11 Struggles Every New Runner Understands
I've never been one of those people. You know the kind, the ones who wake up in the morning or lace up in the evening and "go for a run."
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I've always been envious of my roommates, who can sneak in a jog with ease and carry on with their day, as if they had done something casually simple like taking the trash out. So, I made a vow to give running another chance. After all, the exercise has been shown to make you happier, reduce your risk for disease and even increase longevity.
While group classes and long walks will probably always be more my speed, I did find that I was enjoying running more than I ever did in the past. However, that doesn't come without a few hiccups. Below are a handful of struggles all new runners can probably relate to.
Getting winded in the first few minutes.
Probably one of the most discouraging elements of getting into a running routine is realizing that you're not as in shape as you thought you were. I continuously find myself doing more walking or jogging than actual running. But just because you need those intermittent breaks doesn't mean you aren't a runner. In fact, research shows that walking intervals during your run can help you maintain your overall pace.
Two words: Sore. Muscles.
The second-day pain is real. If you're experiencing those achy muscles, try one of these post-run remedies. Just make sure you're checking in with your body as you establish your routine. A little soreness is OK, but if the pain is more intense you may have sustained a running-related injury.
Feeling overwhelmed by the copious amount of races.
Color runs, beer runs, zombie runs, princess half marathons... the list is seriously endless. However, there are some perks to picking a race. Signing up for one helps you set a goal as you get into a routine, plus there's an opportunity to turn it into a social event by participating with your friends.
If your goal is to become a marathon runner (and props to you!), there are also some benefits there: Research shows consistent long-distance running can improve cardiovascular health and lower the risk for other organ disorders, the Wall Street Journal reported.
The jolting agony of waking up at 6 a.m.
My sleepy brain is constantly telling me my bed feels better than running (and often, the bed wins). If you need a little extra motivation, try one of these hacks to help you jumpstart your morning workout.
The boredom.
Part of the reason I never got into a routine in the first place was because the exercise itself seemed extremely dull to me (the treadmill is my arch-nemesis). Once I discovered more running-path options, I started to have more fun. However, that's not to say that I don't get a little bored sometimes — and that's OK.
Note: If you still just can't get excited by the process most of the time, you may want to try a more entertaining workout option instead. Exercise should be engaging, not mind-numbing.
Trying to find your perfect route.
Finding your favorite place to run is like finding a good apartment: It feels elusive until one day you hit the lottery. Whether you're into lush scenery or a skyline, it's important to find the routes that work for you in order to make the exercise entertaining.
The joy of picking out new workout clothes.
Sleek tanks! Compression pants! Neon shoes!
Running toward (multiple) "finish lines."
If you've ever uttered to yourself just one more pole, you're not alone. In fact, picking out an arbitrary finish line on your run can improve your performance. Research shows those who stare at a target in the distance go faster and feel less exertion than those who don't concentrate on anything, The Atlantic reported.
Bargaining with yourself on your run.
If you run five more blocks, you can binge-watch Scandal when you get home, I tell myself. Chances are I'd probably do it anyway — but at least it encourages me in the moment.
Creating a playlist that will consistently keep you motivated.
No, a simple music-streaming app won't do when your lungs are on fire and your legs feel weak. You need that one specific song that will inspire you to keep going (shout out to all my Shake It Off comrades). If you're looking for a playlist to spice up your run, check out some of these.
Looking in the mirror for changes as you age? A healthy diet helps to ensure that you'll like the reflection you see. Good nutrition is linked to healthy aging on many levels: It can keep you energized and active as well as fight against slowing metabolism and digestion and the gradual loss of muscle mass and healthy bone as you age.
Making healthy diet choices can help you prevent or better manage chronic conditions such as high blood pressure, high cholesterol, and diabetes. It's never too late to adopt healthier eating habits.
Strategies for Healthy Eating as You Age
Replace old eating habits with these healthy approaches:
Overcoming Challenges to Healthy Eating
Eating a healthy diet can be complicated by changes you may face as you age, such as difficulty eating or a limited budget. There are strategies you can try to solve these common challenges:
Larson believes in the importance of enjoying your food. Make healthy-diet changes step by step and have fun experimenting to find new tastes and cooking styles. Eat slowly and pay attention to the experience. “Create a pleasant eatingenvironment," she says. "Sit by a window and enjoy every bite.”
What You Need to Know About Hyperpigmentation
Even small skin traumas like a pimple or bug bite can leave you with complexion-busting dark spots. “This is one of the most common ailments that patients come to see me about,” explains Jeanine Downie, MD, director of Image Dermatology in Montclair, New Jersey. “It’s an annoying condition that affects all skin types, but the good news is that it’s fairly easy to treat.”
Find out how Dr. Downie helps patients treat and avoid marks on their complexions.
Everyday Health: What causes hyperpigmentation?
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Jeanine Downie: Any trauma or inflammation to the skin — either from acne, pimples, bug bites, or simply a bump, cut, or scratch — disrupts the surface layers where you have melanin, responsible for skin’s color. As the skin heals, it leaves behind residual pigmentation and dark spots.
EH: Is there anything you can do to prevent it?
JD: Unfortunately, if you’re prone to these dark spots, it’s tough to prevent them. Still, picking or scratching at an irritation will further traumatize the area, so hands off! You’ll also want to be vigilant about wearing sunscreen. As your skin gets darker, so will those hyperpigmented areas — it’s not like a tan is going to even out the color. Obviously, daily sunscreen wear is a must anyway, but this is just one more reason to protect your skin from UV rays.
EH: What steps can you take to treat it?
JD: The sooner you start taking care of your wound, the better it’ll look once healed. I recommend keeping the wound covered, especially if the skin is broken, and applying a topical healing ointment.
For large cysts or cuts, you may even want to see your dermatologist for a treatment plan. Once the pimple or cut has healed, apply 2% hydroquinone cream, which is available over-the-counter, or 4% hydroquinone, available by prescription from your doctor.
If the topical creams don’t quite do the trick, talk to your dermatologist about chemical peels or laser treatments to completely eliminate more stubborn discoloration.
EH: Is hyperpigmentation more common in people with darker complexions?
JD: No matter your skin color, everyone is susceptible to hyperpigmentation. Still, those with darker complexions seem to hold on to those spots for much longer because they have more melanin in their skin. It also means those hyperpigmented areas are going to be darker and more visible as well. Pregnancy and certain medications can increase your body’s production of melanin, and lead to hyperpigmentation as well.
6 Ways to Prep Your Skin for Summer
Scheduling vacation plans and buying a new swimsuit will mentally prepare you for summer, but your skin may need some help getting ready, too. For gorgeous, smooth skin you'll feel ready to bare, you need to take a few simple steps. Try this head-to-toe refresher to take your skin out of hibernation.
1. Reveal Glowing Skin
Regular exfoliation can be a part of a healthy skin regimen no matter the season; as long as your skin is not sensitive, exfoliation can help you achieve smooth, healthy-looking skin that makes you look more glowing and youthful. “But it must be done with care,” says Doris Day, MD, a dermatologist in New York City. “The goal is to lift off the outer layer of skin cells that are ready to be sloughed off without stripping the skin.”
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Brushes, polishing cloths, and scrubs offer easy ways to smooth away rough spots. Rotating cleansing brushes work by physically buffing off the dead skin cells. Exfoliating cloths, microdermabrasion kits, and scrubs with granular ingredients also operate the same way. “For the body, look for a scrub that contains coarse particles that dissolve over time, like sugar, so you don’t irritate the skin,” says Dr. Day.
Products that chemically exfoliate the skin contain ingredients such as glycolic, salicylic, or polyhydroxy acids that cause the skin to shed its outer layer and reveal the newer layer.
2. Remove Hair Without Irritation
If your summer forecast calls for sunny days at the beach or poolside, you may be putting some effort into removing unwanted hair. But once you rip off the wax strip, it’s also important to care for the skin that’s newly exposed to the elements.
Give your skin some time to recover before rolling out your beach towel or getting active outdoors. “I advise clients to stay out of the sun or heat for at least 48 hours after any hair-removal process,” says Cindy Barshop, owner of Completely Bare spas. “Follicles are vulnerable to irritation, and skin may be sensitive due to any heat or friction from lasers, waxing, or shaving.”
Since most of us don’t plan our hair removal that far in advance, buffer your tender skin with an oil-free sunscreen, wait for it to dry (about 5 minutes), and dust on some talc-free baby powder, says Barshop. To prevent ingrown hairs, it’s helpful to wear loose-fitting clothing and use an after-waxing product that contains glycolic and salicylic acids, which team up to prevent dead skin cells from causing bothersome bumps.
3. Fight UV Rays With Food
All the work you put into making your skin look good won’t be worth it unless you guard it from the sun’s damaging rays, which are strongest during the summer. Surprisingly, you can protect yourself from the inside, too. “In addition to usingsunscreen, eat cooked tomatoes every day if you know you’re going to be in the sun,” says Jessica Wu, MD, assistant clinical professor of dermatology at USC Medical School. According to research, cooked tomatoes are rich in lycopene, an antioxidant that helps fight the effects of UV rays such as redness, swelling, and blistering from sunburn. If you plan to spend a lot of time outdoors, you may benefit from consuming tomato sauce, grilled tomatoes, or even Bloody Marys. “This doesn’t replace sunscreen, but the habit could give you additional protection if you can’t reach your back and miss a spot,” Dr. Wu adds.
4. Clear Up Body Breakouts
It’s no better to have acne on your body than on the face, especially in the heat, when hiding and covering up isn’t an option. The approach to treating acne on the back, chest, and elsewhere on the body is the same as treating facial acne: “Exfoliate regularly, don’t pick, and treat with effective ingredients,” says Day.
Washing with products that contain salicylic acid helps slough off the dead skin cells; a treatment product with micronized benzoyl peroxide can also help by penetrating the skin and killing off the bacteria that cause acne.
If your skin is sensitive, investing in an acne-treating blue light tool may be worth the cost. “You simply wave the light wand over skin for five minutes daily and it helps kill bacteria,” says Leslie Baumann, MD, a dermatologist in Miami. If you have severe body acne, see a dermatologist.
5. Erase Cellulite
First, the good news: Some products may be able to smooth out the undesirable dimples and unevenness of cellulite. The bad news: They won’t get rid of cellulite forever. The smoothing and toning effect, like many good things in life, is fleeting. Still, it may be worth slathering on a toning body lotion to make your skin look and feel tighter for a day at the beach or a special event.
“Products that contain caffeine and theophylline temporarily dehydrate fat cells,” says Dr. Baumann. “However, it’s the massage and the application of the cream that does the work.” The best course of action long-term is to exercise regularly, coupled with targeted massage, suggests Baumann.
Another way to hide cellulite is to apply a fake tan. Take advantage of the newest self-tanners, which have come a long way from the strong-smelling streaky creams or sprays of yesteryear. “There has been so much progress in the formulations — the colors are natural, there’s no streaking, and the scent is so much better,” says Day.
6. Treat Your Feet
If you’ve stuffed your feet inside boots all winter, they probably could use a little TLC for sandal weather. Jump-start your program with a salon pedicure, or if you’re short on time, you can heed Day’s DIY tip, which will help soften feet while you sleep. First, remove thicker skin with a foot file. Apply a rich emollient cream or ointment, then cover the feet in plastic wrap and cotton socks. Leave on overnight. Repeat every day until you achieve smooth skin, then once a week to maintain soft skin.
7 Healthy Habits of the 2016 Presidential Candidates
The New Hampshire primary's in full swing, and if there’s one thing all the presidential hopefuls can agree on, it’s that running for office is the ultimate endurance challenge. They’re canvassing across the country with little time to exercise or sleep, and it doesn’t help that at every stop they’re tempted by unhealthy foods like pizza, pork chops, and pies. So how do the presidential candidates stay healthy and keep their energy levels up during the grueling primary season? Read on to find out!
What Is Guillain-Barré Syndrome?
Guillain-Barré syndrome (GBS) is an illness that can result in muscle weakness or loss of muscle function in parts of the body.
In people with Guillain-Barré syndrome (pronounced GHEE-yan ba-RAY), the body's own immune system attacks the peripheral nervous system.
The peripheral nervous system includes the nerves that connect the brain and spinal cord to the limbs. These nerves help control muscle movement.
Guillain-Barré syndrome is a rare disease.
The Centers for Disease Control and Prevention (CDC) estimates that about 1 or 2 out of every 100,000 people develop GBS each year in the United States.
Anyone can get GBS, but the condition is more common in adults than in children, and more men than women are diagnosed with GBS each year.
Doctors don't know what causes Guillain-Barré syndrome.
Many people with GBS report a bacterial or viral infection (such as the flu) days or weeks before GBS symptoms start.
Less common triggers for GBS may include:
Guillain-Barré syndrome is not contagious — it cannot spread from one person to another.
There are several types of Guillain-Barré syndrome, which are characterized by what part of the nerve cell is damaged.
The most common type of GBS is called acute inflammatory demyelinating polyradiculoneuropathy (AIDP).
In AIDP, the immune system mistakenly attacks the protective nerve covering that helps transmit nerve signals from the brain to other parts of the body.
The first symptoms of Guillain-Barré syndrome often include feelings of tingling or weakness in the feet and legs. These feelings may spread to the arms and face.
The chest muscles can also be affected. Up to a quarter of people with GBS experience problems breathing.
In very severe cases, people with GBS may lose all muscle function and movement, becoming temporarily paralyzed.
Signs and symptoms of Guillain-Barré syndrome may include:
What Is Binge Eating Disorder?
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It's unclear what causes binge eating disorder.
Like other eating disorders, BED is probably caused by a combination of genetic, psychological, and social factors.
Some risk factors for binge eating disorder include:
People with binge eating disorder have frequent bingeing episodes, typically at least once a week over the course of three months or more.
Binge eating episodes are associated with three or more of the following:
Some people also display behavioral, emotional, or physical characteristics, such as:
If you have binge eating disorder, you should seek help from a specialist in eating disorders, such as a psychiatrist or psychologist.
There are several treatments available for BED. Treatment options may include:
If you have ropy, blue blood vessels in your legs, you may think that they’re unsightly but don't cause any overt symptoms. Yet for some people, varicose veins can cause skin damage and, even worse, lead to dangerous blood clots.
They’re incredibly common: Varicose veins affect about one in four U.S. adults, or about 22 million women and 11 million men between ages 40 and 80.
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Your leg veins face an uphill battle as they carry blood from your toes to your heart. Small flaps, or valves, within these vessels prevent blood from getting backed up on this journey, and the pumping action of your leg muscles helps push the blood along.
But if these valves weaken, blood can pool — primarily in the veins of your legs — increasing pressure in the veins. As a result of this increased pressure, your body tries to widen the veins to compensate, causing them to bulge and thicken, and leading to the characteristic twisted appearance of varicose veins.
To help you learn the facts about these enlarged veins, we've set the record straight on 10 sometimes confusing pieces of information, including who gets varicose veins and why, health problems they can cause, and treatment options.
“A lot of people are told by primary care doctors or others that varicose veins are a cosmetic issue only, when oftentimes they can be much more than that,” saysKathleen D. Gibson, MD, a vascular surgeon practicing in Bellevue, Washington.
“A significant percentage of patients with varicose veins will eventually develop symptoms,” says Pablo Sung Yup Kim, MD, assistant professor of surgery at Mount Sinai's Icahn School of Medicine in New York City. “The most common include dull achiness, heaviness, throbbing, cramping, and swelling of the legs.” Other symptoms include severe dryness and itchiness of the skin near varicose veins. People with varicose veins are also at an increased risk for a dangerous type of blood clot known as deep vein thrombosis.
Other not-so-common signs and symptoms, found in less than 10 percent of patients, include bleeding, skin discoloration, skin thickening, and ulcer formation — all due to varicose veins, says Kim. Unfortunately, once you have skin damage, it’s usually permanent.
“It’s very important to seek medical advice if you have varicose veins and experience symptoms — before changes in the skin are irreversible,” he says.
Aging definitely worsens varicose veins, though not everyone gets them. “It's a degenerative process that gets worse and more prominent as we age,” says Dr. Gibson. But young people can get varicose veins, too. While the average age of patients treated in Gibson’s practice is 52, she and her colleagues have treated patients as young as 13.
If you've got varicose veins, it may run in your family. “The cause of varicose veins is primarily genetic,” Gibson explains.
Changes in hormone levels also come into play as a risk factor for varicose veins. “Your risk can be made worse, especially by pregnancy,” she adds.
While varicose veins are more common in women, men get them, too. About one-quarter of adult women have some visible varicose veins, compared to 10 to 15 percent of men.
Steve Hahn, 51, of Kirkland, Washington, first noticed in his twenties that he had varicose veins in his left leg after he sprained his ankle playing basketball. When he injured his knee about 10 years ago, he noticed that the varicose veins had become more extensive.
“After about five years of thinking about it, I finally had them treated,” he says. “Both of my legs felt very heavy all of the time at this point, as opposed to just after walking a golf course or playing tennis or basketball.”
After treatment, Hahn says, “I feel like I have new legs.” The heaviness is gone, as is the ankle swelling, which he didn't know was related to the varicose veins. And as a side benefit, he adds, he looks better in shorts.
Exercise — including running — is usually a good thing for your veins. “Exercise is always good for the circulation,” Kim says. “Walking or running can lead to more calf-muscle pumping and more blood returning to the heart.”
“Being a runner doesn’t cause varicose veins,” adds Gibson, though there's controversy about whether exercise makes them worse or not.” Compression stockings can help prevent blood from pooling in your lower legs during exercise. “For patients who haven't had their varicose veins treated and are running, I recommend compression. When you’re done running and are cooling off, elevate your legs,” she says.
While the varicose veins you notice are right at the surface of the skin, they occur deeper in the body, too, where you can't see them. “It really depends on the makeup of the leg,” Gibson says. “If you've got a lot of fatty tissue between the muscle and the skin, you may not see them. Sometimes surface veins are the tip of the iceberg and there's a lot going on underneath.”
If you have a job that requires you to be on your feet a lot — as a teacher or flight attendant, for example — you may be more bothered by varicose veins. But the jury's still out on whether prolonged standing actually causes varicose veins. “People tend to notice their varicose vein symptoms more when they’re standing or sitting,” Gibson explains.
RELATED: Steer Clear of These 9 Artery and Vein Diseases
Your lifestyle does matter, because obesity can worsen varicose veins, and getting down to a healthy weight can help ease symptoms. Becoming more physically active is also helpful. “Wearing compression stockings, doing calf-strengthening exercises, and elevating your legs can all improve or prevent varicose veins,” saysAndrew F. Alexis, MD, MPH, chairman of the dermatology department at Mount Sinai St. Luke's and Mount Sinai Roosevelt in New York City.
The only treatment available for varicose veins used to be a type of surgery called stripping, in which the vein is surgically removed from the body. That’s no longer the case. While this procedure is still the most commonly used varicose vein treatment worldwide, according to Gibson, minimally invasive procedures that don't leave scars have become much more popular in the United States.
Endothermal ablation, for example, involves using a needle to deliver heat to your vein, causing it to close and no longer function. While the procedure doesn't leave a scar, it can be painful, and you may have to undergo sedation before being treated. “You have to have a series of injections along the vein to numb it up; otherwise, you wouldn't be able to tolerate the heat,” Gibson explains. You may need to take a day off from work to recover, as well as a few days off from the gym.
Some medications, called sclerosing agents, close a vein by causing irritation. Others are adhesives that seal a vein shut and don’t require the area to be numbed. Gibson and her colleagues have helped develop some of the new technologies and products used in treating varicose veins, including adhesives.
Milder varicose veins can be treated by dermatologists with non-invasive approaches, such as laser therapy and sclerotherapy, says Dr. Alexis. “For more severe cases where symptoms may be involved, seeing a vascular surgeon for surgical treatment options is advised.”
Although treatment for varicose veins means losing some veins, you have plenty of others in your body that can take up the slack, explains Gibson. “The majority of the blood flow in veins in the leg is not on the surface at all; it's in the deep veins within the muscle,” she says. “Those deep veins … are easily able to take over for any veins that we remove on the surface.”
Newer treatments have quicker recovery times. “These procedures can be performed in an office within 20 to 30 minutes with no recovery time. Patients can usually return to work or daily activities on the same day,” Kim says.
Treatments are effective, but they aren't a cure, Gibson says. Sometimes, varicose veins can make a repeat appearance after treatment. “What I tell my patients is it's kind of like weeding a garden,” she says. “We clear them all out, but that doesn't mean there's never going to be another dandelion popping out.”
10 Essential Facts About Ovarian Cancer
Statistically speaking, ovarian cancer is relatively rare: It represents just 1.3 percent of all new cancer cases in the United States each year, according to the National Cancer Institute (NCI). But although its numbers are small, the fear factor for many women may be disproportionately large.
We spoke to two leading ovarian cancer experts: Robert J. Morgan, Jr., MD, professor, and Mihaela C. Cristea, MD, associate clinical professor, of the medical oncology and therapeutics research department at City of Hope, an NCI-Designated Comprehensive Cancer Center in Duarte, California.
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Here are 10 essential facts about ovarian cancer that you should know:
1. About 20,000 women in the United States are diagnosed with ovarian cancer each year. As a comparison, nearly 250,000 women will be diagnosed with breast cancer this year, according to the American Cancer Society. Of the women diagnosed with ovarian cancer, 90 percent will be older than 40; most ovarian cancers occur in women 60 or older, according to the CDC.
2. You should see your doctor if you experience any of these ovarian cancer symptoms:
It’s important to pay attention to your body and know what’s normal for you. If you have abnormal vaginal bleeding or have any of the other symptoms for two weeks or longer, see your doctor right away.
These symptoms can be caused by many different problems, but it’s best to have them evaluated, suggests the University of Texas MD Anderson Cancer Center.
3. It’s tricky to pinpoint early, milder symptoms of ovarian cancer. However, the findings of a study published in Cancer in 2007 point to a cluster of vague symptoms that may suggest the need for ovarian cancer testing, says Dr. Morgan. In the study, researchers linked these symptoms to the possibility of ovarian cancer:
If a woman experiences these symptoms on more than 12 days a month for less than one year, she should insist that her doctor perform a thorough ovarian evaluation, says Morgan. This might include the CA-125 blood test or atransvaginal ultrasound exam.
4. Early detection can mean a better prognosis. When detected early enough, ovarian cancer can be cured. “Stage 1 and stage 2 ovarian cancer is curable about 75 to 95 percent of the time, depending on the tumor grade and cell type,” says Morgan. But because this cancer occurs deep inside the body’s pelvic region, it is often diagnosed in later stages, he says. The cure rate for stage 3 ovarian cancer is about 25 to 30 percent, and for stage 4 it's less than 5 percent, he adds.
RELATED: Overcoming Ovarian Cancer, Twice
5. Ovarian cancer has several key risk factors. These include:
6. Ovarian cancer is not a single disease. In reality, it’s a diverse group of cancers that respond to different treatments based on their molecular characteristics, says Dr. Cristea. Treatment will also depend on other health conditions, such as diabetes or heart problems, that a woman might have.
7. Ovarian cancer treatments are evolving and improving all the time.“Immunotherapy is emerging as a new treatment option for many malignancies, including ovarian cancer,” says Cristea. In another recent development, the firstPARP inhibitor, a DNA-repair drug, has been approved for women with BRCA-mutated ovarian cancer when chemotherapy hasn’t worked. “Women should also ask their doctors about clinical trials that are evaluating immunotherapy as well as other new treatments,” she adds.
8. Surgery may prevent ovarian cancer in women at very high risk. For women who carry the BRCA or other genes that predispose them to ovarian cancer, doctors often recommend surgery to remove the ovaries and fallopian tubes.Angelina Jolie, the actor and human rights activist, decided to have this surgery in March 2015. “Removing the ovaries can decrease the risk of developing the disease by 98 percent, and can substantially decrease the risk of developing breast cancer,” notes Morgan. Women in this very high-risk group should opt for this surgery after they’ve completed childbearing at around age 35, he notes.
9. Even after remission, ovarian cancer can still respond to treatment. “About 80 to 90 percent of ovarian cancer patients will achieve remission after chemotherapy treatment,” says Morgan. However, many of those women will later experience a recurrence of the cancer. The longer the remission, notes Morgan, the better the chances are for achieving a second remission.
10. It’s best to see an ovarian cancer specialist. When you’ve been diagnosed with ovarian cancer, getting a referral to an ovarian cancer specialist is a wise move, says Cristea. If you’re having surgery, it’s best to have a gynecologic oncologist perform the operation instead of a gynecologist, she adds. And to make sure you’re getting state-of-the-art treatment, consider seeking a second opinion at a NCI-Designated Cancer Center.
Do you have trouble following a conversation in a noisy room? Do other people complain that you have the television turned up too loud? If the answer to either of those questions is yes, you may already have some degree of hearing loss.
Hearing loss can start at any age. According to the National Academy on Aging and Society, the number of affected Americans between the ages of 45 and 64 has increased significantly since 1971. But it’s much more common in seniors: Some 40 percent of the 20 million Americans who have hearing loss are 65 or older.
Contrary to popular belief, however, hearing loss is not an inevitable part of aging. Some causes of hearing loss can be prevented, and most types of hearing loss can be helped.
There are three basic types of hearing loss:
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If you are having trouble hearing or develop sudden deafness, you need to get your hearing checked as soon as possible. Sudden deafness is a serious symptom and should be treated as a medical emergency. For many people, though, hearing loss may be gradual and not obvious. Here are seven warning signs to watch out for:
If you think you have any kind of hearing loss, the place to start is with your doctor. Whether your hearing loss is gradual or sudden, your doctor may refer you to an audiologist (a medical specialist in hearing loss) or an otolaryngologist (a medical doctor specializing in disorders of the ear).
Depending on the cause and type of your hearing loss, treatment may be as simple as removing ear wax or as complicated as reconstructive ear surgery. Sensorineural hearing loss can't be corrected or reversed, but hearing aids and assistive devices can enhance most people’s hearing. For those with profound hearing loss approaching deafness, an electronic hearing device, called a cochlear implant, can even be implanted in the ear.
One type of hearing loss is 100 percent preventable: that due to noise exposure. Noise is measured in units called decibels: Normal conversation is about 45 decibels, heavy traffic may be about 85 decibels, and a firecracker may be about 120 decibels. Loud noise — anything at or above 85 decibels — can cause damage to the cells in the inner ear that convert sound into signals to the brain. Here are some tips for avoiding noise-induced hearing loss:
You should also see your doctor if you have any symptoms of ear pain, fullness, or ringing, or if you experience any sudden change in your hearing. These symptoms could be early warnings of preventable hearing loss.
Hearing loss or deafness can have a serious effect on social well-being. It can cut you off from the world around you. Know the causes of hearing loss, and practice hearing loss prevention to preserve the hearing you still have.
Depression Screening Should Include All Pregnant, Postpartum Women
All U.S. adults, including pregnant and postpartum women, should be screened for depression by their family doctor, the nation's leading preventive medicine panel recommends.
Further, doctors need to follow through and get treatment for anyone who tests positive for depression, the U.S. Preventive Services Task Force concluded in an update of its depression screening guidelines.
This is the first time the panel has specifically advocated depression screening in pregnancy and shortly after giving birth. It cited a U.S. study that found that 9 percent of pregnant women and more than 10 percent of postpartum women exhibited signs of major depression.
The American College of Obstetricians and Gynecologists (ACOG) applauded the recommendation.
"Because fewer than 20 percent of women in whom perinatal depression is diagnosed self-report their symptoms, routine screening by physicians is important for ensuring appropriate follow-up and treatment," said ACOG president Dr. Mark DeFrancesco in a statement.
Depression can harm both the child and mother, interfering with their interactions and affecting social relationships and school performance, the panel noted. Risk factors during pregnancy and after delivery include poor self-esteem, child-care stress, prenatal anxiety and decreased social support, the report said.
The new report -- published Jan. 26 in the Journal of the American Medical Association -- updates a similar recommendation the panel issued in 2009 that called for routine screening of adults.
In general, primary care physicians should be able to treat most cases of uncomplicated depression, and refer more complex cases to a psychiatrist, said Dr. Michael Pignone, a member of the task force and director of the University of North Carolina's Institute for Healthcare Quality Improvement.
"That's part of our job," Pignone said.
Options for treatment include therapy with a psychologist or licensed clinical social worker or antidepressant medications.
The task force is an independent, volunteer panel of national experts in preventive medicine. It issues recommendations, and revisits them on a regular basis to make sure that medical evidence still supports the guidelines.
RELATED: 9 Depression Types to Know
Depression is among the leading causes of disability in persons 15 years and older, the panel noted.
Millions of adults suffer from depression and don't know it, said Dr. Michael Thase, a professor of psychiatry at the University of Pennsylvania Perelman School of Medicine.
At any given time, between 5 percent and 10 percent of U.S. adults suffer from a depressive disorder, but half receive no treatment for their depression, Thase said.
The task force's depression guidelines are aimed at detecting and helping those adults who unknowingly have depression, Pignone said.
"This is about screening, not about diagnosing people who come to a doctor's office saying, 'I feel depressed.' The potential value of screening is in those people who would not be found as part of regular clinical care," he said.
Some people may not want to acknowledge they are depressed because there is a stigma around mental illness, Pignone said. Others might just think they are feeling blue, and will get over it.
"In some people, their symptoms may seem more physical to them," he added. For example, depression might cause stomach pain, headaches or sleeping problems.
The task force did not recommend any particular questionnaire for depression screening, because "there are many good tools and there's no single tool that should be recommended above others," Pignone said.
The most common screening tool, the Patient Health Questionnaire, consists of 10 simple questions that can be answered in minutes, according to the U.S. Department of Health and Human Services.
The task force also could not recommend how regularly people should be screened, because not enough research has been done in that area, Pignone said.
"The task force recommendation is that people should be screened at least once," he said. "For the meantime, clinicians should use their judgment about the risk of depression in their patients, in deciding how often to screen."
However, the task force did emphasize the need to follow up a positive screening with treatment.
Dr. Michelle Riba, a former president of the American Psychiatric Association, agreed that primary care doctors should be able to treat most patients with depression.
However, Riba added that doctors should develop a relationship with a psychiatrist they can consult on cases of depression. The psychiatrist could talk with the practitioner on the phone, review patient charts, and help decide the best course of action.
Doctors also should be open to other forms of treatment for depression, such as cognitive-behavioral therapy or light therapy, said Elizabeth Saenger, a psychologist in private practice in New York City.
Light therapy affects the body's production of the hormone serotonin, and studies have shown it can help alleviate depression symptoms, Saenger said.
It makes sense for primary care doctors to lead the way on depression screening because they see patients most often, said Dr. Alan Manevitz, a psychiatrist with Lenox Hill Hospital in New York City.
Treating depression can help patients face other health problems with which they are struggling. "As depression gets worse, so many other chronic illnesses also get worse," Manevitz said. "People don't take care of their health as well when they are depressed."
More Evidence That Depression Shortens Lives
People with depression tend to die earlier than expected -- a pattern that has grown stronger among women in recent years, new research finds.
The study followed thousands of Canadian adults between 1952 and 2011. Overall, it found people with depression had a higher death rate versus those without the mood disorder.
The link only emerged among women starting in the 1990s. Yet by the end of the study, depression was affecting men's and women's longevity equally.
The findings do not prove that depression itself shaves years off people's lives, said lead researcher Stephen Gilman.
The study could not account for the effects of physical health conditions, for example.
"So one explanation could be that people with depression were more likely to have a chronic condition," said Gilman, of the U.S. National Institute of Child Health and Human Development.
RELATED: Can 'Magic Mushrooms' Kick-Start Depression Treatment?
But even if that were true, he added, it would not mean that depression bears no blame -- because depression can take a toll on physical health.
"Many studies have found that people with depression have higher risks of heart disease and stroke, for example," Gilman said.
The findings are based on 3,410 Canadian adults who were followed for up to several decades. The first wave of participants was interviewed in 1952, the next in 1970, and the final in 1992.
At each wave, roughly 6 percent of adults had depression, based on a standard evaluation.
And on average, those people had a shorter life span. For example, a 25-year-old man who was depressed in 1952 could expect to live another 39 years, on average. That compared with 51 years for a man without depression.
Men with depression at any point had a higher risk of dying over the coming years, versus those free of the disorder.
The picture was different for women, though. The connection between depression and mortality only surfaced in the 1990s.
Women with depression at that point were 51 percent more likely to die by 2011, compared with other women. That brought their risk on par with depressed men.
The reasons are unclear. "Why would depression be less toxic to women at one time point than another?" Gilman said.
He speculated that societal shifts have some role. Women in recent decades have been much more likely to juggle work and home life, or be single mothers, for example.
Another possibility, Gilman said, is that women tend to suffer more severe depression these days.
There was some evidence that the impact of depression lessened over time. Men with depression in 1952 no longer showed a higher death risk after 1968, for example -- unless they also had depression at the later interviews, too.
As for causes of death, there was no evidence that suicides explained the risks among people with depression.
"There were actually few suicides," Gilman said. "People with depression died of the same causes that other people did -- like cardiovascular disease and cancer."
Dr. Aaron Pinkhasov is chairman of behavioral health at NYU Winthrop Hospital in Mineola, N.Y.
He said depression can indirectly shorten life span in a number of ways. Depressed people are less able to maintain a healthy lifestyle, and are more vulnerable to smoking and drinking. They may also be less equipped to manage any physical health conditions.
"Once depression sets in, you may not have the motivation or energy," said Pinkhasov, who was not involved with the research.
Gilman said his study can't say whether treating depression erases the higher death risk associated with it.
But, Pinkhasov said, there is evidence that depression treatment can help people better control high blood pressure and diabetes, for example.
He stressed that there are various effective treatments -- from "talk therapy" to medication.
"Don't blame yourself for being 'weak,' or tell yourself you should just snap out of it," Pinkhasov said.
John Hamilton, a counselor at Mountainside Treatment Center in Canaan, Conn., agreed.
He said that women, in particular, can have a "sense of shame" over mental health symptoms in part because they feel they need to be the rock of the family. "They might even have people around them saying, 'Snap out of it, you have kids,'" said Hamilton, who also had no role in the study.
"But depression is no different from any other chronic disease," he said. "We need to have a compassionate, nonjudgmental approach to it."
The results were published Oct. 23 in the journal CMAJ.
6 Easy and Amazing Oatmeal Recipes to Try This Week
Ask anyone what their favorite breakfast is, and you’ll likely get answers ranging from veggie omelets to sugary cinnamon buns. But how many people can say their favorite morning meal is oatmeal? Well, that’s all about to change. Not only is oatmeal super healthy (it’s packed with belly-filling fiber), but it’s also incredibly versatile. Whether you prefer the grains sweet or savory — or packed with protein or healthy fats — we have the right recipe for you. And remember that no matter which flavor combination you choose, one thing is guaranteed: You’ll never look at oatmeal the same way again.
Tomato Basil Oatmeal
Sweet oatmeal recipes are easy enough to find, but savory ones? Those are a little harder to pull off. With its tomato puree, pine nuts, fresh herbs, and Parmesan cheese, Oatgasm’s tomato and basil oatmeal reminds us of a lower-carb bowl of pasta — one that you’ll want to eat for breakfast, lunch, and dinner. Mangia!
Slow Cooker Overnight Oatmeal
Don’t have time to cook breakfast in the morning? No problem. Just toss 2 cups of oats into a slow cooker, top with some dried berries, and add water. Wait 90 minutes, and voila! With just 193 calories, this slow cooker overnight oatmeal will be your new favorite breakfast.
Blueberry Muffin Overnight Oats
Our love of overnight oats continues with this mouthwatering blueberry version from Eat Yourself Skinny. (Seriously, how gorgeous is this?) The Greek yogurt and chia seeds add an extra shot of protein (13.4 grams in one jar!) and a chewy, flavorful texture. And did we mention it only takes a few minutes to make?
Date-Sweetened Apple Pie Oatmeal
This gluten-free apple pie oatmeal from the Minimalist Baker is sweetened with dates, apple slices, and a dash of honey. It’s part crispy, part thick and creamy, and all parts totally delicious. Plus, it’s easy to mix and match this base recipe with other toppings — think: toasted nuts and flaxseed.
5-Minute Oatmeal Power Bowl
Who says comfort food can’t be healthy, too? This oatmeal power bowl from Oh She Glows is not only delicious, but it also lives up to its belly-filling promise: laden with chia seeds, almonds, and cinnamon, it’s an instant, energizing way to start your day.
Raspberry-Almond Overnight Oatmeal
Breakfast doesn’t get much easier than this raspberry almond oatmeal. Simply combine oats, milk, yogurt, almonds, chia seeds, and a dash of almond extract in a pint-sized mason jar, then shake, stir, and refrigerate. It’s packed with healthy ingredients, and served up in a perfect portion size, too!
Herbal remedy isn't regulated, and can have side effects and serious drug interactions.
Herbal remedy isn't regulated, and can have side effects and serious drug interactions.
St. John's wort is a popular herbal therapy for depression, but a new Australian study highlights the fact that "natural" does not always equal "safe."
Using reports filed with Australia's drug safety agency, the researchers found that adverse reactions to St. John's wort were similar to those reported for the antidepressant fluoxetine -- better known by the brand name Prozac.
Those side effects included anxiety, panic attacks, dizziness, nausea and spikes in blood pressure, the researchers reported in the July issue of Clinical and Experimental Pharmacology and Physiology.
"It's concerning to see such severe adverse reactions in our population, when people believe they are doing something proactive for their health with little risk," lead researcher Claire Hoban, of the University of Adelaide, said in a university news release.
Research has shown that St. John's wort can help ease mild to moderate depression. But the fact that it works also means there is a risk of side effects, said Dr. Samar McCutcheon, a psychiatrist at Ohio State University Wexner Medical Center in Columbus.
"Even if the bottle says 'natural' or 'herbal,' it still has ingredients that are active in your body," said McCutcheon, who was not involved in the study.
It has long been recognized that St. John's wort can have significant side effects and interact with certain medications, McCutcheon pointed out.
But many consumers may not know that, she noted, largely because dietary supplements are not regulated in the way that drugs are.
"I definitely think this [lack of awareness] is still an issue," McCutcheon said. "People think St. John's wort is safe because they can buy it at a health food store."
In the United States, dietary supplements do not have to be studied for safety and effectiveness before they reach the market.
"Plus," McCutcheon said, "you're relying on companies to make sure these products include the ingredients they're supposed to, and keep out ingredients that they shouldn't."
The situation is similar in Australia, and many consumers there are unaware that supplements are largely unregulated, according to Hoban's team.
RELATED: 7 Supplement Risks Every Woman Should Know About
The researchers based their findings on doctors' reports to Australia's national agency on drug safety. Between 2000 and 2013, there were 84 reports of adverse reactions to St. John's wort, and 447 reports on Prozac.
But since those are voluntary reports, they do not reflect the actual rate of side effects from either therapy, according to the researchers. And, Hoban said, bad reactions to St. John's wort are particularly likely to go unreported, since the herb is often not even considered a drug.
According to McCutcheon, it's important for people with depression symptoms to see a health professional before self-medicating with St. John's wort. "That will help ensure you have the right diagnosis," she said.
If your symptoms are actually part of a different disorder, St. John's wort may be ineffective -- or possibly even risky. For example, McCutcheon said that in people with bipolar disorder, the herb might fuel a manic episode.
But possibly the biggest concern, she said, is the potential for St. John's wort to interact with commonly used medications.
The herb can dampen the effectiveness of birth control pills, blood thinners and heart disease drugs, along with some HIV and cancer drugs, according to the U.S. National Center for Complementary and Integrative Health.
What's more, it can interact with antidepressants. It's not clear exactly how St. John's wort works, McCutcheon said, but it's thought to boost levels of the brain chemical serotonin -- which is how the most commonly used antidepressants work.
"If you use the two together, you run the risk of having too much serotonin," she said. And that raises the risk of a potentially fatal condition called serotonin syndrome, whose symptoms include confusion, tremors, diarrhea and a drop in body temperature.
Some side effects of St. John's wort are caused by the herb itself, such as skin rash that's worsened by sunlight, said Dr. John Reed, director of inpatient services at the University of Maryland's Center for Integrative Medicine in Baltimore.
But the main concern is still its potential for interacting with other medications, he said. "Compared with other herbs, St. John's has more drug interactions," Reed explained. "So if you're using it, don't take other medications unless it's under medical supervision."
He added that anyone on any medication should do some homework before starting an herbal product. "Go online and do a search for drug interactions. Ask your pharmacist or doctor," Reed advised.
"Unfortunately," he said, "this type of information [on drug interactions] doesn't have to be printed on product labels."
The bottom line, according to McCutcheon, is that people with depression should talk to their providers about any supplements they take, or want to take. And those providers, she said, should be willing to have nonjudgmental discussions.
"I want all my patients to be comfortable enough to bring up anything with me," McCutcheon said.
Light Box Might Help Nonseasonal Depression, Too
Light therapy, a treatment for a kind of depression known as seasonal affective disorder (SAD), may also benefit nonseasonal depression, a new study indicates.
"The combination of light and an antidepressant seems to work very well for treating nonseasonal depression," said study leader Dr. Raymond Lam, a professor and head of the Mood and Anxiety Disorders Program at the University of British Columbia in Canada.
Depression, a leading cause of disability worldwide, affects one in 20 people, according to background information with the study. Current treatments include psychotherapy and antidepressant medication, but recurrent episodes are common.
Since bright light treatment is used for people whose seasonal depression occurs in the darker months, the researchers hypothesized it might also lift depression that isn't brought on by light deprivation.
Lam and his team randomly assigned 122 adults with major depression not related to seasonal affective disorder to one of four groups. One group got 30 minutes of bright light treatment a day and took a placebo pill, while another used a device that was not light therapy and took the antidepressant fluoxetine (Prozac). A third group took a placebo pill and used a placebo device, while a fourth took Prozac and got light therapy.
The researchers followed the men and women for eight weeks, looking to see how many went into remission -- defined as having normal scores on a widely used depression scale.
"About 60 percent of the patients who got the combination [Prozac plus light] treatment went into remission with their symptoms compared to about 40 percent on light therapy alone," Lam said.
RESEARCH: 12 Ways to Treat Seasonal Depression
The antidepressant alone was not superior to placebo medication. Only about 30 percent of those on placebo medication and sham light treatment had remission, as did just 20 percent of those on Prozac with sham light treatment.
Light therapy alone was better than placebo, but not from a statistically significant point of view, Lam said.
Experts can't say for sure why light therapy works, but for seasonal affective disorder they think it may help correct disturbances in the body's circadian rhythms, or internal clock.
The same may be true for nonseasonal depression, Lam said. "Another theory is that light affects neurotransmitters in the brain such as serotonin [which affects mood]," he said. Or both could play a role, he added.
One limitation of the study, published online Nov. 18 in JAMA Psychiatry, is that patients' natural light exposure was not measured, the researchers said.
Simon Rego is director of psychology training at Montefiore Medical Center and an associate professor at Albert Einstein College of Medicine in New York City. He said the study is the first well-designed comparison of light therapy and the combination of light therapy and antidepressant medications in adults with nonseasonal major depressive disorder.
"In this case, the authors found that the light treatment, whether delivered alone or particularly when delivered in combination with an antidepressant medication, was efficacious in the treatment of nonseasonal [depression] and, just as important, the treatments were well-tolerated by the subjects," Rego said.
"It appears that light therapy, which is already seen as an effective treatment for seasonal affective disorder, may also be appropriate for nonseasonal [depression]," he added.
However, questions remain, Lam said, such as how long the combination treatment should continue.
Light boxes are sold at drugstores and other locations, Lam said, for less than $100 to $300. Some insurance plans cover them, he said.
Recommended treatment involves sitting in front of the fluorescent light box for a half hour daily as soon as possible after waking up. Lam said this can be done while eating breakfast or working on the computer.
The Canadian Institutes of Health Research funded the study. Lam reports serving as a consultant to or receiving honoraria for speaking from various pharmaceutical companies, including Eli Lilly and Co., which makes Prozac.
Depression and Substance Abuse
Depression often feeds a substance abuse problem, but the opposite may also be true. Find out just how intertwined these two conditions are.
Mood disorders, like depression, and substance abuse go together so frequently that doctors have coined a term for it: dual diagnosis. The link between these conditions is a two-way street. They feed each other. One problem will often make the other worse, according to the Anxiety and Depression Association of America (ADAA).
About 20 percent of Americans with an anxiety or mood disorder, such as depression, also have a substance abuse disorder, and about 20 percent of those with a substance abuse problem also have an anxiety or mood disorder, the ADAA reports.
Compared with the general population, people addicted to drugs are roughly twice as likely to have mood and anxiety disorders, and vice versa, according to the National Institute on Drug Abuse (NIDA).
The Shared Triggers of Depression and Substance Abuse
When it comes to substance abuse and depression, it isn't always clear which one came first, although depression may help predict first-time alcohol dependence, according to a study published in 2013 in the Journal of Clinical Psychiatry.
The conditions share certain triggers. Possible connections between depression and substance abuse include:
The brain. Similar parts of the brain are affected by both substance abuse and depression. For example, substance abuse affects brain areas that handle stress responses, and those same areas are affected by some mental disorders.
Genetics. Your DNA can make you more likely to develop a mental disorder or addiction, according to research published in 2012 in Disease Markers. Genetic factors also make it more likely that one condition will occur once the other has appeared, NIDA reports.
Developmental problems. Early drug use is known to harm brain development and make later mental illness more likely. The reverse also is true: Early mental health problems can increase the chances of later drug or alcohol abuse.
The Role of Environment
Environmental factors such as stress or trauma are known to prompt both depression and substance abuse.
Family history is another factor. A study published in the Journal of Affective Disorders in 2014 found that a family history of substance abuse is a significant risk factor for attempted suicide among people with depression and substance abuse.
These types of dual diagnosis may also be traced back to a time in early life when children are in a constant process of discovery and in search of gratification, according to David MacIsaac, PhD, a licensed psychologist in New York and New Jersey and president of the New York Institute for Psychoanalytic Self Psychology.
RELATED: 6 Depression Symptoms You Shouldn’t Ignore
Any interruption or denial of this natural discovery process can manifest clinically and lead people to believe that everything they feel and think is wrong, he explains.
This idea, which Dr. MacIsaac says is based on the work of Crayton Rowe, author of the book Empathic Attunement: The 'Technique' of Psychoanalytic Self Psychology, challenges the idea that people dealing with depression try to self-medicate using drugs or alcohol. In fact, people with a dual diagnosis may be doing just the opposite, MacIsaac suggests.
"Individuals who are severely depressed drink to feed this negativity," he explains. "Initially it's soothing, but only for about 15 minutes. After that individuals sink deeper and deeper and feel worse than they did before."
For these people, MacIsaac points out, negativity is "where they get their oxygen." Any inclination that treatment is working will trigger a need to go back into the black hole of negative discovery, and alcohol will intensify their depression, he adds.
Why Simultaneous Treatment Is Important
Successful recovery involves treatment for both depression and substance abuse. If people are treated for only one condition, they are less likely to get well until they follow up with treatment for the other.
If they are told they need to abruptly stop drinking, however, depressed people with a substance abuse problem may be reluctant to undergo treatment, MacIsaac cautions. "They cling to drinking because they are terrified of losing that negativity," he says.
People with dual diagnoses must understand the root of their issues on a profound level, MacIsaac says. Once they understand, he says, they may have the ability to change. Treatment for depression and substance abuse could involve therapy, antidepressants, and interaction with a support group.
If you think you need treatment but are unsure where to start, the American Psychological Association provides the following suggestions:
Ask close friends and relatives whether they have recommendations for qualified psychologists, psychiatrists, or other mental health counselors.
Find out whether your state psychological association has a referral service for licensed mental health professionals.
Resting Heart Rate for MEN Or WOMEN
Resting Heart Rate for MEN |
||||||
Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
---|---|---|---|---|---|---|
Athlete | 49-55 | 49-54 | 50-56 | 50-57 | 51-56 | 50-55 |
Excellent | 56-61 | 55-61 | 57-62 | 58-63 | 57-61 | 56-61 |
Good | 62-65 | 62-65 | 63-66 | 64-67 | 62-67 | 62-65 |
Above Average | 66-69 | 66-70 | 67-70 | 68-71 | 68-71 | 66-69 |
Average | 70-73 | 71-74 | 71-75 | 72-76 | 72-75 | 70-73 |
Below Average | 74-81 | 75-81 | 76-82 | 77-83 | 76-81 | 74-79 |
Poor | 82+ | 82+ | 83+ | 84+ | 82+ | 80+ |
Resting Heart Rate for WOMEN |
||||||
Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
---|---|---|---|---|---|---|
Athlete | 54-60 | 54-59 | 54-59 | 54-60 | 54-59 | 54-59 |
Excellent | 61-65 | 60-64 | 60-64 | 61-65 | 60-64 | 60-64 |
Good | 66-69 | 65-68 | 65-69 | 66-69 | 65-68 | 65-68 |
Above Average | 70-73 | 69-72 | 70-73 | 70-73 | 69-73 | 69-72 |
Average | 74-78 | 73-76 | 74-78 | 74-77 | 74-77 | 73-76 |
Below Average | 79-84 | 77-82 | 79-84 | 78-83 | 78-83 | 77-84 |
Poor | 85+ | 83+ | 85+ | 84+ | 84+ | 84+ |
8 Healthy Game Day Snacks for Football Season
1 / 9 Skip the Takeout and Whip Up These 8 Winning Snacks
Even if you're not a football fanatic, game day is always an excuse to watch a good matchup, spend time with family and friends, and especially to eat your favorite foods. Nachos, chili, cheese dips — your upcoming game-day gathering will probably boast some of the best non-holiday spreads of the year. Game on! This year, it’s not about what foods you should avoid; instead, we scoured our favorite blogs for healthier game day dishes that score major points for flavor, originality, and nutrition. One look at these winning recipes and you won’t want to order out.
Plastics Chemical Tied to Changes in Boys' Reproductive Development
When expectant mothers are exposed to plastics chemicals called phthalatesduring the first trimester, their male offspring may have a greater risk of infertility later in life, a new study suggests.
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Boys exposed to the chemical diethylhexyl phthalate (DEHP) may be born with a significantly shorter anogenital distance than those not exposed to these chemicals. Anogenital distance is the distance between the anus and the genitals. A shorter anogenital distance has been linked to infertility and low sperm count, the researchers explained.
"We saw these changes even though moms' exposure to DEHP has dropped 50 percent in the past 10 years," said lead researcher Shanna Swan, a professor of preventive medicine and obstetrics, gynecology and reproductive medicine at the Icahn School of Medicine at Mount Sinai in New York City.
"Therefore, we have not found a safe level of phthalate exposure for pregnant women," she contended.
Swan said that this study cannot prove that these boys will have fertility problems as adults or that DEHP causes these problems. However, animal studies have implicated the chemical in male reproductive problems. Based on the data from this study, Swan believes there is a strong association between exposure to DEHP and fertility in human males.
DEHP is used to soften plastics. Most exposure results from eating foods that pick up the chemical during processing, Swan said.
RELATED: 10 Toxic Household Items You Should Throw Away Now
"Since food is the largest source of DEHP for consumers, it is difficult for pregnant women to minimize exposure," she said. "Eating unprocessed food will likely help. However, eliminating DEHP from food really has to be done by food producers."
The chemical is also found in medical tubing and in a variety of products, including flooring, wallpaper, lacquers and personal care products, Swan said.
The report was published Feb. 19 in the journal Human Reproduction.
For the study, Swan's team collected data on almost 800 pregnant women and their infants.
Specifically, the researchers found that exposure in the womb to three types of DEHP was associated with a significantly shorter anogenital distance in boys, but not in girls.
A group representing the chemical industry took issue with the study, however.
In a statement, the American Chemistry Council (ACC) stressed that the study only examined one type of phthalate, not all versions of the chemical. And it said that phthalates are "one of the most widely studied family of chemicals in use today."
The ACC added that DEHP "is known to break down into its metabolites within minutes after it enters the body. Information collected by the Centers for Disease Control and Prevention over the last 10 years indicates that, despite the fact that phthalates are used in many products, exposure from all sources combined is extremely low -- much lower than the levels established as safe by scientists at regulatory agencies."
But another expert says phthalate exposure may not be benign. Dr. Kenneth Spaeth, director of the Occupational and Environmental Medicine Center at North Shore University Hospital in Manhasset, N.Y., said, "virtually everyone in the U.S. experiences continual exposure to phthalates."
And, a number of studies have tied the chemicals with changes in developing fetuses. "Phthalates, in particular, have been shown in both human and animal studies to interfere with normal fetal development," he said.
This study supports what has been demonstrated before, that phthalate exposure in the first trimester is linked to male reproductive development, Spaeth said. "This study is an important step forward in establishing this effect because the study included a much larger number of individuals than prior studies and helps identify one particular agent, DEHP, as an important contributor to this effect," he said.
Additionally, this study shows the importance of exposure in the first trimester as a critical window for the effect of phthalates on the male reproductive system. "On the whole, given these features, the authors have contributed important information about the public health risk posed by phthalates," Spaeth suggested.
Senior citizens are having a moment. The U.S. population is getting older — average life expectancy for men and women has reached 76 and 81, respectively, and it’s expected to keep rising, thanks to advances in medicine, nutrition, and safety. In fact, about one in seven adults today is older than 80, and the fastest-growing age group is people over 100. But many of today’s seniors aren’t content to sit still and age quietly. Lately we’ve seen headlines of amazing elders who have completed marathons, graduated college, raced in NASCAR, and more.
“No matter how old you are, it’s never too late to start living a healthier, more active, more engaging lifestyle,” says Terry Grossman, MD, a physician with an anti-aging and complementary medicine practice in Denver and co-author of Transcend: Nine Steps to Living Well Forever. Even walking an extra 10 minutes a day or taking an adult education class can help keep your body and mind sharp over time, he says. So whether you’re 35, 55, or 75, let these inspiring stories motivate you to cross a life goal off that proverbial bucket list.
The Real Monthly Cost of Depression
Six people reveal how much they spend to treat their depression, how they save money on medications, and more.
With an illness like depression, the cost of treatment often adds up to more than the price of medication alone. Untreated or undertreated depression can break the bank in the form of lost work, lost productivity, and hospital stays.
In fact, depression is estimated to have cost the U.S. economy more than $210 billion in 2010 (including the cost of comorbid, or simultaneously existing, conditions), according to a study published in 2015 in The Journal of Clinical Psychiatry. “The key to managing the cost of depression is managing depression itself,” says health economist Adam Powell, PhD, president of Payer+Provider, a Boston-based consulting firm that works with insurance companies and healthcare providers. “The direct cost American society spends on treating depression is far smaller than the indirect costs spent on its consequences.”
And the personal costs of effectively managing depression can add up, too. In addition to medication, many people with depression pay for therapy, top quality foods, gym memberships, yoga or mindfulness meditation classes, supplements, educational materials, or other goods and services that they feel help them manage the condition.
Here we share what six people with depression spend on the condition — including which costs they must absorb on their own — and how they cut corners to make ends meet.
Susan Hyatt, 56, Corporate Social Responsibility Advisor
Monthly Medication: $70
Additional Monthly Treatments: $420-$470
Net Monthly Out-of-Pocket Costs: $490-$540
Much of what business consultant Susan Hyatt of Denver pays to manage her depression and seasonal affective disorder (SAD) relates to keeping herself productive. And if her strategies to stay productive aren’t effective, she loses income and can’t pay for the things that help her feel and stay better. In addition to her medication — about $70 a month out-of-pocket for Wellbutrin (bupropion) and Oleptro (trazodone) — Hyatt spends about $100 to $150 on supplements and herbs each month, and a little more than $300 for exercise and other lifestyle activities that help keep her motivated to work.
For example, Hyatt, who founded the consulting company Big Purpose Big Impact, walks to Starbucks or another nearby coffee shop every day to work; her tab adds up to $4 to $8 a day. “The noise forces me to have to really concentrate to get anything done, and it works,” Hyatt says. “Once I go home, I can easily slide back into not being very motivated.”
RELATED: 5 Things Psychologists Wish Their Patients Would Do
Too little motivation becomes costly for an entrepreneur. Hyatt’s depression has caused her to miss phone calls about potential work or speaking opportunities on days when she avoids answering her phone. And as she finishes up her long-term contracts, she often finds it exhausting to apply for new ones, costing her potential income. That means she also can’t currently afford massage, acupuncture, and therapy — all of which have helped her manage her illness in the past. “Friends or family who haven’t had issues with depression or SAD may be sympathetic,” she says, “but they often can’t really get their minds around the fact that depression can be debilitating.”
Her best tip: When her Wellbutrin dosage was increased from 300 milligrams (mg) to 450 mg a day, her doctor originally prescribed three 150 mg tablets. But getting one 300 mg bottle and one 150 mg bottle saved her about $35 a month. If your doctor can similarly prescribe a specific dosage that is cheaper, the savings can add up.
Kathryn Goetzke, 44, Nonprofit Founder
Monthly Medication: $0 currently (previously up to $100)
Additional Monthly Treatments: $300-$700
Net Monthly Out-of-Pocket Costs: $300-$700
Kathryn Goetzke, who lives in San Francisco, can easily tick off the ways her depression has cost her: lost productivity, strained relationships, bad decisions, a poorly functioning immune system, and an inability to maintain boundaries. It’s also led to unhealthy habits, such as smoking, alcohol use, and overeating. But after dealing with all these ramifications of the illness, she’s now found that exercise and a healthy diet help her the most in dealing with the condition.
She avoids sugar, eats organic food, makes smoothies, and spends $75 a month on a gym membership, plus another $75 on exercise classes such as Spinning. Not included in her monthly costs is the $600 she paid for a Fisher Wallace Stimulator, an FDA-cleared wearable device that treats anxiety and depression by sending slight electrical pulses to the brain through two nodes that are attached to the temples; Goetzke uses the Stimulator twice a day.
The $150 a month she spends on supplements goes toward 5-HTP, omega-3s, vitamin D, GABA, Dr. Amen’s Serotonin Mood Support, and green powder — a supplement mixture of vitamins, minerals, probiotics, prebiotics, and other ingredients, depending on the manufacturer.
When Goetzke, who is also founder of the International Foundation for Research and Education on Depression (iFred), goes to therapy, it costs about $400 a month.
She emphasizes that depression is treatable, but many people require treatment beyond medication: Therapy is essential, she believes. And while Goetzke no longer needs medication, she would sacrifice anything for it when she did. “There is nothing more important than mental health,” Goetzke says. “I lost my dad to suicide and never want to follow in his footsteps.”
Her best tip: Goetzke has made a lot of changes to cut corners: she finds therapists covered by insurance, does workouts outside instead of taking extra gym classes, borrows books from the library, and quit drinking and smoking. But her biggest tip is to avoid making big decisions while you’re depressed.
“Give it a month to be sure it’s the right decision,” she says. “That’s really helped me avoid making expensive decisions that were more the depression talking than me.”
Maggie White, 34, Stay-At-Home Mom
Monthly Medication: $170
Additional Monthly Treatments: $500-$1,000
Net Monthly Out-of-Pocket Costs: $670-1,700
Although Maggie White, of Downers Grove, Illinois, spends $80 for Pristiq (desvenlafaxine) and $90 for Klonopin (clonazepam) each month, her other costs vary greatly depending on the month. She cares for five young children at home and needs to “keep [herself] as mentally healthy as possible” since her husband travels frequently, and her mental health affects her family, too.
Her therapy adds up to about $50 a month, and the $40 she spends on essential oils is worthwhile because the aromatherapy helps her feel better. When she can afford gym or yoga classes, they’re about $15 each, but most of her additional costs include organic foods and the $175 per month she spends on a range of supplements: vitamin D3, B-complex, B-12, magnesium/calcium, chromium, 80-billion live probiotics, flaxseed oil, potassium, zinc, and vitamin C.
“You cannot put a price on sound mental health,” White says. “If you’re walking around in that black, haunting fog so many of us know, there is no quality of life, no hope, no way to make healthy decisions, or even to know how to surround yourself with healthy people.”
Her best tip: With five kids, planning ahead and trimming the fat are the secrets to White’s household money management. Clothes are hand-me-downs or come from The Salvation Army; for food, she plans meals two weeks out and purchases only the exact groceries needed. Not only does the family skip restaurants, movies, and vacations, but they also don’t have cable TV or personal electronic devices. Instead, they watch old VHS tapes.
Lisa Keith, PsyD, Assistant Professor of Special Education
Monthly Medication: $80
Additional Monthly Treatments: $105
Net Monthly Out-of-Pocket Costs: $185
For Dr. Lisa Keith, of Fresno, California, health insurance helps tremendously with medication costs. The $80 she spends monthly on Cymbalta (duloxetine) and Abilify (aripiprazole) would cost closer to $1,000 per month if not for her insurance. In addition to the $30 she spends each month for a gym membership, $25 in co-pays for her psychiatrist, and $50 for multivitamins, iron, calcium and a few other vitamins, the Fresno Pacific University professor invested $150 in a blue light for light therapy.
“I have it good because I work full-time and have benefits,” Keith says, but those without insurance for medications are less fortunate. “I’ve spent tens of thousands of dollars over the years on medications, doctors, therapy … but the worst thing is that depression cost me a marriage. There’s no price on that.”
Her best tip: Find apps that help manage mental health effectively for you. Keith uses Headspace for meditation, Focus@Will for concentrating, and Spotify for custom music playlists.
8 Ways to Maximize Your Depression Treatment
Tailor Your Depression Treatment
Although depression can make you feel like you’re alone, the truth is that you’re not: Major depression affects nearly 15 million adults in the United States every year, according to the Depression and Bipolar Support Alliance (DBSA). However, depression treatment can be different for everyone. "Depression is unique to the individual," says Steve Koh, MD, MPH, chair of the American Psychiatric Association Scientific Committee and an assistant clinical professor of psychiatry at the University of California, San Diego. That’s why it’s important to work with your doctor to find the right depression treatment plan. Although medication is a mainstay of treating and managing depression, it’s not the only answer — and it can take time to find just the right treatment for you. "Medication can have different effects, good and bad, so you should have good communication with your doctor to ensure that it’s not only working well, but that it’s also not causing any side effects," Dr. Koh says. Consider these tips to help increase your chances of successful depression treatment.
Loneliness May Fuel Mental Decline in Old Age
Slower deterioration seen in people with more satisfying relationships, researchers say.
Loneliness and depression are linked to an increased risk of mental decline in the elderly, a new study suggests.
Researchers analyzed data from more than 8,300 American adults aged 65 and older who were assessed every two years between 1998 and 2010. Seventeen percent reported loneliness at the beginning of the study, and half of those who were lonely had depression.
Over the course of the study, mental decline was 20 percent faster among the loneliest people than among those who weren't lonely. People who were depressed at the start of the study also had faster mental decline.
However, lower mental function did not lead to worsening loneliness, according to the study scheduled for presentation Monday at the Alzheimer's Association International Conference in Washington, D.C. Data and conclusions presented at meetings are usually considered preliminary until published in a peer-reviewed medical journal.
RELATED: The Health Risks of Loneliness
"Our study suggests that even one or two depressive symptoms -- particularly loneliness -- is associated with an increased rate of cognitive decline over 12 years," study author Dr. Nancy Donovan said in an association news release. She is a geriatric psychiatrist at Brigham and Women's Hospital in Boston and an instructor in psychiatry at Harvard Medical School.
"We found that lonely people decline cognitively at a faster rate than people who report more satisfying social networks and connections. Although loneliness and depression appear closely linked, loneliness may, by itself, have effects on cognitive decline," she explained.
This is important to know for the development of treatments to enhance mental health and quality of life for older adults, she added.
The new study suggested a link between loneliness, depression and heightened risk of mental decline, but it did not prove cause-and-effect.
Talk Therapy May Help Depressed Teens Who Shun Antidepressants
Cognitive behavioral therapy can help boost mood without drugs.
Depressed teens who refuse antidepressants may benefit from counseling, a new study suggests.
The study included more than 200 teens who were unwilling to take medication to treat their depression. The researchers found that those who tried a type of short-term "talk therapy" -- known as cognitive behavioral therapy (CBT) -- were more likely to recover than those who didn't.
"High numbers of adolescents experience depression, as many as 10 to 15 percent each year -- and up to one in five by age 18," said lead researcher Greg Clarke. He is a depression investigator at the Kaiser Permanente Center for Health Research in Portland, Ore.
"Unfortunately, most of these depressed teens are not treated. As few as 30 percent get specific depression care," he said.
In many cases, depressed teens refuse to take antidepressants, "often because of side effect concerns," Clarke said. These include warnings going back to 2004 about suicidal thoughts and behavior related to antidepressant use, the researchers said. Other common side effects from antidepressants include weight gain and fatigue.
"Offering brief cognitive behavioral therapy is an effective alternative," Clarke said. The small to moderate benefits found in this trial may be tied to reduced need for psychiatric hospitalization, the researchers noted.
The report was published online April 20 in the journal Pediatrics.
Simon Rego is director of psychology training at Montefiore Medical Center/Albert Einstein College of Medicine in New York City. He said that depressed teens can benefit from talk therapy offered by pediatric and family practices.
Teen depression is usually identified in primary care and is increasingly treated there, he said. But as many as 50 percent of teens with depression turn down medications, and of those who start antidepressants, as many as 50 percent fail to keep taking them, Rego said.
"Integrating cognitive behavioral therapy into primary care would present adolescents with depression with a non-medication treatment that would be easily accessible, brief and cost-effective," Rego explained.
According to the Anxiety and Depression Association of America, cognitive behavioral therapy can cost $100 or more per hour. "Some therapists or clinics offer therapy on a sliding scale, which means that charges fluctuate based on income," the association says. Not all insurance plans cover cognitive behavioral therapy.
RELATED: 7 Antidepressant Side Effects
For the study, Clarke and his colleagues conducted a five- to nine-week program in which counselors used cognitive behavioral therapy techniques to help teens identify unhelpful or depressive thinking and replace those ideas with more realistic, positive thoughts.
The program also helped patients create a plan to increase pleasant activities, especially social activities, Clarke said.
Between 2006 and 2012, the researchers randomly assigned 212 teens with major depression to receive either the weekly cognitive behavioral therapy or other care for depression, which could have included school counseling or outside therapy. All the teens, who were aged 12 to 18, had either refused antidepressants or stopped taking them, the study authors said.
On average, teens who tried cognitive behavioral therapy recovered seven weeks faster (22.6 weeks versus 30 weeks) than teens who didn't, the investigators found. In addition, the teens who used cognitive behavioral therapy were less likely to require psychiatric hospitalization, the findings showed.
Recovery was defined as having no or minimal symptoms of depression for eight weeks or more. Symptoms included feelings of hopelessness, loss of interest in friends and activities, changes in sleep and appetite, trouble concentrating and feelings of worthlessness or excessive guilt.
After six months, 70 percent of teens in the cognitive behavioral therapy program had recovered, compared with 43 percent of teens not in the program, the researchers reported.
Some benefits were still associated with cognitive behavioral therapy after one year, although the gap between the two groups of teens had tightened, Clarke said.
Can 'Magic Mushrooms' Kick-Start Depression Treatment?
The active ingredient in "magic mushrooms" may help patients with tough-to-treat depression, a new study suggests.
Twenty patients received psilocybin -- the psychoactive compound in a group of mushrooms that cause hallucinations. Nineteen who completed the study showed improvement in their depression symptoms for up to five weeks after treatment, according to the researchers at Imperial College London.
None had responded to traditional depression treatment, they noted.
"We have shown for the first time clear changes in brain activity in depressed people treated with psilocybin after failing to respond to conventional treatments," said study leader Robin Carhart-Harris, head of psychedelic research at Imperial.
However, his team emphasized that patients with depression should not try to self-medicate with magic mushrooms. While these results are promising, the study was small and did not include a comparison group of patients who did not receive psilocybin, they noted.
Still, brain scans before and after treatment suggest psilocybin may reset the activity of brain circuits that play a role in depression.
"Several of our patients described feeling 'reset' after the treatment and often used computer analogies," Carhart-Harris reported in a college news release. One said he felt like his brain had been "defragged" like a computer hard drive, and another said he felt "rebooted," the researcher added.
RELATED: Depression May Hasten Death in Years After Heart Diagnosis
"Psilocybin may be giving these individuals the temporary 'kick-start' they need to break out of their depressive states, and these imaging results do tentatively support a 'reset' analogy. Similar brain effects to these have been seen with electroconvulsive therapy," Carhart-Harris said.
Larger studies are needed to see if this positive effect can be reproduced in more patients, said study senior author David Nutt.
"But these initial findings are exciting and provide another treatment avenue to explore," said Nutt, director of neuropsychopharmacology in the division of brain sciences.
He added that a trial scheduled to start early in 2018 will test the psychedelic drug against a leading antidepressant.
For this latest study, patients received two different doses of psilocybin, one week apart.
In recent years, promising results have emerged from a number of clinical trials testing the safety and effectiveness of psychedelics in patients with conditions such as depression and addiction.
"Psilocybin can be a promising agent for depression," said Dr. Scott Krakower, assistant unit chief of psychiatry at Zucker Hillside Hospital, in Glen Oaks, N.Y. "For decades, there has been suspected benefit of psychedelic agents for the treatment of psychiatric and neurological disorders."
However, he said, the clinical trials to date have been very small, and without a placebo arm for comparison. He agreed that replication in larger studies is warranted.
The study was published Oct. 13 in the journal Scientific Reports.
10 Winter Foods for Depression
1 / 11 Boost Your Mood With Seasonal Bounty
It’s winter, and depending on where you live, it could be very cold and gray, with sunshine in short supply. The winter doldrums plus holiday high anxiety make this season especially stressful and depressing for many people. But you might be able to eat your way to a better mood. Load your plate with these winter foods for depression to lift your spirits.
Essential Facts About Antidepressants
Newer antidepressants target brain chemicals involved in regulating mood, but they're not magic bullets. Here are the risks and benefits of these commonly prescribed drugs.
Although mild forms of depression are often treated without medication, those with more severe symptoms may benefit from taking antidepressant drugs. These medications, which target brain chemicals involved in mood, may help people with severe depression who do not respond to talk therapy or healthy lifestyle changes alone, according to the National Alliance on Mental Illness (NAMI).
The Use of Antidepressants Is on the Rise
Roughly 67 percent of people living with depression use medication as their primary form of treatment, NAMI reports. Antidepressants are the second most commonly prescribed drugs in the United States, according to a study published in 2013 in the American Journal of Clinical Hypnosis. Overall, use of antidepressants increased from 6.5 percent in 2000 to 10.4 percent by 2010, a study published in 2014 in the Journal of Clinical Psychiatry reveals.
How Antidepressants May Help
There are many theories about what causes depression, according to the National Institute of Mental Health (NIMH). Brain imaging technology shows that parts of the brain involved in mood, thinking, sleep, and behavior look different in people with depression than in those who are not depressed. Genetics, stress, and grief could also trigger depression, according to NIMH.
RELATED: 6 Need-to-Know Antidepressant Facts
Because specific chemicals called neurotransmitters, particularly serotonin and norepinephrine, are involved in regulating mood, medications that target these chemicals are often used to treat depression. Antidepressants work by increasing concentrations of these chemicals. These drugs include:
Selective serotonin reuptake inhibitors (SSRIs): SSRIs work by making more of the neurotransmitter serotonin available to your brain. Some of the drug names you may be familiar with are Prozac (fluoxetine), Paxil (paroxetine), and Celexa (citalopram).
The most common side effects associated with these medications include sexual problems, headache, nausea, dry mouth, and difficulty sleeping. These symptoms often fade over time, NAMI notes.
Atypical antidepressants: This class of drugs includes serotonin-norepinephrine reuptake inhibitors (SNRIs), such as Effexor (venlafaxine) and Cymbalta (duloxetine). In addition to serotonin, these antidepressants may target other brain chemicals such as dopamine or norepinephrine.
Side effects of SNRIs are similar to those associated with SSRI drugs. You may also experience, fatigue, weight gain, or blurred vision.
The antidepressant Wellbutrin (bupropion) affects only the levels of norepinephrine and dopamine. This drug, known as a norepinephrine and dopamine reuptake inhibitor (NDRI), has similar side effects as SSRIs and SNRIs, but it is less likely to cause sexual problems. Rarely, seizures may occur.
Tricyclic antidepressants: Tricyclics also affect levels of brain chemicals, but they are no longer commonly used because they have more side effects, including fatigue, dry mouth, blurred vision, urination difficulties, and constipation. If you have glaucoma, you should not take any tricyclic antidepressant. Some tricyclics antidepressants include amitriptyline, amoxapine, and Norpramin (desipramine).
Monoamine oxidase inhibitors (MAOIs): Like tricyclics, MAOIs are now prescribed less often because of their risk for serious side effects. These drugs work by blocking an enzyme called monoamine oxidase, which breaks down the brain chemicals serotonin and norepinephrine. People taking MAOIs can experience dangerous reactions if they eat certain foods, drink alcohol, or take over-the-counter cold medicines.
In 2006, the U.S. Food and Drug Administration (FDA) approved Emsam (selegiline), the first skin patch for treating major depression. At its lowest dose, this once-a-day patch can be used without the dietary restrictions associated with oral MAOIs. Some other MAOIs include Marplan (isocarboxazid) and Nardil (phenelzine).
Depression Medications and Government Warnings
In 2005, the FDA warned that the risk of suicidal thoughts or behavior could be higher in children and adolescents taking depression drugs. In 2007, the warning was expanded to include anyone under age 25 taking antidepressants.
However, to balance the risks and benefits of antidepressants, the FDA’s so-called black box warning also states that depression itself is associated with a greater risk for suicide, notes a 2014 study published in the New England Journal of Medicine. Nevertheless, if you are taking an antidepressant, especially if you are under 25, let your doctor know if your depression seems to be getting worse or if you have any thoughts of hurting yourself.
Antidepressants Are Not Magic Bullets
It's important to remember that simply taking a pill will not cure depression. It may take up to 12 weeks before these drugs have their full effect. Some people need to take various doses or combinations of different medications before they find the treatment strategy that works best for them, according to NAMI.
It’s also important to take antidepressants as prescribed and to follow up with your mental health professional on a regular basis. Some depression drugs must be stopped gradually — if you suddenly stop taking your medication, you could experience withdrawal symptoms or a relapse of your depression.
Often the most effective treatment for depression involves some form of talk therapy, notes NAMI. Discuss with your doctor how exercise and limiting alcohol can also help ease your symptoms.
18 Ways to Make This Your Healthiest Summer Ever
I don’t know about you, but I’m tired of summer always being linked to the dread of bathing suit season when there are so many healthy aspects to celebrate this time of year. Fresh produce is abundant, beautiful, and more affordable. The weather (at least in most parts of the country) is perfect for outdoor walking, biking, hiking, and swimming, and the days are longer so you have more time to fit in physical activity. Vacations allow you time to relax, de-stress, and get active with friends and family, and your schedule may be more flexible, allowing you more time to focus on healthy habits.
With summer upon us, it’s the perfect time to set some health goals and embrace new opportunities to eat smart and get fit. Here are 18 ideas to motivate and inspire you throughout the sunny months ahead:
Head to the Farmer’s Market
Loading up on summer’s best and freshest produce, including leafy greens, tomatoes, corn, zucchini, green beans, berries, and stone fruits will make it easier to gobble up more vegetable and fruit servings.
Make salad your main course a few times a week. Take advantage of farm-fresh lettuce and the bounty of seasonal produce to concoct creative salad bowls. For a quintessential summer meal, top your greens with sweet corn, diced tomato, avocado, and crumbled feta.
Swap sugary desserts for delicious seasonal fruits. Instead of reaching for cookies, pastries, or chocolate after dinner, dig into a bowl of naturally sweet, ripe fruit. Best bets include berries, watermelon, cantaloupe, apricots, peaches, and plums.
Lay out a healthy, no-cook summer spread. If it’s too hot to cook, throw together a picnic-style meal of sliced raw veggies (carrots, cherry tomatoes, zucchini, cucumber, etc.) with hummus, sliced whole-grain bread or crackers, cheeses, olives, fruit, nuts, hard-boiled eggs, and other tasty nibbles.
Get grilling. It’s a terrific way to infuse flavor into lean proteins like skinless chicken breasts and thighs, turkey burgers, fish, shrimp, and pork tenderloin, especially if you start with a tasty spice rub or marinade. If you cook extra, you’ll have ready-to-eat proteins to add to leafy green or grain-based salads for simple meals later in the week.
And don’t forget the grilled veggies. Whenever you fire up the grill, toss on some sliced zucchini, summer squash, eggplant, bell peppers, and/or mushrooms. Chop them up and toss with pasta or cooked whole grains like brown rice, farro, and quinoa for a simple meal. Or, layer grilled vegetables on whole-grain bread spread with goat cheese or hummus for a tasty vegetarian sandwich.
Cool down with fruit smoothies. Blend your favorite summer fruits — and veggies like carrots, spinach, and beets — with yogurt and your milk of a choice for a hydrating breakfast or snack. The fruit will add plenty of sweetness, so you can skip added sugars like maple syrup and honey. Make extra and pour into ice pop molds or small paper cups with popsicle sticks for a fun frozen dessert.
Start your day with a hearty, refreshing breakfast. Overnight oats are a great choice this time of year (they’re the more seasonally appropriate counterpart to a hearty bowl of hot oatmeal). Or, top fresh fruit with a dollop of protein-rich yogurt or part-skim ricotta cheese and optional chopped nuts. I can’t wait to dig into my first bowl of fresh cherries, peaches, or nectarines with ricotta!
Go skinny-dipping. Whip up a tasty new dip each week to enjoy with all of the deliciously dunkable summer produce. Try Greek yogurt with mixed fresh herbs, artichoke pesto (you have to try this recipe!), or any number of unique hummus variations, including roasted red pepper, beet, edamame, and carrot-based blends.
Start spiralizing. I don’t endorse a lot of single-use kitchen gadgets, but I’m pretty fond of the vegetable spiral slicers that are all the rage right now. The price is right at about $15 to $25 per machine, and you can use it to make low-cal veggie pastas and salads out of all of the inexpensive summer bumper crops like zucchini, summer squash, cucumbers, carrots, and even beets. Check out this recipe for zesty Carrot Noodle Stir Fry from the blog Inspiralized.
Sip on iced tea. To help you stay hydrated in the hot weather, I suggest keeping a pitcher or two of unsweetened iced tea in the fridge at all times. Switching up the flavor from week to week will prevent you from getting bored in the beverage department. Mint green tea is a classic summertime brew, but I also love fruity combos like pomegranate and raspberry.
Plant something … anything! Never grown anything edible before? Don’t let that stop you; starting a simple garden in pots or other containers is actually really easy. Go to the nearest hardware store and pick up a large planter, a bag of potting soil, and a small potted plant, like any fresh herb or one of the vegetables listed here. Consider starting with basil or a cherry tomato varietal; they’re both easy to grow and versatile in the kitchen.
Go on a pick-your-own adventure! Don’t wait for apple picking in the fall. Make a date with family or friends to harvest summer produce at a local orchard or farm (visit pickyourown.org to find a site near you). If you’re willing to put in the labor, you can buy buckets of berries, stone fruit, and other seasonal items at a great price.
Sit down and enjoy meals outdoors. So many people I know own lovely patio sets but rarely use them. Make a plan to sit down to a family meal in your backyard once a week. You’ll likely eat more slowly and mindfully when you’re dining al fresco. If you don’t have access to an outdoor eating space, plan a fun picnic at a local park.
Master a few healthy recipes for summer cookouts. Finding lighter fare at barbecues can be a challenge, but if you volunteer to bring a healthy dish, you know you’ll have at least one good option to pile onto your plate and dilute some of the heavier entrees and sides. To keep things simple, bring a big bowl of fruit salad or pick up a crudite platter from the grocery store. If you don’t mind doing a bit more prep, I recommend throwing together a pasta salad with lots of veggies, like this colorful soba noodle salad with edamame, red pepper, and purple cabbage.
Go for a daily walk. Now that the days are longer, it’s easier to squeeze in a short walk at the start or end of your day. Aim for at least 30 minutes most days of the week (but if you can only commit to 15 or 20, that’s still well worth the effort). When things start to heat up, schedule an early morning or late evening walk when temps are cooler.
Hit the trail. For a change of scenery, seek out some local walking and hiking trails in your area using sites like alltrails.com and traillink.com. Pack a healthy lunch or snacks and make a day of it!
Take a hiatus from TV. With all the network hit shows on summer break, it’s the perfect time to reduce your screen time. Cut down on evening television viewing and spend that time outdoors walking, biking, doing yardwork, or playing with the kids or grandkids.
6 Ways to Prep Your Skin for Summer
Scheduling vacation plans and buying a new swimsuit will mentally prepare you for summer, but your skin may need some help getting ready, too. For gorgeous, smooth skin you'll feel ready to bare, you need to take a few simple steps. Try this head-to-toe refresher to take your skin out of hibernation.
1. Reveal Glowing Skin
Regular exfoliation can be a part of a healthy skin regimen no matter the season; as long as your skin is not sensitive, exfoliation can help you achieve smooth, healthy-looking skin that makes you look more glowing and youthful. “But it must be done with care,” says Doris Day, MD, a dermatologist in New York City. “The goal is to lift off the outer layer of skin cells that are ready to be sloughed off without stripping the skin.”
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Brushes, polishing cloths, and scrubs offer easy ways to smooth away rough spots. Rotating cleansing brushes work by physically buffing off the dead skin cells. Exfoliating cloths, microdermabrasion kits, and scrubs with granular ingredients also operate the same way. “For the body, look for a scrub that contains coarse particles that dissolve over time, like sugar, so you don’t irritate the skin,” says Dr. Day.
Products that chemically exfoliate the skin contain ingredients such as glycolic, salicylic, or polyhydroxy acids that cause the skin to shed its outer layer and reveal the newer layer.
2. Remove Hair Without Irritation
If your summer forecast calls for sunny days at the beach or poolside, you may be putting some effort into removing unwanted hair. But once you rip off the wax strip, it’s also important to care for the skin that’s newly exposed to the elements.
Give your skin some time to recover before rolling out your beach towel or getting active outdoors. “I advise clients to stay out of the sun or heat for at least 48 hours after any hair-removal process,” says Cindy Barshop, owner of Completely Bare spas. “Follicles are vulnerable to irritation, and skin may be sensitive due to any heat or friction from lasers, waxing, or shaving.”
Since most of us don’t plan our hair removal that far in advance, buffer your tender skin with an oil-free sunscreen, wait for it to dry (about 5 minutes), and dust on some talc-free baby powder, says Barshop. To prevent ingrown hairs, it’s helpful to wear loose-fitting clothing and use an after-waxing product that contains glycolic and salicylic acids, which team up to prevent dead skin cells from causing bothersome bumps.
3. Fight UV Rays With Food
All the work you put into making your skin look good won’t be worth it unless you guard it from the sun’s damaging rays, which are strongest during the summer. Surprisingly, you can protect yourself from the inside, too. “In addition to usingsunscreen, eat cooked tomatoes every day if you know you’re going to be in the sun,” says Jessica Wu, MD, assistant clinical professor of dermatology at USC Medical School. According to research, cooked tomatoes are rich in lycopene, an antioxidant that helps fight the effects of UV rays such as redness, swelling, and blistering from sunburn. If you plan to spend a lot of time outdoors, you may benefit from consuming tomato sauce, grilled tomatoes, or even Bloody Marys. “This doesn’t replace sunscreen, but the habit could give you additional protection if you can’t reach your back and miss a spot,” Dr. Wu adds.
4. Clear Up Body Breakouts
It’s no better to have acne on your body than on the face, especially in the heat, when hiding and covering up isn’t an option. The approach to treating acne on the back, chest, and elsewhere on the body is the same as treating facial acne: “Exfoliate regularly, don’t pick, and treat with effective ingredients,” says Day.
Washing with products that contain salicylic acid helps slough off the dead skin cells; a treatment product with micronized benzoyl peroxide can also help by penetrating the skin and killing off the bacteria that cause acne.
If your skin is sensitive, investing in an acne-treating blue light tool may be worth the cost. “You simply wave the light wand over skin for five minutes daily and it helps kill bacteria,” says Leslie Baumann, MD, a dermatologist in Miami. If you have severe body acne, see a dermatologist.
5. Erase Cellulite
First, the good news: Some products may be able to smooth out the undesirable dimples and unevenness of cellulite. The bad news: They won’t get rid of cellulite forever. The smoothing and toning effect, like many good things in life, is fleeting. Still, it may be worth slathering on a toning body lotion to make your skin look and feel tighter for a day at the beach or a special event.
“Products that contain caffeine and theophylline temporarily dehydrate fat cells,” says Dr. Baumann. “However, it’s the massage and the application of the cream that does the work.” The best course of action long-term is to exercise regularly, coupled with targeted massage, suggests Baumann.
Another way to hide cellulite is to apply a fake tan. Take advantage of the newest self-tanners, which have come a long way from the strong-smelling streaky creams or sprays of yesteryear. “There has been so much progress in the formulations — the colors are natural, there’s no streaking, and the scent is so much better,” says Day.
6. Treat Your Feet
If you’ve stuffed your feet inside boots all winter, they probably could use a little TLC for sandal weather. Jump-start your program with a salon pedicure, or if you’re short on time, you can heed Day’s DIY tip, which will help soften feet while you sleep. First, remove thicker skin with a foot file. Apply a rich emollient cream or ointment, then cover the feet in plastic wrap and cotton socks. Leave on overnight. Repeat every day until you achieve smooth skin, then once a week to maintain soft skin.