Pill-Free Prescription for Depression

Dr. Sean’s Pill-Free Prescription for Depression

by Sean Kenniff, MD

    Contrary to popular belief depression comes in many forms. Seasonal Affective Disorder (SAD) is characterized by depressed mood during the winter months. Dysthymia is marked by a generalized and fairly persistent moderate level of depression. Post-partum Depression (PPD), which occurs in roughly ten percent of new moms, is often characterized by severe emotional distress following childbirth. Reactive Depression is a depressive disorder that occurs in response to a particular event. There are several other forms of depression but the most notable of all the depressive disorders is Major Depression, also called Major Depressive Disorder (MDD). MDD It is a severe and often debilitating chronic mental illness.

    A report published by the CDC’s National Center for Health Statistics in 2008 found that in any 2-week period roughly 1-in-20 people are depressed. Serious signs include feelings of overwhelming sadness, suicidal thoughts, bouts of crying for no reason, loss of interest in daily activities, feelings of hopelessness, difficulties with sleep, irritability, and loss of interest in pleasurable activities like sex.

    The cause of depression isn’t entirely understood. There are strong genetic factors that seem to predispose someone to depressive conditions. Negative life experiences can also increase the risk. There is some evidence that serotonin and norepinephrine may be playing a role, and medications that alleviate depression often seem to work by altering levels of these two brain neurotransmitters.

    Treatment with antidepressant medications is essential in many cases, but they can cause some troubling side effects. So here’s how to alleviate some of the signs and symptoms of depression without popping any pills. 

Dr. Sean’s Pill-Free Prescription for Depression

Sunlight

    Lack of sunlight in the winter months can lead to Seasonal Affective Disorder in some people. An ultraviolet sunlamp can help but natural sunlight seems to work best at alleviating the symptoms. So try to get more sunlight or head to a sunnier climate. Just why a lack of sunlight leads to depression is not clear. Some researchers suspect melatonin, a hormone produced by the pineal gland in response to dim light, may have a depressing effect on mood. Other experts have suggested vitamin-D deficiency is playing a role. Vitamin-D is made in our skin during sun exposure and some studies have found a vitamin-D deficiency can lower mood.

Fish

    Countries with the highest rate of fish consumption have the lowest rates of depression, and a diet high in fish, or fish oil supplements containing omega-3 fatty acids, can improve symptoms of depression and stabilize mood swings. A 2002 study that appeared in the Archives of General Psychiatry found taking fish oil supplements resulted in a fifty percent decrease in depressive symptoms. It appears that omega-3 fatty acids in fish help raise the level of serotonin in the brain. One study even suggested that a diet rich in omega-3 fatty acids might help improve depression in people who have not been helped by antidepressant medications.

Walnuts

    Have you ever noticed that walnuts look like the human brain? Well there may be good reason for that because walnuts also contain omega-3 fatty acids. Just ¼ cup of walnuts each day can provide you with an entire day’s worth of omega-3s. Walnuts are also a good source of magnesium and vitamin-B6 which are also important for mood stabilization and brain cell functioning.

B-Vitamins

    The brain uses B-vitamins to manufacture neurotransmitters like serotonin, norepinephrine, epinephrine and dopamine. These neurotransmitters play a critical role in mood elevation and mood stabilization. So fill your plate with healthy sources of B-complex vitamins like whole grains, eggs, bananas, and soy beans. 

Avoid Alcohol

    It’s important to mention that alcohol is well known to depress mood. But alcohol also interferes with the absorption of B-vitamins in the body which can worsen or lead to neurotransmitter imbalances. In fact it is very common for alcoholics to be severely depressed and many of them have significant deficiencies of B-complex vitamins. Alcohol abuse also increases the risk of suicide in people who have depressive symptoms.

Daily Exercise

    Just about every study ever conducted on exercise and mood has shown that regular physical activity improves mood and alleviates depressive symptoms. It’s thought that exercise increases levels of feel good chemicals, called endorphins, in the body. Plus exercise reduces stress, improves self-esteem, improves sleep, and increases energy levels. 

Cognitive-Behavioral Therapy (CBT)

    Cognitive behavioral therapy (CBT) is a specific form of talk therapy that psychologists often use to treat depression. During a CBT session the patient and therapist analyze negative behavioral patterns and dysfunctional emotions through positive insight exercises and systematic goal setting. CBT concentrates on present problems and symptom removal. Several studies have found combining CBT with antidepressant medications improves results and lessens depression relapses. Some studies have suggested CBT alone may be as effective as taking antidepressant medications.

Mindful Meditation

    There is some evidence that mindful meditation may help alleviate some of the symptoms of depression. Unlike traditional forms of meditation where thoughts are cleared, mindful meditation focuses the mind on the present. When done properly the technique allows the person to explore thoughts and actions without judgment. Some practitioners have combined mindful meditation with cognitive behavioral therapy (CBT) into a new technique called mindfulness-based cognitive therapy or MBCT. Studies have shown MBCT may also improve depression in some people. 

    It is important to reiterate that for many people with moderate or severe depression medications will be an important, if not critical element of their therapy. So make sure you discuss all of your options with a skilled mental health professional.

What is Worse? This or That?

What’s Worse, This or That?

by Sean Kenniff, MD 

What is worse: being obese or suffering from anorexia nervosa? 

Statistics show anorexia nervosa has the highest fatality rate of any psychological disorder. Up to twenty-percent of those affected will die from the condition if left untreated, and roughly three-percent die even with therapy. Obesity also kills, but much more slowly. The mortality rate for people suffering from anorexia nervosa is higher, and they tend to die at much younger ages when compared to an obese people of the same age. For an obese twenty-five-year old woman the risk of dying is around 0.1%.

What is worse for parents with children: Having a gun in the house, or a swimming pool in the backyard?

In the book Freakonomics by economist Steven Leavitt, statistical analysis reveals that having a swimming pool is roughly 100-times more risky than having a gun in the house. According to Leavitt there are 6-million residential swimming pools in the U.S., and more than 500 children drown in them each year-so roughly one child drowns for every 11,000 swimming pools. Meanwhile there are more than 200-million guns in the U.S., but fewer than 200 deaths in children under the age of ten are due to firearms. Simple math tells you that the risk of having a gun in the home is just 1-child death for every 1-million guns.

What is worse: smoking marijuana cigarettes, or smoking tobacco cigarettes?

This question appeared in an editorial in the British Medical Journal in 2003. From a legal point of view marijuana is certainly worse. But when it comes to your health tobacco cigarettes are a much bigger risk. Two large studies failed to find an increased risk of death associated with cannabis use. While there are plenty of carcinogens in marijuana smoke, people do not tend to chain-smoke the drug-so the overall exposure to those carcinogens is much less. And most marijuana smokers cease smoking the drug in early adulthood. Cigarettes pose a much larger personal and public health risk. However this conclusion comes with a caveat: perhaps the main reason people stop smoking marijuana after a certain age is because of its illegality. As we age we are less likely to commit these kinds of criminal activities. Decriminalization of marijuana may lead to more prolonged smoking and perhaps more deaths. But overall cigarettes are much worse. In the United States tobacco use contributes to roughly 1-in-5 deaths.

What is worse: being married and miserable, or happy and single? 

Research shows happily married couples live longer than singles, and the health benefit of being in a happy marriage is more profound for men than it is for women. People in positive marital relationships have lower blood pressures and reduced levels of stress hormones when compared to unhappily married couples. And a recent study from BYU researchers found unhappily married people have a higher blood pressure, and higher stress hormones than happy singles and happily married folks. So being unhappily married appears to pose the biggest risk to your health. But before you think about heading to divorce court, several studies have shown divorce can increase the risk of death. So try to make your marriage a happy one. 

It’s also important to mention that overall never-married people face the highest risk of death (unhappy and happy singles combined). A study published in 2006 found never-married people faced 5-times the risk of dying from infectious diseases, were 38-percent more likely to die from heart disease, and faced twice the risk of dying from an accident, homicide, or suicide.

What is worse: air pollution or being exposed to second-hand smoke?

Air pollution from industrial pollutants and motor vehicles accounts for 3% of all U.S. deaths according to an article in the European Respiratory Journal. A study from University of Southern California in 2007 found children living near a major highway (within 500 meters) were more likely to have asthma, other respiratory diseases, and were more likely to have reduced lung function and reduced lung growth. Living close to a busy highway has also been associated with an increased risk of heart disease and some cancers. Air pollution alone causes between 22,000 and 55,000 deaths each year in the U.S. according to government statistics, but the National Resources Defenses Council says air pollution is responsible for 64,000 deaths each year. Particulate matter and benzene are thought to be playing the largest role in causing the health problems. 20-million Americans live under air pollution that contains more than 32 toxins at levels 100 times higher than the EPA deems acceptable. The World Health Organization says worldwide there are 2-million deaths due to air pollution each year. So how does second-hand smoke compare? The American Cancer Society estimates exposure to second-hand smoke causes roughly 3400 lung cancer deaths and between 22,000 and 69,000 deaths from cardiovascular disease each year in the U.S. There are approximately 21-million American children (35%) living in homes where they are exposed to second-hand smoke. So the numbers turn out to be roughly the same.

Prescription for More Sex, More Often

More Sex, More Often

by Sean Kenniff, MD

   For many couples sex that used to sizzle starts to fizzle. In the U.S. the average married couple has sex fifty-eight times a year-that’s just a little bit more than once a week-and many couples have much less than that. Good communication is essential for all healthy relationships, but seduction may be as important-and many long-term lovers have simply forgotten all about the art of seduction. 

These are the Seven Surefire Secrets to Seduction that promise to cure that bedroom boredom.

#1 Tell your lover a sexy bedtime story

Experts often say the brain is the most powerful sexual organ in the body and one good way to engage it is with fantasy. So conjure up a story and share it with your lover at bedtime. It can be about a princess, a pirate, or a real person. Tell your lover how you want to be pleased or how you intend to please them. Just don’t hold back! Getting graphic really gets the brain going. 

#2 Say it, before you do it

Like professional athletes who visualize victories, the brain must be primed before the body can perform. It could be a breathy phone call at work, a dirty note left inside a purse or a briefcase, or just a racy text message. For some people the anticipation of sex can be nearly as rewarding as the act itself. So build anticipation and let the momentum take care of the rest. 

#3 Bedtime is adult playtime

There are plenty of toys and adult themed games on the market, but sometimes it’s better to get creative with the games you might already have around the home-plus they’re a lot more discreet. So try playing a few hands of strip poker, give naked Twister a spin, or just tickle your funny-bone with a game of erotic Operation. Just roll the dice and use your imagination.

#4 Set the scene and look the part

If you want an Oscar-worthy performance set a scene that engages as many of the five senses as possible. So try some dim lighting, scented candles, delicious finger foods, wine, feathers, satin sheets, fluffy pillows, rose petals or romantic music. Use many of these sense stimulators in combination. And don’t forget to touch your lover often. Touch is perhaps the most primal of the five senses. Shower, shave, and dress the part.

#5 Just do it

Call it the ‘Nike Philosophy’: even if it seems monotonous experts say making love on a regular basis is critical to sustaining a healthy sexual relationship. Once couples stop having regular romps it is often difficult to get back to previous levels of activity. It’s like going to the gym: the hard part is getting there, but once you start sweating it is always well worth the trouble.

#6 Have a naughty night out

Forget date night! Instead try a naughty night out. Maybe take your partner to a striptease, an adult toy store, a theme room at a motel, or even the back seat of your car. Pretend to meet in a bar and pick each other up all over again. Basically if it feels like you are doing something wrong you probably have the right idea.

#7 Novelty

Break life’s monotony by adding everyday novelty. The brain responds to novel situations with increased awareness and heightened senses. Changing your routine by doing different things throughout the day also raises levels of feel good neurochemicals in both men and women.

It’s important to remember that a lack of sexual desire or inability to perform sexual activity can sometimes be a sign of a serious psychological or medical condition. So if you want to have more sex, more often, but are physically unable to do so, make sure you discuss the problems candidly with your doctor.

Hangover a Highway Hazard

Are you driving with a ‘killer’ hangover?

By Sean Kenniff, MD 

  Most Americans are aware that drinking and driving is dangerous and often deadly. Alcohol is involved in roughly one-third of all U.S. traffic-related deaths; 36 people die each day and another 700 people are injured according to the CDC. But what happens the morning after a night of boozing? Recent studies suggest driving with a hangover is a hazard on the road. 

  The alcohol hangover is caused by a constellation of biological changes that occur during alcohol intoxication and its subsequent withdrawal. There is a rise in acetaldehyde in the bloodstream, along with hormonal fluctuations, dropping sugar levels, inflammation, dehydration, and abnormal cardiovascular activity. Under the influence of alcohol, sleep structure is also profoundly altered. All of this creates the typical hangover syndrome of headache, nausea, fatigue, muscle aches, thirst, shakiness, poor attention and difficulty with concentration. 

  But does a hangover impair driving? 

  Using a car simulator, scientists from Brunel University in the U.K. tested the driving performance of eleven students before and after a night of heavy drinking. They found, when hungover, the students drove an average of ten miles per hour faster without realizing even it, and their traffic violations doubled. They drove erratically; swerving in and out of lanes, driving through red lights and stop signs, and even hitting an occasional pedestrian. 

  We shouldn’t be complacent the morning after, and driving ‘after the influence’ with a hangover can also be very dangerous. Graham Johnston of RSA, a British insurer, said in a press release. 

  It’s important to note all of these hungover students passed a breathalyzer examination before driving in the simulator. 

  Several other studies have documented similar impairments in psychomotor abilities during the hangover period, and more research is being conducted to confirm the findings. Time is the only cure for a hangover, along with drinking plenty of fluids and eating nutritious meals. So remember the next time you have a killer hangover call a cab, or take mass transit.

What is Your Health Horoscope?

What is Your Health Horoscope?

By Sean Kenniff, MD

  The secret to living a longer and healthier life may not be as simple as eating a balanced diet and getting a lot of exercise. Recent research suggests your ‘health horoscope’ may be increasing or decreasing your odds of developing diseases. First-born children in large families tend to live the longest. In fact first-born children are 2-3 times more likely to reach age 100 than later-born children. Babies born to younger mothers may also enjoy an increased lifespan according to some reports. People living in rural environments tend to live longer than those living in urban and suburban environments. Some studies have even concluded that you are more likely to die near your birthday, or in the three months following it. Stress is believed to play a role. So what does your birthday say about your health risks?

JANUARY

Children conceived in the spring and summer months, and born from January through March may be at increased risk of birth defects according to a large U.S. study. In-utero exposure to pesticide residues during the warmer months may be playing a role.

A 2004 study published in the journal Neurology found people born during January and February are at the highest risk for developing malignant and benign brain tumors. Those born in the summer months of July and August had the lowest risk.

Women born in the first 6-months of the year might have a higher risk of developing breast cancer according to a report published in Oncology Reports.

People born in January and December have the highest lifetime risk of developing Alzheimer’s disease, epilepsy and narcolepsy. Those born during the spring and summer months are less likely to develop these conditions.

Lower air temperature at birth has been associated with the development of increased insulin resistance and increased triglycerides as adults. So U.S. babies born during the colder winter months may be at an increased risk of developing coronary artery disease earlier in life.

February

Children conceived in the spring and summer months, and born from January through March may be at increased risk of birth defects according to a large U.S. study. In-utero exposure to pesticide residues during the warmer months may be playing a role.

Lower air temperature at birth has been associated with the development of increased insulin resistance and increased triglycerides as adults. So U.S. babies born during the colder winter months may be at an increased risk of developing coronary artery disease earlier in life.

Women born in the first 6-months of the year might have a higher risk of developing breast cancer according to a report published in Oncology Reports.

A 2004 study published in the journal Neurology found people born during January and February are at the highest risk for developing malignant and benign brain tumors. Those born in the summer months of July and August had the lowest risk.

Studies have shown people born in February and March (late winter to early spring in the northern hemisphere) are more prone to develop schizophrenia. But the difference is small, about a 10% increase compared to the lowest risk months (September and August). It’s been proposed that a lack of sunlight during these months may result in a vitamin-D deficiency. A lack of adequate vitamin-D in a newborn, or a pregnant mother might influence a child’s brain development.

March

Studies have shown people born in February until March (late winter to early spring in the northern hemisphere are more prone to develop schizophrenia. But the difference is small, about a 10% increase compared to the lowest risk months (September and August). It’s been proposed that a lack of sunlight during these months may result in a vitamin-D deficiency. A lack of adequate vitamin-D in a newborn, or a pregnant mother might influence a child’s brain development.

People born in the spring months tend to have the shortest lifespans, about 5-months shorter than those born during the autumn months according to a study of 15-million U.S. death certificates.

Women born in the first 6-months of the year might have a higher risk of developing breast cancer according to a report published in Oncology Reports.

Italian researchers claim that women born in March are more likely to go through menopause earlier than women born in the fall months. On average, women in the study who were born in March went through menopause at age 48-years and 9-months, whereas women born in October went through menopause 18-months later (age 50-years and 3-months).

Children conceived in the spring and summer months, and born from January through March may be at increased risk of birth defects according to a large U.S. study. In-utero exposure to pesticide residues during the warmer months may be playing a role.

April

A study published in the British Journal of Psychiatry examined data from nearly 27-thousand suicides over a 22-year period and found people born during April, May, and June are 17% more likely to commit suicide. The increased risk was higher for women (29.6%) compared to men (13.7%). It’s possible that seasonal hormone fluctuations in pregnant women may influence the developing fetal brain.

A U.S. team of researchers found children conceived during the spring and summer months are more likely to be born with birth defects including cleft lip and palate, club foot, Down Syndrome, and spina bifida. Increased exposure to pesticides may be playing a role the researchers said.

People born in the spring months tend to have the shortest lifespan, about 5-months shorter than those born during the autumn months according to a study of 15-million U.S. death certificates.

Women born in the first 6-months of the year might have a higher risk of developing breast cancer according to a report published in Oncology Reports.

People born during the spring and summer months are more at risk for alcohol dependence, autism, and dyslexia, but are less likely to develop Alzheimer’s disease, epilepsy and narcolepsy.

May

People born in the spring months tend to have the shortest lifespan, about 5-months shorter than those born during the autumn months according to a study of 15-million U.S. death certificates.

A study published in the British Journal of Psychiatry examined data from nearly 27-thousand suicides over a 22-year period and found people born during April, May, and June are 17% more likely to commit suicide. The increased risk was higher for women (29.6%) compared to men (13.7%). It’s possible that seasonal hormone fluctuations in pregnant women may influence the developing fetal brain.

People born during the spring and summer months are more at risk for alcohol dependence, autism, and dyslexia, but are less likely to develop Alzheimer’s disease, epilepsy and narcolepsy.

Women born in the first 6-months of the year might have a higher risk of developing breast cancer according to a report published in Oncology Reports.

A U.S. team of researchers found children conceived during the spring and summer months are more likely to be born with birth defects including cleft lip and palate, club foot, Down Syndrome, and spina bifida. Increased exposure to pesticides may be playing a role the researchers said.

Babies born in May have the highest risk of developing multiple sclerosis as adults according to a 2004 study published in the British Medical Journal.

Children born in May and November are the least likely to develop Acute Lymphoblastic Leukemia (ALL).

June

A U.S. team of researchers found children conceived during the spring and summer months are more likely to be born with birth defects including cleft lip and palate, club foot, Down Syndrome, and spina bifida. Increased exposure to pesticides may be playing a role the researchers said.

A study published in the British Journal of Psychiatry examined data from nearly 27-thousand suicides over a 22-year period and found people born during April, May, and June are 17% more likely to commit suicide. The increased risk was higher for women (29.6%) compared to men (13.7%). It’s possible that seasonal hormone fluctuations in pregnant women may influence the developing fetal brain.

People born during the spring and summer months are more at risk for alcohol dependence, autism, and dyslexia, but are less likely to develop Alzheimer’s disease, epilepsy and narcolepsy.

Being born in June, April or May is associated with the shortest overall life expectancy.

Women born in the first 6-months of the year might have a higher risk of developing breast cancer according to a report published in Oncology Reports.

July

A U.S. team of researchers found children conceived during the spring and summer months are more likely to be born with birth defects including cleft lip and palate, club foot, Down Syndrome, and spina bifida. Increased exposure to pesticides may be playing a role the researchers said.

Women born in the second half of the year have the lowest lifetime risk of developing breast cancer according to a 2000 study in Oncology Reports.

People born during July and August have the lowest risk of developing benign and malignant brain tumors according to a 2004 study published in the journal Neurology.

People born during the spring and summer months are more at risk for alcohol dependence, autism, and dyslexia, but are less likely to develop Alzheimer’s disease, epilepsy and narcolepsy.

August

People born in August and September have the lowest lifetime risk of schizophrenia. People born during February and March have the highest risk.

People born during July and August have the lowest risk of developing benign and malignant brain tumors according to a 2004 study published in the journal Neurology.

Children born in August may be at an increased risk of developing a form of childhood leukemia called ALL. The other peak risk is in February and the increased risk may be related to peaks in infectious diseases.

Women born in the second half of the year have the lowest lifetime risk of developing breast cancer according to a 2000 study in Oncology Reports.

People born during the spring and summer months are more at risk for alcohol dependence, autism, and dyslexia, but are less likely to develop Alzheimer’s disease, epilepsy and narcolepsy.

September

People born in August and September have the lowest lifetime risk of schizophrenia. People born during February and March have the highest risk.

September, October, and November babies have the highest risk of developing asthma according to some studies.

Women born in the second half of the year have the lowest lifetime risk of developing breast cancer according to a 2000 study in Oncology Reports.

People born from September to December may be more prone to developing panic disorder later in life.

October

People born in the autumn months of October and November are most likely to live the longest. A study of 15 million U.S. death certificates published in 1997 found on average people will live roughly five months longer if born in one of these two fall months.

Women born in the second half of the year have the lowest lifetime risk of developing breast cancer according to a 2000 study in Oncology Reports.

People born from September to December may be more prone to developing panic disorder later in life.

September, October, and November babies have the highest risk of developing asthma according to some studies.

Women born in October are also most likely to stay fertile the longest. A study conducted by Italian researchers found women born in October experienced menopause at 50-years, 3-months. Women born in March experienced menopause the earliest at age 48-years and 9-months.

November

People born in the autumn months of October and November are most likely to live the longest. A study of 15 million U.S. death certificates published in 1997 found on average people will live roughly five months longer if born in one of these two fall months.

Women born in the second half of the year have the lowest lifetime risk of developing breast cancer according to a 2000 study in Oncology Reports.

Babies born in November are least likely to develop multiple sclerosis according to a 2004 report in the British Medical Journal.

People born from September to December may be more prone to developing panic disorder.

September, October, and November babies have the highest risk of developing asthma according to some studies.

Children born in May and November may be at the lowest risk of developing acute lymphoblastic leukemia.

December

Babies born in December have a lower risk of developing multiple sclerosis later in life, but November had the lowest risk.

Women born in the second half of the year have the lowest lifetime risk of developing breast cancer according to a 2000 study in Oncology Reports.

People born in December are at increased risk of developing Alzheimer’s disease, epilepsy, narcolepsy. People born during the spring and summer months had the lowest risk of these diseases.

Lower air temperature at birth has been associated with the development of increased insulin resistance, coronary artery disease and increased triglycerides as adults. So U.S. babies born during the colder winter months may be at an increased risk of having heart attacks earlier in life.

People born from September to December may be more prone to developing panic disorder later in life.