We carry many burdens in life, face many challenges daily. Two life altering burdens that often go hand in hand are weight problems and depression. While some people lose weight when they are depressed, most people tend to gain weight. I'm going to focus on the weight gain and depression link in this post.
So, which comes first, depression or weight gain? And how can you untangle the link between them? A March 2010 review of 15 studies, published in the Archives of General Psychiatry, linked obesity to a greater risk of developing depression - and vice versa. No one really knows definitively whether people gain weight because they are depressed or if they become depressed because of the extra weight they are carrying. It's almost like "Which comes first, the chicken or the egg?"
Whichever comes first - depression or overweight/obesity - it is a very unhealthy combination. Often, it is a self-reinforcing combo as well. Depression has symptoms that can worsen obesity - appetite disturbances, lack of energy, lack of motivation to do things.
There was a study done in 2009 that reported that depressed people tend to gain weight faster than people who aren't depressed. The bulk of those extra pounds was concentrated around their waists. That’s not good because belly fat is a risk factor for type 2 diabetes, heart disease, and high blood pressure. Depression, of course, comes with its own set of risk factors, including suicide, social isolation, drug and alcohol addiction, and anxiety.
Some foods, especially foods with high sugar and/or fat content, make you feel better, if only briefly. These kinds of foods have been found to temporarily release "feel good" chemicals from the brain. (See my post on food addiction, which talks about that a bit more) It's a vicious cycle-- that good feeling makes you want to eat more, which in turn makes you feel bad about yourself. That leads to deeper depression, and more eating, and greater amounts of weight gain.
How do you get yourself out of the vicious cycle? Well, it's not easy. Nothing about depression is easy. Depression leads to behaviors like not wanting to get out of bed or get dressed. Not caring about what you are eating or what you look like on a day to day basis is also part of depression.
For health professionals, it’s less important to know which came first: the patient's depression or the weight problems. The question is, which one should get the most initial attention? Doctors say that depression is the primary focus, but eating disorders like binge eating also have to be addressed up front. Treating depression often takes a multi-faceted approach that may include talk therapy and medication, as well as exercise, a healthy diet, and other lifestyle measures. It's important to know that weight gain is a common side effect of some of many prescribed antidepressants.
Fortunately, patients who are both overweight and depressed can help themselves with the same prescription: EXERCISE, which can help counterbalance drug-related weight gain. The beginning step could be a walking program just getting your body ready to move more. Getting a pedometer is a great way to measure the steps taken and monitor progress. You can set a "step goal" and celebrate small victories. Small victories equal positive thoughts and in turn a step to fighting depression.
One suggestion I read about was to start with low key exercise for the first 4-6 weeks and focus on maintaining your weight. Once the depression is under control, it becomes easier to address weight problems. Trying to do too much too soon can lead to injury, discouragement, and another round in the vicious depression/weight gain cycle.
Exercise is a key part of treating overweight and depression, in part because it allows patients to play an active role in caring for themselves. Being active is the best prescription for treating mild to moderate depression, as well as being helpful for severe depression. People feel good about doing things for themselves- it's therapy.
Another recommendation is taking a break from fast food and other unhealthy eating habits; instead, make time to cook a meal for yourself.
Get engaged in your own care, it's crucial to dealing with weight. Become aware of what and how you eat, through mindfulness. If you are anxious or depressed, you are going to eat more. But if you are in a state of relaxation, you won’t be as apt to eat mindlessly.
Don’t be discouraged if therapy does not provide positive results right away. Keep in mind that treating depression and weight problems will likely require more than just a pill and a one-size-fits-all diet plan. Recovering from this will take time and tremendous effort. You are worth it!
Besides mental and emotional symptoms of depression, there are also PHYSICAL symptoms too. To find out about the physical symptoms of depression, go to
http://www.webmd.com/depression/physical-symptoms
