It is normal to feel sad or down sometimes, but when those emotions persist for weeks and lead to feelings of hopelessness, worthlessness, or emotional numbness, it could be a sign of depression.
Depression is a common mental health condition, affecting millions of people worldwide, and like heart disease, it is widespread. What is important to understand is the two-way relationship between depression and heart disease, where one condition can influence the other, creating a challenging cycle.
Dr Stephanie Collier, the director of education in the Division of Geriatric Psychiatry at Harvard-affiliated McLean Hospital, explains to Harvard Health that heart disease can trigger depression, and vice versa. This connection isn't widely recognised, but it has significant implications for treatment and care. People with depression are more likely to develop heart disease, while a heart disease diagnosis can often lead to feelings of depression.
Depression affects more than the mind
Depression doesn't just affect the brain; it can leave an impact on the entire body. Like stress and anxiety, depression can cause physical changes that put a strain on the cardiovascular system. It can lead to an increase in stress hormones, raising blood pressure and heart rate. Additionally, depression has been linked to increased inflammation, a factor in the buildup of plaque in the arteries. The condition can also make platelets, components of the blood responsible for clotting, more sticky, raising the risk of blood clots and, ultimately, heart attacks.
The importance of physical activity
When struggling with depression, people often feel too tired or unmotivated to exercise, but Dr Collier stresses that even small amounts of activity are beneficial. She encourages taking simple steps, such as walking to a nearby coffee shop or strolling around the block. The key is to start small and gradually increase activity. Regular exercise not only helps alleviate depressive symptoms but also supports heart health. Spending time outdoors in nature can also improve mood, providing another valuable outlet for improving well-being.
Role of diet in mental and heart health
While diet's role in heart health is well-documented, its impact on mood is less widely recognised. However, many of Dr Collier's patients, particularly those concerned about dementia, are motivated to improve their diets to protect their brain health. She suggests focusing on a few key dietary changes that can benefit both mood and heart health: reducing meat consumption, eating more vegetables—especially leafy greens—and replacing less healthy fats like butter with healthier alternatives such as olive oil.
Light therapy for depression
Light therapy, primarily used to treat seasonal affective disorder (SAD), may also help treat other forms of depression. Dr Collier recommends using a light box that emits 10,000 lux of light and sitting in front of it for 30 minutes each morning, ideally soon after waking. Light therapy can help regulate the body's internal clock, improve sleep, and reduce symptoms of depression, making it a useful supplement to other treatment options.
Therapy: Talking to a professional
Thanks to advancements in telehealth, finding a therapist has become easier than ever. Online platforms like Alma and Headway connect people with therapists who accept insurance and offer virtual sessions. Dr Collier notes that many people are more willing to open up in a telehealth setting, making virtual therapy an effective option. Whether in-person or online, therapy remains a vital tool for managing depression and improving overall mental health.
Medication: When antidepressants are needed
While antidepressants are not typically recommended for mild or moderate depression, since these episodes often resolve on their own with lifestyle changes and therapy, they are an important treatment option for those with more severe depression. Dr Collier explains that antidepressants, while not always effective for everyone, can be beneficial for many. For older adults, caution is needed when taking certain medications. For example, high doses of the SSRI citalopram can increase the risk of serious heart rhythm problems, especially in individuals over 60. For this reason, people over 60 should avoid doses higher than 20 milligrams of citalopram.
The connection between depression and heart disease is significant, as both conditions can influence each other. Taking proactive steps to improve mental health through therapy, lifestyle changes, and medication can have a positive effect on cardiovascular health. By addressing lifestyle factors like physical activity and diet, individuals can improve both their mood and heart health, creating a more balanced and fulfilling life.
If you or someone you know is struggling with depression, seeking professional help and exploring treatment options, whether lifestyle adjustments, therapy, or medication, can lead to better outcomes for both mental and heart health.
Comments