Category: Physical

Adverse Childhood Experiences

One of the hopeful pieces about depression today is the recognition that there are many, many theories about what may lead to it.  And, while in some ways it makes the story more complicated, in other ways it gives us more information as to how we might treat or prevent depression in the future.  One of the theories is that depression can result from trauma, which is another huge topic.  However, today I want to discuss a subset of trauma that is known as adverse childhood experiences, or ACEs.

According to SAMHSA (Substance Abuse and Mental Health Services Administration), adverse childhood experiences, or ACEs, are stressful or traumatic events.  According to their website page, (https://www.samhsa.gov/capt/practicing-effective-prevention/prevention-behavioral-health/adverse-childhood-experiences), ACEs can include a wide array of experiences, including physical, sexual, or emotional abuse, physical or emotional neglect, intimate partner violence or abuse, substance use in the household, mental illness in the household, a household member in jail, and parental separation or divorce.  These events can lead to an increase in depressive episodes and suicide attempts later in life.  In general, ACEs can also lead to an increase in other issues with substance abuse and issues with physical and mental health.  Sadly, ACEs are very common and touch many of our lives.

Despite the unpleasant reality of ACEs, there is hope.  Recognition of ACEs is growing, and more and more people are beginning to understand the possible relationships between ACEs and future health implications.  Work is also being done to figure out how we might better prevent ACEs from occurring in the first place.  Clearly, there is a long way to go, but I am so glad we are starting to look at a bigger picture of what health and wellness truly means for all of us.  Every little piece matters and can make a difference when our overall health is on the line.

The Mind Body Connection

When it comes to the mind and the body, I think a lot of us think about them as two separate things.    It’s possible to partially blame it on some long standing historical perspectives.  As a result, we believe that one does not influence the other.  However, many people have started to talk about how the mind can affect the body, and those ideas seem to be gaining more acceptance and are receiving more attention.  But, what about the body affecting the mind?  Is that even possible?  What does that look like?

In my general quest for knowledge I have heard about interesting research that the body can indeed affect the mind.  One example involves using Botox.  Botox has been used cosmetically for many years as a way to smooth lines and wrinkles on the face.  However, it has been found that people who have had Botox for frown lines have also shown improvements in mood.  There is an argument that a person may feel better because they think they look better, but there seems to be more to it.  Another example comes from exercise, where it has been shown that it can improve mood as well.

So, Botox and exercise for depression?  Of course, these are only a few examples from a larger world of possibilities, but there is growing evidence that the body can and does affect the mind.  Using this idea as a framework, my hope is that this will give us even more possible treatment options for depression.  So, if possible, why not consider Botox?  Why not consider exercise?  Overall, I like the idea that the mind and body work together and should not be treated separately.  Once we think about everything as being connected, I believe we can find even more ways to treat the whole individual.

Men’s Health Month

Here is something that I learned today – June is Men’s Health Month.  And, as we know, mental health is a large piece of men’s health too.

Here are some numbers from the organization Mental Health America (these numbers reflect the United States of America):

  • More than 4 times as many men as women are victims of suicide each year
  • The highest rates of suicide are in Caucasian men aged 85 and older
  • More than 6 million men are affected by depression every year
  • 90% of those diagnosed with schizophrenia by age 30 are men
  • Male suicide has been increasing since the year 2000 and is the 7th leading cause of death among men
  • Around 1 in 5 men develop alcohol dependency during their lifetime

As you can see, these are tough statistics to read.  And, if the numbers weren’t enough, there are also other considerations that may be more of an issue for men.  For a lot of them, the stigma of depression and mental illness weighs heavier than it does for women.  Men will deny they have an issue or think that they just need to “suck it up”.  As a result, men are less likely to seek help, and that can lead to negative outcomes.  No doubt this varies by culture, but overall in the United States, there tends to be the assumption that men are tougher and not allowed to show weakness or vulnerability.  Unfortunately, for a lot of people, having a mental illness is a sign of weakness in a man.  It’s a poor assumption that needs some education.

What are your thoughts?  Do you think that men have different challenges when it comes to mental health?  Is mental health for men even a consideration for most people?  My hope is that when it comes to depression and mental illness, we start to do a better job of realizing the different challenges that men may face.

Disabling Depression

In my last entry, I did a general review of the Mental Health First Aid class that I took that day.  Today, I want to discuss the one item I learned that I think will profoundly stay with me as I continue to learn more about and discuss depression.

In the class, we talked about how mental illness can be disabling.  Here, disabling was defined as something that impairs your ability to work, carry out activities of daily living, or have satisfying relationships.  Working from that definition, you can start to see how mental illnesses can be just as disabling as physical ailments.  In fact, the statement that got to me was that severe depression is just as disabling as quadriplegia (quadriplegia is when all of your limbs are paralyzed).

Wow.

Severe depression is just as disabling as quadriplegia?

But it didn’t take long to realize just how true that statement is, and it blew me away.  It made me think back to my dad, who would literally lie in bed all day and hardly move at all – it was as if he were paralyzed from the neck down.  Then, once I started thinking about it, I felt awful thinking that is what my dad went through.  Of course, this has happened and is happening to others too.  Regardless of whether someone has either quadriplegia or depression, they can both cause a paralysis that is incredibly devastating and disabling.

What do you think?  Do you agree with the statement that severe depression is just as disabling as quadriplegia?  If so, does that help you to better understand depression, whether it affects you personally or as someone who cares for someone with depression?  Indeed, I think it will stick with me, and it is helpful for anyone to understand how tough depression can be.

Bring the Heat

As I write this entry, we have been experiencing a considerable heat wave, especially since it is not even summer yet.  While certain precautions have to be made (such as sunscreen and drinking lots of water), I enjoy the hotter temperatures.  Of course, I really enjoy air conditioning too, so there is a balance for me.  However, if I had to choose between hotter temperatures or colder ones I would choose the hotter temps.

If you are like me and really enjoy warmth, you should consider ways to get that warmth if and when the weather outside does not align with your desired temperatures.  Adding layers of clothing and blankets can work, and there are also heating pads and blankets available.  However, there are also both dry heat and steam saunas available, and those can be very helpful.  Hot tubs are also a potential option.  For the most part I have seen dry heat saunas, steam saunas, and hot tubs at gyms, but I imagine other clinics or wellness centers have them.  If you are dealing with depression, you know that it can physically hurt too.  Heat therapy might be a way to help with physical issues but may also give you general sense of feeling better.

Of course, heat therapy is not for everyone, and there are restrictions on who can participate.  Most of the heat therapies also come with time restrictions to prevent dehydration and any serious events from occurring.  Like most other things, heat therapy has risks and benefits.  Check with a health care provider first before using saunas or hot tubs, and if you have questions about using a heating pad be sure to ask.

In my opinion, heat therapy should be a fairly straightforward option to consider.  I hope you will think about how heat therapy might be a way to help treat at least one aspect of depression.

Other Nutrients

In my last entry, I discussed some of the main mineral deficiencies that may lead to depression or be a part of a combination of factors that cause depression.  Today, I want to touch on other nutrient deficiencies that may also lead to depression.  While again the list may not be comprehensive, it presents some common nutrients that are suspected of contributing to depressive symptoms.

The nutrients I will mention include: omega-3 fatty acids, a combination of the Vitamin B family, and Vitamin D.

Omega-3 fatty acids are very important for brain cell structure and function.  Omega-3 fatty acids can also help to reduce inflammation.  A lack of these particular fatty acids can lead to inflammation and brain cell issues, possibly leading to disease states such as depression.

There are many B vitamins (B1, B6, and B12 are examples) that are used in the body.  Many of these are a part of neurotransmitter creation and function, among other activities.  A lack of these vitamins can lead to mental health issues.  Of note, Vitamin B12 deficiency is well known for causing neurological and depressive type symptoms.

Vitamin D is used by the brain for many functions.  A lack of vitamin D can lead to depression or other mental health issues.  As a lot of people know, a good source of Vitamin D is sunlight.  If you live in colder climates, however, it can be hard to get enough Vitamin D in the fall and winter.

As I mentioned in my last post, if you have depression and are seeing a provider for it, consider asking them to test for these deficiencies or reviewing your diet to see about making some changes to your diet.  Again, supplements may also be considered.  Regardless, combined with looking at mineral deficiencies, this can be an easy way to address potential causes of depression.

Minerals

As I have mentioned before, there are a lot of ideas about what causes depression.  I have listed theories such as hormone issues, our diet, our environment, and genetics, among others.  It is thought that for a lot of people depression is the result of a combination of different causes, but today I would like to take a closer look at potential mineral deficiencies that may be linked to depression.

Although this is not necessarily a comprehensive list, a lack of the following minerals in the diet may lead to depression: iodine, selenium, zinc, magnesium, and iron.  Why are these minerals suspected to cause issues?

Iodine is an important mineral related to thyroid function.  If there is a deficiency in iodine the thyroid may not work as well, leading to things like a slower metabolism and depression.

Selenium is also an important mineral related to thyroid function, so a deficiency in selenium can lead to similar symptoms as what is seen with an iodine deficiency.

Zinc is important to many biochemical processes in the body, including those related to mental health.  A deficiency here can lead to mental health issues.

Magnesium is similar to zinc in that it is important to many biochemical processes in the body and can lead to mental health issues if deficient.

Iron is important to help carry oxygen in the blood.  A deficiency can lead to anemia, and symptoms can include a depression type of presentation.

If you have depression and are seeing a provider for it, consider asking them to test for these mineral levels to see if they might be playing a role in your depression.  If testing reveals deficiencies, changing parts of your diet might help your depression tremendously.  Or, testing might not be available or done at all, but a review of your diet could lead to making some changes.  Supplements may also be considered.  Overall, this might be a simple way to address a potential cause of depression that is commonly overlooked.

Causes of Depression

What causes depression?  That is a big question.  No doubt many of you have heard about there being a “chemical imbalance” in the brain, and maybe genetics was thrown in there as well.  Today, I want to give a general overview of some other theories that may explain what can lead to depression.

While there may be some truth to the genetics cause, the “chemical imbalance” doesn’t seem to be as likely, however, it cannot be completely eliminated.  Here is a listing of some other ideas:

1.Depression can result from an inflammatory/infection/immune reaction process

2.Depression can result from a hormone imbalance

3.Depression can result from a “leaky gut”, which is related to the food that we eat

4.Depression can result from losing our connection to important things in our life such as our values, face to face interactions with others, etc.

5.Depression can result from toxicity and/or environmental exposures

6.Depression can result from trauma that is experienced

7.Depression can result from taking medications

8.Depression can result from the food that we eat

As you can see, this is a fairly good sized list, and I probably have not captured all of the possible theories out there.  And, it seems likely that there are several components that go into causing depression, not just one thing.  That makes it harder to understand who will or will not have depression, but it is helpful to understand that depression is a lot more complicated than what we might have thought in the past.  While we may not understand the exact combination leading to depression (and it probably is different for every individual), these theories give us so many more options to pursue when treating depression, and I think that is important.  It may take a lot more trial and error, but hopefully there are some answers here that work better when medications don’t work and/or don’t seem like a good option.

Diet Update

As I mentioned in a previous post, I have started doing Optifast again, which is a medically supervised, calorie restricted diet.  And, as I write this, I have been at it for about three and a half weeks.  I wanted to take the time in this post to share what I have felt and how it is going so far.

Although I can’t prove it, my thought is that this time around I am more observant about my feelings around food and my diet.  Because of this, I have been amazed at how much emotional stock I put into food.  I am also surprised at how much I have used food as a reward – and I have rewarded myself a lot it seems.  I am not beating myself up about it, but I have realized that food has played a big role in what I think makes me happy.  Of course, that has led to a lot of weight gain, and now I am working to change that.

The other trend this time around is that I live with two guys that are not on this diet.  My husband is actually going to start with me soon, but so far I have been doing it on my own.  Last time, my husband and I did it together the entire time.  Needless to say, the temptations have been almost overwhelming.  My son especially should not have to suffer because I am on a diet, and his leftovers sometimes are hard not to “clean up” by having me eat it.  That has also helped me to reflect on how hard this journey can be for me.  It’s a heck of a lot easier when those temptations are not in the house.  However, by having them around I have to be even stronger in my resolve to stick to the plan.

Overall, though, things have been going well.  The official total is I am down 17.8 pounds!  I call that a victory, and hope that the weight loss continues.  My exercise is also starting to ramp up, so that should help too.  Here’s to continued improvement and success!