Depression might spread and cause more death by year 2020

More than 1 out of every 10 people battling depression commits suicide and not getting help can be life threatening.

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems – Mayo clinic

Did you know that 1 out of 7 individuals will suffer from depression symptoms at some point in his or her life? Today, depression is one of the main causes of disability in developed, as well as low and medium income countries. In fact, around 150 million people suffer from depression worldwide.

One of the most common misconceptions about depression is that it's very similar to feelings of sadness or being down, both of which are commonly disregarded or taken slightly.

And although many people with depression feel sadness, depression is actually different in the sense that the feelings are much more severe than normal emotions that come and go in response to life events.

The World Health Organization predicts that depression will become the second most prevalent disease worldwide by the year 2020.

CAUSES OF DEPRESSION
Social Media Overload

Spending too much time in chat rooms and on social-networking sites? A number of studies now suggest that this can be associated with depression, particularly in teens and preteens.

Internet addicts may struggle with real-life human interaction and a lack of companionship, and they may have an unrealistic view of the world.

Some experts even call it "Facebook depression."

In a 2010 study, researchers found that about 1.2% of people ages 16 to 51 spent an inordinate amount of time online, and that they had a higher rate of moderate to severe depression.

However, the researchers noted that it is not clear if Internet overuse leads to depression or if depressed people are more likely to use the Internet.

The Weather

Less sunshine during the winter months can give us the blues, and this effect is more pronounced for some people than others.  Researchers Keller and colleagues studied hundreds of people and found that during the spring, moods improved along with doing more outdoor activities.

Divorce/Failed Relationships
Divorce is one of the most stressful events in life an individual can experience.

A failed relationship is especially hard on the psyche as you have come to depend, rely, and confide in that person.

Smoking

Smoking has long been linked with depression, though it's a chicken-or-egg scenario: People who are depression-prone may be more likely to take up the habit.

However, nicotine is known to affect neurotransmitter activity in the brain, resulting in higher levels of dopamine and serotonin (which is also the mechanism of action for antidepressant drugs).

This may explain the addictive nature of the drug, and the mood swings that come with withdrawal, as well as why depression is associated with smoking cessation.

Avoiding cigarettes—and staying smoke free—could help balance your brain chemicals.

Chronic Stress

Stress can be good for you. But chronic stress can lead to elevation of stress hormone, cortisol, and decrease in serotonin and key neurotransmitters such as dopamine.

These body chemicals play a crucial role on a person’s mood as well as biological processes, such as appetite, sleep, sex drive and energy.

Where you live

You can endlessly debate whether city or country life is better. But research has found that people living in urban settings do have a 39% higher risk of mood disorders than those in rural regions.

A 2011 study in the journal Nature offers an explanation for this trend: City dwellers have more activity in the part of the brain that regulates stress. And higher levels of stress could lead to psychotic disorders.

Depression rates also vary by country and state. Some states have higher rates of depression and affluent nations having higher rates than low-income nations. Even altitude may play a role, with suicide risk going up with altitude.

Thyroid disease 

When the thyroid, a butterfly-shaped gland in the neck, doesn't produce enough thyroid hormone, it's known as hypothyroidism, and depression is one of its symptoms.

This hormone is multifunctional, but one of its main tasks is to act as a neurotransmitter and regulate serotonin levels.

If you experience new depression symptoms—particularly along with cold sensitivity, constipation, and fatigue—a thyroid test couldn't hurt. Hypothyroidism is treatable with medication.

Aging

Old age is usually viewed as the period of reflection, rest, and the chance to do the things not experienced while pursuing career and raising the family.

However, the aging process is not always pleasant. Events, such as loss of loved ones and friends and debilitating medical conditions, can take a toll on the elder’s emotional wellbeing.

Too many choices

The sheer number of options available—whether it's face cream, breakfast cereal, or appliances—can be overwhelming.

That's not a problem for shoppers who pick the first thing that meets their needs, according to some psychologists.

However, some people respond to choice overload by maximizing, or exhaustively reviewing their options in the search for the very best item.

Research suggests that this coping style is linked to perfectionism and depression.

Expectations

Our moods are not only a function of what happens to us, but also of how we view the events in our lives and the meanings we assign to them.

There are stages in most of our lives in which we seem to be working hard and doing all the right things, but don’t see many external rewards coming our way.

We may not be paid what we feel we are worth or be able to afford as nice a house, car, or vacation as our friends.

We may struggle to find the right partner while our friends or siblings seem to have no problem finding love.

We may have to work longer and harder than our friends to get the same grade on a test or earn a living.  We may experience a difficult breakup or loss.

Life just naturally isn’t fair and periods of struggle, suffering and loss are inevitable.

If we expect fair or special treatment all the time or expect things never to change, we are bound to be disappointed.

So if you’re feeling sad because of recent events, remind yourself that hard times are part of life and will pass. Stay strong be positive.

Death of a Loved One

Grief is one of the five natural emotions and is completely natural.  However, if grief is dealt with incorrectly, it can lead to chronic depression.

Negative Ruminations

You may be feeling bad because you’re sitting around brooding about life’s disappointments or trying to find a reason why things aren’t going your way.

Research studies by University of Michigan psychologist Susan Nolen-Hoeksema and colleagues show that sitting around thinking about about your negative mood or negative events just makes everything worse!

One negative thought leads to another until you get buried in a mountain of problems and negative predictions.

This leads to a loss of perspective and motivation that interferes with actually doing something about the problem!

If you find yourself in a negative thinking cycle, get up immediately and do something else pleasant or neutral to engage your mind.

Engaging yourself in different activities of interest force your thoughts to focus on the present moment.

Singing a song that doesn't stimulate depression boost your mood positively especially when accompany with dancing.

Debt

There is no doubt that money is important in society.  However, it is not the lack of money that ultimately leads people to become depressed; it is the process of being in chronic debt.

Research from Lawrence Berger PhD, from the University of Madison, has found that when a person’s debt increases by 10 percent, symptoms of depression increase by 14 percent.

Those that display the most depressive symptoms because of debt are people who are 50 and older.

Loneliness

Our human brains are wired of be part of a social group, and we experience loneliness as chronically stressful and depressing.

Unfortunately, some of us have toxic or neglectful families that don’t provide support or presence when we need it. Or we may feel that our friends are moving on in finding romantic relationships or having kids and leaving us behind.

Research using fMRI brain scans shows that even minor social rejection lights up the same areas of our brains as physical pain.

Feeling left out, rejected, or excluded makes us sad and can also lead to rumination about what is wrong with us that further darkens our moods.

We become scared of further rejection and isolate ourselves, perpetuating the negative cycle. Connecting to social groups online or offline without total dependence or visiting, family, friends and places of joyful boosting mood.

Poor Body Image

In a society obsessed with the ‘ideal body type’, it is not surprising for many women, even men, to be unhappy with their body image.

They tend to compare themselves with the ‘thin ideal’ that is often seen in many magazines and television.

Many researches have reported more women are having negative perception of their own body image, linking it to high incidents of depression often leading to suicide.

Childhood Adverse Events

Stressful life events can wear down our physical and mental resources, making us more vulnerable to both depression and physical illnesses.

A history of childhood trauma, including abuse, poverty, or loss of a parent, can reset our developing brains to be less cognitively flexible.

Prolonged stress since childhood affect the proper function of the brain it makes it susceptible to negative thoughts and depression.

Your Inner Critic

Do you have a critical inner voice constantly judging and criticizing everything you do, especially when things don’t go your way? The inner critic compounds the effect of anything negative in your life by blaming you for it.

It keeps drawing your attention to the negative and spoils your pleasure when something positive happens by telling you that ”it won’t last” or “you don’t deserve it".  This negative dialogue takes you out of the moment and makes you feel depressed.

Negative thinking is, at minimum, a symptom of depression, and may be a causal factor in interaction with negative life events.

Try and make peace with your inner critic knowing fully well that life is about facing and conquering odds that flood our way in hope, faith, determination and accept what you can't change and change what you can.

Poor sleep habits

It's no surprise that sleep deprivation can lead to irritability, but it could also increase the risk of depression.

A 2007 study found that when healthy participants were deprived of sleep, they had greater brain activity after viewing upsetting images than their well-rested counterparts, which is similar to the reaction that depressed patients have, noted one of the study authors.

"If you don't sleep, you don't have time to replenish [brain cells], the brain stops functioning well, and one of the many factors that could lead to is depression," says Matthew Edlund, MD, director of the Center for Circadian Medicine, in Sarasota, Fla., and author of The Power of Rest.

SYMPTOMS OF DEPRESSION

The symptoms of depression can last for months or years if left untreated and can make it difficult or impossible to carry on with daily life. It can disrupt careers, destroy relationships, and make daily tasks such as self-care and housework extremely difficult.

In order to diagnose depression, doctors will usually look for the 3 key symptoms listed below in addition to other symptoms that have lasted at least 2 weeks or more:

1) Loss of interest or pleasure in most or all normal activities

2) Fatigue/lack of energy

3) persistent sadness or low mood
Depression can manifest with a variety of different symptoms including:

fatigue

persistent sadness

low mood

irritability

feelings of worthlessness and hopelessness

difficulty concentrating

difficulty sleeping

low sex drive

changes in appetite

weight changes

feelings of helplessness

disinterest in hobbies or activities

aches and pains

headaches

digestive issues

thoughts of death or suicide

attempting suicide

disturbed sleep

poor concentration/confusion

guilt/self blame and so forth.

The criteria for the diagnosis of depression, it actually looks and feels different in each person.

Some associate it with symptoms that can’t be seen while others experience physical symptoms such as aches and pains.

If you or someone you know can identify with some of these feelings or some of the common symptoms mentioned earlier and have felt that way for a long time, don’t keep quiet about it.

Seek out someone you can speak to, someone you trust, maybe a friend or family member at first.

Most importantly ensure you book an appointment with a medical professional such as a family doctor or a mental health professional, with whom you can discuss treatment options to help you manage your depression and move on with daily life.

HOW TO REDUCE OR TREAT DEPRESSION NATURALLY

If you feel depressed, it's best to do something about it — depression doesn't just go away on its own. In addition to getting help from a doctor or therapist, here are things you can do to feel better.

Get enough sleep

Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.

What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day.

Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.

Exercise

Take a 15- to 30-minute brisk walk every day — or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active.

Make yourself do it anyway (ask a friend to exercise with you if you need to be motivated). Once you get in the exercise habit, it won't take long to notice a difference in your mood.

Meditate or try guided imagery

Meditation's effects on mood are well documented. Settling your mind can lift your mood, in addition to a whole host of other health benefits.

Challenge negative thoughts

In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions.

The next time you're feeling terrible about yourself, use logic as a natural depression treatment.

You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.

Nurture yourself with good nutrition.

Depression can affect appetite. One person may not feel like eating at all, but another might overeat.

If depression has affected your eating, you'll need to be extra mindful of getting the right nourishment.

Proper nutrition can influence a person's mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if you don't feel hungry, try to eat something light, like a piece of fruit, to keep you going).

Identify troubles, but don't dwell on them.
Try to identify any situations that have contributed to your depression. When you know what's got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding.

Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it.

Feeling connected to friends and family can help relieve depression. It may also help them feel there's something they can do instead of just watching you hurt.

Spend Time Outdoors

Research shows that improving your vitamin D levels can help to reduce the symptoms of depression.

In fact, the relationship between depression and vitamin D deficiency from a lack of sun exposure was first noted over two thousand years ago, according to researchers at the University of South Australia. (25) Aim for spending 10–20 minutes in the sun daily.

B-Complex

B vitamins are involved in neurotransmitter function and research shows that low levels of both folate and vitamin B12 levels, in particular, are linked to depressive symptoms. This is especially true for patients who have been treated with lithium and those with alcoholism.

Vitamin B12 supports the neurological system and boosts energy levels, and folate supports nutrient absorption, helps to reduce irritability and fights fatigue.

Taking a B-complex vitamin will help to produce serotonin naturally and relieve depressant symptoms, without the need for medications or toxic sugary foods.

Express yourself

With depression, a person's creativity and sense of fun may seem blocked. Exercise your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) and you not only get those creative juices flowing, you also loosen up some positive emotions.

Take time to play with a friend or a pet, or do something fun for yourself. Find something to laugh about — a funny movie, perhaps. Laughter helps lighten your mood.

Try to notice good things.

Depression affects a person's thoughts, making everything seem dismal, negative, and hopeless.

If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, then try to think of one more.

Consider your strengths, gifts, or blessings. Most of all, don't forget to be patient with yourself. Depression takes time to heal.

Avoid Refined Carbohydrates and Sugars

Have you ever wondered why you crave refined carbohydrates and sugars when you’re feeling sad? If you tend to reach for the cookies or potato chips in tough moments, it’s because high carbohydrates foods trigger a release of serotonin, a natural opioid that acts in the brain similarly to the drug opium.

Although these foods are improving your mood for the moment, they are also leading to weight gain, issues with sleep, candida overgrowth and low energy levels, making your depression symptoms worse.

Try mood-enhancing supplements

5-HTP 50-300 mg up to three times/day -- start at 50mg in the morning. Converts directly into serotonin.

If you are taking too much, you will feel sleepy or have runny stools. Also usually helps with anxiety, although sometimes it can paradoxically cause anxiety. Must use with great caution if you're taking an anti-depressant.

St. John's Wort 300mg three times/day. If you don't feel better within a week, slowly increase your dose to a max of 600mg three times/day. May decrease the effectiveness of birth control pills.

SAMe 200mg on an empty stomach twice/day. Increase your dose every two weeks to a maximum dose of 600mg twice daily. This can be a very effective antidepressant, but it can also be expensive. Side effects at higher doses include GI upset, nausea, agitation, and insomnia.

L-Theanine 100-600mg daily. Reduce if you feel sleepy. Found in green tea.

Fish oil (DHA/EPA) 1-3 g/day with food.

DISCLAIMER: Although you can get these supplements over the counter, It is safe and preferable under the care of a physician, since supplements can have side effects and risks and can interact with other medications.

Vitamin D3

A systematic review and meta-analysis evaluating the efficacy of vitamin D supplement as a natural remedy for depression found that vitamin D supplementation was favorable in the management of depression because it changed vitamin levels in a way that’s comparable to antidepressant medications.

Vitamin D acts like a hormone in the body and effects brain function, which is why a deficiency is linked to an increased risk for mood disorders, including depression and seasonal affective disorder (or “winter depression”), a form of depression that comes and goes in a seasonal pattern.