Adopt techniques to fight depression
Q: I feel more and more depressed now that winter is coming and the pandemic is getting worse. I’m 67, and it’s frustrating that I can’t snap out of it. Any suggestions?
Jeri L., Chicago
A: We’re sorry you’re struggling with depression. A survey in JAMA Open Network found that since the pandemic started, three times as many people say they have symptoms of depression — disrupted sleep, sadness, lack of energy, poor appetite or overeating, trouble concentrating and having thoughts of doing themselves harm.
Unfortunately, many older folks think they should be able to just make their blues disappear and are reluctant to get medical and psychological help — or even adopt self-help techniques that are known to be effective. A recent poll called the GeneSight Mental Health Monitor, found that 61% of Americans age 65 or older who are concerned about being depressed won’t seek treatment, and 33% of those with depression worries think they should be able to snap out of it on their own.
You should always talk to a trained professional if you have chronic depression — but there are also steps you can take to ease symptoms. A new study in BMJ Medicine with almost 85,000 participants found that reducing screen time, increasing physical activity (150 minutes a week, plus 10,000 steps a day), eating a healthier diet (bye ultraprocessed foods!) and consistently getting seven to nine hours of sleep prevents and eases depression significantly.
For help adopting these depression-fighting techniques, talk to your doctor about using melatonin, a natural hormone that quiets neurotransmitter activity to induce sleepiness. Participate in online exercise classes (many are free); join outdoor group activities. Reach out to the Depression and Bipolar Support Alliance at www.dbsalliance.org and the Anxiety and Depression Association of America at www.adaa.org to find a local or online support group — many are free or low cost. Don’t go this alone!
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Medical Officer at the Cleveland Clinic Wellness Institute. Submit your health questions at www.doctoroz.com.