Non-Hispanic blacks are less likely than non-Hispanic whites to experience depression during their lifetime.
depression is to exercise on a regular basis,” says Porter, conceding it can be difficult because lack of motivation is one of depression’s signals. A good strategy is to exercise with someone. Activities that promote physical health also are good for emotional health. Exercise lowers the body’s level of cortisol — a hormone associ- ated with stress — while boosting the body’s mood-elevating endorphins. Studies show spending time in na- ture also is a mood booster.
Eat wisely. “Diet is incredibly im-
portant,” says Penberthy. She notes when people are feeling down, it can be all too easy to rely on junk food instead of making an effort to prepare a healthy meal. The same heart-smart foods that
years old is the average age of onset for depression.
Sleep tight. Research shows a link
between depression and sleep. “When sleep is disrupted,” says Porter, “it can be a sign you are getting depressed.” Sometimes people get so busy, they
are mentally weary but not physically tired at bedtime. This is another good reason to exercise, although not im- mediately before bedtime. If you have trouble sleeping, eliminate alcohol and caffeine for 30 days to see if that helps. Avoid sleep medications that can foster dependency. Sleep on a set schedule, and avoid taking naps.
*DEPRESSION STATISTICS FROM NIMH
are good for your body — whole grains, fruits, vegetables, and lean proteins — are good for your brain. While it’s not completely clear that diet can positively affect depression, some studies show carbohydrates and foods with vitamin D and omega-3 fatty acids can help. Just say no. “Elimi- nate alcohol intake because alcohol itself is a depressant,” counsels Penberthy. Alcohol and drugs — including pre- scription medications — can affect brain chem- istry and exacerbate problems, making anxi- ety or depression worse in the long run. Seek positive
companions. “It’s some- times said that ‘misery
loves company,’ ” says Porter. “I think we could turn that around and point out that optimism is contagious. Positive friends and coworkers help us see the world through a positive lens. Being around people who can help you see the other side of things can help turn around your thinking.”
MO
— Marilyn Pribus is a Virginia-based freelance writer and retired Air Force spouse. Her last article for Military Offi- cer was “Settle to a City,” September 2011.
When Should You Seek Treatment?
According to the NIMH, about 10 percent of men and 20 percent of women will have at least one episode of depression, but most people with depression never seek treatment. Many view their mood as a character shortcoming or something embarrassing to talk about. However, if a person has shown
symptoms for more than two weeks, it’s important to address the situation. People with depres- sion often lack the energy or in- sight to do anything, and a loving friend or relative should urge them to get treatment. “Depression is treatable,” emphasizes Col. Rebecca Porter, USA, chief of behavioral health in the Office of the Army Sur- geon General in Washington, D.C. “The earlier you reach out for assistance because you’re having trouble battling the blues or are depressed, the greater your likeli- hood for a full recovery.” Recovery doesn’t mean you
will prevent subsequent episodes. “Still,” says Porter, “recogniz- ing the symptoms and knowing what has worked and that you’ve gotten better in the past can give encouragement, an awareness of resources, and the likelihood of emerging more quickly.” The NIMH offers a detailed
publication describing the symptoms, causes, and treat- ments for depression, with information on getting help and coping, at
www.nimh.nih.gov/ health/publications/depression/
index.shtml or by calling (866) 615-6464.
JANUARY 2012 MILITARY OFFICER 73
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