The Lies That Depression Tells Us

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In this short (6:42) video, psychiatrist Dr. Tracey Marks talks about 8 commonly-believed lies that depression often tells us. They are:

  • “I don’t measure up”
  • “No one cares about me”
  • “I’m better off alone”
  • “No one understands”
  • “It’s all my fault”
  • “I have no reason to be depressed”
  • “Nothing matters”
  • “I’ll never get better”

Some of these can be reinforced by people around us; it’s easy to believe that “no one understands” if for example the few people we interact with the most don’t understand, or that “I have no reason to be depressed” if people try to cheer you up by pointing out your many good fortunes.

The reality, of course, is that depression is a large, complex, and many-headed beast, with firm roots in neurobiology.

There are things we can do that may ameliorate it… But they also may not, and sometimes life is just going to suck for a while. That doesn’t mean we should give up (that, too, is depression lying to us, per “I’ll never get better”), but it does mean that we should not be so hard on ourselves for not having “walked it off” the way one might “just walk off” a broken leg.

Oh, you can’t “just walk off” a broken leg? Well then, perhaps it’s not surprising if we don’t “just think off” a broken brain, either. The brain can rebuild itself, but that’s a slow process, so buckle in:

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Want to know more?

You might like these previous articles of ours about depression (managing it, and overcoming it):

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  • Medicinal Cannabis For Kids With ADHD!

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    …and other items from this week’s health science news:

    The other “chill pill”?

    Cannabis is now being investigated for its potential to benefit children with autism, ADHD, and Tourette’s!

    It’s a natural direction for research—after all, many children with these conditions have symptoms such as anxiety and agitation, and while standard medications (like stimulants or antidepressants) can help, they don’t work for everyone and can cause side effects too.

    Of course, cannabis is famously not without its side effects too, for example:

    • THC isn’t recommended for children at all, due to risks like paranoia or psychosis
    • CBD is considered much safer, but can still cause side effects such as sleepiness, irritability, reduced appetite, and stomach upset. Additionally, CBD can interact with other medications (including sedatives and anti-seizure drugs), potentially increasing side effects of those medications by raising drug levels in the body.

    In places like Australia, medicinal cannabis is already being prescribed for autism, ADHD, and anxiety, although unsurprisingly a lot of use is unprescribed, and often without doctors being informed.

    For this reason, high-quality research is limited, and the best studies (including in young autistic people) show mixed results, with some improvements but no consistent benefit over placebo.

    In short, it’s rising in popularity and many doctors are taking up the practice, but the science is still very young, and it seems wise to be cautious.

    Read in full: Can medicinal cannabis help kids’ autism, ADHD or Tourette’s? Here’s what we know so far

    Related: Cannabis & Mental Health: Good Or Bad?

    How spicy are your bones?

    “Turmeric and ginger are good for you” is an idea that will be well-known to regular 10almonds readers, but today it’s something new:

    Researchers (Dr. Susmita Bose et al.) tested extracts from turmeric and ginger as coatings for titanium bone implants to improve surgery outcomes. The idea is that the extracts slowly release beneficial compounds around the implant site after surgery.

    What they found: the treatment roughly doubled bone–implant bonding within six weeks in early tests, suggesting stronger and more stable implants, as well as killing 92% of bacteria on implant surfaces, addressing one of the major causes of implant failure. As an extra bonus, the extract even reduced (by 11x) osteosarcoma-related cancer cells around the implant site:

    Read in full: WSU researchers use spice extracts to enhance medical bone implants

    Related: How Much Spice Is Right?

    HIV for everyone!

    When we’ve written about US Federal funding cuts lately, it’s most often about the FDA and the increasing lack of regulation with regard to what manufacturers are allowed to put into your food, and the increasing lack of testing for food contaminants, hence all the recalls.

    Today it’s about cutting funding for HIV testing, which cut is not only projected to increase HIV infections by 10%, but also, doesn’t even work to save money:

    ❝The United States has made tremendous progress over the years, with fewer people getting infected and better treatments for those who are infected. To enter a world where that suddenly reverses would be a big deal. Treating someone with HIV over a lifetime is expensive, so any HIV infection you can prevent saves a lot of money.❞

    ~ Dr. Todd Fojo

    Read in full: HIV funding cuts could increase infections by 10% in the U.S.

    Related: What Most People Don’t Know About HIV

    Take care!

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  • Should I get a weighted vest to boost my fitness? And how heavy should it be?

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    Exercise training while wearing a weighted vest is undergoing somewhat of a renaissance. Social media posts and trainers are promoting them as a potential strategy for improving fitness and health.

    Exercising with additional weight attached to the body is nothing new. This idea has been used with soldiers for many centuries if not millennia – think long hikes with a heavy pack.

    The modern weighted vest comes in a range of designs that are more comfortable and can be adjusted in terms of the weight added. But could one be helpful for you?

    ZR10/Shutterstock

    What the research says

    One of the earliest research studies, reported in 1993, followed 36 older people wearing weighted vests during a weekly exercise class and at home over a 20-week period. Wear was associated with improvements in bone health, pain and physical function.

    Since then, dozens of papers have evaluated the exercise effects of wearing a weighted vest, reporting a range of benefits.

    Not surprisingly, exercise with a weighted vest increases physiological stress – or how hard the body has to work – as shown by increased oxygen uptake, heart rate, carbohydrate utilisation and energy expenditure.

    Adding weight equal to 10% of body weight is effective. But it doesn’t appear the body works significantly harder when wearing 5% extra weight compared to body weight alone.

    Does more load mean greater injury risk?

    A small 2021 study suggested additional weights don’t alter the biomechanics of walking or running. These are important considerations for lower-limb injury risk.

    The safety considerations of exercising with weighted vests have also been reported in a biomechanical study of treadmill running with added weight of 1% to 10% of body weight.

    While physiological demand (indicated by heart rate) was higher with additional weight and the muscular forces greater, running motion was not negatively affected.

    To date no research studies have reported increased injuries due to wearing weighted vests for recreational exercise. However a 2018 clinical study on weight loss in people with obesity found back pain in 25% of those wearing such vests. Whether this can be translated to recreational use in people who don’t have obesity is difficult to say. As always, if pain or discomfort is experienced then you should reduce the weight or stop vest training.

    Better for weight loss or bone health?

    While wearing a weighted vest increases the energy expenditure of aerobic and resistance exercise, research to show it leads to greater fat loss or retaining muscle mass is somewhat inconclusive.

    One older study investigated treadmill walking for 30 minutes, three times a week in postmenopausal women with osteoporosis. The researchers found greater fat loss and muscle gain in the participants who wore a weighted vest (at 4–8% body weight). But subsequent research in obese older adults could not show greater fat loss in participants who wore weighted vests for an average of 6.7 hours per day.

    There has been considerable interest in the use of weighted vests to improve bone health in older people. One 2003 study reported significant improvements in bone density in a group of older women over 32 weeks of weighted vest walking and strength training compared to a sedentary control group.

    But a 2012 study found no difference in bone metabolism between groups of postmenopausal women with osteoporosis walking on a treadmill with or without a weighted vest.

    Making progress

    As with any exercise, there is a risk of injury if it is not done correctly. But the risk of weighted vest training appears low and can be managed with appropriate exercise progression and technique.

    If you are new to training, then the priority should be to simply start exercising and not complicate it with wearing a weighted vest. The use of body weight alone will be sufficient to get you on the path to considerable gains in fitness.

    Once you have a good foundation of strength, aerobic fitness and resilience for muscles, joints and bones, using a weighted vest could provide greater loading intensity as well as variation.

    It is important to start with a lighter weight (such as 5% bodyweight) and build to no more than 10% body weight for ground impact exercises such as running, jogging or walking.

    For resistance training such as squats, push-ups or chin-ups, progression can be achieved by increasing loads and adjusting the number of repetitions for each set to around 10 to 15. So, heavier loads but fewer repetitions, then building up to increase the load over time.

    While weighted vests can be used for resistance training, it is probably easier and more convenient to use barbells, dumbbells, kettle bells or weighted bags.

    group of women exercising indoors using stretchy bands to add resistance
    The benefits of added weight can also be achieved by adding repetition or duration. Geert Pieters/Unsplash

    The bottom line

    Weighted vest training is just one tool in an absolute plethora of equipment, techniques and systems. Yes, walking or jogging with around 10% extra body weight increases energy expenditure and intensity. But training for a little bit longer or at a higher intensity can achieve similar results.

    There may be benefits for bone health in wearing a weighted vest during ground-based exercise such as walking or jogging. But similar or greater stimulus to bone growth can be achieved by resistance training or even the introduction of impact training such as hopping, skipping or bounding.

    Exercising with a weighted vest likely won’t increase your injury risk. But it must be approached intelligently considering fitness level, existing and previous injuries, and appropriate progression for intensity and repetition.

    Rob Newton, Professor of Exercise Medicine, Edith Cowan University

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

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  • Forever Strong – by Dr. Gabrielle Lyon

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    Obesity kills a lot of people (as does medical neglect and malpractice when it comes to obese patients, but that is another matter), but often the biggest problem is not “too much fat” but rather “too little muscle”. This gets disguised a bit, because these factors often appear in the same people, but it’s a distinction that’s worthy of note.

    Dr. Lyon lays out a lot of good hard science in this work, generally in the field of protein metabolism, but also with a keen eye on all manner of blood metrics (triglycerides, LDL/HDL, fasting blood sugars, assorted other biomarkers of metabolic health).

    The style of this book is two books in one. It’s a very accessible pop-science book in its primary tone, with an extra layer of precise science and lots of references, for those who wish to dive into that.

    In the category of criticism, the diet plan section of the book is rather meat-centric, but the goal of this is protein content, not meat per se, so substitutions can easily be made. That’s just one small section of the book, though, and it’s little enough a downside that even Dr. Mark Hyman (a popular proponent of plant-based nutrition) highly recommends the book.

    Bottom line: if you’d like to be less merely fighting decline and more actually becoming healthier as you age, then this book will help you do just that.

    Click here to check out Forever Strong, and level up your wellness as you age!

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  • WHO Overturns Dogma on Airborne Disease Spread. The CDC Might Not Act on It.

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    The World Health Organization has issued a report that transforms how the world understands respiratory infections like covid-19, influenza, and measles.

    Motivated by grave missteps in the pandemic, the WHO convened about 50 experts in virology, epidemiology, aerosol science, and bioengineering, among other specialties, who spent two years poring through the evidence on how airborne viruses and bacteria spread.

    However, the WHO report stops short of prescribing actions that governments, hospitals, and the public should take in response. It remains to be seen how the Centers for Disease Control and Prevention will act on this information in its own guidance for infection control in health care settings.

    The WHO concluded that airborne transmission occurs as sick people exhale pathogens that remain suspended in the air, contained in tiny particles of saliva and mucus that are inhaled by others.

    While it may seem obvious, and some researchers have pushed for this acknowledgment for more than a decade, an alternative dogma persisted — which kept health authorities from saying that covid was airborne for many months into the pandemic.

    Specifically, they relied on a traditional notion that respiratory viruses spread mainly through droplets spewed out of an infected person’s nose or mouth. These droplets infect others by landing directly in their mouth, nose, or eyes — or they get carried into these orifices on droplet-contaminated fingers. Although these routes of transmission still happen, particularly among young children, experts have concluded that many respiratory infections spread as people simply breathe in virus-laden air.

    “This is a complete U-turn,” said Julian Tang, a clinical virologist at the University of Leicester in the United Kingdom, who advised the WHO on the report. He also helped the agency create an online tool to assess the risk of airborne transmission indoors.

    Peg Seminario, an occupational health and safety specialist in Bethesda, Maryland, welcomed the shift after years of resistance from health authorities. “The dogma that droplets are a major mode of transmission is the ‘flat Earth’ position now,” she said. “Hurray! We are finally recognizing that the world is round.”

    The change puts fresh emphasis on the need to improve ventilation indoors and stockpile quality face masks before the next airborne disease explodes. Far from a remote possibility, measles is on the rise this year and the H5N1 bird flu is spreading among cattle in several states. Scientists worry that as the H5N1 virus spends more time in mammals, it could evolve to more easily infect people and spread among them through the air.

    Traditional beliefs on droplet transmission help explain why the WHO and the CDC focused so acutely on hand-washing and surface-cleaning at the beginning of the pandemic. Such advice overwhelmed recommendations for N95 masks that filter out most virus-laden particles suspended in the air. Employers denied many health care workers access to N95s, insisting that only those routinely working within feet of covid patients needed them. More than 3,600 health care workers died in the first year of the pandemic, many due to a lack of protection.

    However, a committee advising the CDC appears poised to brush aside the updated science when it comes to its pending guidance on health care facilities.

    Lisa Brosseau, an aerosol expert and a consultant at the Center for Infectious Disease Research and Policy in Minnesota, warns of a repeat of 2020 if that happens.

    “The rubber hits the road when you make decisions on how to protect people,” Brosseau said. “Aerosol scientists may see this report as a big win because they think everything will now follow from the science. But that’s not how this works and there are still major barriers.”

    Money is one. If a respiratory disease spreads through inhalation, it means that people can lower their risk of infection indoors through sometimes costly methods to clean the air, such as mechanical ventilation and using air purifiers, and wearing an N95 mask. The CDC has so far been reluctant to press for such measures, as it updates foundational guidelines on curbing airborne infections in hospitals, nursing homes, prisons, and other facilities that provide health care. This year, a committee advising the CDC released a draft guidance that differs significantly from the WHO report.

    Whereas the WHO report doesn’t characterize airborne viruses and bacteria as traveling short distances or long, the CDC draft maintains those traditional categories. It prescribes looser-fitting surgical masks rather than N95s for pathogens that “spread predominantly over short distances.” Surgical masks block far fewer airborne virus particles than N95s, which cost roughly 10 times as much.

    Researchers and health care workers have been outraged about the committee’s draft, filing letters and petitions to the CDC. They say it gets the science wrong and endangers health. “A separation between short- and long-range distance is totally artificial,” Tang said.

    Airborne viruses travel much like cigarette smoke, he explained. The scent will be strongest beside a smoker, but those farther away will inhale more and more smoke if they remain in the room, especially when there’s no ventilation.

    Likewise, people open windows when they burn toast so that smoke dissipates before filling the kitchen and setting off an alarm. “You think viruses stop after 3 feet and drop to the ground?” Tang said of the classical notion of distance. “That is absurd.”

    The CDC’s advisory committee is comprised primarily of infection control researchers at large hospital systems, while the WHO consulted a diverse group of scientists looking at many different types of studies. For example, one analysis examined the puff clouds expelled by singers, and musicians playing clarinets, French horns, saxophones, and trumpets. Another reviewed 16 investigations into covid outbreaks at restaurants, a gym, a food processing factory, and other venues, finding that insufficient ventilation probably made them worse than they would otherwise be.

    In response to the outcry, the CDC returned the draft to its committee for review, asking it to reconsider its advice. Meetings from an expanded working group have since been held privately. But the National Nurses United union obtained notes of the conversations through a public records request to the agency. The records suggest a push for more lax protection. “It may be difficult as far as compliance is concerned to not have surgical masks as an option,” said one unidentified member, according to notes from the committee’s March 14 discussion. Another warned that “supply and compliance would be difficult.”

    The nurses’ union, far from echoing such concerns, wrote on its website, “The Work Group has prioritized employer costs and profits (often under the umbrella of ‘feasibility’ and ‘flexibility’) over robust protections.” Jane Thomason, the union’s lead industrial hygienist, said the meeting records suggest the CDC group is working backward, molding its definitions of airborne transmission to fit the outcome it prefers.

    Tang expects resistance to the WHO report. “Infection control people who have built their careers on this will object,” he said. “It takes a long time to change people’s way of thinking.”

    The CDC declined to comment on how the WHO’s shift might influence its final policies on infection control in health facilities, which might not be completed this year. Creating policies to protect people from inhaling airborne viruses is complicated by the number of factors that influence how they spread indoors, such as ventilation, temperature, and the size of the space.

    Adding to the complexity, policymakers must weigh the toll of various ailments, ranging from covid to colds to tuberculosis, against the burden of protection. And tolls often depend on context, such as whether an outbreak happens in a school or a cancer ward.

    “What is the level of mortality that people will accept without precautions?” Tang said. “That’s another question.”

    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.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Fix Chronic Fatigue & Regain Your Energy, By Science

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    Chronic fatigue is on the rise. A lot of it appears to be Long COVID-related, but whether that’s the case for you or not, one thing that will make a big difference to your energy levels is something that French biochemist Jessie Inchauspé is here to explain:

    Mitochondrial management

    Inchauspé explains it in terms of a steam train; to keep running, it must have coal burning in its furnace. However, if more coal is delivered to the engine room faster than it can be put in the furnace and burned, and the coal just keeps on coming, the worker there will soon be overwhelmed trying to find places to put it all; the engine room will be full of coal, and the furnace will sputter and go out because the worker can’t even reach it on account of being buried in coal.

    So it is with our glucose metabolism also. If we get spikes of glucose faster than our body can deal with them, it will overload the body’s ability to process that energy at all. Just like the steam train worker, our body will try! It’ll stuff that extra glucose wherever it can (storing as glycogen in the liver is a readily available option that’s easy to do and/but also gives you non-alcoholic fatty liver disease and isn’t quickly broken down into useable energy), and meanwhile, your actual mitochondria aren’t getting what they need (which is: a reliable, but gentle, influx of glucose).

    You can imagine that the situation we described in the steam train isn’t good for the engine’s longevity, and the corresponding situation in the human body isn’t good for our mitochondria either (or our pancreas, or our liver, or… the list goes on). Indeed, damaged mitochondria affect exercise capacity and stress resilience—as well as being a long-term driver of cancer.

    The remedy, of course, is blood sugar management. Specifically, avoiding glucose spikes. She has a list of 10 ways to do this (small changes to how we eat; what things to eat with what, in which order, etc) that make a huge measurable difference. For your convenience, we’ve linked those ten ways below; first though, if you’d like to hear it from Inchauspé directly (her style is very pleasant), enjoy:

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    Want to learn more?

    You might also like to read:

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  • 5-Minute Core Exercises For Seniors – by Cindy Brehse & Tami Brehse-Dzenitis

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    The authors are a mother-and-daughter team, instructors in the Athletics and Fitness Association of America, and Cindy Brehse (the mother of co-author Tami Brehse-Dzenitis) is also a Silver Sneakers instructor, and a Golden Hearts Active At Any Age Fitness Specialist. They’ve both made a career out of helping people to get the most out of their bodies.

    The primary goal of this book—on which it delivers—is to provide core exercise that can be done by almost anyone, while still actually building strength, mobility, etc, without the need for a gym membership or expensive equipment.

    They offer individual exercises and routines, including sections specifically designed for various purposes, such as improving stability, improving mobility, relieving various aches and pains, etc. There are also modification tips for each exercise, i.e. how to increase or decrease the intensity of each, to meet your personal needs.

    The style is very light pop-science with minimal jargon and very clear explanations. The lightness of scientific content is reflected in its one-page bibliography (when many books of this genre have 10 or 20 pages of bibliography).

    Bottom line: if you’d like to improve your core fitness, but aren’t about to embark on an intensive CrossFit training regimen or such, but would like to nevertheless see results, then this book is a fine option.

    Click here to check out 5-Minute Core Exercises For Seniors, and build your core strength and fitness!

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