An antihypertensive medication is usually the first-line treatment for high blood pressure. However, you may be able to achieve similar blood pressure-lowering results with a simple change in your diet, according to a small study published online recently by JAMA. Study par­ticipants included 213 people, ages 50 to 75, with normal blood pressure, controlled high blood pressure, uncontrolled high blood pressure, or untreated high blood pressure. They were asked to try two different diets. Half of the group was randomly assigned to eat a high­salt diet for one week that included 2,200 milligrams (mg) of salt per day. The other half of the group was randomly assigned to eat a low-salt diet for a week that allowed just 500 mg of salt per day. Study participants then switched diets for one week. Their blood pressure measure­ments and urine samples (to measure salt intake) were collected periodically throughout the study. Researchers found that when participants followed the low-salt diet, most of them experienced an eight-point drop in their systolic blood pressure (the top number in a blood pressure measurement), compared with when they ate a high-salt diet; and a six-point drop, compared with when they ate their usual diets. The low-salt diet reduced sodium intake by about a teaspoon of salt per day, compared with participants’ usual diet. Since most sodium in the diet is found in pre-packaged foods, take a careful look at the ingredients list of various products, and, when possible, opt for sodium-free or low-sodium options that you can enhance with seasonings that boost flavor but won’t boost your blood pressure.

Harvard Study: Smaller Hippocampus Associated with Cognitive Decline Researchers continue to seek a better understanding of memory loss and thinking skills changes that occur in people who develop Alzheimer’s disease (AD). Are those cognitive changes due to the buildup of two toxic proteins in the brain—tau and amyloid-beta—or perhaps other neu­rodegenerative conditions? One of the early consequences of AD is a loss of volume in the hip­pocampus, a region of the brain primarily involved with learning and memory. Abnormal levels of tau and amyloid-beta damage neurons, in turn causing brain atrophy, particularly in the hip­pocampus. But in a study published recently in Neurology, the medical journal of the American Academy of Neurology, researchers from Harvard Medical School found that loss of volume in the hippocampus was associated with cognitive decline irrespective of amyloid and tau levels. Hippocampus atrophy on its own accounted for about 10 percent of the difference in cognitive decline experienced by study participants between the start of the study and its conclusion about

seven years later. Researchers noted that dementia is a complex condition with many underlying causes, and that other disorders besides AD may contribute to shrinkage of the hippocampus and cognitive decline. The researchers added that monitoring hippocampal volume may help doctors determine which individuals may best respond to the new drugs being developed to halt or reverse the buildup of toxic proteins in the brain.

Reading and Writing Poetry May Help with Loneliness

Various COVID-19 pandemic coping behaviors continue to produce interesting findings for researchers trying to understand why certain people thrived and others struggled during that time. In a study published recently in the Journal of Poetry Therapy, researchers found that reading, writing, and sharing poetry can help people cope with loneliness or isolation and reduce symptoms of anxiety and depression. A team of British researchers found that many people who started writing poetry and discussing poetry with others experienced “demon­strable positive impacts on their well-being.” Study participants told researchers that reading and writing poetry helped them deal with challenging feelings of anxiety and depression. The findings were based on interviews with users of the former poetryandcovid.com website, which has since been archived as poetryandcovidarchive.com. Users who submitted original poems and offered reactions to the poems of others found a supportive community, as well as a way to give some structure to complicated emotions and experiences. Both of these benefits appear to help people endure difficult experiences by providing outlets that allow them to make sense of those experiences.

The post News Briefs February 2024 appeared first on University Health News.

A: As people get older, they can feel they have less control in their lives. Worries about health, money, and the passing of friends and relatives can trigger serious anxi­ety and depressive symptoms. So, it’s common for people to resist change more and more as they get older. Routines provide security and a level of comfort. Change introduces unpre­dictability into their lives and disrupts some of the things that give them peace of mind.

You can help by being understanding and reassuring that trying something new doesn’t mean giving up anything important in her life. Give your mother the space to feel how she feels, but don’t necessarily give up introducing new experiences into her life. Learning new things, seeing new places, meeting new peo­ple, etc., are all important for cognitive stimu­lation and mood enhancement. You may just need to start small. If she doesn’t want to go to a new restaurant in town, think about getting takeout from there so she can try a new dish in the comfort of her own home. If she likes it, she may be more willing to go to the restau­rant next time. If your mother’s resistance to change is accompanied by other concerning changes in memory or thinking skills, depres­sion or anxiety, or behaviors such as hoarding or diminished hygiene and self-care, then con­sider accompanying her to see her doctor or other medical professional and sharing what you have observed.

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In a study involving 80 participants, researchers from Massachusetts General Hospital (MGH) found that twice-weekly heated yoga sessions, conducted over a period of eight weeks, were associated with reduced depressive symptoms in adults with moderate-to-severe depression. The findings, published in the Journal of Clinical Psychiatry, also suggest that once-a-week sessions may be beneficial, too.

The participants were divided into two groups: one that received 90­minute sessions of Bikram yoga and one (the control group) that was placed on a waitlist and completed their yoga sessions after the first group concluded theirs. The individuals in the heated yoga group experienced significantly greater symptom reduction compared with those in the control group. Though the researchers aimed to have volunteers participate in two yoga sessions per week for eight weeks, by the end of the eight-week study, they attended an average of 10.3 classes.

“Yoga and heat-based interven­tions could potentially change the course of treatment for patients with depression by providing a non-medi­cation–based approach with addi­tional physical benefits as a bonus,” says lead author Maren Nyer, PhD, director of Yoga Studies at the Depression Clinical and Research Program at MGH. 

Yoga and Depression

Previous studies suggest that traditional yoga may be helpful in reducing depressive symptoms. The rhythmic breathing practices, along with the meditative/relaxation elements of yoga, are designed to promote calm and reduce stress, depression, and anxiety.

Dr. Nyer says new studies will try to determine specific benefits of heat and yoga in easing depressive symptoms. David Mischoulon, MD, PhD, a senior author of the study and director of the Depression Clinical and Research Program at MGH, notes that this research is of particular interest given the encouraging findings of studies of whole-body hyperthermia as a depression treatment. Whole-body hyperthermia involves spending supervised time in a personal sauna­like device. Whole-body heating appears to activate cells in the brain that synthesize the neurochemical serotonin, a substance that plays a key role in depression. The treatment also activates certain regions of the brain that tend to have lower activity levels in people with depression.

“Future research is needed to compare heated to nonheated yoga for depression to explore whether heat has benefits over and above that of yoga for the treatment of depression, especially given the promising evidence for whole-body hyperthermia as a treatment for major depressive disorder,”Dr. Mischoulon says.

Hot Yoga and Seniors

Yoga also supports better physical health by improving joint and muscle flexibility, muscle strength, and circu­lation. It can also help with balance.

The addition of a heated environ­ment can further enhance yoga’s ben­efits. The higher temperatures facili­tate safer stretching, for example. Bikram yoga practitioners sweat out toxins from their glands and skin.

Bikram yoga is also well-suited for many older adults, because it steers clear of some of the more ambitious traditional yoga postures, such as headstands or difficult arm balances. Heated yoga classes for seniors are also usually conducted with safety in mind, meaning that if a posture is too difficult or the heat is a problem you can rest or end your session early.

Heated yoga also comes with some important safety concerns. Individuals with cardiovascular problems, who take dehydrating medications, or are in active cancer treatment should consult their doctors before trying heated yoga, or just about any new exercise program.

Because heat helps loosen muscles, it can be easy to overstretch and strain muscles, tendons or ligaments. The extended time spent perspiring in the heat also raises the risk of becoming overheated or of becoming dehydrated. Consume fluids before, during, and after heated yoga. Dr. Nyer suggests trusting your instincts about your body (what you think you’re capable of) and paying close attention to any signs of distress. She adds that older adults may want to start with gentle stretching yoga before trying heated yoga.

The post MGH Study: Hot Yoga May Help Ease Depression Symptoms, but Be Mindful of Health Concerns appeared first on University Health News.

That being said, GABA is a very important chemical messenger in the brain and more research needs to be done to learn if GABA supplements could benefit people with conditions related to anxiety, stress, and sleep. [2-4]

What Is GABA?

GABA is an acronym for gamma-aminobutyric acid, an amino acid found in your brain. In the brain, GABA serves as the main inhibitory neurotransmitter. (A neurotransmitter is a chemical messenger in the brain.) GABA’s main message is to slow down some brain activities. You could think of it as a natural tranquilizer. [2-4]

Low levels of GABA in the brain may play a role in stress disorders, anxiety disorders, and sleep disorders like insomnia. GABA is made naturally in your brain, but it is also present in some foods and in bacteria. Supplements of GABA have been produced from fermenting bacteria. Because the idea of a natural brain tranquilizer is appealing, supplements are widely available and they claim to help people sleep and reduce stress or anxiety. [2-3]

Do GABA Supplements Work?

The jury is still out. One of the main problems is that researchers are still not sure if GABA can even get from your stomach to your brain. The blood vessels in your brain only allow a few substances to enter. They have tight junctions to protect the brain from toxins. This is called the blood brain barrier. So far there has not been any hard evidence that GABA crosses this barrier, so it would be hard for GABA in food or in a supplement to have any effect on the brain. [2,3]

There have been studies on GABA supplements in humans. Most of these have been for treatment of anxiety, stress, and insomnia. A recent review of human studies that were well-controlled and included a placebo was published in the journal Frontiers in Neuroscience. It included studies up through 2020. They found 14 studies that met their criteria for inclusion. Ultimately, the conclusion of the review was there is limited evidence for stress and very limited evidence for sleep. [3]

Researchers think that some GABA may get through the blood brain barrier or it may work through nerve endings in the gut that communicate with the brain, called the gut-brain access. In human studies, the dose range for sleep that might work was 100 to 300 milligrams. For stress, the dose range was 20 to 100 milligrams. [2] That said, there is not enough evidence to establish a safe or effective dose for GABA. Also, keep in mind that supplements are not regulated by the FDA, so you don’t really know what you are taking. [3,4]

What About GABA From Foods?

GABA is naturally present in some foods. These include fermented foods like kimchi, miso, and tempeh. GABA is also found in tea, tomato, soybean, rice, and spinach. [2] The problem with trying to increase GABA in your diet is that the amount of GABA in supplements is much higher than in food. For example, to get a dose equal to 100 milligrams of supplement, you would need to eat about five pounds of spinach. [3]

Could You Have GABA Deficiency?

If you don’t have enough GABA in your brain, it could lead to symptoms like stress, anxiety, or insomnia. However, these symptoms have many psychological and physical causes, so you should talk to your doctor before treating them with a supplement. [4]

There is no blood test to measure GABA deficiency. Although there may be measurable levels of GABA in your blood, that level may have nothing to do with GABA in your brain. For now, the only way to accurately measure brain GAMA is by studying the brain after death. [3]

The bottom line on GABA deficiency and GABA supplements is that we don’t know enough. we need more studies. The best advice is to talk to your doctor if you have symptoms that GABA supplements claim to help, and talk to your doctor before taking any supplements on your own. [2-4]

SOURCES

1. National Library of Medicine, GABA-transaminase deficiency, GABA-transaminase deficiency: MedlinePlus Genetics
2. Frontiers in Neuroscience, Effects of Gama Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review, Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review (nih.gov)
3. Frontiers in Psychiatry, Frontiers | Neurotransmitters as food supplements: the effects of GABA on brain and behavior | Psychology (frontiersin.org)
4. Healthline, What Does Gamma Aminobutyric Acid Do? Gamma Aminobutyric Acid: Uses and Side Effects of GABA Supplement (healthline.com)

The post What is GABA Deficiency? appeared first on University Health News.

Some research suggests that having enough vitamin D may reduce your risk for conditions like diabetes, high blood pressure, multiple sclerosis, and cancer. At this time, more research is needed to confirm these benefits. [1-3]

How Do You Get Vitamin D?

There are three ways to get vitamin D. The natural way is to make it in your skin. For this you need some exposure to sunlight. You also get vitamin D from foods that you eat, but there are not many foods that are high in vitamin D. Some foods have added vitamin D. Vitamin D is also taken as vitamin D supplements and in multivitamins. [1-3]

How Much Vitamin D Do You Need?

Vitamin D requirements are measure in international units (IUs). Up to age one, babies need 400 IU per day. For everyone ages 1 to 70 the recommended daily amount is 600 IU. Adults 71 years old and older should get 800 IU. [1-3]

Who Is at Risk for Vitamin D Deficiency?

You may be at risk if you don’t eat enough foods high in vitamin D, or if you do not get enough sunshine to make vitamin D. You may also be low if your body does not absorb enough vitamin D from food or supplements. Here are some examples: [1-3]

• You avoid milk because of lactose intolerance or avoid meat and fish because you are a vegetarian
• You have trouble absorbing vitamin D because you have an inflammatory bowel disease or you are obese
• You are elderly, which reduces your vitamin D production and your kidney’s ability to convert vitamin D to its active form
• You have kidney disease
• You don’t make enough vitamin D because you avoid the sun, use sunscreen all the time, are unable to be out in the sun, or have dark skin
• You take a medication that interferes with vitamin D including steroids and some medications used to treat obesity, cholesterol, or seizures

What Are Vitamin D Deficiency Symptoms?

Symptoms of severe vitamin D deficiency in children are weak and brittle bones, a condition called rickets. In adults, long-tern deficiency can cause weak bones that break easily – osteoporosis – or soft bones, called osteomalacia. Osteomalacia can cause bone pain and muscle weakness. You may have low levels of vitamin D without any symptoms, especially if you are at risk. The best way to find out is to get a blood test. [1-3]

Blood levels of vitamin D are often measured in nanomoles per liter (nmol/L). Less than 30 nmol/L is too low for bone health. A level of 50 nmol/L or higher is considered adequate. A level over 125 nmol/L is too high, but high levels are rare. If you have vitamin D deficiency, your doctor may start you on a vitamin D supplement. [2]

If you’re not getting enough vitamin D from your diet and natural sunlight, supplements may be the solution to those vitamin d deficiency symptoms.

Prevention

You can avoid vitamin D deficiency by getting out in the sun and getting vitamin D from your diet. You can also take a vitamin D supplement. If you are over age 60, or you have other risk factors for vitamin D deficiency, you should ask your doctor about starting a supplement. [2] Here are some tips for prevention: [1-3]

• Eat foods with vitamin D. Foods rich in vitamin D include fatty fish like salmon, tuna, sardines, and mackerel. You can also get vitamin D from beef liver, mushrooms, and egg yolks.
• Eat fortified foods. Foods fortified with vitamin D include milk, orange juice, yogurt, soy, and breakfast cereal. Almost all milk in America is fortified with vitamin D.
• Get some sun. Sun exposure helps your skin make vitamin D, but you should avoid too much sun exposure because of the danger of skin cancer. Ask your doctor how much sun exposure is safe for you.
• Take a supplement. Vitamin supplements include vitamin D2 and D3. D2 comes from plants and D3 comes from animal foods. D3 may be a better choice because it causes a quicker and longer rise in vitamin D blood levels.

Too much vitamin D can be toxic. It can cause nausea, vomiting, weakness, and weight loss. It can also cause kidney damage. Vitamin D toxicity is almost always due to overuse of supplements. The safe limit for vitamin D for anyone age 9 or older is 4,000 IU. If you think you might be low on your vitamin D, it’s a good idea to check with your doctor before starting a supplement. [2]

RECOMMENDED FOR YOU

• MGH Study: Vitamin D Supplements Don’t Reduce Depression Risks
• What’s the Right Vitamin D Level?
• Get Your Daily Dose of Vitamin D from Foods

SOUCES

1. MedlinePlus, Vitamin D Deficiency
2. NIH, Vitamin D
3. Harvard School of Public Health, Vitamin D

The post Vitamin D Deficiency: Symptoms, Prevention, and Treatment appeared first on University Health News.

You can develop low levels of dopamine or an inability of your brain to react to dopamine, but this occurs as part of a disease process along with other changes. Two common disorders that include decreased dopamine are depression and Parkinson’s disease. Abuse of drugs like opiates and cocaine can also lead to dopamine deficiency. [1,2]

Genetic Dopamine Deficiency

The genetic disease that causes dopamine deficiency is extremely rare. In fact, there have only been about twenty cases diagnosed. It is called dopamine transporter deficiency syndrome, and also called infantile Parkinsonism. Like adult Parkinson’s disease, this disease causes abnormal muscle movements. It usually starts in infancy or childhood and gets worse over time. The most common symptoms are sustained cramps and muscle spasms. Over time, this condition becomes similar to adult Parkinson’s disease. [3]

What Does Dopamine Do and What are Dopamine Deficiency Symptoms?

Dopamine is an important brain chemical that carries messages in your brain, called a neurotransmitter. Dopamine is important for many brain and body functions. Signs and symptoms of a dopamine deficiency disease may include changes in:

• Movement control
• Coordination
• Mood
• Motivation
• Thinking
• Attention
• Memory
• Sleep

In addition to contributing to the cause of Parkinson’s disease and depression, dopamine deficiency has also been linked to drug abuse, schizophrenia, autism, restless legs syndrome, and attention deficit disorder (ADD). Dopamine deficiency includes loss of dopamine production as well as loss of nerves to respond to dopamine release. Dopamine production decreases gradually with age, which may be one reason why Parkinson’s disease occurs in older adults. [1,2,5]

Dopamine Replacement

Unlike a vitamin D or calcium deficiency, dopamine can’t be easily replaced with a food or supplement. Dopamine is naturally produced in your brain. When dopamine is released in your brain it acts on specific dopamine receptors. [1,4,5]

Man-made, synthetic dopamine is available as a drug, but it is not used to replace dopamine because it is unable to pass from your blood into your brain. When taken as a drug is causes an increase in blood pressure and heart rate. It is used in several conditions where heart rate and blood pressure are too low. [4,5]

How Are Dopamine Disorders Diagnosed and Treated?

Although there is a blood test that can measure dopamine, doctors rarely order this test because dopamine levels in blood don’t tell much about how dopamine is functioning in the brain. Dopamine disorders are usually diagnosed by their symptoms. [1,2]

There are many possible dopamine disorder and low dopamine symptoms depending on the disorder. You may have changes in thinking, mood, or movement. Each dopamine-related disorder has its own treatment. Antidepressants and mood stabilizers are used for mental health disorders. Since dopamine as a medication does not get into the brain, Parkinson’s disease is treated with a medication (levodopa) that can cross into the brain and be converted into dopamine. [4,5]

Although there are many supplements or diets that claim to increase dopamine levels, there is no strong evidence that any of these are effective. [1] Symptoms of dopamine deficiency require a careful diagnosis since they could indicate a number of serious conditions. If you have signs or symptoms that could be due to dopamine deficiency, talk to your doctor. The good news is that effective treatments are available for many of these disorders. [1,2]

RECOMMENDED FOR YOU

• Dopamine Supplements May Improve Depression Symptoms, Mood, and Motivation
• What Is Dopamine? Understanding the “Feel-Good Hormone”
• Don’t Underestimate the Impact Poor Sleep Has on Your Health

SOURCES

1. Good Therapy, What Is Dopamine Deficiency? Low Dopamine Symptoms to Watch For
2. Medical News Today, Dopamine deficiency: What you need to know
3. MedlinePlus, Dopamine transporter deficiency syndrome
4. Medical Life Sciences, What Is Dopamine?
5. Oxidative Medicine and Cellular Longevity, The Role of Dopamine and Its Dysfunction as a Consequence of Oxidative Stress

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Too much serotonin can also be a problem. This condition – called serotonin syndrome – can be caused by prescription medications, herbal supplements, diet supplements, and illegal drugs that increase serotonin. Too much serotonin overstimulates your brain and your body. A severe reaction can be life-threatening. [1]

Symptoms of Serotonin Deficiency

Serotonin deficiency is not a disease in itself. It can contribute to symptoms of depression, obsessive compulsive disorder, and anxiety. Signs and symptoms might include:

• Low mood and energy
• Sadness or hopelessness
• Loss of energy and enthusiasm
• Changes in sleep or appetite
• Anxiety or irritability
• Obsessions (repeated thoughts that cause anxiety)
• Compulsions (repeated behaviors caused by obsessive thoughts)
• Thoughts of death or suicide [3,4,5]

Symptoms of Serotonin Syndrome

Too much serotonin can affect many body functions and can range from mild to life-threatening symptoms. These can include:

• Restlessness
• Confusion
• Muscle twitching
• Muscle tightness
• Heavy sweating
• Headache
• Vomiting or diarrhea
• High fever
• Seizures
• Loss of conciseness [1]

Drugs that cause serotonin syndrome include antidepressants that work by increasing serotonin, prescription pain medications, amphetamines, cocaine, herbal supplements (St. John’s wort, ginseng, and nutmeg), and the over-the-counter cough suppressant dextromethorphan. Some people are more sensitive to serotonin than others. You may be at risk for serotonin syndrome if you combine supplements, herbs, or drugs that increase serotonin. [1]

In most cases, serotonin syndrome goes away when the drug or drugs that are causing it are stopped. If you start any drug that increases serotonin or use an herb or supplement that raises serotonin, be aware of the possible danger and call your doctor right away or go to an emergency room if you have symptoms of serotonin syndrome. [1]

Treatment for Serotonin Deficiency

There is little evidence that increasing serotonin has any benefits for people who do not have depression. [2] Tryptophan is an amino acid (a protein building block) that your body uses to make serotonin. You may have heard that taking tryptophan as a supplement or increasing tryptophan foods like poultry, soy, nuts, or salmon can boost serotonin. According to the National Institutes of Health, there is not sufficient evidence to say that tryptophan is effective for treating lack of energy, poor attention, depression, anxiety, or insomnia. [6]

Some safe and healthy ways to increase serotonin include exercise and getting outside in the sunlight, especially in the winter. [2] Because symptoms of serotonin deficiency may indicate a mental health disorder, you should not try to treat these symptoms on your own with supplements or herbal medications. There is little evidence that diet or supplements will help, and some of the supplements can be dangerous. Talk to your doctor. Mental health disorders are serious illnesses that can be treated. [3]

RECOMMENDED FOR YOU

• Serotonin Supplements May Treat Depression, Anxiety, and Insomnia
• Serotonin and its Link to Depression
• It’s Difficult to Define Serotonin—This “Brain Chemical” Has Multiple Actions All Over the Body

SOURCES

1. Mayo Clinic, Serotonin syndrome
2. Medical News Today, 4 scientifically proven ways to increase serotonin
3. Endocrine Society, What Is Serotonin? 
4. NIH, Depression Basics
5. NIH, Obsessive-Compulsive Disorder
6. MedlinePlus, L-Tryptophan

The post What Is Serotonin Deficiency? appeared first on University Health News.

Cortisol maintains steady blood sugar levels and helps provide energy to the actively functioning brain and neuromuscular system. It is also a potent anti-inflammatory hormone; it prevents the widespread tissue and nerve damage associated with inflammation.

Cortisol is also a key player when it comes to stress. Cortisol levels surge in response to physical or psychological threats; the hormone provides the energy necessary to cope with stressors or escape from danger.

The symptoms of high cortisol can have serious effects on both the body and the mind.

High Cortisol Symptoms

The symptoms of too much cortisol develop gradually and mostly overlap with many other conditions and include:

• Depression
• Fatigue
• Weight gain, especially in the face, upper back (“buffalo hump”), and torso
• Obesity, especially abdominal obesity/central obesity
• Back pain
• Thin skin
• Decreased concentration
• Swelling in the hands and feet
• Low libido
• Acne
• Impaired memory (especially short-term memory)
• Female facial hair or female balding
• Insomnia
• Poor skin healing
• Irritability
• Menstrual abnormalities
• Blood sugar dysregulation/high blood sugar
• Decreased bone mineral density
• High blood pressure
• Easy bruising
• Muscle wasting and weakness of arms and legs
• Reddish purple streaks on skin

Causes of High Cortisol

Rarely, having too much cortisol is caused by Cushing disease—a hormone-secreting tumor of the adrenal gland. More often, however, high cortisol is caused by prescription corticosteroid medications (including corticosteroid injections into the joints).

Even more commonly, too much cortisol is caused by chronic stress. Chronic stress dysregulates the body’s stress response system—the hypothalamic–pituitary-adrenal (HPA) axis.

The HPA axis is a critical physiological system that mediates responses to all types of physical and psychological stress. When that stress is chronic, the delicate feedback system that is the HPA axis becomes damaged. This can result in chronically high cortisol levels and lead to high cortisol symptoms.

Certain conditions are well known to cause the types of chronic physical and psychological stress that damage the HPA axis and lead to high cortisol levels. These conditions, which are often associated with high cortisol symptoms, include:

• Depression
• Panic disorder
• Generalized anxiety disorder
• Posttraumatic stress disorder (PTSD)
• Anorexia nervosa
• Bulimia nervosa
• Alcoholism
• Diabetes mellitus
• Severe obesity
• Metabolic syndrome
• Polycystic ovary syndrome (PCOS)
• Obstructive sleep apnea syndrome
• Shift work
• End-stage kidney disease
• Major life stressors
• Chronic pain

How to Treat High Cortisol

The fortunate news for those with too much cortisol is that many effective treatment options are available. Natural cortisol-lowering therapies  may also be helpful. The correct treatment depends on the underlying cause and may involve anything from surgical removal of the adrenal glands (in the case of true Cushing disease caused by an adrenal tumor) to diet and lifestyle therapies aimed at resetting the dysfunctional HPA axis.

If cortisol levels are too high:

• Eat at regular intervals (every few hours)
• Follow a diet that is higher in lean protein and fiber and lower in carbohydrates that have a high glycemic index (especially sugar).
• Partake in the regular practice of relaxation or mind-body techniques such as mediation at or progressive muscle relaxation. Start by actively practicing one of these relaxation techniques just a few minutes a day and gradually increase the time to 20 to 30 minutes.
• Ask your doctor about supplements with natural compounds such as phosphatidylserine, magnolia bark extract, and ashwagandha root extract to help lower the cortisol levels or reduce stress.

RECOMMENDED FOR YOU

• Yes, You Need to Lower Cortisol Levels—In Order to Best Handle Stress
• What Is Cortisol and What Does It Have to Do with Stress?
• Cortisol: Too Much of This Stress Hormone Can Poison the Brain

Originally published in 2015, this post is regularly updated.

SOURCES

• Medscape, Pseudo-Cushing Syndrome.
• NCBI, The Diagnosis of Cushing’s Syndrome: An Endocrine Society Clinical Practice Guideline.
• NCBI, Technical and clinical aspects of cortisol as a biochemical marker of chronic stress
• NCBI, Harmful effects of functional hypercortisolism: a working hypothesis. 

The post High Cortisol Symptoms, Causes and Treatment appeared first on University Health News.

It is important not to be your own worst enemy in this regard. If you feel miserable, get help. Don’t worry about whether your misery is severe enough to “deserve” professional attention. Even if you don’t believe that treatment can help, rather than stay depressed, give treatment the benefit of the doubt.

When getting help is simply a matter of logistics, new technologies for delivering care may provide a solution. There are many telephone- and online-based treatments available. These include programs called MoodGYM and BluePages. Most of them are based on the model of cognitive behavioral therapy (CBT), but online therapist matching services such as BetterHelp.com let you choose what kind of therapist to connect with and how you want to interact (e.g., by phone, chat, or video chat).

There are even smartphone apps that can help you, such as one called Mobilyze. This clever app detects signs of depression based on your location, activity level, social interactions (phone calls, emails, and texts), and mood, and then makes suggestions to help bring you out of your funk, such as calling or visiting a friend.

Several online forums and support groups also are available for depression sufferers, such as MoodNetwork.org. Many of these are free of charge to join.

Internet-Based CBT An Effective Treatment

Online therapy has great potential to help people who, for any number of reasons, are not able to regularly attend face-to-face sessions with a therapist. But does it work just as well? Several studies have looked at the impact of self-guided internet-based psychotherapy. In one promising analysis of the available research out of Indiana University in Bloomington, investigators reviewed 21 studies looking at how effective internet apps that use self-guided CBT-based approaches to treat depression are. The data suggest that not only is this strategy effective, it is even helpful for people with severe depression. Many experts had assumed that CBT-based apps might only be helpful for those with milder forms of the condition. In general, internet-based CBT was about as effective as face-to-face CBT and antidepressants.

For more information about depression symptoms and treatment, purchase Overcoming Depression from University Health News.

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The truth is that depression is a chronic physical disorder just like diabetes, heart disease, or other chronic illnesses. Ignoring depression is like ignoring a small fire in your living room. Soon enough, that small fire will lead to the whole house burning down. If you think you have depression, chances are you do—and that means it’s time to get help.

Diet and Depression Symptoms: Could Food Be Affecting Your Mood?

What if one of the best ways you could beat the blues simply involved changing your eating patterns? I know what you’re thinking: That sounds too easy. In fact, I’ve heard many people (including doctors) claim food has nothing to do with mood. To those who say that, a few questions are in order: What about alcohol? Does it impact people’s mood and behavior? Or, what about the way you feel a couple of hours after that huge Thanksgiving meal?

The reality is that food plays a huge role in how we think, act and feel. And if you suffer from depression, food could be one of the primary root causes of your emotional discord. Research is revealing that food choices can play havoc on the brain and can lead to a vicious cycle of anxiety, angst, mood swings, brain fog and other depression symptoms. Here are two reasons why:

1. Carbohydrates and Sugars

Eating foods high in sugar and carbohydrates—doughnuts, cereal, candy, hot dogs, soda—cause a temporary increase in serotonin, the feel-good brain chemical that eases your tension, calms your mood, and makes you happier. Since eating these foods has an anti-anxiety effect (albeit a short-lasting one), these often become “comfort foods.”

Think about it: When you’re feeling depressed or stressed out, do you often crave breads or a chocolate fix to help you feel better? While these foods indeed provide a temporary euphoric feeling, on the flip side, sweets and carbs also induce a quick and shocking crash; that is, soon after serotonin is temporarily increased, it suddenly drops. This dramatic lowering of serotonin leads to feelings of sleepiness, hostility, anxiety and depression.

2. Vegetable Oils

Remember the anti-narcotics commercials that said, “This is your brain on drugs…”? Most people would never consider that eating French fries or onion rings would produce some of the same effects as smoking marijuana. But according to new research, this is not so far-fetched. A study conducted by the National Institutes of Health revealed, “The body uses a major constituent in most vegetable oils to make its own versions of the psychoactive ingredient in marijuana. Called endocannabinoids, these natural compounds play a role in heightening appetite. So overproducing them unnecessarily boosts hunger, similarly to how pot triggers the munchies.

If what happens in people mirrors what happens in animals, then the prevalence of soybean oil, corn oil, and other polyunsaturated vegetable oils in today’s Western diet means your body is dumping out a lot of these marijuana-like molecules into your brain,” explains Hibbeln, a nutritional neuroscientist. “You’re chronically a little bit stoned.”[1]

Food and Depression Symptoms: Make the Connection

The bottom line: if you often feel “foggy-brained,” have difficulty concentrating, feel tired all the time, or experience intense periods of food cravings, your regular consumption of  foods deep fried in vegetable oils may be to blame.

Aside from carbohydrates, sugars and trans-fats, other food types can impact your emotional health—either negatively or positively.

Here’s the take-away message regarding food and depression symptoms: You can try all the natural remedies in the world—vitamins, supplements, teas, acupuncture, and more. But if you do not change your diet, you will likely find temporary relief from your depression symptoms.

To achieve long-lasting results, you have to “dig in” to a healthy lifestyle. Eating a combination of fruits, vegetables, grass-fed meats, and healthy fats can contribute to long-term relief. But continuing down the same spiral of stressful indulgences—chocolates, sodas, chips, hamburgers, and fries—will likely keep you feeling emotionally wrecked. As the saying goes, “Insanity is doing the same thing over and over again and expecting different results.”

[1] “Tricks Foods Play” by Janet Raloff. Retrieved from ScienceNews, October 6, 2012.

Originally published in 2012, this post is regularly updated.

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