotherapy, and problem-solving treatment.

For some forms of depression, psychotherapy is usually the first-line treatment, while some people respond better to a combination of psychotherapy and medications.

CBT and interpersonal psychotherapy are the two main types of psychotherapy for depression. A person may have CBT in individual sessions with a therapist, in groups, over the telephone, or online.

CBT focuses on helping a person identify the connection between their thoughts, behaviors, and feelings. They then work steadily to change harmful thoughts and behaviors.

Interpersonal therapy aims to help people identify:

• emotional problems that affect relationships and communication
• how these issues also affect their mood
• how to improve relationships and better manage emotions

Exercise

Aerobic exercise raises endorphin levels and stimulates neurotransmitters, potentially easing depression and anxiety. A 2019 paper states that exercise may be especially helpful with treatment-resistant depression.

Exercise offers the greatest benefits when a person combines it with standard treatments, such as antidepressants and psychotherapy.

Brain stimulation therapies

Brain stimulation therapies are another treatment option. For example, repetitive transcranial magnetic stimulation sends magnetic pulses to the brain, and this may help treat major depression.

If depression does not respond to drug treatment, a person may benefit from electroconvulsive therapy (ECT). Doctors do not fully understand how ECT works.

During the procedure, a person is asleep, and a doctor uses electricity to induce a seizure. This may help “reset” the brain, correcting problems with neurotransmitters or other issues that cause depression.

If a person suspects that they have symptoms of depression, they should seek professional help from a doctor or mental health specialist.

A qualified health professional can rule out various causes, ensure an accurate diagnosis, and provide safe and effective treatment.

They will ask questions about symptoms, such as how long they have been present. A doctor may also conduct an examination to check for physical causes and order a blood test to rule out other health conditions.

What is the difference between situational and clinical depression? Find out here.

Tests

Mental health professionals often ask people to complete questionnaires to help assess the severity of their depression.

The Hamilton Depression Rating Scale, for example, has 21 questions. The scores indicate the severity of depression among people who already have a diagnosis.

The Beck Depression Inventory is another questionnaire that helps mental health professionals measure a person’s symptoms.

National hotlines provide free, confidential assistance from trained professionals 24 hours a day. They may benefit anyone with depression who wants or needs to talk about their feelings.

Some of the support hotlines available include:

• Samaritans: This nonprofit organization offers emotional support to anyone who has feelings of depression or loneliness or who is considering suicide. Call or text 877-870-4673 (HOPE).
• National Suicide Prevention Lifeline: Call 1-800-273- 8255 (TALK) to speak with someone from this national network of local crisis centers.
• Lifeline Chat: This is an online chat service of the National Suicide Prevention Lifeline.
• Postpartum Support International: Call 1-800-944-4773. This organization helps people struggling with postpartum depression, as well as other mental health issues that are related to pregnancy, birth, and new parenthood.

A person with a parent or sibling who has depression is about three times more likely than other people to develop the condition.

However, many people with depression have no family history of it.

A recent study suggests that susceptibility to depression may not result from genetic variation. The researchers acknowledge that while people can inherit depression, many other issues also influence its development.

Learn more about whether depression has a genetic link here.

Depression is the leading cause of disability around the world, according to the WHO.

In the U.S., the Social Security Administration considers depressive, bipolar, and related disorders to be disabilities. If a person’s depression prevents them from working, they may qualify for social security disability insurance benefits.

The person must have worked long enough and recently enough to qualify for disability benefits. For more information, visit the administration’s website.

According to the CDC, about 11% of physician office visits note depression on the medical record. The figure is similar for emergency department visits.

Also according to the CDC, 4.4% of children and adolescents between the ages of 3 and 17 years — about 2.7 million people in the U.S. — have a diagnosis of depression.

The CDC also note that 4.7% of American adults have regular feelings of depression.

Here are some common questions about depression.

What does depression do to the brain?

Depression can lead to changes in levels of neurotransmitters, which are molecules that transmit messages between nerve cells. In the long run, it may also cause physical changes to the brain, including reductions in grey matter volume and increased inflammation.

Does depression change your personality?

Research has turned up mixed results about whether or not depression can actually change a person’s personality.

However, according to one review of 10 studies, depressive symptoms may be associated with changes in several specific aspects of personality — including extraversion, neuroticism, and agreeableness — which could be temporary or persistent.

Does depression affect your thinking?

Depression can alter concentration and decision-making. It may also impair attention and cause issues with information processing and memory.

Depression is a serious, chronic medical condition that can affect every aspect of a person’s life. When it causes suicidal thoughts, it can be fatal.

People cannot think their way out of depression. Depression is not a personal failing or a sign of weakness. It is treatable, and seeking treatment early may increase the chances of recovery.

Because depression can be challenging to treat, it is important for a person to see a doctor with expertise in depression and to be willing to try several different treatments. Often, a combination of therapy and medication offers the best results.

How Infections Spread

Germs are a part of everyday life and are found in our air, soil, water, and in and on our bodies. Some germs are helpful, others are harmful. Many germs live in and on our bodies without causing harm and some even help us to stay healthy. Only a small portion of germs are known to cause infection.

How Do Infections Occur?

An infection occurs when germs enter the body, increase in number, and cause a reaction of the body.

Three things are necessary for an infection to occur:

• Source: Places where infectious agents (germs) live (e.g., sinks, surfaces, human skin)
• Susceptible Person with a way for germs to enter the body
• Transmission: a way germs are moved to the susceptible person

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• Source
• Susceptible Person
• Transmission

Source

A Source is an infectious agent or germ and refers to a virus, bacteria, or other microbe.

In healthcare settings, germs are found in many places. People are one source of germs including:

• Patients
• Healthcare workers
• Visitors and household members

People can be sick with symptoms of an infection or colonized with germs (not have symptoms of an infection but able to pass the germs to others).
Germs are also found in the healthcare environment. Examples of environmental sources of germs include:

• Dry surfaces in patient care areas (e.g., bed rails, medical equipment, countertops, and tables)
• Wet surfaces, moist environments, and biofilms (e.g., cooling towers, faucets and sinks, and equipment such as ventilators)
• Indwelling medical devices (e.g., catheters and IV lines)
• Dust or decaying debris (e.g., construction dust or wet materials from water leaks)

Susceptible Person

A susceptible person is someone who is not vaccinated or otherwise immune, or a person with a weakened immune system who has a way for the germs to enter the body. For an infection to occur, germs must enter a susceptible person’s body and invade tissues, multiply, and cause a reaction.

Devices like IV catheters and surgical incisions can provide an entryway, whereas a healthy immune system helps fight infection.

When patients are sick and receive medical treatment in healthcare facilities, the following factors can increase their susceptibility to infection.

• Patients in healthcare who have underlying medical conditions such as diabetes, cancer, and organ transplantation are at increased risk for infection because often these illnesses decrease the immune system’s ability to fight infection.
• Certain medications used to treat medical conditions, such as antibiotics, steroids, and certain cancer fighting medications increase the risk of some types of infections.
• Lifesaving medical treatments and procedures used in healthcare such as urinary catheters, tubes, and surgery increase the risk of infection by providing additional ways that germs can enter the body.

Recognizing the factors that increase patients’ susceptibility to infection allows providers to recognize risks and perform basic infection prevention measures to prevent infection from occurring.

Transmission

Transmission refers to the way germs are moved to the susceptible person.

Germs don’t move themselves. Germs depend on people, the environment, and/or medical equipment to move in healthcare settings.

There are a few general ways that germs travel in healthcare settings – through contact (i.e., touching), sprays and splashes, inhalation, and sharps injuries (i.e., when someone is accidentally stuck with a used needle or sharp instrument).

• Contact moves germs by touch (example: MRSA or VRE). For example, healthcare provider hands become contaminated by touching germs present on medical equipment or high touch surfaces and then carry the germs on their hands and spread to a susceptible person when proper hand hygiene is not performed before touching the susceptible person.
• Sprays and splashes occur when an infected person coughs or sneezes, creating droplets which carry germs short distances (within approximately 6 feet). These germs can land on a susceptible person’s eyes, nose, or mouth and can cause infection (example: pertussis or meningitis).
  • Close range inhalation occurs when a droplet containing germs is small enough to breathe in but not durable over distance.
• Inhalation occurs when germs are aerosolized in tiny particles that survive on air currents over great distances and time and reach a susceptible person. Airborne transmission can occur when infected patients cough, talk, or sneeze germs into the air (example: TB or measles), or when germs are aerosolized by medical equipment or by dust from a construction zone (example: Nontuberculous mycobacteria or aspergillus).
• Sharps injuries can lead to infections (example: HIV, HBV, HCV) when bloodborne pathogens enter a person through a skin puncture by a used needle or sharp instrument.
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