In a study of 900 adults in California who weren't taking antidepressants found those who screened positive for depression ate about eight servings of chocolate per month, while those without depression ate just five servings a month, a statistically significant difference. The research was published in the Journal Archives of Internal Medicine (2010;170(8):699-703)
Is it chocolate giving them depression or people seeking out mood foods . On a light hearted note at least this study may help identify people more likely to be depressed by observing their chocolate consumption.
Wednesday, October 13, 2010
Wednesday, October 6, 2010
Depression Linked to a Doubling of Risk for Dementia in Older Age
If you consider that all chronic illnesses are related through poor diet and lifestyle then it is not surprising to find a recent study in the journal Neurology (2010;75:35-41) found older adults with depression face nearly a twofold increase in risk for dementia. 950 dementia-free adults (mean age, 79) were followed for up to 17 years. Participants with depression at the beginning were roughly 75% more likely to develop dementia or AD as those without depression.
The first message is be happy and keep your memory the second message is if you treat one illness holistically you are likely to reduce your risk of many other illness. For example people with a high risk of cardiovascular disease also have a higher risk of depression, Alzheimer’s disease and so on. Treat the illness not the symptoms.
In support of this a study reported in JW Psychiatry Feb 8 2006 found depression is an inflammatory disease with the same chemical markers called cytokines (tumour necrosis factor-alpha (TNF- ) and interleukin (IL)-6 ) that you find in people with increase an risk of cardiovascular disease. The levels were significantly higher in depressed patients than in controls.
Another study reported in the Journal of the American College of Cardiology (2009; 53:1440-1447) found that people with depression were 4 times more likely to have heart failure. They also found that heart failure was about as likely to occur among those with depression whether or not they received antidepressant drugs. The authors reported that both conditions were associated with increased inflammatory levels.
Get the picture all the chronic illnesses we have are linked to inflammation. That is why I am so critical of cholesterol lowering drugs, they only lower cholesterol and not the cause of the illness, inflammation.
The first message is be happy and keep your memory the second message is if you treat one illness holistically you are likely to reduce your risk of many other illness. For example people with a high risk of cardiovascular disease also have a higher risk of depression, Alzheimer’s disease and so on. Treat the illness not the symptoms.
In support of this a study reported in JW Psychiatry Feb 8 2006 found depression is an inflammatory disease with the same chemical markers called cytokines (tumour necrosis factor-alpha (TNF- ) and interleukin (IL)-6 ) that you find in people with increase an risk of cardiovascular disease. The levels were significantly higher in depressed patients than in controls.
Another study reported in the Journal of the American College of Cardiology (2009; 53:1440-1447) found that people with depression were 4 times more likely to have heart failure. They also found that heart failure was about as likely to occur among those with depression whether or not they received antidepressant drugs. The authors reported that both conditions were associated with increased inflammatory levels.
Get the picture all the chronic illnesses we have are linked to inflammation. That is why I am so critical of cholesterol lowering drugs, they only lower cholesterol and not the cause of the illness, inflammation.
Monday, October 4, 2010
Nutrition and Depression
Apart from the normal dietary recommendations of more vegetables, beans, nuts, fish and fruit and less junk food, sugar laden starches and fatty foods, it’s important to reduce both nicotine and caffeine.
From a biochemical perspective, depression is thought to be an imbalance of brain chemicals, usually identified as a lack of serotonin. If you look at the biochemical pathway for the manufacture of serotonin, there are many reasons as to why it may be low. Sometimes this can be rectified simply through dietary modifications.
Serotonin is made in the hippocampus (a part of the brain) from the amino acid tryptophan. For this chemical to be converted to serotonin, it needs Vitamins B3, B6, Folic acid, C, and the minerals calcium, iron, magnesium, zinc and a particular essential amino acid called tryptophan. A deficiency in a couple of these nutrients can result in low levels of serotonin and depression.
In one experiment people who had a history of depression were given nutritionally balanced but tryptophan depleted foods. Within seven hours 10 of the 15 participants reported worsening moods and began to show signs of depression. When the tryptophan was replaced their more positive mood quickly returned.
Supplementing with tryptophan should be around one gram for low moods and up to three grams for depression. It’s best eaten on an empty stomach or in conjunction with carbohydrates. Because tryptophan is converted first to serotonin and then to melatonin, it is best taken at night before going to bed, as it will help you sleep.
Tryptophan rich foods include fish, turkey, chicken, cheese, beans, tofu, oats, eggs, nuts, seeds and milk. Ironically, following a protein rich meal, brain levels of tryptophan and serotonin levels decrease. This is because some of the other amino acids (the LNAA’s such as valine, leucine, tyrosine and phenylalanine) in the meal out compete tryptophan for carrier molecules into the neurons. In contrast, it’s a meal rich in carbohydrates and a small serve of protein which increases brain tryptophan and serotonin. Even though the food may lack tryptophan completely, it causes the release of insulin which stimulates the uptake of most of the amino acids (the LNAA’s) other than tryptophan. This phenomenon explains why some people suffering depression crave carbohydrate snacks.
The best way to get more tryptophan in your diet is to eat some of the foods rich in tryptophan with food high in carbohydrates food such as fruit (bananas) and vegetables, including potatoes and wholmeal bread. A little bit of protein should be consumed with every meal to ensure a constant supply of tryptophan for the brain. Not a huge piece of meat just a small serve of protein rich food.
During the day adrenalin levels are higher, keeping you stimulated. As adrenalin levels decline, serotonin levels rise. As the day progresses and it gets darker, melatonin levels rise and serotonin levels decline. Melatonin’s main role is to regulate the sleep-awake cycle. Without enough serotonin you can’t manufacture melatonin. This is probably why poor sleep patterns are often associated with depression.
A man’s average synthesis rate of serotonin is around 52 per cent higher than that of a woman and as a result women are more prone to low serotonin and depression.
SAMe (S-adenosyl methionine) is a naturally occurring chemical in the body that’s linked with reducing joint problems and cardiovascular disease. It’s also involved in the production of various other chemicals in the body. However, more than 100 double blind studies have shown that supplementing with SAMe is equal or superior to using antidepressants. SAMe doesn’t appear to have side effects and has many potential side benefits. SAMe has also been shown to increase the levels of serotonin and dopamine in depressed patients. Deficiencies in SAMe may be brought about by a diet low in the amino acid methionine or Vitamin B12. This can occur if you are following a stricitly vegetarian or fad diet ; in the case of stomach infections with helicobacter pylori; in situations which generate low stomach acid, or in the presence of excessive copper, lead or mercury.
The Omega 3 fats are linked with improved reception of serotonin. Studies using omega 3 fats alone and in conjunction with antidepressants have shown significant benefits. Again, no side effects and lots of side benefits. The EFAs are converted into the hormone-like prostaglandins, which stimulate the brain’s manufacture of serotonin and other neurotransmitters. Understanding this shows how very low fat diets and bad fat diets can lead to depression. Research has shown that countries, such as Japan, that have a high daily intake of fish have a much lower rate of depression than countries with a low intake of omega 3 fatty acids, such as Australia and the US.
Stress can have a depleting effect on the body and lead to particular deficiencies that may affect our mood. Stress has a negative effect on the production of DHEA, adrenalin and serotonin. This increases our need for the raw materials to build the mood enhancing neurotransmitters. Stress also increases our need for the B vitamins and tryptophan. Depression is an exhausting experience that depletes the body of mood enhancing chemicals.
Supplements for depression include: SAMe, about 200 mg twice a day building up to 200 mg four times a day after 14 days; High potency vitamin B complex with 1000 milligrams folic acid and 1000 micrograms of Vitamin B12; and, St John Wort extract (0.3 per cent hypericin) at 300 mg three times a day. St John’s Wort has been shown to be effective in dozens of clinical trials. St John’s Wort does interact with some medications, so check with your doctor or pharmacist if you are uncertain.
By adopting the nutritional approach you not only work towards the solution to depression, you may also solve other problems such as joint pain and cardiovascular risk factors
From a biochemical perspective, depression is thought to be an imbalance of brain chemicals, usually identified as a lack of serotonin. If you look at the biochemical pathway for the manufacture of serotonin, there are many reasons as to why it may be low. Sometimes this can be rectified simply through dietary modifications.
Serotonin is made in the hippocampus (a part of the brain) from the amino acid tryptophan. For this chemical to be converted to serotonin, it needs Vitamins B3, B6, Folic acid, C, and the minerals calcium, iron, magnesium, zinc and a particular essential amino acid called tryptophan. A deficiency in a couple of these nutrients can result in low levels of serotonin and depression.
In one experiment people who had a history of depression were given nutritionally balanced but tryptophan depleted foods. Within seven hours 10 of the 15 participants reported worsening moods and began to show signs of depression. When the tryptophan was replaced their more positive mood quickly returned.
Supplementing with tryptophan should be around one gram for low moods and up to three grams for depression. It’s best eaten on an empty stomach or in conjunction with carbohydrates. Because tryptophan is converted first to serotonin and then to melatonin, it is best taken at night before going to bed, as it will help you sleep.
Tryptophan rich foods include fish, turkey, chicken, cheese, beans, tofu, oats, eggs, nuts, seeds and milk. Ironically, following a protein rich meal, brain levels of tryptophan and serotonin levels decrease. This is because some of the other amino acids (the LNAA’s such as valine, leucine, tyrosine and phenylalanine) in the meal out compete tryptophan for carrier molecules into the neurons. In contrast, it’s a meal rich in carbohydrates and a small serve of protein which increases brain tryptophan and serotonin. Even though the food may lack tryptophan completely, it causes the release of insulin which stimulates the uptake of most of the amino acids (the LNAA’s) other than tryptophan. This phenomenon explains why some people suffering depression crave carbohydrate snacks.
The best way to get more tryptophan in your diet is to eat some of the foods rich in tryptophan with food high in carbohydrates food such as fruit (bananas) and vegetables, including potatoes and wholmeal bread. A little bit of protein should be consumed with every meal to ensure a constant supply of tryptophan for the brain. Not a huge piece of meat just a small serve of protein rich food.
During the day adrenalin levels are higher, keeping you stimulated. As adrenalin levels decline, serotonin levels rise. As the day progresses and it gets darker, melatonin levels rise and serotonin levels decline. Melatonin’s main role is to regulate the sleep-awake cycle. Without enough serotonin you can’t manufacture melatonin. This is probably why poor sleep patterns are often associated with depression.
A man’s average synthesis rate of serotonin is around 52 per cent higher than that of a woman and as a result women are more prone to low serotonin and depression.
SAMe (S-adenosyl methionine) is a naturally occurring chemical in the body that’s linked with reducing joint problems and cardiovascular disease. It’s also involved in the production of various other chemicals in the body. However, more than 100 double blind studies have shown that supplementing with SAMe is equal or superior to using antidepressants. SAMe doesn’t appear to have side effects and has many potential side benefits. SAMe has also been shown to increase the levels of serotonin and dopamine in depressed patients. Deficiencies in SAMe may be brought about by a diet low in the amino acid methionine or Vitamin B12. This can occur if you are following a stricitly vegetarian or fad diet ; in the case of stomach infections with helicobacter pylori; in situations which generate low stomach acid, or in the presence of excessive copper, lead or mercury.
The Omega 3 fats are linked with improved reception of serotonin. Studies using omega 3 fats alone and in conjunction with antidepressants have shown significant benefits. Again, no side effects and lots of side benefits. The EFAs are converted into the hormone-like prostaglandins, which stimulate the brain’s manufacture of serotonin and other neurotransmitters. Understanding this shows how very low fat diets and bad fat diets can lead to depression. Research has shown that countries, such as Japan, that have a high daily intake of fish have a much lower rate of depression than countries with a low intake of omega 3 fatty acids, such as Australia and the US.
Stress can have a depleting effect on the body and lead to particular deficiencies that may affect our mood. Stress has a negative effect on the production of DHEA, adrenalin and serotonin. This increases our need for the raw materials to build the mood enhancing neurotransmitters. Stress also increases our need for the B vitamins and tryptophan. Depression is an exhausting experience that depletes the body of mood enhancing chemicals.
Supplements for depression include: SAMe, about 200 mg twice a day building up to 200 mg four times a day after 14 days; High potency vitamin B complex with 1000 milligrams folic acid and 1000 micrograms of Vitamin B12; and, St John Wort extract (0.3 per cent hypericin) at 300 mg three times a day. St John’s Wort has been shown to be effective in dozens of clinical trials. St John’s Wort does interact with some medications, so check with your doctor or pharmacist if you are uncertain.
By adopting the nutritional approach you not only work towards the solution to depression, you may also solve other problems such as joint pain and cardiovascular risk factors
Sunday, October 3, 2010
Simple Intervention Reduces Depression
A recent study of 700 chronically depressed patients published in the Annals of Family Medicine last week found that something as simple as a frequent telephone follow-up with care managers (mostly nurses) leads to sustained improvements in depression. The intervention involved a series of telephone calls with care managers. The study went on for 18 months and almost doubled the rate of depression remission from 27% to 49%. The authors concluded that their intervention is "feasible and highly effective."
The intervention consisted of a series of telephone calls and e-mail exchanges between patient and care manager starting with a 30 minute telephone conversation for the first interview, then 10 minutes for each month after that. The care managers did not give solutions or extra treatments advice just a bit of information and motivation such as setting a self-management goal.
Imagine what would happen if they also provided advice on Cognitive Behaviour Therapy, lifestyle interventions such as exercise and socialising, and nutrition all which have shown positive results with depression. But just knowing someone was going to phone each month and speaking about it for 10 minutes a month was enough to double the remission rates.
Relaxation and breathing techniques have been shown to have a positive effect on anxiety and depression. In another study of 18 patients who undertook a program of breathing every day for 30 minutes for 6 weeks, with 17 control subjects, the group taught breathing techniques had a greater decrease in anxiety and depression than the control group. Several studies have also demonstrated the positive changes in mood from meditation. Studies have shown that meditation increases alpha brain waves, which are the relaxed brain waves, which in turn can decrease anxiety and depression. Researchers from Harvard Medical School have found that meditation activates the autonomic nervous system. This controls the parasympathetic nervous system, which may be the reason for reduced anxiety, relaxation and calmness.
A large and growing body of research is highlighting the benefits of Cognitive Behavioural Therapies (CBT). It is now realised that the brain has its own internal pharmacy which can be activated by what we believe. With CBT techniques it’s possible to alter brain chemistry, altering mood and perception.
Some research in Australia is showing success in changing depression via the internet. This program is based on CBT and relies on people going through a number of modules. Early results suggest that it’s as beneficial as CBT and face to face contact with a therapist. You can log on to the website at moodgym.anu.edu.au. What’s there to lose? At the absolute least you can learn more about depression. Other cognitive techniques that have been shown to be useful include hypnosis, Emotional Freedom Techniques, goal setting and cognitive reframing.
The intervention consisted of a series of telephone calls and e-mail exchanges between patient and care manager starting with a 30 minute telephone conversation for the first interview, then 10 minutes for each month after that. The care managers did not give solutions or extra treatments advice just a bit of information and motivation such as setting a self-management goal.
Imagine what would happen if they also provided advice on Cognitive Behaviour Therapy, lifestyle interventions such as exercise and socialising, and nutrition all which have shown positive results with depression. But just knowing someone was going to phone each month and speaking about it for 10 minutes a month was enough to double the remission rates.
Relaxation and breathing techniques have been shown to have a positive effect on anxiety and depression. In another study of 18 patients who undertook a program of breathing every day for 30 minutes for 6 weeks, with 17 control subjects, the group taught breathing techniques had a greater decrease in anxiety and depression than the control group. Several studies have also demonstrated the positive changes in mood from meditation. Studies have shown that meditation increases alpha brain waves, which are the relaxed brain waves, which in turn can decrease anxiety and depression. Researchers from Harvard Medical School have found that meditation activates the autonomic nervous system. This controls the parasympathetic nervous system, which may be the reason for reduced anxiety, relaxation and calmness.
A large and growing body of research is highlighting the benefits of Cognitive Behavioural Therapies (CBT). It is now realised that the brain has its own internal pharmacy which can be activated by what we believe. With CBT techniques it’s possible to alter brain chemistry, altering mood and perception.
Some research in Australia is showing success in changing depression via the internet. This program is based on CBT and relies on people going through a number of modules. Early results suggest that it’s as beneficial as CBT and face to face contact with a therapist. You can log on to the website at moodgym.anu.edu.au. What’s there to lose? At the absolute least you can learn more about depression. Other cognitive techniques that have been shown to be useful include hypnosis, Emotional Freedom Techniques, goal setting and cognitive reframing.
Wednesday, September 8, 2010
Even more on cholesterol
All of what I have been saying about cholesterol has been supported in the latest 2 major studies published in the June 2010. The first study “Cholesterol Lowering, Cardiovascular Diseases, and the Rosuvastatin-JUPITER Controversy. A Critical Reappraisal “ by Michel de Lorgeril and her 8 colleagues found that one of the major studies, probably the most influential of the studies to justify cholesterol lowering drug use and sponsored by the drug companies “the JUPITER Study” was severely flawed. This study did a careful and independent review of both results and methods used in the Jupiter Study and reported that the “trial was flawed”. In an unprecedented attack on the study they (scientist other than myself usually don’t say boo even when it is serious) stated that “The possibility that bias entered the trial is particularly concerning because of the strong commercial interest in the study.” In other words the big pharmaceutical money influenced the study. And concluded "The results of the trial do not support the use of statin treatment for primary prevention of cardiovascular diseases and raise troubling questions concerning the role of commercial sponsors.” This is a scathing attack in scientific terms of the earlier drug company sponsored study. Scientist do not go out of their way to create waves but these ones have not just found different results but also criticised the earlier studies link with pharmaceutical industry. Why this is so important is that my next book “the great cholesterol deception” does exactly that. It highlights not only that the studies don’t show any significant results but these studies and the education of our doctors is strongly influenced by the drug companies. (Arch Intern Med. 2010;170(12):1032-1036. )
In the second study “Statins and All-Cause Mortality in High-Risk Primary Prevention. A Meta-analysis of 11 Randomized Controlled Trials Involving 65 229 Participants” (don’t worry about the title too much) by Ray Kausik and 6 other independent researchers found the use of statins in this high-risk individuals was not associated with a statistically significant reduction. That is they don’t save lives. Their data combined from 11 studies with 65 229 participants followed for approximately 244 000 person-years, a very big study reported that this meta-analysis did not find evidence for the benefit of statin therapy on all-cause mortality in a high-risk primary prevention set-up.” In other words they don’t save lives even in a high risk group. Even if you have all the elevated risk factors they don’t work. (Arch Intern Med. 2010;170(12):1024-1031).
Combining the results of the two studies cholesterol lowering drugs do not reduce the risk of heart attack, stroke or all cause mortality (eg cancer) in high risk individuals. They don’t work but cost the Australian tax payer more than $1 billion a year and up to a thousand dollars a year for individuals. Why doesn’t the government open it eyes. It could save a lot of pain and suffering (because of the serious side effects) and a lot of money? Why? All the major political parties get donations from the big pharmaceutical companies. Yes I have a chapter on that too.
Please circulate this information to everyone you know it might save their life and money.
In the second study “Statins and All-Cause Mortality in High-Risk Primary Prevention. A Meta-analysis of 11 Randomized Controlled Trials Involving 65 229 Participants” (don’t worry about the title too much) by Ray Kausik and 6 other independent researchers found the use of statins in this high-risk individuals was not associated with a statistically significant reduction. That is they don’t save lives. Their data combined from 11 studies with 65 229 participants followed for approximately 244 000 person-years, a very big study reported that this meta-analysis did not find evidence for the benefit of statin therapy on all-cause mortality in a high-risk primary prevention set-up.” In other words they don’t save lives even in a high risk group. Even if you have all the elevated risk factors they don’t work. (Arch Intern Med. 2010;170(12):1024-1031).
Combining the results of the two studies cholesterol lowering drugs do not reduce the risk of heart attack, stroke or all cause mortality (eg cancer) in high risk individuals. They don’t work but cost the Australian tax payer more than $1 billion a year and up to a thousand dollars a year for individuals. Why doesn’t the government open it eyes. It could save a lot of pain and suffering (because of the serious side effects) and a lot of money? Why? All the major political parties get donations from the big pharmaceutical companies. Yes I have a chapter on that too.
Please circulate this information to everyone you know it might save their life and money.
Monday, September 6, 2010
Cholesterol debate
We have been researching the cholesterol issue for the past 2 years. Cholesterol is not the killer just a simple indicator that the liver is under a bit of stress. Nor is saturated fat the issue. If you look at heart attack figures around the world you find they are more closely linked with stress than anything else. The French, Swiss, Belgians, Dutch (Netherlanders) etc have high saturated fats and cholesterol and the lowest rates of heart attach in the world. It is not French paradox and wine it is the lifestyle and a healthy diet. It is so simple.
The cholesterol we monitor in the body is produced by the liver. This will be increased if you have sugar (hi GI), stress and too little water. But all it is telling you is that something is wrong. You don’t shoot the messenger.
In Japan when they increased both the saturated fat in the diet and cholesterol in the blood in the 1950s the heart attack rates go down. There are hundreds of cases like this that completely dispel the cholesterol hypothesis.
More importantly the cholesterol hypothesis and that is what it is, just a hypothesis. But people treat it like fact. However, in science (and i am a scientist) if a hypothesis is tested and it fails it is no longer considered a valid hypothesis except in medicine where money and the volume of media whitewash it all.
Not only can I find a single bit of fact in the cholesterol hypothesis but it acts like a chameleon, one of those lizards that change color to suit the background. It has changed so many times. First it was just saturated fat and cholesterol, then it was cholesterol, then it was LDL cholesterol, then LDL and HDL ratios, then VLDL, then HDL and the number of changes just keep happening.
This is the greatest lie that has ever been sold to the public. Cholesterol is just a marker and as highlighted above one of the most important functional molecules in the body.
For a great book on this get “the great cholesterol con” by Malcolm Kendrick and MD with a conscience and common sense. And in two months I will have my book out The great cholesterol deception”. Notice the similarity in titles but I only just found the other book 2 weeks ago.
Also note that this information is exactly what the pharmaceutical companies don’t want out there so please spread it around.
The cholesterol we monitor in the body is produced by the liver. This will be increased if you have sugar (hi GI), stress and too little water. But all it is telling you is that something is wrong. You don’t shoot the messenger.
In Japan when they increased both the saturated fat in the diet and cholesterol in the blood in the 1950s the heart attack rates go down. There are hundreds of cases like this that completely dispel the cholesterol hypothesis.
More importantly the cholesterol hypothesis and that is what it is, just a hypothesis. But people treat it like fact. However, in science (and i am a scientist) if a hypothesis is tested and it fails it is no longer considered a valid hypothesis except in medicine where money and the volume of media whitewash it all.
Not only can I find a single bit of fact in the cholesterol hypothesis but it acts like a chameleon, one of those lizards that change color to suit the background. It has changed so many times. First it was just saturated fat and cholesterol, then it was cholesterol, then it was LDL cholesterol, then LDL and HDL ratios, then VLDL, then HDL and the number of changes just keep happening.
This is the greatest lie that has ever been sold to the public. Cholesterol is just a marker and as highlighted above one of the most important functional molecules in the body.
For a great book on this get “the great cholesterol con” by Malcolm Kendrick and MD with a conscience and common sense. And in two months I will have my book out The great cholesterol deception”. Notice the similarity in titles but I only just found the other book 2 weeks ago.
Also note that this information is exactly what the pharmaceutical companies don’t want out there so please spread it around.
Thursday, June 3, 2010
Exams and some support through them
For all of you students out there, currently stressing and madly cramming for your next exam, have a look at enjoyexams.com One of Peter's PhD studends, Jason, has developed some information and a programs to help reduce your stress and maximise your success during the exams. So take a break, grab a cup of tea and spend 15min looking through the ideas on this web page. It is well worth it.
Jason and Dr Peter Dingle interview
Rebecca Mead
Dingle Presentations
Naturopath
Jason and Dr Peter Dingle interview
Rebecca Mead
Dingle Presentations
Naturopath
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