HIGH CHOLESTEROL
Most people feel down at times but depression makes sufferers feel persistently sad for weeks or months, rather than just a few days.
There is much more understanding and support for depression, as well as the recognition that treatment and support of clinical depression is usually needed to help make a full recovery.
Symptoms range from lasting feelings of unhappiness and hopelessness, to losing interest in things previously enjoyed and feeling very tearful. Physical symptoms can include feeling constantly tired, sleeping badly, having no appetite or sex drive, and various aches and pains. Some feel persistently low, while others feel that life is no longer worth living.
“It’s important to realise when you need more help to turn the corner to recovery,” said Dr Chris Williams, Emeritus Professor of Psychosocial Psychiatry at Glasgow University.
“There are good treatments and your doctor can check for anaemia or other physical health problems that can make you feel depressed. However, there are many ways you can help yourself and activity is the most powerful.
Dr Andrew Murray
Often people with depression fall into a cycle, where everything feels bad and they prioritise work, children, maybe older parents. So I’d suggest they ask themselves what they used to love doing and plan more of the right stuff.”
“Fun, pleasure, connections to people who are good for you can help. Choose to see less of those who are bad for you, who drag you down. Recognise achievements – getting up, showering – understand that you’re doing well.”
Dr Williams says it plays a big part in selfcare, another area where motivation can wane.“people don’t enjoy food as much, don’t eat enough, or comfort eat, drink too much. Recognising the patterns is important and again they should consider eating for good health.”
Sleep is often a casualty of depression. It’s hard to get to sleep, to stay asleep and to avoid fretting when lying awake, but Dr Williams recommends keeping to a routine time for bed.
He added: “The website www.llttf.com helps you live life to the full. Losing joy in life is hard but you can help yourself get it back.”
SPORT AND MEDICINE EXPERT, UNIVERSITY OF EDINBURGH
High cholesterol is a condition without symptoms. It is mainly caused by eating the types of fats in processed meats and baked foods, not exercising enough and being overweight. It can also run in families.
Too much cholesterol can block blood vessels and make you more likely to have heart problems or a stroke.
If you’ve not had a test and you’re over 40, overweight, or high cholesterol or heart problems run in your family, then you should have your cholesterol checked. If you have high blood pressure or diabetes it’s also more likely you will have high cholesterol, so your GP is likely to suggest a test.
Cholesterol can be lowered by eating healthily and getting more exercise but some may need medication. Statins are most commonly prescribed for high cholesterol if lifestyle changes don’t lower your levels.
Diet is vital in reducing high cholesterol and oily fish, like mackerel and salmon,
brown rice, bread and pasta, nuts and seeds and fruits and vegetables are all recommended.
Less meat pies, sausages and fatty meat, butter, lard and ghee, cream and hard cheese, like cheddar, cakes and biscuits and food that contains coconut oil or palm oil. Exercise more – at least 2 ½ hours a week – in a way that makes your heart beat faster, stop smoking, cut down on alcohol, and avoid drinking more than 14 units of alcohol a week, ensuring you have several drink-free days each week. Dr Andrew Murray says:“i know there are drinks and spreads that claim to lower cholesterol but they’re no substitute for a healthy diet.
“It can be hard to motivate yourself to exercise so work out what’s achievable, even if it’s just going for a walk, and you’ll build on that. Eat the right food as above and sleep 7- 9 hours per night if you can!”