Solitude May Help Alleviate Anxiety and Depression

Depression and anxiety are fast becoming some of the most prevalent health concerns of the 21st century. According to a latest study, people who spend some time only with themselves may easily reduce their stress level and lower the risk of depression and anxiety by engaging in something creative. The researchers said that this creative engagement would take their attention away from the depressive spells that often suspends their thoughts and actions.

The study noted that some solitude may actually do more good than harm for those struggling with depression and anxiety. Fostering creativity may improve the psychological health by improving the function of the brain.

The researchers explained, that creativity reduces stress by helping "us reach a flow state", in this state the brain works at optimal efficiency, in order to release dopamine, a neurotransmitter that regulates emotional responses that further rewards us for both creating and solving problems in the process.

While social interaction also plays a 'central role' in both mental and physical health. But a company of too many people, is not the most conducive environment for the creative energies to flow.

"When people think about the costs associated with social withdrawal , often times they adopt a developmental perspective," said a Professor. "Shy and avoidant individuals may be unable to use their solitude time happily and productively, maybe because they are distracted by their negative cognitions and fears."

For the study, the team examined 300 people, who were in a habit of spending time a decent amount of 'me time' , and asked them questions related to their behavior. The findings revealed that those who felt timid or fearful around other people tended to make less productive use of their alone time, while the others preferred to be alone because it gave them an opportunity to work on creative pursuits.
This reduction in anxiety, also translated in better heart health and a reduced risk in dementia, the researchers noted.

Anxiety is one of the symptoms of depression, therefore, in order to avoid increasing the risk of developing depression, it is imperative to also look after your diet that will help you stay relieved from excess anxiety. Here are the foods that you should include to your diet.

1. Tryptophan rich foods
Tryptophan may have a positive effect on stress and anxiety because this amino acid helps your brain produce feel good chemicals. Eat chicken, bananas, milk, oats, cheese, nuts and sesame seeds to beat anxiety.
2. Foods rich in Vitamin B
Studies have shown a link between B vitamins, including thiamin and vitamin B1 and mood. A deficiency in B vitamins can trigger depression in some people. Have chicken, green leafy vegetables, oranges, legumes, rice, nuts, eggs and citrus fruits more often.
3. High protein foods
Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine, which carry impulses between cells. Eat foods like eggs, nuts, soy, lentils, fish, meats, Greek yogurt.
4. Foods with omega-3 fatty acids
Consuming omega-3 fatty acids may help uplift and enhance your mood. Include salmons, sardines, green leafy vegetables in your daily diet.

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Listening to music can be beneficial for cancer patients

Listening to music can be beneficial for cancer patients as it leaves a positive impact not just psychologically but physically as well by alleviating symptoms of anxiety, pain, fatigue and boosting quality of life, a new study has suggested.

Published by the journal Cochrane Library, the study examined the impact of music therapy (a personalised music experience offered by trained music therapists) and music medicine (listening to pre-recorded music provided by a doctor or nurse) on psychological and physical outcomes in people with cancer.

“We found that music therapy interventions specifically help improve patients’ quality of life. These are important findings as these outcomes play an important role in patients’ overall well-being,” said Joke Bradt, Associate Professor at the Drexel University, at Philadelphia in the US.

A total of 52 trials were examined in the review, constituting of 3,731 participants with cancer where 23 of the trials were categorised as music therapy and the remaining 29 were classified as music medicine interventions.

Overall, one of the most impactful findings was that music interventions of all kinds resulted in a moderate-to-strong effect in reducing patients’ anxiety. There was a large treatment benefit for pain reduction while for fatigue, a small-to-moderate treatment effect was noted.

Small reductions in heart and respiratory rates, as well as lowered blood pressure, were also linked to music interventions. “The results of single studies suggest that music listening may reduce the need for anaesthetics and analgesics, as well as decreased recovery time and duration of hospitalisation, but more research is needed for these outcomes,” Bradt added.

When comparing music therapy to music medicine, the team saw a moderate increase in patients’ quality of life when music therapy was applied however, there was not a similar effect in the case of music medicine interventions.

 “Both music medicine and music therapy interventions play an important role in cancer care but we didn’t quite know yet which interventions may be best suited for which type of outcome,” Bradt said.
 

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HRT 'increases ovarian cancer risk'- Symptoms of Ovarian cancer

Hormone replacement therapy increases the risk of ovarian cancer, analysis of 52 separate studies has found. 

The University of Oxford research, in the Lancet, found an extra case for every 1,000 women taking the drugs for five years from the age of 50.

Lead researcher Sir Richard Peto said claims there was no risk for short courses of HRT "simply isn't true".

A leading cancer charity said this was a "modest increase on a relatively uncommon cancer."
Medical charities said the findings were robust, but said the risk did fall after HRT stopped.

HRT drugs are used to alleviate the symptoms of the menopause, which can be so severe they interfere with day-to-day life.

In the UK, women take HRT mostly for between two and five years.

There is an increased risk of breast cancer, which has been well documented. However, the drugs have also been found to reduce the risk of osteoporosis and bowel cancers.

But the impact on ovarian cancer has been debated, particularly for those taking the drug for less than five years.

Scientists behind the latest study, which looked at data from 52 separate studies including 21,500 women with ovarian cancer, say it proves there is a link.

Prof Sir Richard Peto told the BBC News website: "It's a risk, about a million women in this country have HRT and 1,000 will get ovarian cancer from it."

He specified there would be one extra death for every 1,700 people taking hormone replacement therapy.

He said the risks would be reduced for those taking it for a shorter period of time but were still there.
He added: "If it were me and I had really bad symptoms, I'd worry more about those than any possible risk."

Theresa Chaffey, from Bournemouth, told the BBC News website: "I wasn't actually given any information in regards to any breast cancer risk or ovarian cancer risk.

"Hearing the news today is very worrying because of actually being on HRT for so long and with GPs continually saying I need to stay on it for my bones as well as any symptoms."

'Unbearable' without HRT
 
But Val Weedon from Chatham in Kent commented: "I have been taking HRT in one form or another since 1997 when I had a full hysterectomy.

"My life would be unbearable if I don't have HRT and for a number of other women who suffer severe menopausal symptoms it is the same. We have to weigh up the quality of life alongside the risks, and therefore HRT is a risk we'd rather take than have no life."

Ovarian cancer is often difficult to diagnose as the symptoms are similar to irritable bowel syndrome and other conditions.
The main symptoms include:

• increased abdominal size and persistent bloating (not bloating that comes and goes)
• persistent pelvic and abdominal pain
• difficulty eating and feeling full quickly, or feeling nauseous

Commenting on the findings, Prof Montserrat Garcia-Closas, from the Institute of Cancer Research in London, told the BBC: "There's been a question for a long time about how solid the evidence was and this paper shows really very convincingly that there is an association."

But she cautioned: "It's a modest increase on a relatively uncommon cancer.

"For the general impact on a woman of average risk, then breast cancer will be a more important consideration than ovarian cancer."

Katherine Taylor, from the charity Ovarian Cancer Action, said: "Every woman is different though, and may each have different risk factors."

She said some women would be at increased risk because of their family history and the inheritance of some cancer risk genes, such as BRCA.

"Knowing her BRCA status could affect a woman's decisions around her health care. It could help her to decide whether HRT is the right path, for example."

The UK's medicine's regulator said it advised using the lowest does for the shortest possible time.
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