In light of the findings of a large study on the use of placebos, the German Medical Association now recommends the use of placebos because they are more effective in patients with mild depression and chronic pain. They also recommended that physicians prescribe them out more often — even without explicitly telling their patients.

A great debate exists today regarding whether our thoughts can change our lives, also known as the  law of attraction.  I believe the missing link in this debate is a more holistic approach to mind bod role our

The study appeared in the Journal of Applied Psychology: Health and Well-being, is the most comprehensive review thus far of scientific research linking health and happiness.  Its lead author, University of Illinois professor emeritus of psychology, Ed Dienr, who was also a scientist for the Gallup organization, the viewed long-term studies of human subjects, experimental animal and human trials, and studies that measure the health status of people stressed by natural events.

Dr. Dyer said.  “The general conclusion from each type of study is that your subjective well-being–that is, feeling positive about your life, not stressed out, not depressed–contributes to both longevity and better health among healthy populations.”

One study determined after following 5000 university students for more than 40 years, for example, that those who were the most pessimistic as students died earlier than their peers.  Another longer-term study that followed 180 Catholic nuns from early adulthood to senior citizenship found that those who wrote autobiographies that were positive in their early 20s tended to live longer than those who focus on negativity in their accounts of their early lives.

There are a few exceptions, however.  Most of the long-term studies have determined that anxiety, depression, and a lack of enjoyment of one’s daily activities, as well as pessimism are all linked to higher rates of disease and a shorter life.

Animal studies showed that there is a significant link between poor health and stress.  Research in which animals receive the same care but differ in their stress levels as well as an abundance of nest mate in their cages, for example, have found that stressed animals are much more susceptible to heart disease, have weaker immune systems, and tend to die sooner than those living in less crowded conditions.

Human studies have determined that positive, optimistic moods lower the levels of stress related hormones, promote a quicker recovery of the heart.  After exercise, and increase immune system function.  Other studies have shown that marital conflicts and high hostility in married couples are linked with slow wound healing and impaired immune system response.

Well, happiness might not prevent or cure disease, become healthy findings that positive emotions and life enjoyment contribute to enhance health and a longer life span is stronger than the data linking obesity to read juiced longevity, Diener said.

Dr. Diener said, I was almost shocked and certainly surprised to see the consistency of the data.  All of these different kind of studies point to the same conclusion: that health and then longevity in turn are influenced by our mood states.

“Happiness is no magic bullet, but the evidence is clear and compelling that it changes your odds of getting disease or dying young.

“Although there are a handful of studies that find opposite effects, the overwhelming majority of studies support the conclusion and happiness is associated with health and longevity.  Current health recommendations focus on four things: avoid obesity, eat right, don’t smoke, and exercise.  It made the time to add ‘be happy and avoid chronic anger and depression’ to the list.”

Source: applied psychology: health and well-being

A dear friend of mine, Bill was diagnosed several years ago with terminal prostate cancer.  The tumor was so large, the upper portion protruded into his abdominal cavity.  His doctor recommended immediate surgery and chemotherapy.  Bill asked the doctor if he could wait a few weeks, because he felt within himself that he had a lot of emotional healing to do, before subjecting his body to the rigors of the recommended treatment.

He asked his five adult children who lived across the US to come home and share a weekend with he and his wife.  The experience was remarkable for all involved, as many deep and unresolved family wounds were healed.

A week or so later, Bill returned to see his doctor, with a simple request, to re-evalute his body before scheduling his surgery.  His doctor attempted to convince him that additional tests weren’t necessary, but Bill insisted.  And his doctor gave in. Much to the doctor’s surprise, Bills’ scans couldn’t find the tumor, that had only a few weeks earlier had threatened his life!

Most people don’t think that they do, because they tend to focus on outside resources as the source of their health, such as medications, doctors, chiropractors, nurses, therapists, etc.  When in fact they overlook the greatest resource they have-that lie within.

One of the key ingredients a self-healing person has is the ability to cope with stress in a very healthy way.

We all experience stress in our daily life. It is also quite common to have been prescribed a tranquilizer,  to help you cope with stress.  Juggling between a load of tasks and things to worry about has become a daily routine in all our lives. But amidst this stressful life that you’re living, did you ever stop to think how you   need to take better care of yourself? Did you ever stop to think about taking charge? Have you ever tried  to de-stress?

Stress is not always a bad thing! Stress is a natural reaction- a little of bit of stress is what keeps us going. This type of “acute” or “good” stress is what brings out the best in us in a project, or when faced with a deadline or challenge. It is also what helps us get through emergencies. However, how we perceive and respond to stress is the key to taking control.  It can be the difference between maintaining our health and developing a stress related disease.  More than 80 per cent of all doctor visits are stress related. When we are exposed to prolonged or undefined stress, or when several sources co-exist, it is much harder for us to recover and return to our normal state.

Our bodies created a response to life threatening situations.  Fear triggers an immediate surge of hormones that prepares the body to run or fight.  On the short term basis, that is an excellent, protective mechanism from which the body recovers.  However, dealing with stress on a continuous basis, in a way that constantly causes the release of these stress hormones, can lead to depletion of our adrenal glands.  Negative emotions actually trigger a cascade of physiological responses, including the release of norepinephrine, (noradrenalin), a chemical messenger known to suppress immune function. Also, the excessive release of stress hormones such as cortisol impacts the immune system by depressing the production of antibodies and messing up how our bodies function.

Chronic distress is known to cause high blood pressure and heart problems. It is also common to experience migraines, back pain and much more. As you can see, negative stress renders the body more susceptible to a variety of diseases physical and/or psychological problems. Unfortunately, some people repress their emotions. Others try to relieve their stress by smoking, or even taking illicit drugs. These responses are at best temporary diversions and provide a brief sense of relief and it leaves the person worse off than they were initially.

How do we start reacting positively toward stress? The answer is to learning how to view your stressful situation in a different way.  One that allows you to face the challenge, without essentially feeling controlled, defeated or doomed by it.  While most people believe they have no choice when dealing with the stresses that occur in our daily lives, both large and small, expected and unexpected, the fact remains that we do.

Perception Change: I learned how to step back and take a look at the bigger picture, and placed what seemed to be overwhelming into a broader perspective, which minimized its importance and meaning.

1. Is this situation that important?
2. Will it be as upsetting as it is to me today, tomorrow, next week, next month, next year?
3. What similar situations have I faced and lived through?
4. How do I feel about those now?
5. Can I feel the same way about this one?

Affirmations: Another effective and valuable  technique I’ve learned is using affirmations.  Believe it or now, it is a powerful way to relax and overcome stress

Some of my favorite ones are:

1. This too shall pass
2. All things are possible.
3. I rise above this situation now, and move forward
4. Nothing can change my peace of mind—even this situation
5. I am in charge of the way I feel right now.  Nothing outside of me can change my peace of mind, unless I allow it to do so.

Deep Breathing: Did you know that taking a deep breath can actually change your body’s physiology and relax it?

Take a few deep breaths, the next time you feel stressed

Everyone needs to alter their perception and response to stress. By developing the characteristics that is self-healing. To lead a healthy productive life, we all must learn to deal with our negative emotions and stream them into a more positive and constructive outlook at life. A positive outlook at life starts by taking a deeper look within.

Stress affects us differently. Our unique personalities, genes and situations are all factors that help shape the way we deal with stress. Most importantly, how we choose to respond, rather than reacting as if we don’t have a choice to stressful situations is the key to distressing.

1.Identifying the source of stress is necessary to ensure that you are looking at things in a healthy positive way. Sometimes it’s not so easy to simply point a finger at the source of stress, but it’s a must to dig deep down inside.

2.Keeping a journal to write about your feelings, regarding the stressful events you encounter and your daily responsibilities will help you zoom into what is stressing you out. It will allow you to recognize and reflect on what is stressing you out, and realize any changes occurring in your life.

3.Time management, setting limits for yourself, sharing your thoughts, and realizing you need time off are necessary in our lives.

4.Thinking positively is key. A healthy outlook is a positive outlook that accepts change as a part of life. It takes time and patience to increase our self-awareness and focus our self-healing powers. But the belief that we can heal will get us there. Stressful times may cause depressed immunity, but self-healing personalities will bounce back. When we believe that we can heal we help activate the mechanisms that foster immunity and healing on every level.

To de-stress yourself, sustain well-being and a strong immune system, one must accept being in the world and honestly express one’s feelings. Try to know what’s stressing you out – try to have a little alarm go off inside you to warn you when you start getting those signs of stress.

5.Take up daily practices that build emotional strength, supercharge your immune system, and take better care of yourself. Try meditation, positive affirmation, relaxed deep breathing and other techniques that help you to relax. And do not forget to take the time to understand and express yourself.

Click here and get your free healing meditation ( a $19.95 value) today!

To Your Good Health,
Elaine R. Ferguson, MD

www.howtogetwellfaster.com

One of the most frequent questions I’m asked is how to  prevent Alzheimer’s Disease.

A recent Spanish study confirms the findings that eating foods high in trans-fats and saturated fats increases the risk of depression, according to a Spanish study, published in the US Wednesday, confirming previous studies that linked “junk food” with the disease.

Researchers also showed that increasing the consumption of some products, such as olive oil, which is high in healthy omega-9 fatty acids, can lower the risk of mental illness and improve symptoms.

The authors of the study, from the universities of Navarra and Las Palmas de Gran Canaria, for over six years, followed and analyzed the diet and lifestyle of over 12,000 volunteers.

When the study started, none of the participants had been diagnosed with depression; by the end, 657 of them were new sufferers.

“Participants with an elevated consumption of trans-fats (fats present in artificial form in industrially-produced pastries and fast food…) presented up to a 48 percent increase in the risk of depression when they were compared to participants who did not consume these fats,” the head study author said.

Almudena Sanchez-Villegas, associate professor of preventive medicine at the University of Las Palmas de Gran Canaria, also noted that in the event “more trans-fats were consumed, the greater the harmful effect they produced in the volunteers.”

The researchers found, at the same time, that after assessing the impact of polyunsaturated fats — composed of larger amounts of fish and vegetable oils — and olive oil, these products “are associated with a lower risk of suffering depression.”

The report, published in the online journal PLoS ONE, noted the research was performed on a European population that enjoys a relatively low intake of trans-fats — making up only 0.4 percent “of the total energy ingested by the volunteers.”

“Despite this, we observed an increase in the risk of suffering depression of nearly 50 percent,” said researcher Miguel Martinez.

“On this basis we derive the importance of taking this effect into account in countries like the US, where the percentage of energy derived from these fats is around 2.5 percent.”

The report pointed out that the current number of depression sufferers in the world is around 150 million people, and has increased in recent years.

This rise is attributable, according to the authors, “to radical changes in the sources of fats consumed in Western diets, where we have substituted certain types of beneficial fats — polyunsaturated and monounsaturated in nuts, vegetable oils and fish — for the saturated and trans-fats found in meats, butter and other products such as mass-produced pastries and fast food.”

Though not a focus of the study, researchers pointed out that deadly cardiovascular disease is “influenced in a similar manner by diet, and might share similar mechanisms in their origin.”

Source:

PLos ONE

The news about the healthy properties of omega-3 Fatty acids continues to grow.  They are already well known for their ability to protect the heart and blood vessels.  Recent research has expanded our knowledge and determined they have the important and profound ability to reduce age-related decline.  This finding proves the long held belief that brain shrinkage is progressive and not reversible is incorrect.  Omega-3 fatty acids are known to protect nerve cells and have anti-depressant capabilities. 

A new study determined that people in the later decades of life who consumed more omega-3 fatty acids, have increased gray matter volume and that most new brain tissue developed occurred in the portion of the brain associated with happiness.

The study involved assessing the dietary history of 55 healthy adults.  The consumption of  omega-3 fatty acids was categorized, and the gray matter volumes in an emotional brain circuitry comprised of the anterior cingulate cortex (ACC), amygdala and hippocampus were calculated using MRI.

Region of interest analyses revealed positive associations between reported dietary omega-3 intake and gray matter volume in the subgenual ACC, the right hippocampus and the right amygdala, adjusted for total gray matter volume of brain. Whole-brain analyses confirmed that higher intake of omega-3 fatty acids was selectively associated with increased greater gray matter volume in these and not other regions.

Higher reported consumption of the long-chain omega-3 fatty acids is associated with greater gray matter volume in areas of the brain supporting emotional arousal and regulation.  The researchers suggest that theses associations may affect observed effects of omega-3 fatty acids on memory, mood and affect regulation.

Source:

http://www.ncbi.nlm.nih.gov/pubmed/17574755

I often am asked by people in their fifties and a few people in their forties as to what they can do to prevent the development of Alzheimer’s Disease. Because there is a growing number of people with this disorder, the fear of contracting this disease is growing. During my years in medical school I saw one patient with Alzheimer’s. That was in 1975.  It was considered to be a rare disorder. 

Now there is an epidemic, that I believe is by in large caused by yet to be determined environmental causes.  Our genes and family history play a small role in the development of this disorder. This study shares some insight into the role B vitamins and zinc play in the prevention of Alzheimer’s Disease.

Brain shrinkage, also known as atrophy is a very common physical change that happens with mild cognitive impairment, and can be an early sign of dementia.  So you know from the previous report taking omega-3 fatty acids can help reduce  shrinkage in very important areas of the brain.

Also, very important to brain function, studies conducted a few years ago  have found that high levels of homocysteine, a toxic amino acid are associated with confirmed or suspected dementia.  The large, multiple decade Framingham study has reported that people with high levels of homocysteine (levels above 14 micromoles/liter) had and double risk of developing dementia.

Vitamin B deficiency is linked to higher levels of homocysteine, as they are required factors and aid the enzymes involved in homocysteine metabolism.

Public Library of Science One published a study that observed a link between lower homocysteine levels and B vitamin supplementation, that reduces brain shrinkage and slows the development of dementia.

The study evaluated 168 participants over a two year period.  It determined that the participants taking B vitamin supplements experienced an average 30 percent reduction of brain shrinkage, while some had more than a 50 per cent reduction.

The study’s authors wrote, “B vitamin treatment led to a difference in final homocysteine concentration of 31.7 percent compared with the placebo, and was accompanied by a reduction in the rate of brain atrophy of almost 30 percent.

They concluded that the vitamin B homocysteine-lowering vitamins could reduce the increased rate of brain shrinkage in senior citizen people with mild cognitive impairment.

 Source:

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012244

Bullying once was limited to schools and playgrounds, now is unfortunately can be a 24 hour phenomena, due to the internet access and social media sites. Unfortunately children, especially teens are being bullied more than ever before, and access to computers and smart phones are the tools that are used to commit these harmful acts.

Cyberbullying occurs is when someone repeatedly harasses, mistreats, or makes fun of another person online or while using cell phones or other electronic devices.

The researchers defined cyberbullying as an aggressive, intentional and repeated use of mobile phones, computers and other electronic equipment to harass victims who cannot easily defend themselves.

A new research study conducted in Finland evaluated the impact cyberbullying has on teenage victims and perpetrators by computer or cell phone found both are more likely to report psychiatric symptoms.

Dr. Andre Sourander of Turku University in Finland and colleagues surveyed 2,438 Finnish seventh- and ninth-grade adolescents.  They evaluated the  completed  questionnaires and found six months prior to the survey, 4.8 percent of the participants were only victims of cyberbullying, 7.4 percent were cyberbullies only and 5.4 percent were both recipients and perpetrators of cyberbullying.

Other than being questioned about cyberbullying, they were also asked about substance use, traditional bullying behavior and psychosomatic symptoms, including headaches and abdominal pain.

The researchers discovered that victims of cyberbullying reported living in a house with one parent, perceived emotional, concentration and behavior difficulties; having trouble getting along with others; headaches and abdominal pain.

The researchers also found that cyberbullies themselves, reported emotional problems, concentration and behavior difficulties; trouble getting along with others, hyperactivity; conduct problems; infrequent helping behaviors, frequent smoking and drinking; headaches and not feeling safe in schools.

“The feeling of being unsafe is probably worse in cyberbullying compared with traditional bullying,” Dr. Andre Sourander of Turku University and co-authors wrote. “Traditional bullying typically occurs on school grounds, so victims are safe at least within their homes. With cyberbullying, victims are accessible 24 hours a day, seven days a week.”

“There is a need to create cyberenvironments and supervision that provide clear and consistent norms for healthy cyberbehavior. Clinicians working in child and adolescent health services should be aware that cyberbullying is potentially traumatizing,” stated Sourander.

“Policy makers, educators, parents, and adolescents themselves should be aware of the potentially harmful effects of cyberbullying. Future research is needed on whether antibullying policies, materials, interventions, and mobile telephone and internet user guidelines are effective for reducing cyberbullying,” Sourander said.

Cyberbullying Statistics in the United States are even higher. According to I-Safe America, approximately 20% of the students in our sample report experiencing cyberbullying in their lifetimes. When asked about specific types of cyberbullying in the previous 30 days, mean or hurtful comments (13.7%) and rumors spread (12.9%) online continue to be among the most commonly-cited.

Seventeen percent of the sample reported being cyberbullied in one or more of the nine types reported, two or more times over the course of the previous 30 days. In the 2003-04 school year, i-SAFE America surveyed students from across the country on a new topic: Cyber Bullying. It is a topic that not many adults were talking about. It turns out to be a topic all too familiar with students.

Bullying is no longer about the strong picking on the weak in the schoolyard. The physical assault has been replaced by a 24 hour per day, seven days a week online bashing. Savvy students are using Instant Messaging, e-mails, chat rooms and websites they create to humiliate a peer. No longer can parents count on seeing the tell-tale physical signs of bullying—a black eye, bloody lip, torn clothes. But the damage done by cyber bullies is no less real, and can be infinitely more painful.

Cyber Bullying Statistics

• 42% of kids have been bullied while online. 1 in 4 have had it happen more than once.
• 35% of kids have been threatened online. Nearly 1 in 5 have had it happen more than once.
• 21% of kids have received mean or threatening e-mail or other messages.
• 58% of kids admit someone has said mean or hurtful things to them online. More than 4 out of 10 say it has happened more than once.
• 53% of kids admit having said something mean or hurtful to another person online. More than 1 in 3 have done it more than once.
• 58% have not told their parents or an adult about something mean or hurtful that happened to them online.

Information Based on 2004 i-SAFE survey of 1,500 students grades 4-8

Cyber Bullying Tips

• Tell a trusted adult about the bullying, and keep telling until the adult takes action.
• Don’t open or read messages by cyber bullies.
• Tell your school if it is school related. Schools have a bullying solution in place.
• Don’t erase the messages—they may be needed to take action.
• Protect yourself—never agree to meet with the person or with anyone you meet online.
• If bullied through chat or instant messaging, the “bully” can often be blocked.
• If you are threatened with harm, inform the local police.

Sources:

Archives of General Psychiatry

http://archpsyc.ama-assn.org/cgi/content/short/67/7/720

http://www.isafe.org/channels/sub.php?ch=op&sub_id=media_cyber_bullying

http://www.thenationalcampaign.org/sextech/PDF/SexTech_Summary.pdf

A recent review of complementary and alternative therapies in the treatment of depression are quite promising.  A study review of the medical literature, conducted by the American Psychiatric Association’s Task Force on Complementary and Alternative Medicine reported its findings  in the June, 2010  Journal of Clinical Psychiatry.

The following is a brief overview of the task force’s findings:

• Several studies have determined that the omega-3 fatty acids are beneficial when used as an antidepressant supplement. However, there are limited and conflicting results regarding their use as a singular therapy for major depression, and doses are not included.
• Several trials have indicated that supplements of  S-adenosyl-L-methionine (SAMe)—the major donor of methyl groups in human metabolism—are as effective as antidepressants in treating major depression.
• Exercise has been studied both as single therapy and as an antidepressant adjunct. Trial results have generally been positive in both men and women across a wide age range and irrespective of setting or mode. Also, patients who continued to exercise following study participation had a lower risk of relapse over several months to years.

In one study, for example, exercise’s effectiveness as a single therapy for mild to moderate major depressive disorder was tested in men and women aged 20 to 45. Some participants exercised from 1.5 to 3 hours a week, others 80 minutes a week, and still others served as controls. After 12 weeks, the high-exercise group showed a 47 percent reduction in symptoms, while the low-exercise and control groups showed a 30 percent reduction in symptoms. The differences were statistically significant.

• Although there is strong evidence that light therapy can counter seasonal depression, the effectiveness of light therapy as a treatment for major depression is not as well established. Also, it appears that light therapy might be even more effective against major depression if it is combined with an antidepressant than if used alone.

In one randomized, controlled trial, for instance, 102 subjects were treated with the drug Zoloft.  The participants  also received either supplemental treatment with 30 minutes of either bright morning (10,000 lux) or dim red (50 lux) light for five weeks. All clinician and self-report measures significantly favored active light augmentation.

• Review of St. John’s Wort, trials suggest that it is more effective for mild to moderate depression than for the severe form of the illness.
• Studies have failed to demonstrate the therapeutic effectiveness of acupuncture compared with a control condition for the treatment of major depression.
• Folates’s  effectiveness as a single therapy for major depressive disorder has yet to be adequately tested. A few trials have found folate to be efficacious and well tolerated, although the best dose and form of folate remain unclear.

The task force also reviewed the side effects and costs of these therapies. It found, for example, that the omega-3 fatty acids have a low risk of side effects and are inexpensive, that SAMe  has a relatively low risk of side effects and is expensive, and that St. John’s wort carries a risk of interactions with drugs such as antiretrovirals, immunosuppressants, antineoplastic agents, anti-coagulants, and oral contraceptives.

“The sheer scope of CAM use in the U.S. is fascinating and somewhat daunting,” Freeman said. “Over 40 percent of adults use at least one CAM treatment annually, demonstrating how accessible and attractive these treatments are to our patients. However, we found that very few CAM treatments [for major depression] have received rigorous study. Our task force hopes that our report will serve as a foundation for future research in this area…. Any treatment for a serious psychiatric disorder, whether considered CAM or conventional, needs to be rigorously studied for effectiveness and safety.”

Source:

http://pn.psychiatryonline.org/content/45/15/17.1.

http://article.psychiatrist.com/dao_1-login.asp?ID=10006918&RSID=61741980543423

Aging doesn’t mean the brain function has to decline, and losing cognitive function.  A study has determined that a variety of characteristics may be associated with maintenance of intelligence when people are in the 70s and 80s.

Socially engage, non-smoking senior citizens who exercise at least once a week, have a ninth grade literacy level and a high school education, have a greater chance of maintaining their cognitive function.

More than 2,500 people between the age of 70 to 79 were followed for eight years, and their cognitive skills were evaluated several times over the years.  Many of the participants demonstrated decline in cognitive functioning.

Fifty-three percent of the participants showed normal age-related decline and 16 percent demonstrated significant cognitive decline. 

On the other hand 30 percent of the study participant’s exhibited no change or improved on the tests over the years.

The researchers then set to determine the factors that made the people whose cognitive functioning remained intact or improved from those who declined.

“To this day, the majority of past research has focused on factors that put people at greater risk to lose their cognitive skills over time, but much less is known about what factors help people maintain their skills, according to Alexandra Fiocco, Ph.D, of the University of California at San Francisco.

The study, published in Neurology, reported a unique profile that differentiates people who maintain cognitive function from those with age–related decline: people who exercise moderately to vigorously at least once a week have a 30 percent greater likelihood that they will maintain their cognitive function than those who do not exercise that often.

Nonsmokers are almost twice as likely to maintain their cognitive functioning compared to smokers.  And people working or volunteering and those who live with someone are 24 percent more likely to maintain their brain function later in life.

Dr. Ficco added, “Some of these factors such as exercise and smoking are behaviors that people can change.’ Discovering factors associated with cognitive maintenance may be very useful in prevention strategies that guard against or sow the onset of dementia.

Source:

American Academy of Neurology