CHOICE

PRIORITIZE YOUR HEALTH

Reference Riedl, David, and Gerhard Schüßler. “The Influence of Doctor-Patient Communication on Health Outcomes: A Systematic Review.” Zeitschrift für Psychosomatische Medizin und Psychotherapie 63, no. 2 (2017): 131-150.

Research Summary Researchers from Medical University of Innsbruck, Austria systematically reviewed 17 controlled studies, and eight qualitative studies on the influence of the doctor-patient relationship and communication on health outcomes, retrieved by a search of the medical literature from 2000-2015. The statistical analysis showed that building a doctor-patient relationship had a positive effect on gathering health information and patient education in 60% of the studies. Communication skills showed improved results and enabled treatment-related emotions and behavior. Although more studies will be necessary, this systematic review revealed different domains of the doctor-patient relationship and communication positively influenced different objective (e.g. blood pressure) and subjective (e.g. pain scores) health outcomes.

MAINTAIN A HEALTHY WEIGHT

Reference Kaner, Gülşah, Meltem Soylu, Nimet Yüksel, Neriman Inanç, Dilek Ongan, and Eda Başmısırlı. “Evaluation of nutritional status of patients with depression.” BioMed research international 2015 (2015).

Research Summary Researchers from multiple institutions in Turkey collaborated to determine the nutritional status and body composition of patients diagnosed with depression based on standardized clinical criteria. A total of 59 individuals, ages 18-60, admitted to Mental Health Centre of Kayseri Education and Research Hospital, were included in the study. The participants were randomly assigned to two groups: depression group and control group. Body composition measurements, some biochemical parameters, demographic data, and 24-hour dietary logs were evaluated. The results showed the intake of vitamins A, thiamine, riboflavin, B6, folate, C, Na, K, Mg, Ca, P, Fe, Zn, and fiber were significantly lower in the depression group. In addition, the average levels of body weight, waist circumference, hip circumference, waist-to-hip ratio were significantly higher in the depression group.

SEEK PROFESSIONAL HELP

Reference da Silva, Ricardo Azevedo, Taiane de Azevedo Cardoso, Thaíse Campos Mondin, Amanda Neumann Reyes, Suelen de Lima Bach, Luciano Dias de Mattos Souza, and Karen Jansen. “Is Narrative Cognitive Therapy as Effective as Cognitive Behavior Therapy in the Treatment for Depression in Young Adults?” The Journal of nervous and mental disease 205, no. 12 (2017): 918-924.

Research Summary Researchers from Catholic University of Pelotas, Pelotas, Rio Grande do Sul, Brazil explored the effectiveness of narrative cognitive therapy (helps people to put more attention on the positive storylines that make up their lives) and cognitive behavioral therapy (helps people to look at and to change disruptive beliefs) in the improvement of perception of quality of life in young adults with depression at 12-month follow up. The sample included 97 patients that either attended seven sessions of narrative therapy or seven sessions of cognitive therapy. The results showed there was a significant improvement in all depression areas from baseline to post-intervention and 6-and 12-month follow up from both models. In conclusion, both models were effective in the improvement of perception of quality of life.

CHOOSE TO STOP

Reference Bakhshaie, Jafar, Michael J. Zvolensky, and Renee D. Goodwin. “Cigarette smoking and the onset and persistence of depression among adults in the United States: 1994–2005.” Comprehensive psychiatry 60 (2015): 142-148.

Research Summary Researchers from University of Houston, University of Texas, Queens College and University of New York, United States studied the relationship between daily cigarette smoking and the risk of developing depression over a 10-year period among adults in United States, and whether successful smoking cessation reduced the risk of developing depressive disorder. Data were drawn from the Midlife Development in the United States Survey. Analysis showed that persistent daily smoking was associated with an increased likelihood of developing depressive disorder. Additionally, abstinence from smoking for more than 10 years significantly reduced the risk of depression.

MANAGE STRESS

Reference Taniguchi, H., and K. Tanaka. “Interpersonal stressors, interpersonal stress coping, and depression among Japanese teachers.” European Health Psychologist 16, no. S (2014): 940.

Research Summary Researchers from Nara Medical University, Japan examined the influences of relationship based stressors, coping with stress, and depression among Japanese teachers. Participants consisted of 424 Japanese teachers. Validated assessments were administered to each teacher. Statistical analysis showed that stress levels were significantly higher for people reporting relationships stress than other forms of stress. Moreover, not coping with friction in relationships was directly related to depression. The authors conclude that it is important to learn positive ways to cope with relationship conflict to help prevent depression.

REST

GET ENOUGH SLEEP

Reference Zhai, Long, Hua Zhang, and Dongfeng Zhang. “Sleep and depression among adults: a meta-analaysis of prospective studies.” Depression and anxiety 32, no. 9 (2015): 664-670.

Research Summary Researchers from Qingdao University Medical and Qingdao University, China conducted a systematic review and meta-analysis on the recommend sleep duration for the prevention of depression: short – less than six hours, ideal – between seven and nine hours, and long – over nine hours. PubMed and Web of Science updated on October 22, 2014 were searched for eligible publications. Seven prospective studies were included, involving 25,271 participants for short sleep duration and 23,663 participants for long sleep duration. Compared with the normal sleep duration the short and long sleep duration was significantly associated with increased risk of depression in adults.

BEWARE OF CHRONIC INSOMNIA

Reference Fernandez‐Mendoza, Julio, Sarah Shea, Alexandros N. Vgontzas, Susan L. Calhoun, Duanping Liao, and Edward O. Bixler. “Insomnia and incident depression: role of objective sleep duration and natural history.” Journal of sleep research 24, no. 4 (2015): 390-398.

Research Summary Researchers from Penn State University College of Medicine and Pennsylvania State University, United States examined the predictive role of the severity of insomnia on incident depression (defined as two visits with a negative depression screening, followed by two positive visits). A general population sample of 1,741 individuals from the Penn State Adult Study without depression were followed up via standardized telephone interview after 7.5 years. All subjects completed a full medical evaluation, one-night somnogram and personality inventory. The results found that poor sleep and insomnia were significantly associated with incident depression. The highest odd of depression was highest in insomnia with habitual short sleep duration. The persistence of insomnia and worsening of poor sleep into insomnia significantly increased the risk of depression whereas their full remission did not. The authors concluded that persistence and worsening of poor sleep or insomnia are significant predictors of incident depression. 

PRACTICE HEALTHY SLEEP HABITS

Reference Suh, Sooyeon, Sara Nowakowski, Rebecca A. Bernert, Jason C. Ong, Allison T. Siebern, Claire L. Dowdle, and Rachel Manber. “Clinical significance of night-to-night sleep variability in insomnia.” Sleep medicine 13, no. 5 (2012): 469-475.

Research Summary Researchers from Stanford University School of Medicine, Rush University Medical Center, and Palo Alto University, United States studied the clinical outcomes of night to night sleep variability and insomnia symptoms. The participants were 455 patients seeking treatment for insomnia in a sleep medicine clinic. All participants received group therapy for insomnia. Variability in sleep schedule was assessed using sleep diary data. Two composite scores were computed; a behavioral schedule score and insomnia symptom score. Validated assessments were administered at the start and end of the study. The results revealed that variability in sleep schedules predicted reduction in insomnia and depressive severity following group therapy.

RELAX WITH MUSIC

Reference Huang, Chiung Yu, Yuan Mei Hsieh, and Hui Ling Lai. “Effect of Stimulative and Sedative Music Videos on Depressive Symptoms and Physiological Relaxation in Older Adults: A Pilot Study.” Research in gerontological nursing 9, no. 5 (2016): 233-242.

Research Summary Researchers from National University of Tainan, Tainan compared the effects of stimulating and sedative music videos on depressive symptoms and relaxation in older adults with depressive symptoms. Using a two-week design, interventions alternated between watching a stimulating and sedative music video and vice versa. Each intervention lasted for 30 minutes on one day during the first week and was then alternated to another intervention for one day during the following week. The results showed that stimulating and sedative music videos had beneficial effects on depressive symptoms and physiological relaxation compared with baseline data. 

GIVE YOURSELF A BREAK

Reference Hunter, Emily M., and Cindy Wu. “Give me a better break: Choosing workday break activities to maximize resource recovery.” Journal of Applied Psychology 101, no. 2 (2016): 302.

Research Summary Researchers from Baylor University, United States examined the association between workday break characteristics and well-being, in 95 employees, observed over five workdays. Results indicated activities that were chosen by the employee, and earlier in the work shift, related to more recovery following the break. In addition, break length interacted with the number of breaks per day such that longer breaks and frequent short breaks were associated with more recovery than infrequent short breaks.

ENVIRONMENT

CLEAR THE AIR

Reference Seidler, Andreas, Janice Hegewald, Anna Lene Seidler, Melanie Schubert, Mandy Wagner, Patrik Dröge, Eva Haufe, Jochen Schmitt, Enno Swart, and Hajo Zeeb. “Association between aircraft, road and railway traffic noise and depression in a large case-control study based on secondary data.” Environmental research 152 (2017): 263-271.

Research Summary Researchers from the Institute and Policlinic of Occupational and Social Medicine, Germany assessed the link between depression risks and aircraft, road traffic, and railway noise. The study population included individuals greater than 40 years that were insured by three large statutory health insurance funds and were living in the region of the Frankfurt international airport. Address-specific exposure to aircraft, road, and railway traffic noise in 2005 was estimated. Based on insurance claims and prescription data, 77,295 cases with a new clinical depression diagnosis between 2006 and 2010 were compared with 578,246 control subjects. The results showed that chronic traffic noise exposure increased the risk of depression in the residents.  

ENJOY THE GREAT OUTDOORS

Reference Reklaitiene, Regina, Regina Grazuleviciene, Audrius Dedele, Dalia Virviciute, Jone Vensloviene, Abdonas Tamosiunas, Migle Baceviciene et al. “The relationship of green space, depressive symptoms and perceived general health in urban population.” Scandinavian journal of public health 42, no. 7 (2014): 669-676.

Research Summary Researchers from Vytautas Magnus University, University of Health Sciences, Academy of Medicine, Institute of Cardiology, Lithuania explored the relationship between living in green space areas (trees and grass), the use of green space and depressive symptoms and perceived general health. A random sample of 6,944, 45-72 year-old, Kaunas city residents were studied. Self-reported questionnaires of health behaviors, depressive symptoms and perceived general health were completed. Residential closeness to green spaces was defined as living less than 1,000 feet from a park. The use of the park was divided into two categories: no park use or use less than four hrs/week and use of the park more than four hrs/week. The results revealed that people living less than 1,000 feet from a green space, and who used the space more than four hrs/week had lower odd of experiencing depressive symptoms and reported good health compared to the people who lived greater than 1,000 feet and spent less than four hrs/week in nature.

Reference Cox, Daniel TC, Danielle F. Shanahan, Hannah L. Hudson, Richard A. Fuller, Karen Anderson, Steven Hancock, and Kevin J. Gaston. “Doses of nearby nature simultaneously associated with multiple health benefits.” International journal of environmental research and public health 14, no. 2 (2017): 172.

Research Summary Researchers from University of Exeter, UK, and University of Queensland, Australia surveyed 1,000 respondents in Southern England, UK to determine the relationships between: (a) the frequency and duration of time spent in private green space and the quantity of neighborhood vegetation cover of nature exposure and (b) health outcomes, including mental, physical and social health. Statistical analysis revealed that the higher the time in nature weekly the lower levels of depressions were observed. In addition, a positive relationship was found between weekly time in nature and mental and social health and increased physical activity.

BRING NATURE INDOORS

Reference Qin, Jun, Chanjuan Sun, Xin Zhou, Hanbing Leng, and Zhiwei Lian. “The effect of indoor plants on human comfort.” Indoor and Built Environment 23, no. 5 (2014): 709-723.

Research Summary Numerous researchers from China conducted a series of experiments to investigate the effects of characteristics, such as color, odor, and size of plants on human comfort, which was evaluated by a satisfaction survey and physiological measurements. Different kinds of plants with different levels of color (green, tint, and multicolor), odor (no odor, slight scent, and strong scent) and size (small, medium, and large) were chosen for the experiment design. A survey of participants’ satisfaction degree as well as physical measurements were used to show the response of participants to the environments either with different plants or without plants. The results demonstrated that an interior office with plants was preferred over an office without plants. The environments with green, slightly scented and small plants bring comfort.

Reference Chang, Chen-Yen, and Ping-Kun Chen. “Human response to window views and indoor plants in the workplace.” HortScience 40, no. 5 (2005): 1354-1359.

Research Summary Researchers explored the effects of window views and indoor plants on human mental and emotional responses to workplace environments. The emotional and physical effects of window views and indoor plants were measured on each participant and photo impact 5.0 was used to simulate the environment in an office where six conditions were examined: 1) window with a view of a city; 2) window with a view of a city and indoor plants; 3) window with a view of nature; 4) window with a view of nature and indoor plants; 5) office without a window view; and 6) office without a window view and indoor plants. The results showed that participants were less nervous or anxious when watching a view of nature and/or when indoor plants were present. When neither the window view nor the indoor plants were shown, participants suffered the highest degree of tension and anxiety. GET A DAILY DOSE OF

SUNLIGHT

Reference An, Mihyang, Stephen M. Colarelli, Kimberly O’Brien, and Melanie E. Boyajian. “Why we need more nature at work: Effects of natural elements and sunlight on employee mental health and work attitudes.” PloS one 11, no. 5 (2016): e0155614.

Research Summary Researchers from Central Michigan University, United States, and Hong Kong Baptist University, China investigated the effects of direct and indirect sunlight exposure on employee mental health and work attitudes. Participants were recruited via an online panel from the United States and India and analyzed data from 444 employees. The results showed that exposure to sunlight related positively to job satisfaction and organizational commitment and negatively to depressed mood and anxiety. Direct sunlight was a strong predictor of anxiety, while indirect sunlight was a strong predictor of depressed mood, job satisfaction, and organizational commitment.

QUIET THE NOISE

Reference Seidler, Andreas, Janice Hegewald, Anna Lene Seidler, Melanie Schubert, Mandy Wagner, Patrik Dröge, Eva Haufe, Jochen Schmitt, Enno Swart, and Hajo Zeeb. “Association between aircraft, road and railway traffic noise and depression in a large case-control study based on secondary data.” Environmental research 152 (2017): 263-271.

Research Summary Researchers from Institute and Policlinic of Occupational and Social Medicine, Germany assessed the link between depression risks and aircraft, road traffic, and railway noise. The study population included individuals older than 40 that were insured by three large statutory health insurance funds and were living in the region of Frankfurt international airport. Address-specific exposure to aircraft, road, and railway traffic noise in 2005 was estimated. Based on insurance claims and prescription data, 77,295 cases with a new clinical depression diagnosis between 2006 and 2010 were compared with 578,246 control subjects. The results showed that chronic traffic noise exposure increased the risk of depression in the residents.

ACTIVITY

SEE YOUR DOCTOR

Reference Miller, Wendy, and Patrick R. Brown. “Motivators, Facilitators, and Barriers to Physical Activity in Older Adults: A Qualitative Study.” Holistic nursing practice 31, no. 4 (2017): 216-224.

Research Summary Researchers from Indiana University School of Nursing, United States conducted semi-structured interviews with adults 65 years and older who engaged in regular physical activity to identify common motivators, facilitators, and barriers to participating in regular exercise. The authors used these interviews to identify major themes and discuss implications for population health. The results showed that there are age-specific barriers and motivators which must be acknowledged. In particular, older patients respect their physician’s advice and have regular contact with them. They report that their family doctor plays key role in the initiation and maintenance of exercise behavior. In conclusion, the identification of reliable predictors of exercise adherence will allow healthcare providers to effectively intervene and change patterns of physical activity in older sedentary adults.

Reference Bull, Fiona C., and Konrad Jamrozik. “Advice on exercise from a family physician can help sedentary patients to become active.” American journal of preventive medicine 15, no. 2 (1998): 85-94.

Research Summary Researchers from University of Western, Australia. Tested the effectiveness, in sedentary adult patients consulting with 10 primary health care settings, of verbal and written advice on exercise from family physicians (FP). A total of 763 participants were assigned to one of three groups, (control, verbal advice only, and verbal and written advice. Those assigned to the third group received verbal advice on exercise from the FP and a pamphlet on exercise mailed to the patient’s home address within two days of his/her visit to the doctor. The results showed that at one month 40% of the participants receiving regular physician advice reported “now active” compared to 30% in control group. The results were similar at the six-month follow up period. The conclusion, physician advice can help reduce inactivity.

GET MOVING

Reference Bridle, Christopher, Kathleen Spanjers, Shilpa Patel, Nicola M. Atherton, and Sarah E. Lamb. “Effect of exercise on depression severity in older people: systematic review and meta-analysis of randomised controlled trials.” The British Journal of Psychiatry 201, no. 3 (2012): 180-185.

Research Summary Researchers conducted a systematic review and meta-analysis to estimate the effect of exercise on depressive symptoms among older people. Nine trials met the inclusion criteria and seven were meta-analyzed. Exercise was associated with significantly lower depression severity. The conclusion of the findings suggest that for older people who present with clinically meaningful symptoms of depression, prescribing structured exercise tailored to individual ability will reduce depression severity.

Reference Knapen, Jan, Davy Vancampfort, Yves Moriën, and Yannick Marchal. “Exercise therapy improves both mental and physical health in patients with major depression.” Disability and rehabilitation 37, no. 16 (2015): 1490-1495.

Research Summary Researchers from multiple Belgium universities conducted four meta-analysis of the effects of physical exercise on mental and physical depression. For mild to moderate depression the effect of exercise may be comparable to anti-depressant medication and psychotherapy. For severe depression exercise seems to be a valuable complementary therapy to the traditional treatments.

DO WHAT YOU ENJOY

Reference Jekauc, Darko. “Enjoyment during exercise mediates the effects of an intervention on exercise adherence.” Psychology 6, no. 01 (2015): 48.

Research Summary Researchers from University of Southampton, United Kingdom conducted an experimental study to investigate whether regular exercise was linked to positive emotions. The trainers of the experimental group were instructed to promote positive emotions (e.g. pleasure and fun) during exercise according to specific principles. The trainers of the control group were instructed to comply with the recommendations of the American College of Sports Medicine. 24 participants in the experimental group and 17 participants in the control group were recruited for this study. The results of the repeated measures analyses suggested that participants of the intervention group increased their positive emotions significantly compared to the control group. The authors concluded that emotions can be influenced to help people stay with their exercise programs.

MAKE IT A HABIT

Reference Kaushal, Navin, and Ryan E. Rhodes. “Exercise habit formation in new gym members: a longitudinal study.” Journal of behavioral medicine 38, no. 4 (2015): 652-663.

Research Summary Researchers from University of Victoria, Canada to investigate the behavioural requirements for exercise habit formation and what predicts habit. Participants were new gym members who completed surveys across 12 weeks. It was found that exercising for at least four bouts per week for six weeks was the minimum requirement to establish an exercise habit. The behaviour that predicted a habit was enjoyable, easy to do exercises accompanied by consistency. The conclusion, trainers should keep exercises fun and simple for new clients and focus on consistency which could lead to habit formation in nearly six-weeks.  

BUILD MUSCLE STRENGTH

Reference Silveira, Heitor, Helena Moraes, Natacha Oliveira, Evandro Silva Freire Coutinho, Jerson Laks, and Andrea Deslandes. “Physical exercise and clinically depressed patients: a systematic review and meta-analysis.” Neuropsychobiology 67, no. 2 (2013): 61-68.

Research Summary Researchers from the Institute of Psychiatry, Universidade Federal do Rio de Janeiro (UFRJ), Rio de Janeiro, Brazil evaluated the effect of aerobic training and strength training as a treatment for depression in patients diagnosed with major depressive disorder. PubMed (Medline), ISI knowledge (Institute for Scientific Information), SciELO (Scientific Electronic Library) and Scopus databases were consulted from January 1970 to September 2011. Data were collected from 10 articles on the following: total number of patients (pre- and post-intervention), age, randomized (yes or no), diagnostic criteria, assessment instruments, and the percentage of remission and treatment response. Subsequently, we collected information on time intervention, intensity, duration, frequency, method of training (aerobic training and strength training) and type of supervision. The results showed that physical exercise (aerobic training and strength training) improves the response to treatment.

TRUST IN GOD

TURN TO YOUR FAITH

Reference Stanley, Melinda A., Amber L. Bush, Mary E. Camp, John P. Jameson, Laura L. Phillips, Catherine R. Barber, Darrell Zeno, James W. Lomax, and Jeffrey A. Cully. “Older adults’ preferences for religion/spirituality in treatment for anxiety and depression.” Aging & mental health 15, no. 3 (2011): 334-343.

Research Summary Researchers from the Health Services Research and Development Center of Excellence and Michael E. DeBakey Veterans Affairs Medical Center, United States examined patient preferences for incorporating religion and/or spirituality into therapy for anxiety or depression and examined the relationship between patient preferences and religious and spiritual coping styles, beliefs, and behaviors. Participants (66 adults, 55 years or older, from earlier studies of cognitive-behavioral therapy for late-life anxiety and/or depression in primary care) completed validated assessments by telephone or in person. Most participants (77–83%) preferred including religion and/or spirituality in therapy for anxiety and depression. Participants who thought it was important to include religion or spirituality in therapy reported more positive religious-based coping, greater strength of religious faith, and greater collaborative and less self-directed problem-solving styles than participants who did not think it was important.

GO TO CHURCH

Reference Norton, Maria C., Archana Singh, Ingmar Skoog, Christopher Corcoran, JoAnn T. Tschanz, Peter P. Zandi, John CS Breitner, Kathleen A. Welsh-Bohmer, and David C. Steffens. “Church attendance and new episodes of major depression in a community study of older adults: The Cache County Study.” The Journals of Gerontology Series B: Psychological Sciences and Social Sciences 63, no. 3 (2008): P129-P137.

Research Summary Researchers from Utah University, United States examined the relationship between church attendance and major depressive episode. Participants included 2,989 individuals between the age of 65 and 100 who were interviewed initially in 1995 to 1996 and again in 1998 to 1999. Results showed individuals attending church weekly or more often had a significantly lower risk for major depression.

TALK WITH GOD

Reference Boelens, Peter A., Roy R. Reeves, William H. Replogle, and Harold G. Koenig. “The effect of prayer on depression and anxiety: maintenance of positive influence one year after prayer intervention.” The International Journal of Psychiatry in Medicine 43, no. 1 (2012): 85-98.

Research Summary Researchers from University of Mississippi, United States investigated the effect of person-to-person prayer on depression, anxiety, positive emotions, and stress hormone levels. Participants were randomly assigned to either an intervention or control group. All participants completed validated assessments for depression and anxiety symptoms and underwent measurement of cortisol levels. The individuals in the prayer group received six weekly one-hour prayer sessions while those in the control group received none. Measurements were repeated for both groups after completion of the prayer sessions and one month later. Statistical analysis revealed at the completion of the trial, participants receiving the prayer intervention showed significant improvement of depression and anxiety, as well as increases of daily spiritual experiences and optimism compared to controls. The people in the prayer group maintained these significant improvements for a duration of at least one year after the final prayer session. Participants in the control group did not show significant changes during the study. Cortisol levels did not differ significantly between intervention and control groups or between pre- and post-prayer conditions.

FIND MEANING IN LIFE

Reference Park, Nansook, Myungsook Park, and Christopher Peterson. “When is the search for meaning related to life satisfaction?” Applied Psychology: Health and Well‐Being 2, no. 1 (2010): 1-13.

Research Summary Researchers explored the relationship between life meaning and psychological and physical health and well-being. In the current study, 731 adult respondents from the United States completed the Meaning in Life Questionnaire, which separately assesses the presence of meaning and the search for meaning and measures of well-being. Presence and search for life meaning showed different relationships with well-being. The presence of meaning was positively associated with life satisfaction, happiness, and positive mood and negatively associated with depression and negative moods. In addition, the search for meaning was positively associated with well-being—greater life satisfaction, more happiness, and less depression—among those who already had substantial meaning in their life.  

HOLD ON TO HOPE

Reference Peh, Chao Xu, Jianlin Liu, George D. Bishop, Hui Yu Chan, Shi Min Chua, Ee Heok Kua, and Rathi Mahendran. “Emotion regulation and emotional distress: The mediating role of hope on reappraisal and anxiety/depression in newly diagnosed cancer patients.” Psycho‐oncology 26, no. 8 (2017): 1191-1197.

Research Summary Researchers from National University Health System, Singapore, Yale-NUS College, Singapore, and National University of Singapore, Singapore examined if the presence of hope greatly reduces or eliminates anxiety and depression in patients with newly diagnosed with cancer. Participants were 144 adult cancer patients. Patients completed a set of study questionnaires, including the Emotion Regulation Questionnaire, Adult Hope Scale, and the Hospital Anxiety and Depression Scale. Statistical analysis revealed that hope was linked with lower anxiety and depression, whereas suppression of feelings was correlated with higher anxiety and depression.

INTERPERSONAL RELATIONSHIPS

CUT BACK ON SOCIAL MEDIA

Reference Sidani, Jaime E., Ariel Shensa, Ana Radovic, Elizabeth Miller, Jason B. Colditz, Beth L. Hoffman, Leila M. Giles, and Brian A. Primack. “Association between social media use and depression among US young adults.” Depression and anxiety 33, no. 4 (2016): 323-331.

Research Summary Researchers from University of Pittsburgh School of Medicine, United States assessed the relationship between social media use and depression. They surveyed 1,787 adults, ages 19 to 32, about social media use and depression. Participants were recruited via random dialing and address-based sampling. Social media use was assessed by self-reported total time per day spent on internet and visits per week. Depression was assessed using the Patient-Reported Outcomes Measurement Information System (PROMIS) Depression Scale Short Form. Statistical analysis found that the more social media site visits per week significantly increased the chances of depression.

LOVE AN ANIMAL

Reference Miltiades, Helen, and Juliette Shearer. “Attachment to pet dogs and depression in rural older adults.” Anthrozoös 24, no. 2 (2011): 147-154.

Research Summary Researchers studied the relationship between pet attachment, the ability to care for a pet, and depression. Adult dog owners in rural, south-central Pennsylvania, United States were recruited through veterinary offices and dog grooming salons in south-central Pennsylvania. They completed an anonymous, self-administered questionnaire, which was returned by mail. Half of the respondents were female, 74% were married, and 27% were employed. Attachment to pet dogs was measured by the Lexington Attachment to Pets Scale. Statistical analysis revealed the ability to care for the dog and satisfaction with human relationships were associated with lower levels of depression. Higher levels of pet attachment may indicate that the pet plays a central role in the older adult’s life and may substitute for human companionship.

STAY CONNECTED

Reference Wang, Xingmin, Lin Cai, Jing Qian, and Jiaxi Peng. “Social support moderates stress effects on depression.” International journal of mental health systems 8, no. 1 (2014): 41.

Research Summary Researchers from Kunming University, Normal University, and Fourth Military Medical University, China explored whether social support can lessen the impact of stress on developing depression. A total of 632 undergraduate students completed the measures of perceived stress, perceived social support, and depression. The results showed that students with high stress reported higher scores in depression than those with low stress with low social support levels. However, the impact of stress on depression was much smaller in the high social support group compare with that in the low social support group.

Reference Hughes, Spenser, Lisa M. Jaremka, Catherine M. Alfano, Ronald Glaser, Stephen P. Povoski, Adele M. Lipari, Doreen M. Agnese et al. “Social support predicts inflammation, pain, and depressive symptoms: Longitudinal relationships among breast cancer survivors.” Psychoneuroendocrinology 42 (2014): 38-44.

Research Summary Researchers from The Ohio State University College of Medicine, United States examined the relationships among cancer survivors’ social support, level of pain, and depressive symptoms. A total of 164 women breast cancer survivors completed two study visits, one before any cancer treatment and the other six months after the completion of surgery, radiation, or chemotherapy, whichever came last. The women completed self-report questionnaires assessing social support, pain, and depressive symptoms, and provided a blood sample at both visits. Survivors with lower social support prior to treatment experienced higher levels of pain and depressive symptoms over time than their more socially supported counterparts.

BE OPEN AND HONEST

Reference Santini, Ziggi Ivan, Ai Koyanagi, Stefanos Tyrovolas, and Josep M. Haro. “The association of relationship quality and social networks with depression, anxiety, and suicidal ideation among older married adults: Findings from a cross-sectional analysis of the Irish Longitudinal Study on Ageing (TILDA).” Journal of affective disorders 179 (2015): 134-141.

Research Summary Researchers from Universitat de Barcelona, Spain studied the relationship of positive and negative partner interactions and social networks with depression, and anxiety. Data of the Irish Longitudinal Study on Ageing (TILDA) was analyzed. The analytical sample consisted of 4,988 community dwelling adults, 50 years or older, in spouse/partner relationships. The participants completed validated questionnaires for depression and anxiety. Statistical analysis revealed negative partner interactions were significantly associated with increased likelihood of depression and anxiety. Higher levels of social integration were significantly associated with lower chances for depression.

HELP YOUR COMMUNITY

Reference Ali, Salima Barkat, Naima Aslam Khan, and Amena Zehra. “Effect of Volunteerism on Mental Health and Happiness.”

Research Summary Researchers from University of Karachi, Pakistan examined the relationships between volunteerism, mental health, and happiness among the volunteers and non-volunteers. Participants completed a questionnaire containing a demographic sheet, a validated mental health questionnaire, and a happiness questionnaire. Drawing on data, findings suggest that volunteerism lead to good mental health and happiness in volunteers.

OUTLOOK

BE KIND

Reference Buchanan, Kathryn E., and Anat Bardi. “Acts of kindness and acts of novelty affect life satisfaction.” The Journal of social psychology 150, no. 3 (2010): 235-237.

Research Summary Researchers from University of Kent, United States conducted an experiment designed to establish the effects of acts of kindness on life satisfaction. Participants (ages 18-60) took part on a voluntary basis. They were randomly assigned to perform either acts of kindness or no acts on a daily basis for 10 days. Their life satisfaction was measured before and after the 10-day experiment. As expected, performing acts of kindness resulted in an increase in life satisfaction.

PRACTICE EMPATHY         

Reference Cao, Yuan, Genevieve Dingle, Gary CK Chan, and Ross Cunnington. “Low Mood Leads to Increased Empathic Distress at Seeing Others’ Pain.” Frontiers in psychology 8 (2017): 2024.

Research Summary Researchers from School of Psychology, University of Queensland, Centre for Youth Substance Abuse Research, Royal Brisbane and Women’s Hospital, and University of Queensland, Australia examined if low mood causes changes in self-reported empathic distress when seeing others in pain. To test this, researchers conducted an initial and close replication study in which sad mood was induced in healthy participants. Participants viewed and rated video stimuli inferring pain experienced by other people. Results showed that participants perceived the videos depicting others’ pain to be more distressing under a sad mood compared to a neutral mood, implying that sadness enhances one’s emotional reactivity toward others’ distress. The conclusion supports previous depression literature suggesting an impaired emotional processing ability and could contribute to some of the unhelpful behaviors seen in depression such as social withdrawal and avoidance.

USE YOUR STRENGTHS

Reference Gander, Fabian, René T. Proyer, Willibald Ruch, and Tobias Wyss. “Strength-based positive interventions: Further evidence for their potential in enhancing well-being and alleviating depression.” Journal of Happiness Studies 14, no. 4 (2013): 1241-1259.

Research Summary Researchers examined the impact of nine strengths-based positive interventions on well-being and depression in an Internet-based study. A total of 622 adults volunteered themselves to one of the nine interventions or to a control exercise. Thereafter, they estimated their degrees of happiness and depression at five times (pre- and post-test, one, three, and six month follow up). The nine interventions included using character strengths, noting three good things for two weeks, noting three funny things for a week, counting kindness, and gift of time. Eight of the nine interventions increased happiness; depression was decreased in all groups. The conclusion is that happiness can be enhanced through some “strengths-based” interventions.  

EXPRESS GRATITUDE

Reference Kerr, Shelley L., Analise O’Donovan, and Christopher A. Pepping. “Can gratitude and kindness interventions enhance well-being in a clinical sample?” Journal of Happiness Studies 16, no. 1 (2015): 17-36.

Research Summary Researchers studied the impact of two-week self-administered gratitude and kindness interventions within a clinical sample on a waiting list for outpatient psychological treatment. Results demonstrated that the emotional experiences of gratitude can be cultivated in a brief period. Further, both the gratitude and kindness interventions built a sense of connectedness, enhanced satisfaction with daily life, optimism, and reduced anxiety compared to a no-action control group.  

EXPECT UPS AND DOWNS

Reference Tsai, Michelle, John S. Ogrodniczuk, Ingrid Sochting, and Jamal Mirmiran. “Forecasting success: Patients’ expectations for improvement and their relations to baseline, process and outcome variables in group cognitive–behavioral therapy for depression.” Clinical psychology & psychotherapy 21, no. 2 (2014): 97-107.

Research Summary Researchers from University of British Columbia, Canada investigated expectations for improvement among 80 psychiatric outpatients attending a group therapy program for depression. The main findings of the study are as follows: 1) symptoms of depression, low quality of life and current suicidal ideations were consistently associated with negative outcome expectancies; 2) increases in expectancy ratings were significantly related to improvement in anxiety, quality of life, and interpersonal problems; 3) expectancy of favorable outcomes was associated with decrease anxiety symptoms.

NUTRITION

EAT MORE PLANTS

Reference Lai, Jun S., Sarah Hiles, Alessandra Bisquera, Alexis J. Hure, Mark McEvoy, and John Attia. “A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults.” The American journal of clinical nutrition (2014): ajcn-069880.

Research Summary Researchers from University of Newcastle and the Hunter Medical Research Institute, Australia systematically reviewed current literature and conducted a meta-analysis of studies addressing the association between dietary patterns and depression. Six electronic databases were searched for articles published up to August 2013 that examined the association of total diet and depression among adults. Only studies considered rigorous were included. A total of 21 studies were identified. The results suggested that high intakes of fruit, vegetables, and whole grains may be associated with a reduced depression risk.

Reference Beezhold, Bonnie, Cynthia Radnitz, Amy Rinne, and Julie DiMatteo. “Vegans report less stress and anxiety than omnivores.” Nutritional neuroscience 18, no. 7 (2015): 289-296.

Research Summary Researchers investigated mood in vegans (no animal products), vegetarians (no meat), and omnivores (eats animal products). A broad online sample of 283 adults were recruited via diet-related social networks. Participants were surveyed on mood, diet, and lifestyle factors. Mood was measured with the Depression Anxiety Stress Scale-21. Results showed lower stress and less mood disturbance was observed in participants eating a vegan diet and lower daily intake of sweets.

Reference Agarwal, Ulka, Suruchi Mishra, Jia Xu, Susan Levin, Joseph Gonzales, and Neal D. Barnard. “A multicenter randomized controlled trial of a nutrition intervention program in a multiethnic adult population in the corporate setting reduces depression and anxiety and improves quality of life: the GEICO study.” American Journal of Health Promotion 29, no. 4 (2015): 245-254.

Research Summary Researchers examined the impact of diet on emotional well-being and productivity. The study was conducted in 10 corporate sites of a major United States. insurance company. There were 292 participants with body mass index higher than 25 kg/m(2) and/or previous diagnosis of type 2 diabetes. Either weekly instruction in following a vegan diet or no instruction was given for 18 weeks. Depression and anxiety were measured using the Short Form-36 questionnaire. Work productivity was measured using the Work Productivity and Activity Impairment questionnaire. The results revealed a significant improvement in depression, anxiety, fatigue, emotional well-being, and daily functioning because of physical health in the group eating the vegan diet, as compared to the control group.  

MINIMIZE PROCESSED FOODS

Reference Guo, Xuguang, Yikyung Park, Neal D. Freedman, Rashmi Sinha, Albert R. Hollenbeck, Aaron Blair, and Honglei Chen. “Sweetened beverages, coffee, and tea and depression risk among older US adults.” PloS one 9, no. 4 (2014): e94715.

Research Summary Researchers from Research Triangle Park, North Carolina, United States evaluated the consumption of various types of coffee, tea, and sweetened beverages assessed in 1995-1996 in relation to self-reported depression diagnosis after 2000 among 263,923 participants of the NIH-AARP Diet and Health Study. Results showed that compared to non-drinkers, drinking coffee or tea without any sweetener was associated with a lower risk for depression, adding artificial sweeteners, but not sugar or honey, was associated with higher risks. Frequent consumption of sweetened beverages, especially diet drinks, may increase depression risk among older adults, whereas coffee consumption may lower the risk.

Reference Akbaraly, Tasnime N., Eric J. Brunner, Jane E. Ferrie, Michael G. Marmot, Mika Kivimaki, and Archana Singh-Manoux. “Dietary pattern and depressive symptoms in middle age.” The British Journal of Psychiatry 195, no. 5 (2009): 408-413.

Research Summary Researchers examined the link between two dietary patterns and depression. Analyses were carried on data from 3,486 participants from the Whitehall II study, in which two dietary patterns were identified; whole food (heavily loaded by vegetables and fruits) and processed food (heavily loaded by sweetened desserts, fried food, processed meat, refined grains, and high-fat dairy products). Self-reported depression was assessed five years later using the Center for Epidemiologic Studies – Depression (CES–D) scale. Results showed the participants eating the highest amount of whole food pattern had the lowest chances of depression than those in consuming high amounts of processed foods. The conclusion is a processed food dietary pattern is a risk factor for CES-D depression five years later, whereas a whole food pattern was protective from depression.  

DRINK WATER

Reference Chan, Jacqueline, Synnove F. Knutsen, Glen G. Blix, Jerry W. Lee, and Gary E. Fraser. “Water, other fluids, and fatal coronary heart disease: the Adventist Health Study.” American journal of epidemiology 155, no. 9 (2002): 827-833.

Research Summary Researchers from Loma Linda University, United States examined the association fatal coronary heart disease and intake of water, and fluids other than water, in the Adventist Health Study (a health research study of 96,000 Seventh-day Adventists in the U.S. and Canada). Among 8,280 male and 12,017 female participants, ages 38-100 years who were without heart disease, stroke, or diabetes at baseline in 1976.  Results revealed that of the 246 fatal heart disease events during the six-year follow up, those that had high daily intakes of water (five or more glasses) compared with low (two of fewer glasses) had a significantly lower risk for fatal heart events than those with who drank both lower levels of water or drank fluids other than water, after adjusting for age, smoking, hypertension, body mass index, education, and hormone replacement therapy (in women only). The authors concluded that fluid intake as a putative coronary heart disease risk factor may deserve further consideration in other populations or using other study designs.

GET THE RIGHT NUTRIENTS

Reference Kaner, Gülşah, Meltem Soylu, Nimet Yüksel, Neriman Inanç, Dilek Ongan, and Eda Başmısırlı. “Evaluation of nutritional status of patients with depression.” BioMed research international 2015 (2015).

Research Summary Researchers conducted a study to determine the nutritional status and body composition of patients diagnosed with depression based on standardized clinical criteria. A total of 59 individuals, ages 18-60 admitted to Mental Health Centre of Kayseri Education and Research Hospital, were included in the study. The participants were randomly assigned to two groups; depression group and control group. Body composition measurements, some biochemical parameters, demographic data, and 24-hour dietary recall were evaluated. The results showed the intake of vitamins A, thiamine, riboflavin, B6, folate, C, Na, K, Mg, Ca, P, Fe, Zn, and fiber were significantly lower in the depression group. In addition, the average levels of body weight, waist circumference, hip circumference, waist-to-hip ratio were significantly higher in the depression group.

AVOID ALCOHOL

Reference Coulson, Carolyn E., Lana J. Williams, Michael Berk, Dan I. Lubman, Shae E. Quirk, and Julie A. Pasco. “Association between alcohol consumption and self-reported depression among elderly Australian men.” Geriatric Mental Health Care 2, no. 1 (2014): 3-8.

Research Summary Researchers from The University of Melbourne and Monash University, Australia investigated the relationship between alcohol consumption and self-reported depression in a population of 514 men ages 65 and older. Alcohol intake over the previous 12 months was estimated from a food frequency questionnaire. Participants were classified as non-drinkers or habitual consumers of ≤2 or ≥3 standard drinks per day. Symptoms of past and 12-month depression were ascertained by self-report based on DSM-IV criteria. Using statistical analysis, they estimated the association between alcohol intake and depression. There were 91 non-drinkers, 249 consuming less than one or two drinks per day and 174 consuming more than three drinks per day. Results showed that lifetime depression tended to be greater for those consuming more than three drinks per day. After excluding those with past depression, the likelihood of 12-month depression also tended to be greater for those consuming more than three drinks per day.