Natural Alternatives for Depression Treatment

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Questions and Answers at 10almonds

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This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

Natural alternatives to medication for depression?

Great question! We did a mean feature a while back, but we definitely have much more to say! We’ll do another main feature soon, but in the meantime, here’s what we previously wrote:

See: The Mental Health First-Aid That You’ll Hopefully Never Need

^This covers not just the obvious, but also why the most common advice is not helpful, and practical tips to actually make manageable steps back to wellness, on days when “literally just survive the day” is one’s default goal.

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  • Beetroot For More Than Just Your Blood Pressure

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    Beetroot is well-known for being good for blood pressure, but what else can it do?

    Firstly, blood pressure, yes

    This is because… Well, we’ll quote from a paper:

    ❝As a source of nitrate, beetroot ingestion provides a natural means of increasing in vivo nitric oxide (NO) availability and has emerged as a potential strategy to prevent and manage pathologies associated with diminished NO bioavailability, notably hypertension and endothelial function❞

    Source: The Potential Benefits of Red Beetroot Supplementation in Health and Disease

    That’s a little modest in its wording though, so let’s just be clear, it does work:

    …where you can see that it significantly reduced systolic and diastolic blood pressure.

    Note: this does mean that if you suffer conversely from hypotension (dangerously low blood pressure) you should probably skip the beetroot.

    For your blood sugar levels, too

    The fiber in whole beetroot or powdered beetroot extract (but not beetroot juice) is, as usual, good for balancing blood sugars. However, in the case of beetroot, it (probably because of the betalain content, specifically betanin) also improves insulin sensitivity, resulting in lower fasting and postprandial (after-dinner) insulin levels:

    Evaluation of 12-Week Standardized Beetroot Extract Supplementation in Older Participants: A Preliminary Study of Human Health Safety

    See also (cited in the above paper): Post-prandial effect of beetroot (beta vulgaris) juice on glucose and lipids levels of apparently healthy subjects

    For your blood lipids, also

    This one has less readily available research to support it, so in the category of “papers that aren’t paywalled into oblivion”, here’s one that concludes with the entertainingly specific:

    Results: Beetroot juice intake increased plasma high density lipoprotein (t= -60.88, P<0.05). Triglyceride, total cholesterol, and low density lipoprotein were reduced (P<0.05). Compared with placebo, beetroot juice reduced the concentrations of triglyceride, total cholesterol, and low density lipoprotein (P<0.05).

    Conclusion: Regular beetroot juice intake has significant effects on lipid profile in female soccer players, hence its suggestion for preventing diseases such as hypercholesterolemia and hypertension in female soccer players.❞

    However, even if you are not a female soccer player, chances are it will have the same effect on your physiology as theirs (but, credit where it’s due, it’s right that they make claims about only what they know for sure).

    Here’s the paper: Efficacy of Beetroot Juice Consumption on the Lipid Profile of Female Soccer Players

    What’s good for your blood, is good for your brain

    …and that’s just as true here:

    Exploring beetroot (Beta vulgaris L.) for diabetes mellitus and Alzheimer’s disease dual therapy: in vitro and computational studies

    When reading that, you’ll see that as well as two health outcome benefits (antidiabetic and anti-Alzheimer’s), there are also two mechanisms of action, which are:

    • The blood sugar lowering, insulin sensitivity increasing, lipid improving, qualities we discussed already
    • Its fabulous flavonoid content

    These two things each in turn have a lot of other components and nuances, so here’s an infographic covering them ← this flowchart makes it all a lot clearer

    On which note, those flavonoids aren’t the only active compounds present that result in…

    Antioxidant & anti-inflammatory action

    This one’s pretty straightforward, but it’s worth mentioning also that (as is commonly the case) what fights oxidation also fights cancer:

    ❝In recent years, the beetroot, especially the betalains (betanin) and nitrates it contains, now has received increasing attention for their effective biological activity.

    Betalains have been proven to eliminate oxidative and nitrative stress by scavenging DPPH, preventing DNA damage, and reducing LDL.

    It also has been found to exert antitumor activity by inhibiting cell proliferation, angiogenesis, inducing cell apoptosis, and autophagy.❞

    Read in full: Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity

    Want to try some?

    We don’t sell it, but you can easily grow your own or find it at your local supermarket; if you prefer it in supplement form, dried is better than juice (for a multitude of reasons), so here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • Brazil Nuts vs Cashews – Which is Healthier?

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    Our Verdict

    When comparing Brazil nuts to cashews, we picked the cashews.

    Why?

    Looking at the macros first, Brazil nuts have more fat and fiber, while cashews have more carbs and protein. So, it really comes down to what you want to prioritize. We’d generally consider fiber the tie-breaker, making this category a subjective marginal win for Brazil nuts—and especially marginal since they are both low glycemic index foods in any case.

    When it comes to vitamins, Brazil nuts have more of vitamins C, E, and choline, while cashews have more of vitamins B2, B3, B5, B6, B7, B9, and K, so while both are great, this category is a clear by-the-numbers win for cashews.

    The category of minerals is an interesting one. Brazil nuts have more calcium, magnesium, phosphorus, and selenium, while cashews have more copper, iron, manganese, and zinc. That would be a 4:4 tie, but let’s take a closer look at those selenium levels:

    • A cup of cashews contains 109% of the RDA of selenium. Your hair will be luscious and shiny.
    • A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.

    For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

    We consider that a point against Brazil nuts.

    Adding up the section makes for a win for cashews. Of course, enjoy Brazil nuts too if you will, but in careful moderation please!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • Our ‘food environments’ affect what we eat. Here’s how you can change yours to support healthier eating

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    In January, many people are setting new year’s resolutions around healthy eating. Achieving these is often challenging – it can be difficult to change our eating habits. But healthy diets can enhance physical and mental health, so improving what we eat is a worthwhile goal.

    One reason it’s difficult to change our eating habits relates to our “food environments”. This term describes:

    The collective physical, economic, policy and sociocultural surroundings, opportunities and conditions that influence people’s food and beverage choices and nutritional status.

    Our current food environments are designed in ways that often make it easier to choose unhealthy foods than healthy ones. But it’s possible to change certain aspects of our personal food environments, making eating healthier a little easier.

    Unhealthy food environments

    It’s not difficult to find fast-food restaurants in Australian cities. Meanwhile, there are junk foods at supermarket checkouts, service stations and sporting venues. Takeaway and packaged foods and drinks routinely come in large portion sizes and are often considered tastier than healthy options.

    Our food environments also provide us with various prompts to eat unhealthy foods via the media and advertising, alongside health and nutrition claims and appealing marketing images on food packaging.

    At the supermarket, unhealthy foods are often promoted through prominent displays and price discounts.

    We’re also exposed to various situations in our everyday lives that can make healthy eating challenging. For example, social occasions or work functions might see large amounts of unhealthy food on offer.

    Not everyone is affected in the same way

    People differ in the degree to which their food consumption is influenced by their food environments.

    This can be due to biological factors (for example, genetics and hormones), psychological characteristics (such as decision making processes or personality traits) and prior experiences with food (for example, learned associations between foods and particular situations or emotions).

    People who are more susceptible will likely eat more and eat more unhealthy foods than those who are more immune to the effects of food environments and situations.

    Those who are more susceptible may pay greater attention to food cues such as advertisements and cooking smells, and feel a stronger desire to eat when exposed to these cues. Meanwhile, they may pay less attention to internal cues signalling hunger and fullness. These differences are due to a combination of biological and psychological characteristics.

    These people might also be more likely to experience physiological reactions to food cues including changes in heart rate and increased salivation.

    Two young women sitting on a couch eating chips.
    It’s common to eat junk food in front of the TV.
    PR Image Factory/Shutterstock

    Other situational cues can also prompt eating for some people, depending on what they’ve learned about eating. Some of us tend to eat when we’re tired or in a bad mood, having learned over time eating provides comfort in these situations.

    Other people will tend to eat in situations such as in the car during the commute home from work (possibly passing multiple fast-food outlets along the way), or at certain times of day such as after dinner, or when others around them are eating, having learned associations between these situations and eating.

    Being in front of a TV or other screen can also prompt people to eat, eat unhealthy foods, or eat more than intended.

    Making changes

    While it’s not possible to change wider food environments or individual characteristics that affect susceptibility to food cues, you can try to tune into how and when you’re affected by food cues. Then you can restructure some aspects of your personal food environments, which can help if you’re working towards healthier eating goals.

    Although both meals and snacks are important for overall diet quality, snacks are often unplanned, which means food environments and situations may have a greater impact on what we snack on.

    Foods consumed as snacks are often sugary drinks, confectionery, chips and cakes. However, snacks can also be healthy (for example, fruits, nuts and seeds).

    Try removing unhealthy foods, particularly packaged snacks, from the house, or not buying them in the first place. This means temptations are removed, which can be especially helpful for those who may be more susceptible to their food environment.

    Planning social events around non-food activities can help reduce social influences on eating. For example, why not catch up with friends for a walk instead of lunch at a fast-food restaurant.

    Creating certain rules and habits can reduce cues for eating. For example, not eating at your desk, in the car, or in front of the TV will, over time, lessen the effects of these situations as cues for eating.

    You could also try keeping a food diary to identify what moods and emotions trigger eating. Once you’ve identified these triggers, develop a plan to help break these habits. Strategies may include doing another activity you enjoy such as going for a short walk or listening to music – anything that can help manage the mood or emotion where you would have typically reached for the fridge.

    Write (and stick to) a grocery list and avoid shopping for food when hungry. Plan and prepare meals and snacks ahead of time so eating decisions are made in advance of situations where you might feel especially hungry or tired or be influenced by your food environment.The Conversation

    Georgie Russell, Senior Lecturer, Institute for Physical Activity and Nutrition (IPAN), Deakin University and Rebecca Leech, NHMRC Emerging Leadership Fellow, School of Exercise and Nutrition Sciences, Deakin University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Four Ways To Upgrade The Mediterranean Diet

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Four Ways To Upgrade The Mediterranean Diet

    The Mediterranean Diet is considered by many to be the current “gold standard” of healthy eating, and with good reason. With 10,000+ studies underpinning it and counting, it has a pretty hefty weight of evidence.

    (For contrast, the Ketogenic Diet for example has under 5,000 studies at time of writing, and many of those include mentioning the problems with it. That’s not to say the Keto is without its merits! It certainly can help achieve some short term goals, but that’s a topic for another day)

    Wondering what the Mediterranean Diet consists of? We outlined it in a previous main feature, so here it is for your convenience 😎

    To get us started today, we’ll quickly drop some links to a few of those Mediterranean Diet studies from the top:

    The short version is: it glows, in a good way.

    The anti-inflammatory upgrade

    One thing about the traditional Mediterranean Diet is… where are the spices?!

    A diet focusing on fruits and non-starchy vegetables, healthy oils and minimal refined carbs, can be boosted by adding uses of spices such as chili, turmeric, cumin, fenugreek, and coriander:

    Why and How the Indo-Mediterranean Diet May Be Superior to Other Diets: The Role of Antioxidants in the Diet

    The gut-healthy upgrade:

    The Mediterranean Diet already gives for having a small amount of dairy, mostly in the form of cheeses, but this can be tweaked:

    Mediterranean diet with extra dairy could be a gut gamechanger

    The heart-healthy upgrade

    The Mediterranean Diet is already highly recommended for heart health, and it offers different benefits to different parts of cardiovascular health:

    The Mediterranean Diet: its definition and evaluation of a priori dietary indexes in primary cardiovascular prevention

    The DASH (Dietary Approaches to Stop Hypertension) diet can boost it further, specifically in the category of, as the name suggests, lowering blood pressure.

    It’s basically the Mediterranean Diet with a few tweaks. Most notably, red meat no longer features (the Mediterranean Diet allows for a small amount of red meat), and fish has gone up in the list:

    Description of the DASH Eating Plan

    The brain-healthy upgrade:

    The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet combines several elements from the above, as the name suggests. It also adds extra portions of specific brain-foods, that already exist in the above diets, but get a more substantial weighting in this one:

    MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology

    See also: The cognitive effects of the MIND diet

    Enjoy!

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  • Women take more antidepressants after divorce than men but that doesn’t mean they’re more depressed

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    Research out today from Finland suggests women may find it harder to adjust to later-life divorce and break-ups than men.

    The study used population data from 229,000 Finns aged 50 to 70 who had undergone divorce, relationship break-up or bereavement and tracked their use of antidepressants before and after their relationship ended.

    They found antidepressant use increased in the four years leading to the relationship dissolution in both genders, with women experiencing a more significant increase.

    But it’s too simplistic to say women experience poorer mental health or tend to be less happy after divorce than men.

    Remind me, how common is divorce?

    Just under 50,000 divorces are granted each year in Australia. This has slowly declined since the 1990s.

    More couple are choosing to co-habitate, instead of marry, and the majority of couples live together prior to marriage. Divorce statistics don’t include separations of cohabiting couples, even though they are more likely than married couples to separate.

    Those who divorce are doing so later in life, often after their children grow up. The median age of divorce increased from 45.9 in 2021 to 46.7 in 2022 for men and from 43.0 to 43.7 for women.

    The trend of late divorces also reflects people deciding to marry later in life. The median duration from marriage to divorce in 2022 was around 12.8 years and has remained fairly constant over the past decade.

    Why do couples get divorced?

    Changes in social attitudes towards marriage and relationships mean divorce is now more accepted. People are opting not to be in unhappy marriages, even if there are children involved.

    Instead, they’re turning the focus on marriage quality. This is particularly true for women who have established a career and are financially autonomous.

    Similarly, my research shows it’s particularly important for people to feel their relationship expectations can be fulfilled long term. In addition to relationship quality, participants reported needing trust, open communication, safety and acceptance from their partners.

    Grey divorce” (divorce at age 50 and older) is becoming increasingly common in Western countries, particularly among high-income populations. While factors such as an empty nest, retirement, or poor health are commonly cited predictors of later-in-life divorce, research shows older couples divorce for the same reasons as younger couples.

    What did the new study find?

    The study tracked antidepressant use in Finns aged 50 to 70 for four years before their relationship breakdown and four years after.

    They found antidepressant use increased in the four years leading to the relationship break-up in both genders. The proportion of women taking antidepressants in the lead up to divorce increased by 7%, compared with 5% for men. For de facto separation antidepressant use increased by 6% for women and 3.2% for men.

    Within a year of the break-up, antidepressant use fell back to the level it was 12 months before the break-up. It subsequently remained at that level among the men.

    But it was a different story for women. Their use tailed off only slightly immediately after the relationship breakdown but increased again from the first year onwards.

    Woman sits at the beach
    Women’s antidepressant use increased again.
    sk/Unsplash

    The researchers also looked at antidepressant use after re-partnering. There was a decline in the use of antidepressants for men and women after starting a new relationship. But this decline was short-lived for women.

    But there’s more to the story

    Although this data alone suggest women may find it harder to adjust to later-life divorce and break-ups than men, it’s important to note some nuances in the interpretation of this data.

    For instance, data suggesting women experience depression more often than men is generally based on the rate of diagnoses and antidepressant use, which does not account for undiagnosed and unmedicated people.

    Women are generally more likely to access medical services and thus receive treatment. This is also the case in Australia, where in 2020–2022, 21.6% of women saw a health professional for their mental health, compared with only 12.9% of men.

    Why women might struggle more after separating

    Nevertheless, relationship dissolution can have a significant impact on people’s mental health. This is particularly the case for women with young children and older women.

    So what factors might explain why women might experience greater difficulties after divorce later in life?

    Research investigating the financial consequences of grey divorce in men and women showed women experienced a 45% decline in their standard of living (measured by an income-to-needs ratio), whereas men’s dropped by just 21%. These declines persisted over time for men, and only reversed for women following re-partnering.

    Another qualitative study investigating the lived experiences of heterosexual couples post-grey divorce identified financial worries as a common theme between female participants.

    A female research participant (age 68) said:

    [I am most worried about] the money, [and] what I’m going to do when the little bit of money I have runs out […] I have just enough money to live. And, that’s it, [and if] anything happens I’m up a creek. And Medicare is incredibly expensive […] My biggest expense is medicine.

    Another factor was loneliness. One male research participant (age 54) described he preferred living with his ex-wife, despite not getting along with her, than being by himself:

    It was still [good] knowing that [the] person was there, and now that’s gone.

    Other major complications of later-life divorce are possible issues with inheritance rights and next-of-kin relationships for medical decision-making.

    Separation can be positive

    For some people, divorce or separation can lead to increased happiness and feeling more independent.

    And the mental health impact and emotional distress of a relationship dissolution is something that can be counterattacked with resilience. Resilience to dramatic events built from life experience means older adults often do respond better to emotional distress and might be able to adjust better to divorce than their younger counterparts.The Conversation

    Raquel Peel, Adjunct Senior Lecturer, University of Southern Queensland and Senior Lecturer, RMIT University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Sleep Smarter – by Shawn Stevenson

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    You probably know to avoid blue light before bed, put a curfew on the caffeine, and have fresh bedding. So, what does this book offer that’s new?

    As the subtitle suggests, it’s 21 tips for better sleep, so if even half of them are new, then it’ll still be adding value.

    This is a book review, not a book summary, but to give an idea of the kind of thing you might not already know: there’s a section on bedroom houseplants! For example…

    • Which plants filter the air best according to NASA, rather than “according to tradition”
    • Which plants will thrive in what will hopefully be a cool dark environment
    • Which plants produce oxygen even at night, rather than just during the day

    The writing style is personable without losing clarity or objectivity:

    • We read personal anecdotes, and we read science
    • We get “I tried this”, and we get “this sleep study found such-and-such”
    • We get not just the “what”, but also the “why” and the “how”

    We get the little changes that make a big differencesometimes the difference between something working or not!

    Bottom line: if you’d like to get better sleep and a blue light filter hasn’t wowed you and changed your life, this book will bring your sleep knowledge (and practice) to the next level.

    Click here to check out Sleep Smarter, and if those 21 ways improve your sleep 5% each, just think what that total can do for your life!

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