Search Results

Many people around the world suffer from Seasonal Affective Disorder (SAD). SAD typically presents in countries with low light for many months of the year where winters are long and dark. Older people who spend a lot of time indoors - particularly if they reside in care homes or become too infirm to get out as much as they used to, are also at risk of developing SAD. The lack of natural sunlight can result in Vitamin D deficiency, and an imbalanced circadian rhythm - or body clock. SAD can result in depression, lack of energy, increased need for sleep, a craving for sweets and weight gain. Research with SAD lamps have shown positive results in countering a lack of sunlight. Using a 10,000 LUX SAD lamp - particularly in the morning, helps to reduce the symptoms of SAD and reset the body clock without the negative effects of the sun's UV rays. SAD lamps have also been shown to be useful in resetting one's body clock when suffering from circadian rhythm disorders such as Delayed Sleep Phase Disorder (difficulty falling sleep and the urge to sleep late) or Advanced Sleep Phase Disorder (tiring too early and waking too early). Commercially available, the timing and use of SAD lamps will need to be adjusted according to individual need, however, they are a relatively inexpensive and a non-pharmaceutical alternative to anti-depressants - no prescription required.

Some people believe as we get older we require less sleep. Not so! Older people still need 7 - 9 hours sleep per night. Recent studies have found that a lack of sleep increases our chances of dementia. However, due to a myriad of factors such as medications, stress, depression, poor health, a lack of iron (shown to cause restless legs), or less melatonin (the hormone that promotes sleep), older adults often take longer to get to sleep and wake up more frequently during the night. A lack of sleep can lead to falls, brain fog, forgetfulness, depressed mood, and an overall reduction in both psychical and mental health. What are some of the things that you can do is to improve your sleep hygiene? Keep active during the day. Thirty mins of exercise per day is the minimal amount one should be getting for good health and counts towards making you tired. Keep regular bedtime hours so that your body becomes attuned as to when it is time to sleep. Switch off (or at least turn town the light) mobile devices so that your brain doesn't think it is still daytime. Limit coffee or drink decaffeinated. Do something relaxing before bed such as have a warm bath or read a book. Eat sleep promoting foods such as oatmeal, bananas, or milk before bed. Keep your bedroom dark and quiet and clutter free to evoke a nice peaceful and relaxing (sleeping) space. Another good idea is to keep a diary so that you can track the days when sleep was easier - what happened that day, what did you do differently? Failing all of this, a trip to the doctor might be a good idea so he/she can review any medications, or make sure you don't have any sleep disorders such as sleep apnea or circadian rhythm problems. Sleep for most people is a wonderful thing for recharging the batteries and enabling us to start the new day afresh. If you're not getting enough sleep try the tips above or if you think anxiety or stress are contributing to lack of sleep, contact me and let's chat about how I can help you reduce levels of seep-depriving conditions.

Let's chat about trauma. Just as we are all individual, different events affect people in different ways. What one person perceives as a traumatic event; another may simply brush off. Genetics, personality, circumstance, and perception can all contribute to whether an event is remembered - and indeed imprinted, as traumatic or not. Take criticism. For some, criticism may be taken on board and used constructively to encourage reflection and improve performance. Whilst the same criticism given to someone else may inflict emotional pain, anxiety, and depression - trauma. How we perceive any given situation affects how we process and ultimately react to it. Any perceived stressful situation that is either prolonged and ongoing, or acute and one off (such as a car accident) can result in long-term physiological changes that negatively effect both body and mind. However, the more emotional support an individual receives during times of stress, the more likely they are able to weather that stress. According to some theorists, depression is caused by a lack of hope - when our mental resources are unable to cope with a perceived negative and stressful situation. With this theory, it is the perception of hopelessness that influences our mental and physical state, regardless of the actual situation and often in the absence of trauma. Unfortunately, perception and negative bias are often set in childhood and can influence whether we experience future events as traumatic, particularly in the absence of emotional support and counselling. Chronic anxiety by definition is caused by the perception and stress of an impending (future) event that will cause us harm - a perceived future trauma, that in reality may never materialise. However, the ways in which we try to avoid this tends to reinforce our belief that the danger is real and therefore we remain stuck in a cycle of avoidance and a state of chronic stress that dictates our lives. Of course there are situations that anyone would find traumatic, such as abuse (emotional & physical), death, war, disaster, and personal threat. Post traumatic stress disorder (PTSD) can be one consequence of a traumatic event that can adversely affect an individual if the right support and counselling is not received. If you're suffering from a the effects of trauma please seek counselling from a qualified mental health specialist who can help you to process and resolve past events. However, if general anxiety is keeping you from living your best life, contact me and let's chat about the ways you can break free of the stress wheel and live the life you were meant to.

Eighty percent of our vitamin D comes from sunlight conversion. In my previous post I discussed how a lack of sunlight (and hence) Vitamin D - particularly in the northern hemisphere in winter, can effect people's sleep patterns and result in depression, lack of energy, and an increased need for sleep known as Seasonal Affective Disorder (SAD). However, a new study also links low vitamin D levels to reduced diversity of microbiome in the gut. This can result increased inflammation, reduced immunity, and has been implicated in Irritable Bowel Disease (IBD). Other studies have also concluded that a lack of vitamin D contributes to hypertension and cardiovascular disease. Exposure to arms and legs for 5 to 30 minutes between 10:00 AM and 3:00 PM is often adequate to meet vitamin D requirements. However, variables such as time of day, season, latitude, clothing, sunscreen use, skin pigmentation, and age affect the amount of vitamin D converted in the skin. Ageing, also decreases the amount of vitamin D the body makes. Oral vitamin D supplementation is known to be beneficial for individuals who suffer from chronic inflammatory diseases, and studies have shown that taking vitamin D supplements offers beneficial effects without having to make any dietary changes. Vitamin D helps your body absorb calcium from the food you eat, and helps protect you from diseases like osteoporosis and cancer. Oily fish, such as salmon, mackerel, and herring, are also rich sources of vitamin D. However, it is difficult to achieve and maintain optimal levels of vitamin D by diet alone. Few foods are natural sources of vitamin D and fortified foods contain only limited amounts. If you think you might be lacking in vitamin D seek advice from your doctor. Although you can't get too much vitamin D from diet and sunshine alone - although rare, it is possible to get too much from long-term high strength vitamin D supplements. Finally, nothing beats a stroll in the sunshine, taking in nature and fresh air. If you need help with motivation to get out there and receive a shot of vitamin D, contact me and let's chat about the many ways you can increase your health and vitamin D level naturally. Sources: Frontiers in microbiology & Journal of Evidence-Based Integrative Medicine

Let's chat about loneliness. A lack of social inclusion, connections, and a perception of valuelessness can often become internalised leading to chronic loneliness in adults. Loneliness and depression, are major determinants of an increase in health care and ultimately death in older adults - with suicide being highest amongst the elderly worldwide. Studies show loneliness and depression are a risk factors for heart disease and stroke and impact people's ability to think, feel and act in ways that advance positive physical and mental well-being. Further, a feeling of isolation can be debilitating for some older people and broken emotional ties can interfere with sleep and immune function. Positive relationships are essential to wellbeing and protects us from being lonely - the lack of which is a key factor in depression. Divorce, job loss, loss of your driver's license, death of a loved one or friend, moving into care, and declining health, can all be factors that lead to an individual withdrawing from social life. So what can we do to protect ourselves against loneliness? For some people, the social connections they find at work are an important protector against loneliness. Similarly, being part of a club or community group can also provide friendship and companionship that helps ward of loneliness. Some people prefer one or two close friends rather than a large social circle. Whatever works for you as an individual should be your aim. Here is a short list of ideas: Join a local hobby club such as Men's shed - or create your own Volunteer or work part-time Join a walking group Find a pen-friend (local or global) Adopt an elderly rescue dog or cat Become a mentor Learn how to use the internet Say hi to your neighbours Join a cause that is close to your heart Take steps to improve communication with friends or trusted family member Finally, older people who remain connected with others and have strong relationships are likely to report a better quality of life and satisfaction with their life, have delayed progression of dementia and mental decline, and need less domestic support and enjoy greater independence. Simply put, social connections, interactions and networks matter. Overall, making small changes to improve social connections can improve your physical and mental health and wellbeing. Want to find out more about what you can do to improve your social connections? Contact me and let's chat about it.

Honesty, kindness, curiosity, leadership, bravery? Most of us go through our days not giving a thought as to what it is that makes us tick. What are our values, how do we use them in our day to day encounters or decisions? Our strengths are what draws people to us. Our strengths are our values; our moral compass that guides us in making the right decisions. They are effortless, energising, and essential for our wellbeing. When we stop to consider what our strengths are we can understand how we have used them in the past to achieve desired results in all areas of our lives and how we can continue to apply them more strategically and meaningfully in the future. Furthermore, when we appreciate the strengths in ourselves and others, it provides an opportunity to think about behaviours in a new, positive way. Taking stock of our strengths helps us to understand our reasons for behaving in certain ways. Further, it gives us the opportunity to work on building strengths that wish we had. To find out what your strengths take the free VIA character strengths test here. Discover what your strengths are and how you can apply them to enhance your everyday.

Depression can happen to any of us as we age, regardless of our background or achievements. And the symptoms of depression in older people can affect every aspect of life, impacting energy, appetite, sleep, interest in work, hobbies, and relationships. It’s important to realise that depression isn’t an inevitable part of getting older—nor is it a sign of weakness or a character flaw. It can happen to anyone, at any age, no matter your background or your previous accomplishments in life. While life’s changes as you age—such as retirement, the death of loved ones, declining health—can sometimes trigger depression, there are steps you can take to feel happy and hopeful once again. Feeling down from time to time is a normal part of life, but when emotions such as hopelessness and despair take hold and just won’t go away, you may have depression. More than just sadness in response to life’s struggles and setbacks, depression changes how you think, feel, and function in daily activities. It can interfere with your ability to work, study, eat, sleep, and enjoy life. Just trying to get through the day can be overwhelming. While some people describe depression as “living in a black hole” or having a feeling of impending doom, others feel lifeless, empty, and apathetic. Men in particular can feel angry and restless. However you experience depression, left untreated it can become a serious health condition. But it’s important to remember that feelings of helplessness and hopelessness are symptoms of depression—not the reality of your situation. No matter how hopeless you feel, you can get better. By understanding the cause of your depression and recognizing the different symptoms and types of depression, you can take the first steps to feeling better and overcoming the problem. Depression varies from person to person, but there are some common signs and symptoms. It’s important to remember that these symptoms can be part of life’s normal lows. But the more symptoms you have, the stronger they are, and the longer they’ve lasted—the more likely it is that you’re dealing with depression. 10 common symptoms of depression: Feelings of helplessness and hopelessness. A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation. Loss of interest in daily activities. You don’t care anymore about former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure. Appetite or weight changes. Significant weight loss or weight gain—a change of more than 5% of body weight in a month. Sleep changes. Either insomnia, especially waking in the early hours of the morning, or oversleeping. Anger or irritability. Feeling agitated, restless, or even violent. Your tolerance level is low, your temper short, and everything and everyone gets on your nerves. Loss of energy. Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete. Self-loathing. Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes. Reckless behavior. You engage in escapist behavior such as substance abuse, compulsive gambling, reckless driving, or dangerous sports. Concentration problems. Trouble focusing, making decisions, or remembering things. Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain. Depression is a major risk factor for suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to escape the pain. If you have a loved one with depression, take any suicidal talk or behavior seriously and watch for the warning signs: Talking about killing or harming one’s self Expressing strong feelings of hopelessness or being trapped An unusual preoccupation with death or dying Acting recklessly, as if they have a death wish (e.g. speeding through red lights) Calling or visiting people to say goodbye Getting affairs in order (giving away prized possessions, tying up loose ends) Saying things like “Everyone would be better off without me” or “I want out” A sudden switch from being extremely depressed to acting calm and happy If you think a friend or family member is considering suicide, express your concern and seek help immediately with services such as Life Line or Beyond Blue. Talking openly about suicidal thoughts and feelings can save a life. Depression often varies according to age and gender, with symptoms differing between men and women, or young people and older adults. Depression in men Depressed men are less likely to acknowledge feelings of self-loathing and hopelessness. Instead, they tend to complain about fatigue, irritability, sleep problems, and loss of interest in work and hobbies. They’re also more likely to experience symptoms such as anger, aggression, reckless behavior, and substance abuse. Depression in women Women are more likely to experience depression symptoms such as pronounced feelings of guilt, excessive sleeping, overeating, and weight gain. Depression in women is also impacted by hormonal factors during menstruation, pregnancy, and menopause. Older adults Older adults tend to complain more about the physical rather than the emotional signs and symptoms of depression: things like fatigue, unexplained aches and pains, and memory problems. They may also neglect their personal appearance and stop taking critical medications for their health. Causes of depression in older adults As we grow older, we often face significant life changes that can increase the risk for depression. These can include: Health problems. Illness and disability, chronic or severe pain, cognitive decline, damage to your body image due to surgery or sickness can all be contributors to depression. Loneliness and isolation. Factors such as living alone, a dwindling social circle due to deaths or relocation, decreased mobility due to illness or a loss of driving privileges can trigger depression. Reduced sense of purpose. Retirement can bring with it a loss of identity, status, self-confidence, and financial security and increase the risk of depression. Physical limitations on activities you used to enjoy can also impact your sense of purpose. Fears. These include a fear of death or dying as well as anxiety over financial problems or health issues. Recent bereavements. The death of friends, family members, and pets, or the loss of a spouse or partner are common causes of depression in older adults. Medical conditions that can cause depression in older adults It’s important to be aware that medical problems can cause depression in older adults and the elderly, either directly or as a psychological reaction to the illness. Any chronic medical condition, particularly if it is painful, disabling, or life-threatening, can lead to depression or make your depression symptoms worse. These include: Parkinson’s disease Stroke Heart disease Cancer Diabetes Thyroid disorders Vitamin B12 deficiency Dementia and Alzheimer’s disease Lupus Multiple sclerosis (MS) Depression as a side effect of medication Symptoms of depression can also occur as a side effect of many commonly prescribed drugs. You’re particularly at risk if you’re taking multiple medications. While the mood-related side effects of prescription medication can affect anyone, older adults are more sensitive because, as we age, our bodies become less efficient at metabolizing and processing drugs. If you feel depressed after starting a new medication, talk to your doctor. You may be able to lower your dose or switch to another medication that doesn’t impact your mood. Self-help for depression It’s a myth to think that after a certain age older adults can’t learn new skills, try new activities, or make fresh lifestyle changes. The truth is that the human brain never stops changing, so as an older adult, you’re just as capable as a young person of learning new things and adapting to new ideas that can help you recover from depression. Of course, when you’re depressed, taking action and putting steps into action can be hard. Sometimes, just thinking about the things you should do to feel better can seem overwhelming. But small steps can make a big difference to how you feel. Taking a short walk, for example, is something you can do right now—and it can boost your mood for the next two hours. By taking small steps day by day, your depression symptoms will ease and you’ll find yourself feeling more energetic and hopeful again. For more information, or help in taking steps to overcome depression, contact me and let's chat about ways to overcome depression in yourself or a loved one. Source: helpguide.org