How To Recognize Perfectly Hidden Depression
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Dr. Margaret Rutherford shares her insights from 30 years of professional experience:
There’s only one way to know
In this video, Dr. Rutherford discusses several (presumably pseudonymized) cases of people who came to her therapy office seeming to have their lives very much together when they very much didn’t, including the woman who came in with symptoms of mild anxiety, and then tried to kill herself, and the man who was outwardly an overachiever while consumed with feelings of guilt and shame.
She discusses how even the most skilled mental health professionals will tend to miss hidden depression, as they focus on visible symptoms from the DSM criteria, which may not reflect the patient’s reality, especially for those hiding their struggles.
So, the crux becomes: why do people hide their struggles? One does not go to the emergency room with a broken limb and then say to the doctor “I’m fine thank you; how are you?” so why do people do that when it comes to mental health issues?
The reality is that the shame of revealing feelings like shame itself, fear, and self-loathing keeps people silent, and in particular, research (Schneiderman et al.) shows that emotional pain plays a central role in suicide, and (per Blatt et al.) perfectionism can drastically alter the presentation of depression, making it even harder to diagnose through standard criteria than it already was.
As for what can be done about it? Dr. Rutherford advocates for a cultural shift where talking about emotional pain, including suicidal thoughts, is seen as normal and not shameful. That people need to feel safe expressing these feelings, to prevent tragic outcomes. Instead of judging or dismissing someone with suicidal thoughts, she encourages a compassionate and accepting approach to open up dialogue and understanding.
In short, that everyone can contribute to a culture that views transparency and vulnerability as strengths, helping reduce the stigma around mental health struggles.
And that’s the only way we’ll ever be able to recognize perfectly hidden depression—if people no longer feel that they have to hide it.
For more on all of this, here’s Dr. Rutherford herself:
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Want to learn more?
You might also like to read:
- The Mental Health First Aid (That You’ll Hopefully Never Need) ← This is about managing depression, in yourself or others
- How To Stay Alive (When You Really Don’t Want To) ← This is about managing suicidality, in yourself or others
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Spirulina vs Nori – Which is Healthier?
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Our Verdict
When comparing spirulina to nori, we picked the nori.
Why?
In the battle of the seaweeds, if spirulina is a superfood (and it is), then nori is a super-dooperfood. So today is one of those “a very nutritious food making another very nutritious food look bad by standing next to it” days. With that in mind…
In terms of macros, they’re close to identical. They’re both mostly water with protein, carbs, and fiber. Technically nori is higher in carbs, but we’re talking about 2.5g/100g difference.
In the category of vitamins, spirulina has more vitamin B1, while nori has a lot more of vitamins A, B2, B3, B5, B6, B9, C, E, K, and choline.
When it comes to minerals, it’s a little closer but still a clear win for nori; spirulina has more copper, iron, and magnesium, while nori has more calcium, manganese, phosphorus, potassium, and zinc.
Want to try some nori? Here’s an example product on Amazon 😎
Want to learn more?
You might like to read:
21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori was an important part of the diet enjoyed here
Take care!
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Overcoming Tendonitis – by Dr. Steven Low & Dr. Frank Skretch
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If you assumed tendonitis to be an inflammatory condition, you’re not alone. However, it’s not; the “-itis” nomenclature is a misnomer, and while one can rarely go wrong with reducing chronic/systemic inflammation, it’s not the cure for tendonitis.
What, then, is tendonitis and what does cure it? It’s a non-inflammatory proliferation disorder, meaning, something is growing (or in this case, simply being replaced) in a way it shouldn’t. As to fixing it, that’s more complex.
This book does cover 20 interventions (sorted into “major” and “minor”), ranging from exercise therapies to surgery, with many things between. It also examines popular myths that do not help, such as rest, ice, heat, and analgesics.
The style of this book is hard science, but don’t worry, it explains everything along the way. It does however mean that if you’re not very accustomed to wading through scientific material, you can’t just dip into the middle of the book and be guaranteed to understand what’s going on. Indeed, before even getting to discussing tendonitis/tendinopathy, the first chapter is very reassuringly dedicated to “understanding the levels and classification of evidence in studies”, along with the assorted scales and guidelines of the Center for Evidence-Based Medicine.
The rest, however, is about the etiology, diagnosis, and treatment of tendonitis and tendinopathy more generally. One interesting thing is that, according to the abundant high-quality evidence presented in this book, what works for one body part’s tendonitis does not necessarily work for another body part, so we get quite a part-by-part rundown.
Bottom line: this book has a wealth of useful, applicable information about management of tendonitis, making it indispensable if you or a loved one suffer from such—but settle in, because it’s not a light read.
Click here to check out Overcoming Tendonitis, and overcome tendonitis!
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Make Your Saliva Better For Your Teeth
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A new study has highlighted the importance of lifestyle factors in shaping the oral microbiome—that is to say, how the things we do affect the bacteria that live in our mouths:
Nepali oral microbiomes reflect a gradient of lifestyles from traditional to industrialized
Neither the study title nor the abstract elucidate how, exactly, one impacts the other, but the study itself does (of course) contain that information; we read it, and the short version is:
In terms of the extremes of “most traditional” to “most industrialized”, foragers have the most diverse oral microbiomes (that’s good), and people with an American industrialized lifestyle had the least diverse oral microbiomes (that’s bad). Between the two extremes, we see the gradient promised by the title.
If you do feel like checking it out, Figure 3 in the paper illustrates this nicely.
Also illustrated in the above-linked Figure 3 is oral microbiome composition. In other words (and to oversimplify it rather), how good or bad our mouth bacteria are for us, independent of diversity (so for example, are there more of this or that kind of bacteria).
Once again, there is a gradient, only this time, the ends of it are even more polarized: foragers have a diverse oral microbiome rich with healthy-for-humans bacteria, while people with an American industrialized lifestyle might not have the diversity, but do have a large number of bad-for-humans bacteria.
While many lifestyle factors are dietary or quasi-dietary, e.g. what kinds of foods people eat, whether they drink alcohol, whether they smoke or use gum, etc, many lifestyle factors were examined, including everything from medications and exercise, to things like kitchen location and what fuel is predominantly used, to education and sexual activity and many other things that we don’t have room for here.
You can see how each lifestyle factor stacked up, in Figure 5.
Why it matters
Our oral microbiome affects many aspects of health, including:
- Locally: caries, periodontal diseases, mucosal diseases, oral cancer, and more
- Systemically: gastrointestinal diseases in general, IBS in particular, nervous system diseases, Alzheimer’s disease, endocrine diseases, all manner of immune/autoimmune diseases, and more
Nor are the effects it has mild; oral microbiome health can be a huge factor, statistically, for many of the above. You can see information and data pertaining to all of the above and more, here:
Oral microbiomes: more and more importance in oral cavity and whole body
What to do about it
Take care of your oral microbiome, to help it to take care of you. As well as the above-mentioned lifestyle factors, it’s worth noting that when it comes to oral hygiene, not all oral hygiene products are created equal:
Toothpastes & Mouthwashes: Which Kinds Help, And Which Kinds Harm?
Additionally, you might want to consider gentler options, but if you do, take care to opt for things that science actually backs., rather than things that merely trended on social media.
This writer (hi, it’s me) is particularly excited about the science and use of the miswak stick, which comes from the Saladora persica tree, and has phytochemical properties that (amongst many other health-giving effects) improve the quality of saliva (i.e., improve its pH and microbiome composition). In essence, your own saliva gets biochemically nudged into being the safest, most effective mouthwash.
There’s a lot of science for the use of S. persica, and we’ve discussed it before in more detail than we have room to rehash today, here:
Less Common Oral Hygiene Options
If you’d like to enjoy these benefits (and also have the equivalent of a toothbrush that you can carry with you at all times and does not require water*), then here’s an example product on Amazon 😎
*don’t worry, it won’t feel like dry-brushing your teeth. Remember what we said about what it does to your saliva. Basically, you chomp it once, and your saliva a) increases and b) becomes biological tooth-cleaning fluid. The stick itself is fibrous, so the end of it frays in a way that makes a natural little brush. Each stick is about 5”×¼” and you can carry it in a little carrying case (you’ll get a couple with each pack of miswak sticks), so you can easily use it in, say, the restroom of a restaurant or before your appointment somewhere, just as easily as you could use a toothpick, but with much better results. You may be wondering how long a stick lasts; well, that depends on how much you use it, but in this writer’s experience, each stick lasts about a month maybe, using it at least 2–3 times per day, probably rather more since I use it after each meal/snack and upon awakening.
(the above may read like an ad, but we promise you it’s not sponsored and this writer’s just enthusiastic, and when you read the science, you will be too)
Enjoy!
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Clean Needles Save Lives. In Some States, They Might Not Be Legal.
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Kim Botteicher hardly thinks of herself as a criminal.
On the main floor of a former Catholic church in Bolivar, Pennsylvania, Botteicher runs a flower shop and cafe.
In the former church’s basement, she also operates a nonprofit organization focused on helping people caught up in the drug epidemic get back on their feet.
The nonprofit, FAVOR ~ Western PA, sits in a rural pocket of the Allegheny Mountains east of Pittsburgh. Her organization’s home county of Westmoreland has seen roughly 100 or more drug overdose deaths each year for the past several years, the majority involving fentanyl.
Thousands more residents in the region have been touched by the scourge of addiction, which is where Botteicher comes in.
She helps people find housing, jobs, and health care, and works with families by running support groups and explaining that substance use disorder is a disease, not a moral failing.
But she has also talked publicly about how she has made sterile syringes available to people who use drugs.
“When that person comes in the door,” she said, “if they are covered with abscesses because they have been using needles that are dirty, or they’ve been sharing needles — maybe they’ve got hep C — we see that as, ‘OK, this is our first step.’”
Studies have identified public health benefits associated with syringe exchange services. The Centers for Disease Control and Prevention says these programs reduce HIV and hepatitis C infections, and that new users of the programs are more likely to enter drug treatment and more likely to stop using drugs than nonparticipants.
This harm-reduction strategy is supported by leading health groups, such as the American Medical Association, the World Health Organization, and the International AIDS Society.
But providing clean syringes could put Botteicher in legal danger. Under Pennsylvania law, it’s a misdemeanor to distribute drug paraphernalia. The state’s definition includes hypodermic syringes, needles, and other objects used for injecting banned drugs. Pennsylvania is one of 12 states that do not implicitly or explicitly authorize syringe services programs through statute or regulation, according to a 2023 analysis. A few of those states, but not Pennsylvania, either don’t have a state drug paraphernalia law or don’t include syringes in it.
Those working on the front lines of the opioid epidemic, like Botteicher, say a reexamination of Pennsylvania’s law is long overdue.
There’s an urgency to the issue as well: Billions of dollars have begun flowing into Pennsylvania and other states from legal settlements with companies over their role in the opioid epidemic, and syringe services are among the eligible interventions that could be supported by that money.
The opioid settlements reached between drug companies and distributors and a coalition of state attorneys general included a list of recommendations for spending the money. Expanding syringe services is listed as one of the core strategies.
But in Pennsylvania, where 5,158 people died from a drug overdose in 2022, the state’s drug paraphernalia law stands in the way.
Concerns over Botteicher’s work with syringe services recently led Westmoreland County officials to cancel an allocation of $150,000 in opioid settlement funds they had previously approved for her organization. County Commissioner Douglas Chew defended the decision by saying the county “is very risk averse.”
Botteicher said her organization had planned to use the money to hire additional recovery specialists, not on syringes. Supporters of syringe services point to the cancellation of funding as evidence of the need to change state law, especially given the recommendations of settlement documents.
“It’s just a huge inconsistency,” said Zoe Soslow, who leads overdose prevention work in Pennsylvania for the public health organization Vital Strategies. “It’s causing a lot of confusion.”
Though sterile syringes can be purchased from pharmacies without a prescription, handing out free ones to make drug use safer is generally considered illegal — or at least in a legal gray area — in most of the state. In Pennsylvania’s two largest cities, Philadelphia and Pittsburgh, officials have used local health powers to provide legal protection to people who operate syringe services programs.
Even so, in Philadelphia, Mayor Cherelle Parker, who took office in January, has made it clear she opposes using opioid settlement money, or any city funds, to pay for the distribution of clean needles, The Philadelphia Inquirer has reported. Parker’s position signals a major shift in that city’s approach to the opioid epidemic.
On the other side of the state, opioid settlement funds have had a big effect for Prevention Point Pittsburgh, a harm reduction organization. Allegheny County reported spending or committing $325,000 in settlement money as of the end of last year to support the organization’s work with sterile syringes and other supplies for safer drug use.
“It was absolutely incredible to not have to fundraise every single dollar for the supplies that go out,” said Prevention Point’s executive director, Aaron Arnold. “It takes a lot of energy. It pulls away from actual delivery of services when you’re constantly having to find out, ‘Do we have enough money to even purchase the supplies that we want to distribute?’”
In parts of Pennsylvania that lack these legal protections, people sometimes operate underground syringe programs.
The Pennsylvania law banning drug paraphernalia was never intended to apply to syringe services, according to Scott Burris, director of the Center for Public Health Law Research at Temple University. But there have not been court cases in Pennsylvania to clarify the issue, and the failure of the legislature to act creates a chilling effect, he said.
Carla Sofronski, executive director of the Pennsylvania Harm Reduction Network, said she was not aware of anyone having faced criminal charges for operating syringe services in the state, but she noted the threat hangs over people who do and that they are taking a “great risk.”
In 2016, the CDC flagged three Pennsylvania counties — Cambria, Crawford, and Luzerne — among 220 counties nationwide in an assessment of communities potentially vulnerable to the rapid spread of HIV and to new or continuing high rates of hepatitis C infections among people who inject drugs.
Kate Favata, a resident of Luzerne County, said she started using heroin in her late teens and wouldn’t be alive today if it weren’t for the support and community she found at a syringe services program in Philadelphia.
“It kind of just made me feel like I was in a safe space. And I don’t really know if there was like a come-to-God moment or come-to-Jesus moment,” she said. “I just wanted better.”
Favata is now in long-term recovery and works for a medication-assisted treatment program.
At clinics in Cambria and Somerset Counties, Highlands Health provides free or low-cost medical care. Despite the legal risk, the organization has operated a syringe program for several years, while also testing patients for infectious diseases, distributing overdose reversal medication, and offering recovery options.
Rosalie Danchanko, Highlands Health’s executive director, said she hopes opioid settlement money can eventually support her organization.
“Why shouldn’t that wealth be spread around for all organizations that are working with people affected by the opioid problem?” she asked.
In February, legislation to legalize syringe services in Pennsylvania was approved by a committee and has moved forward. The administration of Gov. Josh Shapiro, a Democrat, supports the legislation. But it faces an uncertain future in the full legislature, in which Democrats have a narrow majority in the House and Republicans control the Senate.
One of the bill’s lead sponsors, state Rep. Jim Struzzi, hasn’t always supported syringe services. But the Republican from western Pennsylvania said that since his brother died from a drug overdose in 2014, he has come to better understand the nature of addiction.
In the committee vote, nearly all of Struzzi’s Republican colleagues opposed the bill. State Rep. Paul Schemel said authorizing the “very instrumentality of abuse” crossed a line for him and “would be enabling an evil.”
After the vote, Struzzi said he wanted to build more bipartisan support. He noted that some of his own skepticism about the programs eased only after he visited Prevention Point Pittsburgh and saw how workers do more than just hand out syringes. These types of programs connect people to resources — overdose reversal medication, wound care, substance use treatment — that can save lives and lead to recovery.
“A lot of these people are … desperate. They’re alone. They’re afraid. And these programs bring them into someone who cares,” Struzzi said. “And that, to me, is a step in the right direction.”
At her nonprofit in western Pennsylvania, Botteicher is hoping lawmakers take action.
“If it’s something that’s going to help someone, then why is it illegal?” she said. “It just doesn’t make any sense to me.”
This story was co-reported by WESA Public Radio and Spotlight PA, an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
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Popcorn vs Peanuts – Which is Healthier
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Our Verdict
When comparing air-popped popcorn to peanuts (without an allergy), we picked the peanuts.
Why?
Peanuts, if we were to list popular nuts in order of healthfulness, would not be near the top of the list. Many other nuts have more nutrients and fewer/lesser drawbacks.
But the comparison to popcorn shines a different light on it:
Popcorn has very few nutrients. It’s mostly carbs and fiber; it’s just not a lot of carbs because the manner of its consumption makes it a very light snack (literally). You can eat a bowlful and it was perhaps 30g. It has some small amounts of some minerals, but nothing that you could rely on it for. It’s mostly fresh air wrapped in fiber.
Peanuts, in contrast, are a much denser snack. High in calories yes, but also high in protein, their fats are mostly healthy, and they have not only a fair stock of vitamins and minerals, but also a respectable complement of beneficial phytochemicals: mostly assorted antioxidant polyphenols, but also oleic acid (as in olives, good for healthy triglyceride levels).
Another thing worth a mention is their cholesterol-reducing phytosterols (these reduce the absorption of dietary cholesterol, “good” and “bad”, so this is good for most people, bad for some, depending on the state of your cholesterol and what you ate near in time to eating the nuts)
Peanuts do have their clear downsides too: its phytic acid content can reduce the bioavailability of iron and zinc taken at the same time.
In summary: while popcorn’s greatest claim to dietary beneficence is its fiber content and that it’s close to being a “zero snack”, peanuts (eaten in moderation, say, the same 30g as the popcorn) have a lot to contribute to our daily nutritional requirements.
We do suggest enjoying other nuts though!
Read more: Why You Should Diversify Your Nuts!
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Lower Cholesterol Naturally
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Lower Cholesterol, Without Statins
We’ll start this off by saying that lowering cholesterol might not, in fact, be critical or even especially helpful for everyone, especially in the case of women. We covered this more in our article about statins:
…which was largely informed by the wealth of data in this book:
The Truth About Statins – by Dr. Barbara H. Roberts
…which in turn, may in fact put a lot of people off statins. We’re not here to tell you don’t use them—they may indeed be useful or even critical for some people, as Dr. Roberts herself also makes makes clear. But rather, we always recommend learning as much as possible about what’s going on, to be able to make the most informed choices when it comes to what often might be literally life-and-death decisions.
On which note, if anyone would like a quick refresher on cholesterol, what it actually is (in its various forms) and what it does, why we need it, the problems it can cause anyway, then here you go:
Now, with all that in mind, we’re going to assume that you, dear reader, would like to know:
- how to lower your LDL cholesterol, and/or
- how to maintain a safe LDL cholesterol level
Because, while the jury’s out on the dangers of high LDL levels for women in particular, it’s clear that for pretty much everyone, maintaining them within well-established safe zones won’t hurt.
Here’s how:
Relax
Or rather, manage your stress. This doesn’t just reduce your acute risk of a heart attack, it also improves your blood metrics along the way, and yes, that includes not just blood pressure and blood sugars, but even triglycerides! Here’s the science for that, complete with numbers:
What are the effects of psychological stress and physical work on blood lipid profiles?
With that in mind, here’s…
How To Manage Chronic Stress (Even While Chronically Stressed)
Not chemically “relaxed”, though
While relaxing is important, drinking alcohol and smoking are unequivocally bad for pretty much everything, and this includes cholesterol levels:
Can We Drink To Good Health? ← this also covers popular beliefs about red wine and heart health, and the answer is no, we cannot
As for smoking, it is good to quit as soon as possible, unless your doctor specifically advises you otherwise (there are occasional situations where something else needs to be dealt with first, but not as many some might like to believe):
Addiction Myths That Are Hard To Quit
If you’re wondering about cannabis (CBD and/or THC), then we’d love to tell you about the effect these things have on heart health in general and cholesterol levels in particular, but the science is far too young (mostly because of the historic, and in some places contemporary, illegality cramping the research), and we could only find small, dubious, mutually contradictory studies so far. So the honest answer is: science doesn’t know this one, yet.
Exercise… But don’t worry, you can still stay relaxed
When it comes to heart health, the most important thing is keeping moving, so getting in those famous 150 minutes per week of moderate exercise is critical, and getting more is ideal.
240 minutes per week is a neat 40 minutes per day, by the way and is very attainable (this writer lives a 20-minute walk away from where she does her daily grocery shopping, thus making for a daily 40-minute round trip, not counting the actual shopping).
See: The Doctor Who Wants Us To Exercise Less, And Move More
If walking is for some reason not practical for you, here’s a whole list of fun options that don’t feel like exercise but are:
Manage your hormones
This one is mostly for menopausal women, though some people with atypical hormonal situations may find it applicable too.
Estrogen protects the heart… Until it doesn’t:
See also: World Menopause Day: Menopause & Cardiovascular Disease Risk
Here’s a great introduction to sorting it out, if necessary:
Dr. Jen Gunter: What You Should Have Been Told About Menopause Beforehand
Eat a heart-healthy diet
Shocking nobody, but it has to be said, for the sake of being methodical. So, what does that look like?
What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
(it’s fiber in the #1 spot, but there’s a list of most important things there, that’s worth checking out and comparing it to what you habitually eat)
You can also check out the DASH (Dietary Approaches to Stop Hypertension) edition of the Mediterranean diet, here:
Four Ways To Upgrade The Mediterranean Diet
As for saturated fat (and especially trans-fats), the basic answer is to keep them to minimal, but there is room for nuance with saturated fats at least:
Can Saturated Fats Be Healthy?
And lastly, do make sure to get enough omega 3 fatty-acids:
What Omega-3s Really Do For Us
And enjoy plant sterols and stanols! This would need a whole list of their own, so here you go:
Take These To Lower Cholesterol! (Statin Alternatives)
Take care!
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