Holistic Bonfire

Suruchi Saini, MA, LPC, CCTP, TMHP, CYT

Mental Illness

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Depression Among Teens

April 2016Although the majority of those in the U.S. who suffer from depression are men and women older than 18, the mental illness does affect teens.

According to the National Institute of Mental Health (NIMH), an estimated 2.8 million adolescents in the U.S. aged 12 to 17 had at least one major depressive episode in 2014. That number represented 11.4 percent of the U.S. population aged 12 to 17, with the illness affecting three times as many females in that age range than males in that age range.

What’s more staggering is that Mental Health America estimates that one in five teens suffers from clinical depression.

What Causes Teen Depression?

Teens can be negatively impacted by a number of social, psychological, and physical challenges they face on a daily basis. These may include peer pressure, changing hormone levels especially Dopamine, developing bodies, relationship issues at home /outside and pressure to perform well in school and in sports.

Many teens overreact if things don’t go their way, and they can easily feel like life is unfair. This can lead to feelings of confusion, frustration, and stress. Furthermore, teens in today’s society can be especially affected by what they see in the media and how they experience and interact with the media, which is more prevalent and comes in various forms now than at any other time in history.

What Does Depression in Teens Look Like?

Like many adults who are afflicted with depression, some teens can appear sad, gloomy, and despondent. More frequently, however, the main symptom among depressed teens is irritability, which can present itself in the form of hostility, grumpiness, anger, or violence.

Some indications that a teen may be depressed are poor performance in school, withdrawal from social activities, low self-esteem, lack of concentration, problems with authority, substance abuse, sexual promiscuity, and suicidal thoughts and actions.

Teen Suicide

Mental Health America states that each year, almost 5,000 people aged 15 to 24 kill themselves, a rate that has nearly tripled since 1960. Suicide is the third leading cause of death in adolescents.

Some studies suggest that four out of five teens who attempt suicide give overt warning signs ahead of time such as threatening to commit suicide, writing poems or stories that refer to death, getting rid of possessions, or behaving in irrational ways.

A note on antidepressants: while medication has been shown to help some people who suffer from depression, the U.S. Food and Drug Administration (FDA) warns that people under the age of 25 “may experience an increase in suicidal thoughts or behavior when taking antidepressants, especially in the first few weeks after starting or when the dose is changed.”

How to Help Teens with Depression

When teens are depressed, there are a number of ways for them to find relief from the troublesome symptoms. To begin with, family members can present a platform on which teenagers feel comfortable in sharing their feelings and thoughts without feeling judged. Seek professional help early on to reduce the damage by making an appointment with a therapist and/or a psychiatrist. In addition, making new friends, participating in sports or other extracurricular activities, securing part-time employment, and volunteering are all avenues teens can explore to increase their self-esteem and self-worth, find meaning in life, and feel accepted.

Pay special attention on their diet, especially to their intake of water, and their vitamin D and Iron levels.

When depressed teens recognize that they need help to overcome their mental illness, they have taken the first step. It’s then up to family members, friends, teachers, and mentors to encourage them, support them and guide them in the right direction.

Again, please skim through my past Self Care posts to get few additional ideas!

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Depression among Women

ColorsWish everyone a very Happy Mother’s day!! Let’s take an opportunity to honor our mothers, grandmothers; God mothers; aunts or any women who ever cared for us so far in this journey. For me, besides my mother and grandmother there are many – my aunts; my cousins; my friends; my neighbors; and my favorite teachers! I feel there are motherly qualities in every woman irrespective of her age. Let’s celebrate those qualities this weekend!!

In continuation with my last post on “Depression among men“, today I am sharing my post on “Depression among women”. Here I go –

According to the Mayo Clinic, depression is “a mood disorder that causes a persistent feeling of sadness and loss of interest”. It’s more than a series of a few bad days, and it’s more than experiencing life’s normal bumps and potholes. The latest studies are also calling it an inflammatory disease.

Depression, also known as major depressive order or clinical depression, impacts one’s feelings, thoughts, and actions, and an array of emotional and physical problems can stem from the disorder. It’s a serious condition that often needs to be addressed by a professional who may offer various treatment options and recovery plans, including medication use, lifestyle changes, or psychotherapy—also referred to as talk therapy or, simply, counseling.

By the Numbers

Although it is difficult to track the precise occurrence of a disorder that so many people do not admit to having—primarily due to the stigma that’s often attached to a mental illness of any kind—WebMD cites that an estimated 15 million Americans suffer from depression each year. While it affects people of all races, ages, sexes, and socioeconomic backgrounds, the National Alliance on Mental Illness (NAMI) reports that women are 50 to 70 percent more likely than men to experience depression, and at least 25 percent of women will experience depression at least once in their lives.

Why are More Women Affected?

Any number of factors may contribute to depression in women, but the most common are:

  • Genetics: Depression can be passed down from generation to generation through DNA, and since more women historically have suffered from depression, it presently affects more women.
  • Hormones: Women experience changes to their hormonal balances based on standard life cycle events such as starting menstruation, getting pregnant, giving birth, and transitioning into menopause, and the changes in estrogen and progesterone can alter brain chemicals like the mood-controlling serotonin.
  • Stress: Dealing with the death of a close friend or family member, or with the aftermath of a failed relationship, can wreak havoc on a woman’s happiness, self-esteem, or self-worth, often resulting in depression.
  • Thyroid malfunctioning: Due to Thyroid malfunction, women can suffer with mood swings which can affect their ability to socialize or have healthy relationships, can lead to Depression.

The Faces of Depression in Women

The types of depression that commonly affect more women than men are:

  • Premenstrual dysphoric disorder (PMDD): A small percentage of women deal with such strong PMS symptoms—bloating, irritability, breast tenderness, etc.—that they become unable to focus on their jobs, families, school work, relationships, or other important aspects of their lives.
  • Postpartum depression: After giving birth, some women feel overwhelming anxiety, exhaustion, and sadness, often to the point of being unable to properly care for their newborn babies.
  • Perimenopausal depression: Women transitioning out of menopause typically experience hot flashes, insomnia and forgetfulness. Coupled with a decrease in estrogen as well as the sadness as children grow up and move out of the house, depression during this period which can last from a few months to a few years, is not uncommon.
  • Seasonal affective disorder (SAD): During the darker winter months, some women withdraw from social groups, put on weight, and sleep excessively, and then return to their “normal”, depression-free selves in the spring.

Depression affects everyone differently, and NAMI states that “women are more likely than men to experience pronounced feelings of guilt, oversleep, and overeat”.

Regardless of why a woman may be dealing with depression, or what her symptoms may be, it’s important for her, and for her close family members, to understand that it’s a serious condition that needs to be taken care of before it gets worse.

Medicine comes very handy, especially in the initial stages. However, it has to be combined with self-care and coping skills. Check my recent posts on Self Care.

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Depression Among Men

SpringDepression is one of the most prevalent mental disorders in the US, and it affects a large number of people regardless of their sex, ethnicity, religious beliefs, or socioeconomic status. Although the reasons people become depressed vary, research shows that the illness can be triggered by genes, hormonal changes, and environmental factors. Unhealthy microbiome plays significant role in having Depression symptoms and if it goes untreated, it can lead to fully blown Depression.

While more women than men suffer from depression, and it used to be thought of as a “woman’s disease”, it still disrupts the lives of roughly six million men each year. Unfortunately, men who are clinically depressed do not tend to admit to having a problem and therefore do not often seek treatment.

Why Are Men Underdiagnosed?

Much of society sees depression as a sign of weakness, a highly emotional issue, or a problem that can be fixed with ease and by choice. More so than women, men are inclined to deny that they are suffering from depression because they are “supposed to be strong”.

Furthermore, men often have difficulty accepting that depression is a serious mental illness and that it extends beyond merely feeling sad.

Finally, the symptoms of depression usually present differently in men than they do in women. Feeling emotional, which is largely evident in women with depression, is not seen as much in depressed men. Not knowing that there are other associated signs results in men not knowing they have depression.

What are the Symptoms of Male Depression?

Unlike women, men who are depressed are not very likely to acknowledge feelings of hopelessness, despair, and self-loathing. Instead, the common complaints among depressed men are:

  • Headaches
  • Digestive problems
  • Fatigue
  • Irritability

How do Men Deal with Depression?

The way in which men deal with depression differs from that of women. Men tend to seek distraction from their problems by using coping mechanisms. Some may be perceived as healthy, such as spending more time at work or on sports, whereas others such as drinking to excess, abusing drugs, and engaging in reckless behavior are decidedly unhealthy.

Such actions, coupled with the denial of having a mental illness as well as the subsequent decision to get treatment, can have dire consequences. According to the National Alliance on Mental Illness (NAMI), men in the US are roughly four times more likely than women to complete suicide. Although women attempt suicide more often, men generally show fewer warning signs, act more quickly on suicidal thoughts, and use more lethal methods. The Center for Disease Control (CDC) finds that about 75 percent of suicides committed in the US are by men.

How Men with Depression Can Be Helped

To help men learn to identify and treat depression, it’s essential to understand not only why they suffer from it in the first place but also being mindful of the fact that society in general places high expectations on them to not discuss such problems—or even admit their issues to themselves. So what we can do?

To begin with, let’s create an atmosphere of understanding and ease in our homes and schools where boys feel equally comfortable in expressing themselves and their emotions; where they are not given a role of a man of the family at a young age; not told why are they getting emotional like girls; and most importantly where they understand that emotions are part of being human, and has nothing to do with any gender.

Also, to remind them that they can participate in few counseling sessions with their counselor to explore; brainstorm or learn coping skills regarding their situation and take steps to get better. This simple step can help them to continue to achieve their goals and be content in their lives with efficiency.

And of course you can go skim through my Self Care posts to get some ideas to begin with.

Is it doable? Absolutely!

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Does Excess of Proteins Affect our Brains?

Focus

Coming from the culture where Yogic traditions are a way of life, I always practiced and believed that food not only makes us who we are but also heals our mind and body as needed. And in the past few years, Neuroscience is also actively exploring the effects of various food groups and the excess of them on our mind and body. Animal studies have start to surface already and so I thought let me share with you a little bit. Since most of the people seem obsessed with Proteins mainly due to commercial mental-hijacking, I decided to start with Proteins.

We know that Proteins are essential nutrient for the human body. They are used in every cell, and plays a key role in the production of enzymes, which are involved in nearly every bodily function.

There are myriad benefits to eating a diet that contains plenty of proteins, as long as it comes from healthy sources such as lentils (about 10 types), beans, Indian home-made yogurt (also one of the best source of Probiotics), Greek yogurt, and raw cheese, Seeds ( sunflower, sesame, chia, hemp, flax, pumpkin seeds), Nuts (almonds, walnuts, cashews, pistachios), Tofu, Edamame, and of course free-range eggs, wild fish, grass-fed beef, free-range chicken, to name a few.

What is Protein and Why Do We Need It?

Proteins are chains of amino acids that aid in building muscles, repairing tissues, improving blood circulation, enhancing one’s mood, increasing longevity, maintaining consistent blood sugar levels, strengthening bones, boosting neurological function, and more.

Eating too little proteins can result in fatigue, moodiness, a slow metabolism, joint pain, and problematic changes in blood sugar levels.

The Pitfalls of Eating Too Much Protein

As with everything, however, eating too much can cause problems. According to Dr. Mercola, a board-certified practitioner and a New York Times bestselling author, “On average, Americans consume anywhere from three to five times more proteins than they need for optimal health.”

Consuming too much proteins has been linked to brain shrinkage, the grey matter that we need to store memories, at least in mice. We are not far from it. The journal Molecular Neurodegeneration reported that mice who were fed diets high in proteins and low in carbohydrates had brains that were five percent lighter than mice who were given amounts of protein that were sufficient but not excessive.

Furthermore, parts of the brain that are essential to memory did not develop normally, and that can increase the chances of getting Alzheimer’s disease later in life.

While similar testing has not been performed on humans, research has shown that human diets that are low in fat and high in fruits & vegetables, are the best for lowering the risks of dementia. That does not mean that we don’t need healthy fats, we need healthy fats for our healthy brain and body. For those of us who are totally on no fat diet, you might appear thin but no fat diet can create long lasting misery. Think!

Continuing on Proteins, in addition to potentially negatively affecting the brain, three other problems of eating too much proteins are:

  1. Weight Gain: Excess protein cannot be stored in a beneficial way, so it’s typically converted to sugar and then stored as fat, resulting in weight gain.
  2. Increased Cancer Risk: Elevated blood sugar levels can fuel cancer cell growth by stimulating the production of mammalian target of rapamycin (mTOR), which has been linked to several types of cancer.
  3. Dehydration: Kidneys must work overtime to remove nitrogen waste that results from excess protein. This strains the organs and results in dehydration. It also leaches bones of important minerals, thereby leading to weaker bones. Straining the kidneys, according to Medline Plus, can cause ammonia and other toxins to build up in the bloodstream, which can lead to hepatic encephalopathy, another link to a decrease in brain function and weak nervous system.
  4. Anxiety and Depression: For many people, major physical illnesses cause episodes of anxiety and depression and in some cases traumas.
  5. Gluten: Heard of it? I am sure you have. If you have gluten intolerance or allergy, your brain & rest of the body will be inflamed, can lead to migraines and various Auto immune diseases. And if you are taking proteins in excess, you can multiply the effect.

 How Much Protein Should we Eat?

Everybody needs a different amount of protein each day depending on gender, age, weight, and activity level. However, according to the USDA, the general guideline is that men should eat about 56 grams of protein per day while women should consume about 46 grams per day. Again not to forget our activity level and age group.

The aim is be to eat the right amount of protein, from an array of both plant and animal sources. Too little or too much will likely cause health-related problems either now or down the road.

~ Our mind and bodies are not separate. What we eat and think, it becomes “us”. So eat well, think well and Be well ~

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Mental Illness – Is it a stigma?

Serenity

Mental illnesses can present themselves in myriad ways and at differing ages. Some people may exhibit behaviors typically associated with autism as a small child, while others may not show signs of being affected by the disorder until adolescence. Some people may enjoy sober lives for decades, but once they have their first taste of alcohol, they discover they have an addiction for it and a subsequent dependence on it.

Some disorders, like dyslexia and epilepsy, are more highly correlated to genetics, while others, such as post-traumatic stress disorder (PTSD) and postpartum depression, are generally considered to be effects of environmental factors.

Regardless of the type of affliction or the age of onset, most mental illnesses have at least one thing in common: they carry a stigma.

The website, www.dictionary.com, defines stigma as “a mark of disgrace or infamy; a stain or reproach, as on one’s reputation”.

According to studies conducted in 2014 by the U.S. Substance Abuse and Mental Health Administration, 18 percent of adults in the U.S. suffer from a mental illness. The lengthy list includes anxiety, insomnia, Tourette syndrome, claustrophobia and a wealth of other issues that can be immensely debilitating.

More than 9 million American adults are affected by some mental illness to the point where their work lives and social lives are greatly inhibited.

On the positive side, treatments have shown to be successful for 60, 70 and 80 percent of people who suffer from schizophrenia, depression and Bipolar Disorder respectively.

However, less than a third of people with mental illnesses receive treatment.

If treatment can be so effective, why do the majority of people with mental illnesses not seek it? In a word: stigma.

Many people with mental illnesses believe they will be called “crazy”, and they fear repercussions like job loss and the cessation of relationships that are often accompanied by such a diagnosis and subsequent label.

The notion that mental illnesses carry a stigma is real. According to the aforementioned study, citizens not diagnosed with a mental illness commonly see those with issues in a negative light. More than 40 percent say a person with a history of mental illness should be excluded from public office, and that same percentage thinks major depression is “the result of a lack of will power”. More than 60 percent believe the way to treat major depression is to simply “pull yourself together”.

With survey results like these, it is no surprise that few people seek help. The mere act of seeking help acknowledges that a problem might exist, and that acknowledgement alone can be as disruptive to someone’s life as the mental illness itself.

The best way to help combat the stigma associated with mental illnesses is to understand that mental illnesses come in a variety of forms, and they affect people of all ages, ethnicities, economic levels, social status levels, backgrounds and upbringings.

It is also essential to realize that, in the majority of cases, treatment is effective and should be sought.

For further information, please go to NAMI, DBSA, NIMH, SAMHIN, and SAMHAJ.