“Americans are 10 times more likely to have depression than they were 10 years ago.

“One in four Americans will become clinically depressed by the age 75.”  

    This may sound drastic but recent studies have shown the rate of Depression has gone up drastically over the past two decades.  The use of Antidepressant drugs has increased by 800 percent these past two decades and yet the rate of depression is on the rise. This is a serious matter and if you or a loved one has suffered from Depression, there is hope.

    After a diagnosis of Breast Cancer, many women have reported symptoms of Depression.  For some this may pass but for others the symptoms may stay and perhaps get worse. A recent scientific study showed a significant decrease in depression in those that implemented these six simple elements into their lives’

Omega III Fatty Acids

Over the past 100 years, Omega-3 intake has dropped tremendously. This is mainly due to dietary changes over the past century.  To help make up for this doctors have recommended 1000 milligrams a day.

Exercise

Many studies have identified exercise as an effective treatment for depression.  One study found as little as 90 minutes a week to be effective

Light Exposure

Back in the Stone Age, people spent most of their time outside. Unlike, today where we spend most of our time inside under the fluorescent light.  Make it a goal to get outside for at least 30 minutes a day

Sleep

Many Americans are sleep deprived.  Get in the habit of getting 8 hours of sleep a night

Social Connectedness

Back in the Stone Age people mainly lived with relatives and close friends. Today many Americans socially isolate themselves from friends and family.  Make it a goal to schedule time with family members and friends.  

Anti-Ruminative Behavior

This is the tendency to dwell on negative thoughts.  Episodes of rumination tend to occur when people are alone. The next time these episodes start, change the negative thoughts to positive thoughts and call a good friend.
 

    I hope this has been helpful.  After Breast Cancer, these are strategies I have implemented into my life on a daily basis and have had huge success.  Remember; always consult with a doctor before starting an exercise program or using dietary supplements.

I wish you a happy and joyful April!!

Lianne Avila, MFT
Breast Cancer Survivor