A growing body of scientific research suggests that the following steps are linked to cognitive health. Small changes may really add up: Making these part of your routine could help you function better.

• Take Care of Your Physical Health
• Manage High Blood Pressure
• Eat Healthy Foods
• Be Physically Active
• Keep Your Mind Active
• Stay Connected with Social Activities
• Manage Stress
• Reduce Risks to Cognitive Health

Research shows that a combination of these healthy lifestyle behaviors may also reduce the risk for Alzheimer’s disease.

Take Care of Your Physical Health

Taking care of your physical health may help your cognitive health. You can:

• Get recommended health screenings.
• Manage chronic health problems like diabetes, high blood pressure, depression, and high cholesterol.
• Consult with your health care provider about the medicines you take and possible side effects on memory, sleep, and brain function.
• Reduce risk for brain injuries due to falls and other accidents.
• Limit use of alcohol (some medicines can be dangerous when mixed with alcohol).
• Quit smoking, if you currently smoke. Also avoid other nicotine products such as chewing tobacco.
• Get enough sleep, generally seven to eight hours each night.

Manage High Blood Pressure

Preventing or controlling high blood pressure, not only helps your heart, but may help your brain too. Decades of observational studies have shown that having high blood pressure in midlife — the 40s to early 60s — increases the risk of cognitive decline later in life. In addition, the SPRINT-MIND study, a nationwide clinical trial, showed that intensive lowering of blood pressure (even below the previous standard target of 140 for systolic blood pressure) lowers the risk for mild cognitive impairment, which is a risk factor for dementia.

High blood pressure often does not cause signs of illness that you can see or feel. Routine visits to your doctor will help pick up changes in your blood pressure, even though you might feel fine. To control or lower high blood pressure, your doctor may suggest exercise, changes in your diet, and if needed — medications. These steps can help protect your brain and your heart.

Eat Healthy Foods

A healthy diet can help reduce the risk of many chronic diseases such as heart disease or diabetes. It may also help keep your brain healthy.

In general, a healthy diet consists of fruits and vegetables; whole grains; lean meats, fish, and poultry; and low-fat or nonfat dairy products. You should also limit solid fats, sugar, and salt. Be sure to control portion sizes and drink enough water and other fluids.

Researchers are looking at whether a healthy diet can help preserve cognitive function or reduce the risk of Alzheimer’s. For example, there is some evidence that people who eat a Mediterranean diet have a lower risk of developing dementia.

While scientists aren’t sure yet why the Mediterranean diet might help the brain, its effect on improving cardiovascular health might in turn reduce dementia risk. In contrast, the typical Western diet often increases cardiovascular disease risk, possibly contributing to faster brain aging.

Researchers have developed and are testing another diet, called MIND, a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. According to observational studies of more than 900 dementia-free older adults, closely following the MIND diet was associated with a reduced risk of Alzheimer’s and a slower rate of cognitive decline.

Learn more about diet and prevention of Alzheimer’s disease.

Be Physically Active

Being physically active — through regular exercise, household chores, or other activities — has many benefits. It can help you:

• Keep and improve your strength
• Have more energy
• Improve your balance
• Prevent or delay heart disease, diabetes, and other concerns
• Perk up your mood and reduce depression

Studies link ongoing physical activity with benefits for the brain and cognition as well, although a strong link between physical activity and Alzheimer’s disease prevention has not yet been documented.

In one study, exercise stimulated the human brain’s ability to maintain old network connections and make new ones that are vital to cognitive health. Other studies have shown that exercise increases the size of a brain structure important to memory and learning, resulting in better spatial memory. Aerobic exercise, such as brisk walking, is thought to be more beneficial to cognitive health than nonaerobic stretching and toning exercise. One study found that the more time spent doing a moderate levels of physical activity, the greater the increase in brain glucose metabolism — or how quickly the brain turns glucose into fuel — which may reduce the risk for developing Alzheimer’s disease.

Federal guidelines recommend that all adults get at least 150 minutes (2.5 hours) of physical activity each week. Walking is a good start. You can also join programs that teach you to move safely and prevent falls, which can lead to brain and other injuries. Check with your health care provider if you haven’t been active and want to start a vigorous exercise program.

Keep Your Mind Active

Being intellectually engaged may benefit the brain. People who engage in personally meaningful activities, such as volunteering or hobbies, say they feel happier and healthier. Learning new skills may improve your thinking ability, too. For example, one study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities. Some of the research on engagement in activities such as music, theater, dance, and creative writing has shown promise for improving quality of life and well-being in older adults, from better memory and self-esteem to reduced stress and increased social interaction.

However, a recent, comprehensive report reviewing the design and findings of these and other studies did not find strong evidence that these types of activities have a lasting, beneficial effect on cognition. Additional research is needed, and in large numbers of diverse older adults, to be able to say definitively whether these activities may help reduce decline or maintain healthy cognition.

Lots of activities can keep your mind active. For example, read books and magazines. Play games. Take or teach a class. Learn a new skill or hobby. Work or volunteer. These types of mentally stimulating activities have not been proven to prevent serious cognitive impairment or Alzheimer’s disease, but they can be fun! Plus, findings from observational studies suggest that some informal mentally stimulating activities, such as reading or playing games, may lower the risk of Alzheimer’s-related cognitive impairment and dementia.

Some scientists have argued that such activities may protect the brain by establishing “cognitive reserve.” They may help the brain become more adaptable in some mental functions so it can compensate for age-related brain changes and health conditions that affect the brain.

Some types of cognitive training conducted in a research setting also seem to have benefits. For the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) trial, healthy adults 65 and older participated in 10 sessions of memory training, reasoning training, or processing-speed training. The sessions improved participants’ mental skills in the area in which they were trained with evidence suggesting these benefits persisted for two years.

Be wary of claims that playing certain computer and online games can improve your memory and other types of thinking as evidence to back up such claims is evolving. There is currently not enough evidence available to suggest that computer-based brain training applications offered commercially have the same impact on cognitive abilities as the ACTIVE study training. NIA and other organizations are supporting research to determine whether different types of cognitive training have lasting effects.

For more information, see Participating in Activities You Enjoy.

Stay Connected with Social Activities

Connecting with other people through social activities and community programs can keep your brain active and help you feel less isolated and more engaged with the world around you. Participating in social activities may lower the risk for some health problems and improve well-being.

People who engage in personally meaningful and productive activities with others tend to live longer, boost their mood, and have a sense of purpose. Studies show that these activities seem to help maintain their well-being and may improve their cognitive function.

So, visit with family and friends. Consider volunteering for a local organization or join a group focused on a hobby you enjoy. Join a walking group with other older adults. Check out programs available through your Area Agency on Aging, senior center, or other community organizations. Increasingly, there are groups that meet online too, providing a way to connect from home with others who share your interests or to get support.

We don’t know for sure yet if any of these actions can prevent or delay Alzheimer’s and age-related cognitive decline. Still, some of these have been associated with reduced risk of cognitive impairment and dementia.

Manage Stress

Stress is a natural part of life. Short-term stress can even focus our thoughts and motivate us to take action. However, over time, chronic stress can change the brain, affect memory, and increase the risk for Alzheimer’s and related dementias. To help manage stress and build the ability to bounce back from stressful situations, there are many things you can do:

• Exercise regularly. Practicing tai chi or going for a walk, especially in nature, can restore a sense of well-being.
• Write in a journal. Putting your thoughts or worries on paper can help you let go of an issue or see a new solution.
• Try relaxation techniques. Practices such as mindfulness — which involves focusing awareness on the present moment without judgment — or breathing exercises can help your body relax. These can help lower blood pressure, lessen muscle tension, and reduce stress.
• Stay positive. Release grudges or things beyond your control, practice gratitude, or pause to enjoy the simple things, like the comfort of a cup of tea or the beauty of a sunrise.

Reduce Risks to Cognitive Health

Genetic, environmental, and lifestyle factors are all thought to influence cognitive health. Some of these factors may contribute to a decline in thinking skills and the ability to perform everyday tasks such as driving, paying bills, taking medicine, and cooking.

Genetic factors are passed down (inherited) from a parent to child and cannot be controlled. But many environmental and lifestyle factors can be changed or managed to reduce your risk. These factors include:

• Some physical and mental health problems, such as high blood pressure or depression
• Brain injuries, such as those due to falls or accidents
• Some medicines, or improper use of medicines
• Lack of physical activity
• Poor diet
• Smoking
• Drinking too much alcohol
• Sleep problems
• Social isolation and loneliness

Physical and Mental Health Problems

Many health conditions affect the brain and pose risks to cognitive function. These conditions include:

• Heart disease and high blood pressure — can lead to stroke and changes in blood vessels in the brain that can lead to dementia
• Diabetes — damages blood vessels throughout the body, including in the brain; increases risk for stroke and heart attack; increases risk for Alzheimer’s
• Alzheimer’s disease and related dementias — cause a buildup of harmful proteins and other changes in the brain that lead to memory loss and other thinking problems
• Stroke — can damage blood vessels in the brain and increase risk for vascular dementia
• Depression — can lead to confusion or attention problems and has been linked to dementia
• Delirium — shows up as an acute state of confusion, often during a hospital stay, and is associated with subsequent cognitive decline

It’s important to prevent or seek treatment for these health problems. They affect your brain as well as your body and receiving treatment for other conditions may help prevent or delay cognitive decline or thinking problems.

Brain Injuries

Older adults are at higher risk of falls, car accidents, and other accidents that can cause brain injury. Alcohol and certain medicines can affect a person’s ability to drive safely and also increase the risk for accidents and brain injury. Learn about risks for falls and participate in fall prevention programs. Wear helmets and seat belts to help prevent head injuries as well. But don’t let a fear of falling keep you from being active. Overcoming this fear can help you stay active, maintain your physical health, and prevent future falls.

Medicines

Some drugs and combinations of medicines can affect a person’s thinking and the way the brain works. For example, certain ones can cause confusion, memory loss, hallucinations, and delusions in older adults.

Medicines can also interact with food, dietary supplements, alcohol, and other substances. Some of these interactions can affect how your brain functions. Drugs that can harm older adults’ cognition include:

• Antihistamines for allergy relief
• Medicines for anxiety and depression
• Sleep aids
• Antipsychotics
• Muscle relaxants
• Some drugs that treat urinary incontinence
• Medications for relief of cramps in the stomach, intestines, and bladder

Talk with your doctor if you’re concerned that your medications may be causing cognitive problems. Do not stop taking any medications you’ve been prescribed without first talking with your health care provider.

Lack of Physical Activity

Lack of exercise and other physical activity may increase your risk of diabetes, heart disease, depression, and stroke — all of which can harm the brain. In some studies, physical activity has been linked to improved cognitive performance and reduced risk for Alzheimer’s disease. In general, staying active is known to lower the risk of high blood pressure, stroke, and symptoms of depression, all of which in turn can improve cognitive health.

Poor Diet

A number of studies link eating certain foods with keeping the brain healthy and suggest that other foods can increase health risk. For example, high-fat and high-sodium foods can lead to health problems, such as heart disease and diabetes, that can harm the brain.

Smoking

Smoking is harmful to your body and your brain. It raises the risk of heart attack, stroke, and lung disease. Quitting smoking at any age can improve your health.

Alcohol

Drinking too much alcohol affects the brain by slowing or impairing communication among brain cells. This can lead to slurred speech, fuzzy memory, drowsiness, and dizziness. Long-term effects may include changes in balance, memory, emotions, coordination, and body temperature. Staying away from alcohol can reverse some of these changes.

As people age, they may become more sensitive to alcohol’s effects. The same amount of alcohol can have a greater effect on an older person than on someone who is younger. Also, some medicines can be dangerous when mixed with alcohol. Ask your doctor or pharmacist for more information.

Sleep Problems

At any age, getting a good night’s sleep supports brain health. Sleep problems — not getting enough sleep, sleeping poorly, and sleep disorders — can lead to trouble with memory, concentration, and other cognitive functions.

Social Isolation and Loneliness

Social isolation and feeling lonely may be bad for brain health. Loneliness has been linked to higher risk for dementia, and less social activity has been linked to poorer cognitive function.

By taking steps now to reduce your risks for cognitive decline, you’ll help to maintain your cognitive health for the future.

Source

https://www.nia.nih.gov/health/cognitive-health-and-older-adults

Feeling low is a part of all of our lives at some stage. Everyone feels upset, sad or disheartened from time to time, but for some of us it can be a real problem. The good news is that there are things you can do to improve your mood.

We also have specific tips and expert advice to help you look after your mental health and wellbeing if you are feeling low or worried about coronavirus (COVID-19).

What is low mood? Am I depressed?

Everyone feels low or down from time to time. It does not always mean something is wrong. Feeling low is common after distressing events or major life changes, but sometimes periods of low mood happen for no obvious reason.

You may feel tired, lacking confidence, frustrated, angry and worried. But a low mood will often pass after a couple of days or weeks – and there are some easy things you can try and small changes you can make that will usually help improve your mood.

If you’re still feeling down or no longer get pleasure from things for most of each day and this lasts for several weeks, you may be experiencing depression.

The tips on this page should help, but you may also want to find out about what further support is available.

Top tips to improve your mood

Challenge unhelpful thoughts

The way we think affects the way we feel. Watch our video to learn how to challenge unhelpful thoughts.

Video: Reframing unhelpful thoughts

Increase helpful activity

Low mood can stop us doing important or enjoyable activities. Try listing these things and doing some each day. Start with easier ones and, as you progress, your mood should improve.

Talk to someone

Trusted friends, family and colleagues, or contacting a helpline, can help us when we are struggling. Watch our video for more ideas.

Video: Social connection

Get better sleep

Low moods can make us feel tired. Tiredness can also have a bad impact on our mood. Watch our video on tips to improve your sleep.

Video: Tips for sleeping better

Boost your mood with music

Music can be a powerful way to change our feelings. See if you can create a playlist to listen to when feeling low – start with slower choices and gradually move to faster, uplifting songs. This can help your mood to gradually lift too.

A little activity every day

If you can, doing little things every day to be more active – like taking the stairs instead of a lift, or standing up to stretch your legs every so often when sitting down for long periods – can really lift your mood.

Better Health: Get active

Signs of low mood

Feeling low may cause someone to stop doing the things they like, cut themselves off from loved ones or have difficulty sleeping. Other signs include feeling:

• sad
• worried, anxious or panicked
• tired
• less confident
• frustrated, irritated or angry

A low mood should lift after a few days, but if it lasts longer than about 2 weeks, it may be a sign of depression.

Some physical illnesses can cause depression, so it’s important to rule out possible physical causes or side effects from any medication you are taking.

If you’re having thoughts that life’s not worth living, or you’re self-harming or thinking about doing so, it’s important to tell someone. You do not have to struggle alone – urgent help and support is available right now if you need it.

Possible causes of low mood or depression

There are lots of things that can influence our mental health, such as our upbringing, childhood environment, things that happen to us and even our temperament.

Learn more about what affects our mental health and what support is available for life’s challenges.

Read more about dealing with life’s challenges

Support if you have low mood or depression

• Seek NHS support if low mood is affecting your daily life or causing you distress, call NHS 111, talk to your GP or refer yourself for psychological therapy through the NHS IAPT service (England only).
  • Find an IAPT service (England only)
  • Get advice on low mood
  • NHS self-help guide: depression
• Charities, helplines and communities
  • Visit Living Life to the Full
  • Speak to Samaritans
  • Visit Rethink for help with depression
  • Join Mind’s Side by Side online community
• Try a Reading Well: Reading Well for mental health provides helpful information and support, with books on mindfulness and other subjects available free from your local library.
  • See the Reading Well books

Source

https://www.nhs.uk/every-mind-matters/mental-health-issues/low-mood/

What is mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.

Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.

The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.

What is meditation?

Meditation is exploring. It’s not a fixed destination. Your head doesn’t become vacuumed free of thought, utterly undistracted. It’s a special place where each and every moment is momentous. When we meditate we venture into the workings of our minds: our sensations (air blowing on our skin or a harsh smell wafting into the room), our emotions (love this, hate that, crave this, loathe that) and thoughts (wouldn’t it be weird to see an elephant playing a trumpet).

Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.

How do I practice mindfulness and meditation?

Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.

VIDEO: “YOU ARE NOT YOUR THOUGHTS”

Jon Kabat-Zinn, creator of the research-backed stress-reduction program Mindfulness-Based Stress Reduction (MBSR), explains how mindfulness lights up parts of our brains that aren’t normally activated when we’re mindlessly running on autopilot.

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Kabat-Zinn. “And then I sometimes add, in the service of self-understanding and wisdom.”

The Basics of Mindfulness Practice

Mindfulness helps us put some space between ourselves and our reactions, breaking down our conditioned responses. Here’s how to tune into mindfulness throughout the day:

1. Set aside some time. You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space.
   
2. Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgment. Easier said than done, we know.
   
3. Let your judgments roll by. When we notice judgments arise during our practice, we can make a mental note of them, and let them pass.
   
4. Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.
   
5. Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.

That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.

How to Meditate

This meditation focuses on the breath, not because there is anything special about it, but because the physical sensation of breathing is always there and you can use it as an anchor to the present moment. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds—wherever your mind goes, simply come back again to the next breath. Even if you only come back once, that’s okay.

A Simple Meditation Practice

1. Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.
   
2. Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.
   
3. Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be there.
   
4. Notice what your arms are doing. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.
   
5. Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.
   
6. Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.
   
7. Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.
   
8. Be kind about your wandering mind. You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.
   
9. When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

Mindful Practices for Every Day

As you spend time practicing mindfulness, you’ll probably find yourself feeling kinder, calmer, and more patient. These shifts in your experience are likely to generate changes in other parts of your life as well.

Mindfulness can help you become more playful, maximize your enjoyment of a long conversation with a friend over a cup of tea, then wind down for a relaxing night’s sleep. Try these 4 practices this week:

Try This Simple Walking Meditation

5 Steps to Mindful Listening

Loving-Kindness Practice for Every Day

5 Steps to Wind Down and Fall Asleep

Source

Getting regular exercise is important for good physical and mental health. Exercise can help stimulate parts of your brain that aren’t as responsive when you’re feeling depressed. It also promotes the release of feel-good brain chemicals. It may also help distract you from your worries and improve your confidence.

Exercise and brain chemistry

Depression is a mood disorder that causes persistent feelings of apathy and sadness. It’s a complex condition, with several contributing factors. Changes in your brain biochemistry likely play a part.

“Simply put, most people who are depressed have something wrong with their brain chemistry,” says William Walsh, Ph.D., president of the Walsh Research Institute, a nonprofit mental health research institution in Illinois. “Life experiences can make things worse,” he adds, “but usually the dominant problem is chemistry.”

Exercise can help relieve symptoms of depression in several ways. Among other benefits, it helps stimulate the release of feel-good brain chemicals.

Endorphins and other neurotransmitters

The first thing you might think of when it comes to exercise and depression is what is commonly known as “runner’s high.” This describes the release of endorphins that your brain experiences when you physically exert yourself. Endorphins are a type of neurotransmitter, or chemical messenger. They help relieve pain and stress.

Endorphins are only one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important part in regulating your mood.

For example, regular exercise can positively impact serotonin levels in your brain. Raising your levels of serotonin boosts your mood and overall sense of well-being. It can also help improve your appetite and sleep cycles, which are often negatively affected by depression.

Regular exercise also helps balance your body’s level of stress hormones, such as adrenaline. Adrenaline plays a crucial role in your fight-or-flight response, but too much of it can damage your health.

Other mental health benefits of exercise

Exercise can have other mental health benefits too. For example, focusing on your body’s movements during exercise may help distract you from upsetting thoughts. Setting and meeting exercise-related goals may also boost your confidence and sense of control.

When you exercise with other people, it can provide mood-boosting social benefits. For example, consider walking in the park, taking a yoga class, or joining a recreational sport team with a friend or family member. Exercise classes can also be a good place to meet new people. You can enjoy the physical stimulation of a workout, while getting social stimulation too.

Developing an exercise routine

While any amount of exercise can help relieve the symptoms of depression, regular exercise is best. Some types of exercise may be more beneficial than others.

Aerobic workouts are most associated with positive results in treating depression. Aerobic exercise elevates your heart rate, which improves circulation in your brain. This helps promote healthy brain function and balanced brain chemistry. Aerobic exercise also provides many physical health benefits.

The Centers for Disease Control and Prevention encourage most adults to get at least 150 minutes of moderate-intensity aerobic activity per week. You can reach this goal by taking a brisk 30-minute walk around your neighborhood, five days a week. Other examples of aerobic activity include swimming, bicycling, and playing basketball.

You should also schedule at least two sessions of muscle-strengthening activities per week. Weightlifting, yoga, and Pilates are examples of activities that strengthen your muscles.

Eating a healthy diet

Eating a well-balanced diet is also important for good mental health. For example, complex carbohydrates and protein-rich foods can help improve your mood and concentration. They also provide the energy and nutrients needed to fuel your workouts.

For a nutritious diet, eat a variety of vegetables, fruits, whole grains, low-fat dairy products, and lean proteins. Don’t eat a lot of foods that are high in refined sugar, saturated fats, or salt. Only drink alcohol in moderation.

The takeaway

A range of factors can contribute to depression. Your brain chemistry is an important one. In many cases, you can improve your brain chemistry with something as simple as regular exercise. Getting 150 minutes of moderate aerobic activity per week is an important part of staying healthy. It can boost your mood and energy, while strengthening your muscles, lungs, and heart.

If you suspect you have depression, speak to your doctor. They may recommend a variety of lifestyle changes, including changes to your exercise routine. They may also prescribe other treatments, such as medications, therapy, or a combination of both.

Source

https://www.healthline.com/health/depression/exercise

Depression impacts over 17 million American adults each year.

And data from the State of Mental Health in America 2021 survey shows that the number of people seeking help for depression increased significantly from 2019 to 2020.

There was a 62 percent increase in people who took the survey’s depression screen — and of those people, 8 in 10 tested positive for symptoms of moderate to severe depression.

When you consider that full-time employees spend an average of 8.5 hours per day working on weekdays and 5.5 hours working on weekends and holidays, according to the Bureau of Labor Statistics, it comes as no surprise that many of them will experience symptoms of depression while on the job.

Read on to find out why work might be triggering depressive symptoms, how to identify the signs, where to get help, and what you can do to start feeling better.

What is work depression?

While a job may not cause depression, the environment may worsen symptoms for people who already live with depression.

“Any workplace or job can be a potential cause or a contributing factor for depression depending on the level of stress and available support at the workplace,” said Rashmi Parmar, MD, a psychiatrist at Community Psychiatry.

According to the World Health Organization (WHO), a negative working environment can lead to:

• mental and physical health concerns
• absenteeism
• lost productivity
• increased substance use

Mental Health America reports that depression ranks among the top three problems in the workplace for employee assistance professionals.

As with any other health condition, Parmar says, awareness and early detection are key.

“Depression is a complex condition with a varied manifestation of thoughts, feelings, and behavior that can affect anyone and everyone, and a variety of work and non-work-related factors might be at play when we consider someone struggling with workplace depression,” she explained.

What are the signs of work depression?

The signs of depression at work are similar to general depressive symptoms. That said, some may look more specific to a workplace setting.

This depression will affect your level of functioning in your job as well as at home, Parmar said.

Some of the more common signs of work depression include:

• increased anxiety levels, especially when managing stressful situations or thinking about work when you’re away from your job
• overall feelings of boredom and complacency about your job
• low energy and lack of motivation to do things, which can sometimes manifest as boredom in tasks
• persistent or prolonged feelings of sadness or low mood.
• loss of interest in tasks at work, especially duties that you previously found interesting and fulfilling
• feelings of hopelessness, helplessness, worthlessness, or overwhelming guilt
• inability to concentrate or pay attention to work tasks and trouble retaining or remembering things, especially new information
• making excessive errors in daily work tasks
• an increase or decrease in weight or appetite
• physical complaints like headaches, fatigue, and upset stomach
• increased absences or coming late and leaving early
• impaired decision-making capacity
• irritability, increased anger, and poor frustration tolerance
• crying spells or tearfulness at work, with or without any apparent triggers
• trouble sleeping or sleeping too much (like taking naps during regular work hours)
• self-medication with alcohol or substances

If you’re good at masking or internalizing them, these signs of work depression might not be visible to your co-workers. But there are some symptoms they may be more likely to notice.

According to Parmar, here are some common signs of work depression to be aware of:

• withdrawal or isolation from other people
• poor self-hygiene or significant change in appearance
• late arrival at work, missed meetings, or absent days
• procrastination, missed deadlines, reduced productivity, subpar performance in tasks, increased errors, or difficulty making decisions
• seeming indifference, forgetfulness, detachment, and disinterest in things
• an appearance of tiredness for most or part of the day (may be taking afternoon naps at work)
• irritability, anger, feeling overwhelmed, or getting very emotional during conversations (may start crying suddenly or become tearful over trivial things)
• lack confidence while attempting tasks

Why you might be depressed at work

There are various reasons why you may be dealing with an increase in depressive symptoms at work. And while no two people — or experiences — are the same, some common themes seem to emerge when pinpointing the causes or triggers of signs of depression at work.

While not an exhaustive list, the following situations may contribute to work depression:

• feeling like you have no control over work issues
• feeling like your job is in jeopardy
• working in a toxic work environment
• being overworked or underpaid
• experiencing workplace harassment or discrimination
• working irregular hours
• lacking balance between work and home
• working in a setting that doesn’t match your personal values
• doing work that doesn’t further your career goals
• experiencing poor or unsafe working conditions

Leela R. Magavi, MD, a psychiatrist and regional medical director at Community Psychiatry, said she works with many clients who are adversely affected by engaging in work they aren’t passionate about.

“Individuals can mindlessly complete tasks throughout the day and begin to feel disconnected and demoralized, which can exacerbate anxiety and depressive symptoms,” she explained.

Others may have little time to consume meals or hydrate throughout the day, which Magavi suggested could worsen fatigue and inattentiveness.

Does working remotely make you more likely to be depressed?

Working remotely, while convenient, comes with its pitfalls. According to Parmar, the boundary between personal and professional life can easily disappear, causing major upheavals in your daily routine.

And creating and sticking to a structured routine at home is easier said than done.

“Without a routine, boredom can slowly creep in, giving way to depressive feelings and thoughts,” she said.

Without the social environment at work, Parmar said many people working from home experience feelings of loneliness and isolation.

“We’re forced to rely on chats or messages, phone calls, and video calls to connect with our friends and colleagues, which adds to our already increased screen time,” she said.

Adding to this, Parmar said many people might be working more hours than usual, since it can be hard to keep track of time while at home.

“It is very natural to get overwhelmed from all these factors and feel depressed or anxious,” she explained.

Magavi suggested prolonged remote work could create many emotional, physical, and financial hurdles for individuals.

“Low-income families are significantly disadvantaged due to limited resources or access to stable Wi-Fi, while other families, regardless of income, may be increasingly exposed to domestic violence due to displaced anger caused by the pandemic and associated stressors,” she said.

“Individuals may feel like there is nothing to look forward to, or they may struggle, as they no longer have an outlet to normalize their feelings of burnout with fellow employees,” she added.

What can you do if you feel depressed while working?

No matter where you work, managing symptoms at work can be challenging. The good news is there are things you can do when you’re feeling depressed:

• Take a 10-minute break away from your desk or office.
• Take a lunch break and get outdoors.
• Go for a quick walk during a break — even if it’s indoors, exercise does wonders for mental health.
• Take a mental health day.
• Practice a few minutes of mindfulness meditation.
• Incorporate deep breathing exercises into your day.
• Say no to one small thing that allows you to experience less stress during the day.
• Watch a funny video.

What are common risk factors for depression at work?

Some of the risk factors for depression at work, according to Magavi, include:

• dismissive managers
• effort-reward imbalance
• workplace politics
• workplace gossip
• workplace bullying
• high job demands
• low decision latitude
• limited social support in the workplace

Parmar pointed to additional risk factors like:

• unfair expectations
• excessive workload
• unclear or mismanaged roles at work

She also suggested that a poor job fit can increase emotional and physical distress, leading to burnout, as can a poor emphasis on work-life balance.

Additionally, excessive long shifts of 10 to 12 hours or more or shifts during odd hours of the day that disrupt routines and sleep patterns are also risk factors.

A 2019 review found that shift workers, especially females, were at an increased risk for poor mental health — specifically symptoms of depression.

How is depression related to work treated?

If you’re noticing a link between depressive symptoms and your workplace, don’t wait to seek help. Talking with your immediate supervisor or boss is a good first step — as long as you feel supported by them.

Sometimes a change in assignment or location within an office or organization can help reduce symptoms.

You can also ask the human resources department if your company has an employee assistance program. This is a work-based program that offers mental health–related services for personal and work concerns.

Outside of work, a combination of psychotherapy, medication, and lifestyle interventions are often recommended for treating depression.

Additionally, Parmar said that employers and colleagues can play a significant role in identifying an individual at risk.

“It’s important to create a culture of spreading awareness and reducing the stigma associated with mental health disorders at the workplace, so affected individuals are encouraged to seek help freely without any prejudice when needed,” she explained.

In fact, a 2014 study found that universally delivered workplace mental health interventions — and more specifically, cognitive-behavioral health-based programs — can reduce the level of depression symptoms among workers.

With that in mind, managers, supervisors, and employees can be trained to initiate such conversations with people who need help and support them in their search for timely care.

The bottom line

Experiencing symptoms of depression while at work can feel overwhelming. Identifying signs like anxiety, crying, boredom, and lack of interest is the first step to getting help.

If you’re concerned about work depression, consider reaching out to your supervisor or human resources department. They can help you find a counselor through an employee assistance program.

You can also seek treatment through a therapist or psychologist.

Remember, you’re not alone. If you’re not ready to reach out at work, make an appointment with a doctor or mental health professional.

Source

https://www.healthline.com/health/depression/work-depression

Thus, you may wonder whether any healthy foods can improve your mood.

Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies.

Therefore, it’s difficult to accurately determine whether food can raise your spirits.

Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.

Here are 9 healthy foods that may boost your mood.

1. Fatty fish

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.

Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression.

Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling.

While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores.

Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day.

Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet.

SUMMARY

Fatty fish like salmon are rich in omega-3 fatty acids, which may lower your risk of depression.

2. Dark chocolate

Chocolate is rich in many mood-boosting compounds.

Its sugar may improve mood since it’s a quick source of fuel for your brain.

Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood.

However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response.

Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation.

Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood.

Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high-calorie food.

SUMMARY

Dark chocolate is rich in compounds that may increase feel-good chemicals in your brain.

3. Fermented foods

Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.

During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.

It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.

Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut.

In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression.

Still, more research is needed to understand how probiotics may regulate mood.

SUMMARY

Since up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.

4. Bananas

Bananas may help turn a frown upside down.

They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.

Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber.

When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings.

Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics, a type of fiber that helps feed healthy bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders.

SUMMARY

Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.

5. Oats

Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola.

They’re an excellent source of fiber, providing 8 grams in a single raw cup (81 grams).

Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.

In one study, those who ate 1.5–6 grams of fiber at breakfast reported better mood and energy levels. This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability.

Although other sources of whole grains can have this effect, oats may be especially advantageous, as they’re also a great source of iron, with 1 raw cup (81 grams) boasting 19% of your daily needs.

Iron deficiency anemia, one of the most common nutrient deficiencies, is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders.

Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed.

SUMMARY

Oats provide fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anemia.

6. Berries

Curiously, eating more fruits and vegetables is linked to lower rates of depression.

Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders.

Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.

They’re particularly high in anthocyanins, a pigment that gives certain berries their purple-blue color. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms.

If you can’t find them fresh, try buying frozen berries — which are frozen at their peak ripeness to retain the maximum amount of antioxidants.

SUMMARY

Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.

7. Nuts and seeds

Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.

Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources.

Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain. Each of these diets promotes fresh, whole foods and limits your intake of processed items.

What’s more, a 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression.

Finally, certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed.

SUMMARY

Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.

8. Coffee

Coffee is the world’s most popular drink, and it may make the world a bit happier, too.

The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention.

Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine.

A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood.

Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Still, more research is needed.

SUMMARY

Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood. Research suggests that decaf coffee may even have an effect.

9. Beans and lentils

In addition to being high in fiber and plant-based protein, beans and lentils are full of feel-good nutrients.

They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood.

Furthermore, B vitamins play a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression.

Finally, they’re a good source of zinc, magnesium, selenium, and non-heme iron, which may likewise elevate your spirits.

SUMMARY

Beans and lentils are rich sources of mood-boosting nutrients, particularly B vitamins.

The bottom line

When feeling blue, you may crave calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits.

While this might give you a sugar rush, it’s unlikely to help you in the long term — and may have negative consequences as well.

Instead, you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.

Source

https://www.healthline.com/nutrition/mood-food