Costco Connection - January 2009

News you
can use
to beat
the blues

PHOTODISC

By T. Foster Jones

DEPRESSION TAKES many forms, and so do the approaches to alleviating it.

There are several different treatment options for dealing with depression. Although psychotherapy and prescription medicines remain the primary and most common treatments, complementary and alternative medicines, or CAMs, are also popular among people looking for natural alternatives to traditional Western medicine.

Walk it off

By Leslie Sansone

IF YOU HAVEN’T been on a regular walking program, by all means, start immediately.

Everyone knows how to walk, and the health benefits are astounding.

According to the New

England Journal of Medicine, walking just 30 min-

utes a day, three times a week, reduces the risk of death from all natural causes

by 55 percent. Walking also keeps you in the midrange of aerobic activity, where fat oxidation is most efficient. And, best of all, walking is something you can continue your entire life.

Although I’m always up for a brisk

walk in the fresh air, I have found that people will exercise more consistently if they have another option, such as a convenient indoor walk. An indoor walking program allows you to work a broader range of muscles than simply forward

LESLIE SANSONE

Aromatherapy is one approach that may help with depression.

As defined by the National Center for Complementary and Alternative Medicine

( nccam.nih.gov), CAMs are medical and healthcare systems, practices and products that are not presently considered to be part of conventional medicine. Many of these therapies have been the subjects of scientific research that demonstrates their effectiveness, but in many cases key questions regarding their effectiveness in treating depression have yet to be answered.

Acupuncture. Acupuncture has long been used clinically to combat depression, as well as anxiety-related conditions. According to practitioners, certain emotions are associated with specific organs, and imbalance in these organ systems can cause the buildup of negative emotions. Acupuncture seeks to release these emotions and restore balance.

Aromatherapy. Aromatherapy is effective with many disorders, including stress, anxiety, pain, premenstrual syndrome and depression, according to Help Guide ( www.helpguide.org),

Leslie Sansone

walking, turning an in-

door walk into a multi-muscle, higher-calorie burn than a stroll

around the block.

My bottom line on fitness is and always has been that human beings were meant to move. It’s no secret that the more we move the better we feel. My philosophy is: Exercise for the love of life and the love of good health. Looking good in a swimsuit or a pair of jeans is simply a bonus.

Whatever your beliefs are, you have been given an amazing gift—the chance to live a life on this planet. It would be a shame to waste it sitting on the couch. C

Leslie Sansone, a Costco member, is a certified fitness instructor.

Resources
National Institute
of Mental Health

resource on www.athealth.com

The Lundbeck
Institute
●

a nonprofit
www.nimh.nih.gov
●

mental health. www.psychcentral.com

●

Aromatherapy

●

uses scented essential oils

www.luinst.org/

extracted from plants to stimulate emotional responses in the brain. Common oils deemed helpful for those suffering from depression include rose, sage, jasmine, lavender, sandalwood and orange.

Exercise. While exercise is good for the body, it’s also good for mental and emotional health. Evidence suggests that physical activity increases endorphins (neurochemicals that can elevate mood), reduces stress and relieves muscle tension—all things that can have a positive effect on depression. It also provides a physical release for pent-up emotions, including anger and frustration.

Light therapy. For some people, say researchers at the Mayo Clinic ( www.mayoclinic.com), a lack of full-spectrum sunlight may cause seasonal affective disorder, or SAD. Those sufferers may best be helped by daily exposure to light from a special bulb that approximates natural daylight in intensity and color spectrum. This is particularly useful for those in far northern regions who do not get sunlight for long periods during the winter.

Vitamins and supplements. Many people may suffer from physical and mental conditions that arise from inadequate nutrition, according to Nancy Schimelpfening, the president of the nonprofit organization Depression Haven ( www.depressionhaven.org). Some researchers believe that the resulting imbalances can be regulated by nutritional supplements.

For example, SAM-e—a naturally occurring substance in the body that helps maintain a healthy mood—can become depleted due to diet and aging. NIH analysis indicates SAM-e supplements can decrease symptoms of depression.

Depression may be caused by an amino acid imbalance or vitamin deficiency. The B vitamins, omega- 3 fatty acids and folic acid are helpful for regulating stress and balancing mood. St. John’s wort and kava may help with depression and anxiety.