Whenever I ask patients what their biggest fear is regarding their health, the answer is fairly unanimous. They are most afraid of losing their minds. If you gave people a choice between getting cancer or Alzheimer’s, the vast majority would pick cancer. National studies reflect similar feelings all over the country. But the concern doesn’t seem to be helping the situation. In the US there are 5.4 million people who are suffering with Alzheimer’s disease. By mid-century, someone will develop the disease every 33 seconds. It is unrelenting, and as of now, there have been limited options for treatment. However, there are some promising treatments/therapies.

Researchers in Australia have taken mice that were bred to have Alzheimer’s disease and treated their brains with ultrasound. They zapped the amyloid plaques and tangles that are suspected to be responsible for the disease. After treatment, 75% of the mice reverted to normal and there was no damage to the surrounding brain tissue. Human trials are slated for 2017. This treatment could definitely be a game-changer.

Another treatment, something which may also change the prognosis for the disease, is the one implemented in the MEND study (metabolic enhancement for neurodegeneration) at UCLA. This study has shown that memory loss in patients can be reversed and sustained. Researchers used a 36-point therapeutic personalized program to effect change. The program incorporated a healthy diet, brain stimulation, exercise, sleep optimization, specific vitamins and medication to lower cholesterol and regulate blood pressure, and other programs such as meditation and yoga for stress relief. It was a small study that was done in ten people with varying degrees of dementia. Nine out of ten were able to reverse their disease by strictly following the program.

Finally, an important though not as recent study of seniors who were on average 75 to start with was done over the course of 21 years at the Albert Einstein School of Medicine. Researchers found there were certain activities that reduced the risk for Alzheimer’s disease. Reading reduced the risk by 35%, doing crossword puzzles reduced it by 47%, playing golf; bicycling and swimming reduced it by 0%. Ballroom dancing 2-3 times a week reduced the risk by a whopping 75%!

What is exciting about all of these treatments/therapies is they do not appear to have any toxicity associated with them. It is good that zapping the brain could potentially treat the disease once it forms, and it is good that eating healthy in conjunction with exercise may reverse it. Knowing there is something fun, that is good for the body and can prevent it…now that is priceless!

Parkinson’s is a disease of the brain. It’s progressive. It gets worse over time, usually many years, even decades.
Top Five Signs and Symptoms of Parkinson’s disease (note: there are more)
5. Tremors and shaking, upright posture becomes a stoop, and gait slows down.
4. Fatigue and weakness, loss of appetite, and problems with memory are common, along with a
softening of the voice.
3. Sexual problems.
2. Pain and progressive body stiffness and balance issues worsen as the disease progresses.
1. Physical and mental incapacitation.
For more information, check out the National Parkinson Foundation website. It’s excellent: http://www.parkinson.org/. You will find that it is not contagious and it doesn’t seem to be hereditary. In short, the researchers don’t have the answer. Yet.
Did we mention there is no cure? True. Despite the millions of dollars and countless hours poured into research, once someone has Parkinson’s, they have it.
Hope?
Yes! Dr. Rafi Eldor, a leading Israeli economist, was diagnosed with Parkinson’s disease. Rather than let the disease take its course, he decided to do something proactive. He started ballroom dancing. (http://www.dancingthroughparkinson.com/rafi-eldor-dancing-through-parkinson/).
By dancing, he has maintained normal body movement 8 YEARS after his initial diagnosis despite the progression of the disease. He has actually won competitions and is changing the way Parkinson’s disease is being treated in Israel, where he lives. He is living a normal life!
TEDx did a talk on his story. Definitely worth a watch. https://www.youtube.com/watch?v=7cBYGh2E6t4
What is the basis for this improvement of movement?
Parkinson’s disease affects the part of the brain called the Globus Pallidus. This area of the brain becomes deficient in dopamine, a hormone that is important for movement.
There is growing evidence that dance, specifically ballroom dance, can make a big difference for those struggling with this disease. Studies have found that ballroom dancing requires the use of external cues such as music and touch for movement. These cues bypass the part of the brain that is damaged and create new nerve pathways in the brain.
Tango?
Ballroom dance, in general can do this, however, tango has been found to deliver the most benefit. The reason is that the forward and backward movements along with long strides are particularly therapeutic. Brain scans have confirmed that the damaged part of the brain shows increased activity when patients do the tango, particularly when the music has a regular beat.
Exercise is tough to do for those who don’t have a movement problem. Imagine how hard it is for those who are rigid, stiff and fight for balance due to this disease. Fortunately, dancing makes it fun and much easier for patients to exercise, and as Dr. Eldor has found, it has allowed those who are regular dancers to maintain normal function despite progression of the disease.
If you or someone you know has Parkinson’s disease, NOW is time to find a place to dance. There are ballroom dance programs in almost every city and town. Find one and do it!

The sores are ugly and painful, often right on your face where you can’t hide them. Because herpes is so easily transmitted, it’s more likely than not that you already had to deal with this nasty virus. If you’ve never had them before, you’re actually in the minority. At least twice as many people have it as those who don’t. According to the World Health Organization, a staggering two-thirds of the world population (the US included) suffers from oral herpes, while the CDC (Centers for Disease Control and Prevention) reports at least an additional 15% suffers from genital herpes. That means that in some populations, 9 of 10 people have herpes!

The herpes virus is responsible for causing cold sores, also known as fever blisters, and genital herpes. Generally herpes virus 1 (HSV-1) causes cold sores and herpes virus 2 (HSV-2) causes genital herpes. Of course, you really don’t want either one, but it’s statistically likely you’ll contract it even if you haven’t already. But there is good news:

Lemon balm! Also known as Melissa Officinalis, Lemon balm is a great natural treatment for these viruses. There are properties of the plant that explain its therapeutic effect. The leaves contain plant substances called tannins and terpenes that give the plant its antiviral effects. They also contain eugenol, which helps with pain and discomfort and kills bacteria.

There are studies that have shown topical lemon balm cream and ointments can heal cold sores. In one study of 66 people, lemon balm cream was applied and patients experienced significant decreased redness and swelling after just two days. Unfortunately, the cream did not effect the scabbing and discomfort.

A series of impressive studies were done in Germany. The results showed when lemon balm was used to treat a first time infection of HSV-1, not a single recurrence was found. In addition, it reduced healing time of both genital and oral herpes.

How can lemon balm be used?

Lemon balm can be found in ointments and creams. Soaking a cotton ball in lemon balm extract and dabbing it on the cold sore can also be very effective. Lemon balm tea can be used as a facial or body wash or soak. Lemon balm soft gels can be taken orally. Preparations are relatively inexpensive, and if you want to be even more natural, you can grow the plant in your garden and make your own teas and extracts.

When should it be used?

For those plagued with cold sores, we recommend patients apply lemon balm nightly to their lips to prevent them. It feels good, works well and keeps the lips from getting chapped. For outbreaks, we suggest applying the cream or ointment 4-5 times a day. For genital herpes, put the extract or tea in a bath and soak. It will be soothing at the very least, and many people find that it helps with the intensity and duration of symptoms. It is worth a try, and fortunately there have been no reported side effects.

I admit it. I love a good sweet now and then. OK. I love them all the time, but I control myself. About two months ago I had a craving for oatmeal cookies. I bought a box from a local grocery store chain. I could only eat a couple of them, and then I gave Dave two of them (when they were fresh) and I saved the rest. Today, I was going through my cabinets and found the cookies. They were still moist and ready to eat, just like they were two months ago. That got me thinking. How good could processed foods with preservatives be good for us?

The answer, they are NOT.

What are processed foods?

When we refer to processed foods we are talking about those that are chemically treated. They contain refined ingredients and artificial substances. Of course, they have their positives, especially from the point of view of the sellers, but these substances can be quite harmful. Read on.

Additives

In order to keep the cookies fresh, preservatives are added. In many foods, color has been added to make them look more attractive to consumers. Additives for flavor and texture are also added to make them more palatable. When you look at the labels to see what’s added to many of these foods, the lists are long. These foods contain things that you would never consider eating. For the cookies, here are the ingredients:

Sugar, Bleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate Riboflavin and Folic Acid), Oats, Vegetable Shortening (Palm Oil), Raisins, Eggs, Butter (Milk), Water, Contains 2% or Less of each of the following: Molasses, Baking Soda, Salt, Spices, Sodium Acid Pyrophosphate, Natural and Artificial Flavor, Contains Milk, Egg and Wheat, May contain Soy, Peanuts and Tree Nuts.

Note that the US Food and Drug Administration requires that listed “ingredients [be] in descending order of predominance by weight, so the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last” (FDA 2015). Dave’s cookies, despite being labeled as “oatmeal,” really ought to be called sugar cookies.

What about sugar?

Sugar and High Fructose Corn Syrup

Processed foods are often loaded with sugar and high fructose corn syrup. Sugary foods and drinks are loaded with empty calories with basically no nutritional value. Excess dietary sugar leads to insulin resistance and type 2-diabetes. (And don’t be fooled by labels that claim “sugar-free” yet still admit to high levels of corn syrup—that’s legal, although not particularly honest.)

We have mechanisms in our brain and body that help us regulate energy balance in our bodies. Food manufacturers have found the combination of flavors and additives (such as sugar and salt) that bypass our regulatory abilities. As a result, processed foods are very rewarding to our brains and often lead us to overeat.

Refined Carbohydrates

Processed foods are high in refined or simple carbohydrates. When consumed, they release energy quickly, causing sugar spikes and an increase in insulin levels. They make us feel good initially and then there is an energy crash later. When we feel a crash coming on, we often crave more of the same foods that keep us “up,” which leads us to doing it all over again.

Nutrient-Poor Foods

In the processing of the food, nutrients are lost. Therefore, vitamins and minerals are replaced but not to the level of natural foods. If a person eats a diet based primarily in processed foods, they will likely be nutrient deficient.

Lack of Fiber

Fiber is important for general health, and again it’s often lacking in processed foods. Fiber slows down the absorption of carbohydrates, helps us maintain a normal weight, promotes good bacteria in the gut, decreases the risk of colon cancer and prevents constipation. Processed foods generally have the fiber removed. This makes it much easier to digest, requiring less energy. Eating processed food causes us to eat more and burn less than if we eat foods that are whole and unprocessed.

Trans fats

Processed foods are often loaded with these. Made with cheap vegetable oils that become trans fats, which are associated with inflammation and heart disease. That is why the FDA has banned them. That’s right—that’s how bad they are for you! But the ban does not start until 2018. That is why you need to look on the food label for partially hydrogenated oils and avoid foods that contain them. Just stay away. Now.

Needless to say, I am going to throw out the rest of the 2-month old cookies, and will avoid them in the future, and I have already apologized to Dave. After learning more about processed foods, it is clear it is best to avoid them. An occasional indulgence now and then is fine and love the taste and the false energy lift they provide, but indulge only on occasion; don’t make this stuff (it really is border-line poison) part of your daily menu. Sticking with whole foods is the key.

Otherwise, it could be deadly by leading to obesity, diabetes, heart disease and a variety of inflammatory ills.

In the movie City Slickers one of the main characters is Curly, a crusty guy who teaches the citified folks a thing or two about being real cowboys. There is a pivotal scene where Curly asks the main character Mitch, played by Billy Crystal, the ultimate question:

Curly: Do you know what the secret of life is?
[holds up one finger] This.
Mitch: Your finger?
Curly: One thing. Just one thing. You stick to that and the rest don’t mean s***.
Mitch: But, what is the “one thing?”
Curly: That’s what you have to find out.

We contend the one thing is connection. Our minds immediately jump to romantic connection, but today our focus on connection is on social relationships: family, friends or groups. There is growing evidence to support that relationships are essential for our health and happiness.

Want to live longer?

Multiple studies show those with little to no involvement in relationships are more likely to die earlier than those with greater involvement. As an example, a study done of adults with coronary artery disease found that patients who were socially isolated were almost two and a half times more likely to die of heart disease than their peers who were socially connected!

Researchers at the University of Chicago have found loneliness increases a person’s chance of early overall mortality by 14%. Surprisingly, it has double the impact of obesity on premature death. In terms of risk, others describe loneliness as the new smoking.

What about happiness?

Several long-term studies on longevity have found it is the connections we make, not necessarily the amount of money we have, which make us happy. Does money hurt one’s chances of being happy? No. It fact, large study found money can help with happiness—but only up to a point. When it comes to income, those who make up to $75,000 a year are happier compared to those who make less. However, beyond that, the happiness factor does not increase.

What is it about connection that makes it key?

Social connections influence our health behaviors. For some it enhances support for mental as well as physical health. According to the researchers at University of Chicago, there are a variety of types of connection:

Intimate connectedness: Having someone in your life validating you as a person.

Relational Connectedness: Having face-to-face contacts that are mutually rewarding.

Collective Connectedness: Being part of a group.

The downside…

Of course, when there are stresses in relationships, they can have negative consequences as well. That is why it is so important to leave or improve those relationships that are unhealthy or dysfunctional and build and nurture those that nurture you.

What can you do to get connected?

If you are not connected yet, don’t despair. According to Harvard researcher Robert Putnam, if you join a group and participate, you can decrease your chance of dying by half for the year. Some viable options: volunteer on a community project resonates with you, join group that is already doing something that interests you, or start dancing. There are dance communities all over the country doing all different kinds of dance. (Lead & follow is shown overall to be the healthiest option.) Dance can help you remain healthy, and you can join a welcoming community that is sure to improve your ability to connect in dance and in life.

City Slicker Mitch found out the one thing for him was his family (which included his wife, kids and a calf named Norman). This was a connection he had all along that he came to realize was what truly mattered to him.

If you are connected, hug your friends and family—put your time in—realize that they are your lifesavers, your true north, possibly your one thing is what makes life meaningful, healthy and happy.

June is when Americans from all walks of life rush to celebrate National Fresh Fruit and Vegetables Month. At least they should. Who knew there even was such a thing as a National Fresh Fruit & Veggies Month? In honor of this (admittedly, odd celebration), we’ll tell you some things you may not know.

Two Cool Fruits You Need More Of

Grapefruit and raspberries are well known and popular, true A-listers in the fresh fruit world. Of course they taste great, but they can even help you to lose weight.

Grapefruit has many of the vitamins of the other citrus fruits but has a lower Glycemic Index. That means that sugar is released slowly in the body rather than in one quick rush. [This is good because…]

The famous Grapefruit Diet actually has many variations. The results of a 12-week study linking grapefruit to weight loss done at the Scripps Clinic in 2004 put 100 men and women on a diet that included half a grapefruit or grapefruit juice three times a day with a meal. The average weight loss was 3.6 pounds for those who ate their grapefruit, 3.3 pounds for those who drank it. However, many reportedly lost more than 10 pounds.

Grapefruit has chemicals that may lower insulin levels and expedite weight loss. The only problem with it is that it can interact with certain medications. It is important to check with your doctor or pharmacist to find out if you are on any of these medications. If so, you need to avoid it. (Sorry about that.) Even if you don’t lose much weight, the vitamins and enzymes found in grapefruit are good for you. We actually don’t recommend the grapefruit diet, but rather that you supplement your diet with this healthy fruit.

The poor raspberry has an unpleasant sound connected with it, which expresses “disapproval or contempt,” according to Webster, and has even had an award of cinematic shame named after it (the Golden Raspberry). But don’t let that part of its reputation dissuade you; there are many good things these sweet red berries can provide.

Raspberries are rich in antioxidants. Eating just three or more servings per week has been found to lower the risk for age-related macular degeneration. The anthocyanins (important antioxidants) in raspberries have been found to delay the effect of aging. Although raspberries contain sugar, it does not seem to affect blood sugar in a significant way. Red raspberry ketones are currently being used in Japan as a weight loss supplement. Red raspberry seed oil has attracted the interest of the cosmetic and pharmaceutical industries because it is rich in Vitamin E, omega-3 fatty acid and has a sun protection factor (SPF) of 24-50. So, assuming someone is giving you the right kind of raspberry, accept it gladly.

Eat Your Veggies, Dear

Mom was right again? Yep. Broccoli and kale are now the darlings of the modern veggie world. There is good reason for this. To start with, they are rich in flavonoids, which have powerful anti-inflammatory effects and reduce the allergic response in the body. They both lower cholesterol when steamed. When cooked, they bind with bile acids that actually take out the cholesterol, and they both help with the body’s detoxifying ability.

Broccoli and Kale help to restore vitamin D levels in those who are deficient and help everyone else’s levels stay normal. They are loaded with vitamin A and K, and these two vitamins work together for the balance of the essential vitamin D’s metabolism.

Broccoli and Kale both help reduce the risk of certain cancers. Broccoli has been found to lower the risk of oral and liver cancers. Kale has been found to reduce the risk of bladder, breast, colon, and ovarian and prostate cancers. And like most veggies, they contain few calories relative to their mass. In a full pound kale, there’s only 222 calories. In a full pound of broccoli there’s just 153! (Compare that to your average-sized glazed doughnut, which has about 260 calories in just 2 ounces—that’s well over 2,000 calories a pound!) Bottom line: you can eat a LOT of veggies and gain relatively little weight.

Vegetables and fruits are great for all of us to consume. That is why ALL doctors recommend them. (None of that “4 out of 5” stuff here!)

Celebrate the rest of this month properly by eating lots of them and enjoy!

You’ve seen the TV commercials promoting special yogurt to rid abdominal cramps, bloating, and make up for years of poor eating habits. And you must be wondering, “What makes yogurt so therapeutic?” Wonder no longer: yogurt contains probiotics.

What are probiotics?

Probiotics are live bacteria that are good for us—improving the balance of good and bad bacteria in our bodies. Yes, bacteria has become a “dirty” word, but truth be told, we all have lots and lots of bacteria living in our gut, in our mucus membranes and on our skin. When these bacteria are in balance, they assist in digestion, release gas in our colon (and thus are the origin of all flatulence, we must admit), and they improve the immune system by stimulating our body’s own production of antibodies to help fight infection. Probiotics also help your body turn certain foods – through fermentation – into important vitamins for you to absorb.

Do we need probiotics? Yes!

Here’s some of the many things probiotics can do:

1. They help our body deal with antibiotics. Antibiotics kill off the bacteria that make us sick, but in the process, they can kill strains of natural bacteria that help your body absorb nutrients. This can cause diarrhea and other digestive upsets, such as gas and cramping. In women, antibiotics can also cause yeast infections. By restoring the balance, probiotics help to mitigate some of the unanticipated negative effects.

2. They help us fight enzyme deficiencies. Lactase, for instance, is an enzyme that helps us digest milk products. As we age, many of us become lactase deficient, causing gas and bowel trouble. Drinking milk with acidophilus, the most commonly used probiotic, can help.

3. They help control irritable bowel syndrome. IBS is common problem that increases as we age, causing gas, bloating, and often painful abdominal cramping. Many factors can cause the discomfort; however, many of the symptoms may actually be caused by a bacteria imbalance in our gut. Probiotics can help, or even sometimes reverse IBS.

4. A recent study done in China has found that children given probiotics had 72% fewer fevers in the winter and needed to use 84% fewer antibiotics.

And even if you do not currently have any of these problems, probiotics are still worth trying. They can help relieve constipation, prevent yeast infections, lower cholesterol, and increase protection from certain cancers, including colon and bladder cancer. Of course, in order for the probiotics to work and maintain a healthy gut, you need to eat a healthy diet. Getting probiotics from food as part of that diet is the most natural approach.

Where can you get probiotics?

You can find probiotics in cultured dairy products like yogurt (as seen on TV!) and kefir, as well as fermented foods like sauerkraut. You can also take supplements, which are made up of a mix of bacteria. The most common types are acidophilus, lactobacillus species, and bifidobacteria species. Most probiotics need to be refrigerated and kept tightly sealed in an opaque container.

If you’re experiencing cramping or bloating, you should start feeling better soon after you begin taking the probiotics. If you’re healthy, you won’t notice much change—although you might have a happier glow, because you’ll be preventing illness.

If you believe everything you read in magazines and on the Internet, you might already be convinced that chocolate is all we need to cure our many ills. It has been touted as a health food that is good for everything from improving blood flow, to curing depression and spicing up our love lives. But is any of this really true?

There is actual scientific evidence, looking at dark chocolate in particular, which details a multitude of benefits, but I suggest you take this with a grain of sugar. Here are some of the major findings:

Chocolate can improve brain health

The results of a limited study of 60 seniors done at Harvard suggest that older people who drink two cups of hot chocolate a day may protect their brains from memory loss. The chocolate appeared to preserve blood flow to the brain. Another study found that an extract of cocoa might help reduce or block the damage to the nerve pathways found in those with Alzheimer’s disease. More studies need to be done, but this is a good start.

Chocolate can help prevent diabetes and heart disease

A recent study conducted in Luxembourg of over 1000 people found that those who regularly consumed chocolate had a lower incidence of type 2 diabetes and heart disease. However, of note is that the chocolate consumers were generally younger and healthier than the non-consumers to begin with.

A huge study spanning 11 years observed 21,000 older residents of Norfolk, England. Researchers found that 12% of those in the top tier of chocolate consumption developed or died of heart disease vs. 17.4% of those who did not eat chocolate. These are not huge findings, but they are of some significance.

Another small study looked at the result of giving dark chocolate to patients with peripheral artery disease (PAD). PAD causes a circulation problem and makes it difficult to walk. Those given chocolate were able to walk farther and had improved blood flow. But even these modest results were qualified; the same effect was seen as a result from regular meditation.

Chocolate can lower bad cholesterol and raise good cholesterol

In a small controlled trial of men conducted over 2 months, cocoa powder significantly decreased the type of LDL or bad cholesterol that can cause harm to arteries. It also increased HDL or good cholesterol by 20% while it lowered the LDL cholesterol levels by 20%. This may be in part why eating chocolate lowers the risk of heart disease.

Chocolate and Libido

A study published in the Journal of Sexual Medicine reported that women who ate chocolate every day had higher libidos. However, in many studies where this finding was noted, the women who ate chocolate frequently were significantly younger than those who did not. Thus, libido strength may be related to age rather than chocolate intake. So, does chocolate really increase sex drive? The definite answer is: Maybe.

Chocolate does cause blood vessels to dilate and endorphins to be released. How this impacts mood and sex drive still needs to be determined by further study.

Chocolate can stop a cough

Dark chocolate contains a chemical known as theobromine that works as a great cough suppressant. Taking a small square of chocolate and letting it melt on the tongue is a great way to stop a cough. Next time you have a cough, try it. If you like chocolate, you will like this treatment!

In summary

Dark chocolate is packed with antioxidants, and in small amounts, it can be a healthy benefit to the heart and blood vessels. The key, of course, is to eat it in moderation. It may be really good for us in other ways, but the evidence is not completely convincing. It is also important to note most of the studies supporting its benefit are observational and rely on subjects’ recall of their chocolate consumption, which could be faulty. In addition, it is possible chocolate eaters have other characteristics making them healthier. Only a long-term randomized trial would tell if we should all be taking chocolate as part of our daily health regimen.

So, go ahead and enjoy come dark chocolate—but don’t go expecting a miracle cure. In the meantime, it won’t kill you, and it could be just what your body craves.

Time to Dance!

The TV show Dancing with the Stars has brought attention to the fun and many health benefits of ballroom dancing. Watching stars lose weight and become fit is inspiring. Seeing how they enjoy themselves and in some cases find partners is exciting. As an example Robert Herjavec, Shark Tank mogul, recently announced his engagement to Kym Johnson, his professional dance partner on the show. Is there something to all this that we regular people can take away regarding our own health?

There is.

Both the Mayo clinic and the National Institutes of Health have found that social dancing helps to reduce stress, improve energy and coordination, improve overall strength, and it specifically strengthens the bones of the hips and legs. In addition, it lowers blood pressure and improves cardiovascular health. An added benefit is that it provides a social life for those who participate regularly.

A recent study of 75-year-olds discovered that those who did activities such as dancing, playing music, playing board games and reading at least 11 days a month reduced their risk of dementia by 63%. A major study that followed seniors for 21 years found that ballroom dancing on a regular basis reduced the risk of Alzheimer’s disease by 76%.

Recent studies of Parkinson’s disease patients who were taught tango determined that, when compared to regular exercise, tango-dancing patients improved their balance and functionality. When they were taught waltz and fox trot, locomotion and balance improved, but the tango dancers showed the most improvements.

Many of us have a hard time exercising. A big factor for this is because for many, exercising just isn’t a lot of fun. However, dancing is great fun and is a wonderful form of exercise. The best thing about it is that it doesn’t feel like exercise—it just feels great. If you are trying to figure out how to get more movement and positivity into your life, find a dance class and get started. It is good for your body, your brain and your spirit!

It is estimated that 10% or 27 million Americans are on antidepressants. The good news is that they can be very effective particularly for severe depression. They also can be helpful for mild to moderate depression. The other thing that has been found to help mild to moderate depression is exercise. Thirty minutes or more a day three to five days a week can make a big difference. Exercise boosts endorphins, which improves mood. It also increases body temperature, which can have a calming effect. It can improve anxiety and boost self-esteem. If you exercise outside there is even greater potential improvement.

In fact, a recently released study has found that exercising in the great outdoors for just 5 minutes a day can improve mood and self-esteem. Outdoor activities included gardening, walking, bicycling and farming.

I find it fascinating that as we have become more of an indoor-based society and have gotten away from working outdoors, depression has risen precipitously. Maybe the results of this study are reflecting exactly that. I think it is important that all of us evaluate our activity level, our relationship with the out of doors and think about reconnecting with our roots….like the ones in the ground. Maybe many of us would be able to get off some of the antidepressant medications.