What they aren’t telling you about Antidepressants

imagesIt seems as if too many nightstands are becoming slightly too crowded these days.  If you haven’t noticed already, right next to the family photo, alarm clock, and water bottle, there is this little orange bottle with a white cap and pale blue label standing tall with the words “Take Me.”  I mean, it does have your name and address on it, so it belongs there, right?  Not necessarily.   According to Harvard Health Publications, “The federal government’s health statisticians figure that about one in every 10 Americans takes an antidepressant.”  That means that there has been 400% increase in antidepressant prescriptions since the best seller Listening to Prozac was published in 1993.  There has been much debate on whether or this epidemic is helping or hurting us.  Were depression, anxiety, and other mental health issues underdiagnosed in the past?  Are more people becoming depressed?  Is marketing done by pharmaceutical companies responsible for this increase?

Let us begin with understanding that antidepressants have been a blessing for a proportion of the population.  Once someone has exhausted all other means to treat what has been diagnosed as a mental illness, a prescription may or may not be warranted.  However, judging those taking antidepressants, and/or those who believe they have a mental illness, is a job for no one other than the individual and their health care provider(s).   However, there has been a major shift in how mental illness has been treated since Prozac hit the market in 1987.   It has become a widely accepted theory that mental illness is a result of chemical imbalances in the brain that can only be fixed with psychoactive drugs.  Instead of trying “talk therapy” first, and prescribing antidepressants second, many psychiatrists suggest psychotherapy, if at all, after prescribing drugs.  It is now considered “normal” by many health care professionals, the media, and the public to go straight to the prescription tablet without attempting any sort of alternative treatment at all.   Prescription drugs have become the dominant solution to the exponential increase of diagnosed mental illness.  Unfortunately, for some of those who have taken this brisk path to alleged happiness, the results are unsettling.

Yes, some people feel more animated and clearheaded after taking antidepressants, however, others don’t feel the positive effects that they were promised.  In fact, they don’t feel anything at all.  Take this testimony, for example, that was published in Oprah Magazine in March of 2006:

 “I feel emotionally castrated because not only do I not have negative feelings, I barely feel anything at all. I’m an artist who can no longer draw or paint or create. Instead, I sit around and do absolutely nothing.”
— B.J. Cade, 53

Many others have reported memory impairment, dullness, numbness, and other cognitive side effects that have ultimately lead to them feeling “zombie-like.”  Other personal testimonies have revealed that when they suggested to their doctor that they were experiencing delayed recall and “brain-zaps” (what feels like a pinched nerve combined with pulsating migraines in your brain after forgetting to take ONE pill), not only were they told that antidepressants do not have these cognitive side effects, but their dose was increased!  Technically, the doctor is telling you what they were told, which isn’t much.   If, according to government standards, “there’s insufficient data to prove that the drugs cause the symptom,” pharmaceutical companies are not obliged to “report or disclose cognitive side effects.”  However, when the FDA requires approval for antidepressants, the studies only last a mere 6-8 weeks long.  This time frame simply isn’t always long enough to prove a cause and effect relationship between these drugs and certain cognitive side effects.  It wasn’t until the relationship between suicide and antidepressants began to surface that the FDA announced a public health advisory warning that “adults on these drugs should be watched closely for suicidal thinking or behavior.”

dIt is scary enough that many of us think that taking anti-depressants is our only option after we are told what pharmaceutical companies are obliged to tell us, while also ignoring other “inconclusive” side-effects.  For example, it has been released that taking antidepressants for bi-polar disorder may make the disorder worse, and even trigger manic episodes.  In addition, bone loss, fractures, and falls all become increased risks for individuals over 65 taking SSRIs.  While these side effects differ for each individual, we should address the main issue at hand: many of us aren’t exploring alternative treatments.  In addition to “talk therapy” with a mental health provider, such as a therapist, psychiatrist, psychologist, etc. here are a few other suggestions to try on your own:

Set Goals for Yourself

Having a daily routine may be comforting, but a humdrum lifestyle does not leave any room for improvement.   Start with something you know you can accomplish so you don’t discourage yourself, and work your way up. Change for the better can leave you with a sensation of fulfillment, energy, and purpose.  Sometimes we need that extra push to get our lives back on track, especially if we do the pushing.

Change Your Diet

They say “you are what you eat,” so if you are eating junk and other food that isn’t giving you the mental and physical strength you need, you will start to feel the effects.  Eating foods that are rich in omega-3 fatty acids has been shown to improve cognitive heath.  Replacing your late night ice-cream with an avocado could bring you one step closer to boosting your mental state.

Exercise

Try will taking a short walk outside every day, (setting goals!), and work up to a holistic exercise program such as yoga.  Spending time with nature may increase the health of your mind, body, and soul.  “Regular physical activity seems to encourage the brain to rewire itself in positive ways,” according to Ian Cook, MD, a psychiatrist and director of the Depression Research and Clinic Program at UCLA. You release endorphins when you exercise, which are those natural “feel-good” chemicals in your body.

Regardless of the reason that more people have reserved an extra spot on their nightstand for antidepressants, there a few things that the warning label may not be telling us.  If you are searching for advice and alternative treatment to help with depression, consult a doctor such as Dr. Bordenave at Miami Integrative Medicine to assist you.  You can do this!

 

 

Resources:

Griffin, R. M. “10 Natural Depression Treatments.” Depression Health Center. WebMD, n.d. Web. 20 Sept. 2013. <http://www.webmd.com/depression/features/natural-treatments>.

Ramin, Cathryn J. “Valley of the Dulls.” Are Antidepressant Drugs Helpful or Harmful? Oprah.com, Mar. 2006. Web. 20 Sept. 2013. <http://www.oprah.com/health/Are-Antidepressant-Drugs-Helpful-or-Harmful>.

Smith, Melinda, M.A., Lawrence Robinson, Jeanne Segal, Ph.D., and Damon Ramsey, MD. “What You Need to Know About Medications for Depression.” Antidepressants (Depression Medication). HelpGuide.org, n.d. Web. 20 Sept. 2013. <http://www.helpguide.org/mental/medications_depression.htm>.

Wehrwein, Peter. “Astounding Increase in Antidepressant Use by Americans.” Harvard Health Blog RSS. Harvard Health Publications, 20 Oct. 2011. Web. 20 Sept. 2013. <http://www.health.harvard.edu/blog/astounding-increase-in-antidepressant-use-by-americans-201110203624>.

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Getting Healthy with Chia Seeds

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It’s no wonder Chia Seeds are considered to be the Superfood of 2013.  They give you everything from Omega-3, endurance, heart health, mental energy, protein, hydration, digestive health, and more!  Read this ARTICLE to get one step closer to a healthier you.

 

Posted By: Axiom Health Care Marketing

Chia Seeds: Top Ten Reasons they are the Superfood of 2013

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Every year there seems to be a new superfood that gains so much popularity that only those handcuffed to a fast food restaurant without a smart phone wouldn’t know about it.  It’s on the news, the internet, your friends are talking about it, and every health magazine has a spread dedicated to this “it” food.  It’s the food that your friends brag about by posting countless Facebook pictures of their hip, new, healthy concoctions – making you want to put down your cheeseburger and GMO infested soft drink.   In 2013, it appears as if Chia seeds are generating quite the stir for health enthusiasts everywhere.  How does such a food make headlines and impress upon leaders in holistic health?  Well, the Chia seed doesn’t miss a beat when it comes to natural benefits across the board.

 1. Omega-3

Chia is extremely rich in Omega-3.  In fact, they are one of the “richest plant-based sources,” even above flax seeds and salmon!  Within the Chia seeds’ lipid profile, it has an overall omega-3 composition of 60%, which is high in alpha-linolenic acid, ACA. Benefits of omega-3 include reducing high cholesterol and inflammation, while refining cognitive performance.  Its anti-inflammatory properties, associated with Chia’s high essential fatty acid content, help improve heart health, lowers the risk for arthritis along with joint pain, and also aids in the prevention of some forms of cancer.  Enhancing hair, skin, and nail health is also associated with incorporating omega-3 fatty acids into your diet.

Chia-Seed-Nutritional-information

  2. Nutrition

“Two tablespoons of Chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese,” according to healthyeating.sfgate.com.  The nutritional makeup of Chia does wonders to your health – maintaining a healthy body weight and issues with hypertension are just a few of the benefits.  Calcium and manganese help improve bone health, and phosphorous is essential for tissue growth and repair, as well, as protein syntheses.

  3. It’s Gluten and GMO Free – Vegan and Kosher Friendly!

Gluten allergy or on a gluten free diet?  No problem, because you will not find gluten in Chia.  It is also valuable for vegans, vegetarians, and safe for those who eat Kosher.  If you have any of these dietary restrictions, you are in luck.  This superfood allows you to gain many of the health and nutrition benefits that could have been lacking in your diet – with no hidden GMOs anywhere to be found.

  4. Protein

Chia seeds are loaded with protein, which helps curb cravings and build lean muscle mass. This is definitely an advantage to any vegans or vegetarians out there scrambling to get more protein in their diet!

  5. Mental Energy

The high essential fatty acid content found in Chia seeds is excellent for improved cognitive performance, concentration, mood, and overall mental health.  It is a great study tool for all of you students out there!

  6. Endurance

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Put down the Red Bull, because Chia was derived from the Mayan word for “strength,” and referred to as the “running food” by ancient Aztecs, for a reason.  The Chia seed’s hydrophilic properties and complex carbohydrates (soluble fiber) create a physical barrier between digestive enzymes and carbohydrates in your digestive system.  This barrier is a result of a gel that is formed when the soluble fiber in the seed attracts water and expands.  This efficient process allows a delay in carbohydrate to sugar conversion, thus resulting in increased metabolic rates and endurance.  This process also stabilizes blood sugar, which is essential for diabetic individuals.

  7. Weight Loss

The gel forming phenomena that takes place during digestion, along with the Chia seeds’ high protein content, makes you feel fuller faster and for an extended period of time.   Satiety is one of the major keys to weight loss, due to its power to decrease calorie intake.  The insoluble fiber in Chia seeds helps clear and detoxify the colon by clearing out the “extras”, thus by promoting digestive regularity.

  8. Hydration and Electrolyte Balance

In addition, the gel created by Chia ensures maximum hydration and electrolyte retention.  Toss the Gatorade because “the seeds absorb and retain 10-12 times their weight in water.”

  9. Inexpensive and Organic

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This is not a combination you hear very often, but for those on the right path of eating organically, Chia seeds can cost as low as $9 for an entire pound – this amount typically lasts for about 3 weeks.  If you want to buy in bulk, Chia lasts 4-5 years, unless it is in its gel form, which gives it a safe 2-3 weeks in the refrigerator.   Chia seeds are also naturally organic.  There is no need to treat them with pesticides because insects don’t have much interest in the product.

  10. It’s Delicious!

It took a few years after the Chia Pet hit the shelves, and thousands of years after it was a staple food for the Mayans and Aztecs, for the Chia seed to hit the shelves as a well-known health food.  The typical American diet lacks, well, standards, to say the least – especially when it comes to incorporating nutrients the natural way.  After understanding how Chia seeds can greatly improve your health and wellness, you may never want to change your diet again.  The reputation of the Chia seed may withstand the bounds of a yearly fad.

 

 

References:

Brown, Genevieve Shaw. “Chia Seeds the ‘It’ Food of 2013.” ABC News. ABC News Network, 6 Feb. 2013. Web. 10 Sept. 2013. <http://abcnews.go.com/Travel/eating-chia-seeds/story?id=18296119>.

“Chia Seeds – The Pinnacle Superfood.” Healthy-Eating-Guidelines.net. Healthy-Eating-Guidelines.net, n.d. Web. 10 Sept. 2013. <http://www.healthy-eating-guidelines.net/chia-seeds.html>.

Coles, Terri. “Chia Seed Benefits: 10 Reasons To Add Chia To Your Diet.” The Huffington Post. TheHuffingtonPost.com, Inc., 03 June 2013. Web. 13 Sept. 2013. <http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html>.

Duncan, Lindsey, ND, CN. “Chia: Ancient Super-Seed Secret.” The Dr. Oz Show. HARPO, Inc., 14 Oct. 2011. Web. 10 Sept. 2013. <http://www.doctoroz.com/blog/lindsey-duncan-nd-cn/chia-ancient-super-secret>.

“Five Health Benefits of Chia.” FitDay. Internet Brands, Inc., n.d. Web. 10 Sept. 2013. <http://www.fitday.com/fitness-articles/fitness/exercises/five-health-benefits-of-chia.html>.

Hathwell, Jen. “Top 10 Health Benefits of Chia Seeds.” SFGate: Healthy Eating. Demand Media, n.d. Web. 10 Sept. 2013. <http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html>.

Katie. “10 Uses for Chia Seeds.” Wellness Mama. N.p., n.d. Web. 10 Sept. 2013. <http://wellnessmama.com/4981/10-uses-for-chia-seeds/>.

Mike. “Chia Seed Benefits.” Nutrition Talk. Thrive Foods, 27 July 2009. Web. 10 Sept. 2013. <http://blog.thrivefoods.net/2009/07/chia-seeds-top-10-benefits.html>.

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Posted By: Axiom Health Care Marketing

 

The August Newsletter is Now Available!

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Credit: www.sheknows.com

Check out our latest newsletter!!  Gain some insight on yoga therapy and the dangers of sleep deprivation by clicking HERE.  Enjoy your weekend!

Hit the Snooze Button

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Credit: www.telegraph.co.uk

Many of us don’t realize the pressure we put on ourselves and the ones we care about.  In middle school, some parents put their children on amphetamine salts, such as Adderall, so they can get them into honors courses in high school.  In high school, we juggled extracurricular activities and academia so we could get into college.  In college, many have to work and pull all-nighters in order to boost our G.P.A. so we could get a decent job.  At work, we “willingly” agree to overtime so we could get a promotion.  We are rushing through life, replacing healthy essentials with processed foods, prescription medications, caffeine, and anything else that will bring us from point A to point B faster than the next person.  Where does it end?  Unfortunately, it ends with a large percentage of the population dealing with serious health complications due to sleep deprivation.

Neurological Health

Credit: www.stemgenex.com

Credit: www.stemgenex.com

Chronic sleep loss can damage our overall well-being by negatively impacting the brain.  When we sleep, we are giving our brain the opportunity to repair itself, which is the key to proper learning and memory retention.  When the average person begins to lose an excessive amount of sleep, it can weaken problem solving skills, creativity, and the ability to remain focused.  Ultimately, those who are sleep deficient may have mood swings, problems with impulse and anger, as well as, depression and motivational issues.  Ironically, many students think it is more efficient to cram information into our heads in place of getting a good night of sleep.

Immune Function

It only makes sense that when your doctor tells you to get plenty of rest when you are ill, to at least get an average amount to stay well, right?  Your immune system also relies on sleep in order for it to function properly.  We are taking away our ability to combat disease by suppressing the actions of our killer T-cells when we lose too much sleep.  Recent studies have also found that maintaining a healthy sleep schedule may also fight cancer.

Weight Gain

Chronic sleep deprivation negatively modifies our metabolism.  According to the National Heart, Lung, and Blood Institute, “Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested.”   Ultimately, it has been found that there is an increased risk with becoming obese with each hour of sleep lost per night, on average.

Heart Disease

Serious sleep disorders have been linked to hypertension, irregular heartbeat, imbalanced stress hormones, and other cardiovascular diseases.  According to a report in the Journal of the American Medical Association, researchers at the University of Chicago claim that, “too little sleep can promote calcium buildup in the heart arteries, leading to the plaques that can then break apart and cause heart attacks and strokes.”  In addition, our blood pressure decreases when we sleep; therefore, we are putting our bodies at risk of incessant high blood pressure when we force ourselves to stay awake.

Where to Begin? 

While it is difficult to completely change bad sleep habits over-night, we can at least start by making simple lifestyle changes.

Credit: www.sheknows.com

Credit: www.sheknows.com

Reduce Caffeine Intake.

Most of us have a cup of coffee before work every morning, some of us have two, maybe even three by the end of the day.  No big deal, right?  Well, what about the additional cup of tea, chocolate bar, soda, or occasional energy drink?  All of these products contain caffeine, which as all know, is a stimulant.  While mainstream media encourages you to buy the latest energy drink, in addition to promoting alleged health benefits from drinking coffee, we tend to lose site of the term “in moderation.” A study conducted in 2002 at Duke University found that, “The effects of coffee drinking are long-lasting and exaggerate the stress response both in terms of the body’s physiological response in blood pressure elevations and stress hormone levels.” Lack of sleep is already dabbling with your hormones and blood pressure; submitting yourself to excessive amounts of caffeine can add to those health issues while taking a toll on your physical appearance and increasing anxiety levels.

Keep your Diet in Check

When we are drained from constantly rushing and working, we sometimes forget to eat properly.  We end up reducing ourselves to processed meat, lack of vegetables, and items on the “healthy” menu at fast food chains.  Start by reserving Sunday nights for family and friends; take the time to make a balanced home cooked meal.

Chronic sleep loss can damage our overall health-wellness by negatively impacting our weight, cardiovascular health, neurological functioning, and immune system.  Most importantly, lack of restful sleep results in increased levels of inflammation, which is the underlying cause of many of our current chronic illnesses.  Sleep loss education, healthy role models, and proper medical information could change the way the next generation of students and professionals maintain a healthy balance between well-being and the pressure to succeed.  Relax every once in a while – Hit the snooze button.

References:

“Caffeine’s Effects Are Long-Lasting and Compound Stress.” DukeHealth.org. Duke Medicine News and Communications, n.d. Web. 15 Aug. 2013. <http://www.dukehealth.org/health_library/news/5687>.

“Importance of Sleep : Six Reasons Not to Scrimp on Sleep.” Harvard Medical School. Harvard Health Publications, Jan. 2006. Web. 15 Aug. 2013. <http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health>.

Park, Alice. “Lack of Sleep Linked to Heart Problems.” Health & Family. Time, 23 Dec. 2008. Web. 15 Aug. 2013. <http://www.time.com/time/health/article/0,8599,1868406,00.html>.

“Why Is Sleep Important?” NHLBI, NIH. U.S. Dept of Health & Human Services, 22 Feb. 2012. Web. 15 Aug. 2013. <http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why.html>.

Posted By: Axiom Health Care Marketing

 

How Nutrition Is the Cornerstone of Health in Integrative Medicine

Since Integrative Medicine takes a holistic approach to improving and maintaining health for the mind, body and soul, it would be appropriate to explore the role of nutrition in the whole body approach. Learning how to eat and for what types of health conditions nutrition can treat, it is essential to make the most of an Integrative Medicine approach to becoming and staying well. No matter what you are using Integrative Medicine to treat your body for your overall health, to manage inflammation, to support your body’s ability to manage its diabetes, to maintain heart health, and to promote a stable mood, through an Integrative Medicine approach, can have real results.

Eating for your overall health, perhaps the most important principle of Integrative Medicine, can be accomplished quite easily with some easy to follow principles. No matter what type of fruits and vegetables you eat, make sure they are in season, fresh and are grown without pesticides, antibiotics, hormones and other industrial agents. Eating as many colors and types of fruits and vegetables will ensure you are well protected against acute and chronic diseases. Whether fruits and vegetable are fresh or frozen, as long as you eat 8 to 10 servings per day, you will be served well.[i]

According to research, inflammation is becoming more widespread and is the culprit that causes many chronic and debilitating diseases. However, Integrative Medicine can help people reduce and manage their levels of inflammation, thereby reducing their chances of developing such serious diseases. Eating a balanced diet of protein, carbohydrates and fats is recommended. Variety really is the spice in your diet and is great to manage inflammation. Along with eating a wide variety of naturally colored fruits and vegetables and minimizing exposure to processed foods and toxins on and in foods, eating oily fish or taking fish oil supplements helps combat inflammation.[ii]

Integrative medicine, through its holistic approach, has a nutritional approach, along with medication, to help your body naturally manage its diabetes. With a 40-30-30 ratio of non-starch vegetables, lean protein and high fiber fruits and low-glycemic fruits respectively, the Integrative Medicine approach to supporting and not-stressing out your body while have a condition such as diabetes is very effective.[iii]

Eating to maintain your heart’s health is very essential because it provides blood which provides oxygen and nutrients to the rest of your body. Along with the theme of eating naturally through fruits, vegetables, fish, meat, nuts and oil (organic, when always possible), it is essential to make healthier choices when it comes to drinks, snacks and basic staples. Some examples of replacing poor heart healthy choices for better food choices includes: using flavorful herbs and spices instead of salt; replacing beer and spirits with red wine (in moderation of course); and replacing white bread and bagels with pita or sprouted bread.[iv]

Along with eating properly to maintain and support one’s organs and cardiovascular system, Integrative Medicine has not left out nutrition when it comes to supporting ideal mental health. Building on eating well through natural, organic and minimally processed foods, there are some specific recommendations to promote an even and healthy mood through nutrition. Specific suggestions include not skipping meals, eating foods to stabilize and minimize swings of blood sugar levels, increase consumption of omega-3 fatty acids, stay away from caffeine, minimize or avoid alcohol and ensure you have normal levels of necessary vitamins and minerals.[v]

As you can see, nutrition in the Integrative Medicine approach, is very integral to supporting both the physical body and the mind. Taking a serious approach to your nutrition will enable you to support your overall health. With advice from your Integrative Medicine practitioner, you will be able to maximize your health by becoming and staying well.

Dr. Jorge Bordenave practices Integrative, Preventive & Clinical Cardiology.
He is NOAA / UHMS Certified Dive Medical Examiner, Associate Clinical Professor of Medicine, FIU Medical College and Clinical Assistant Professor of Medicine, Nova Southeastern University.

Dr. Bordenave’s practice is located at:

 4908 SW 8 street, Coral Gables, Fl. 33134.

They are open Monday thru Friday 9am to 5pm.

Phone: 305.446.2444

Website: www.miamiintegrativemedicine.com

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[i] The University of Arizona. Resources: Top Ten Tips For a Healthy Diet.  http://integrativemedicine.arizona.edu/resources.html  Accessed November 15, 2012.

[ii] The University of Arizona. Resources: Anti-inflammatory Diet.   http://integrativemedicine.arizona.edu/resources.html  Accessed November 15, 2012.

[iii] The University of Arizona. Resources: Healthy Meals for Diabetics.   http://integrativemedicine.arizona.edu/resources.html  Accessed November 15, 2012.

[iv] The University of Arizona. Resources: Choosing Foods for Heart Health.   http://integrativemedicine.arizona.edu/resources.html  Accessed November 15, 2012.

[v] The University of Arizona. Resources:  Dietary Tips for Better  Mental Health.   http://integrativemedicine.arizona.edu/resources.html  Accessed November 15, 2012.