Mind & Mood Archive

Ask the doctors

Q. Every winter I experience mood changes. How do I know if it's seasonal affective disorder?

A. Seasonal affective disorder (SAD) is a type of depression that typically affects individuals during the winter months. Some experts believe it's triggered by a reduction in natural light, which starts in the fall and continues until the spring. Tracking your mood changes can help your doctor determine if you have the condition. People formally diagnosed with SAD experience episodes of major depression that occur in the fall and winter for at least two years. During these episodes, people may feel hopeless or worthless, have sleep problems, or experience changes in appetite or weight. They may also be irritable or anxious and lose interest in favorite activities.

Learn about the different kinds of experts and how they can help you.

Where should you turn when you suspect that you have a mental health condition: a psychiatrist, a psychologist, or some other type of mental health professional? It's tough to figure out what kind of clinician can best help you sort out your problems and provide the care you need.

Often a primary care visit is a good start. Your physician can assess your symptoms and refer you to a mental health professional for evaluation and appropriate treatment.

News briefs

We've reported before that heavy drinking is tied to an increased risk for developing dementia. A Harvard-led study published online Sept. 27, 2019, by JAMA Network Open suggests that the risk is even worse if you have mild cognitive impairment (MCI). Researchers analyzed the data of more than 3,000 dementia-free adults (average age 78, some with MCI) who reported their alcohol use and underwent psychological testing for six years. People with MCI who drank heavily (more than 14 drinks per week) had a 72% higher risk for dementia than people who drank less than one drink per week. However, people without MCI who drank moderately (seven to 14 drinks per week) didn't appear to have an increased risk for dementia, and even seemed to have a 37% lower risk for dementia compared with people who consumed less than one drink per week. The bottom line: "Our results suggest that moderation is the healthiest approach if you drink. And if you have mild cognitive impairment, you may want to reconsider drinking alcohol at all," says Dr. Kenneth Mukamal, a study author and researcher with the Harvard T.H. Chan School of Public Health.

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These tips can help you recall the details from past events and learn from them.

Does this sound familiar? You can't recall the name of someone you met before. Or you forget the time-saving shortcut from a previous car trip. Or you repeatedly make the same silly mistake doing a once-familiar task.

It's frustrating when you can't recall certain past details. You may chalk it up to "senior moments." But, the actual problem is a breakdown in your episodic memory, the brain's largest and most complex memory system.

Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.

That said, certain foods in this overall scheme are particularly rich in healthful components like omega-3 fatty acids, B vitamins, and antioxidants, which are known to support brain health and often referred to as brain foods. Incorporating many of these foods into a healthy diet on a regular basis can improve the health of your brain, which could translate into better mental function.

Semantic memory is your store of factual knowledge and the meanings of words. It also helps you recall nonverbal concepts and relationships between words and concepts. And while some aspects of memory may decline with age, semantic memory does not.

News briefs

Want something simple to boost your health? Try looking on the bright side. A large observational study published online Sept. 27, 2019, by JAMA Network Open tied optimism to fewer heart attacks and a lower risk for premature death. Researchers combed through 15 studies that included almost 230,000 people who were followed for an average of 14 years. Being optimistic was associated with a 35% lower risk for cardiovascular events and a 14% lower risk for an early death, compared with being pessimistic. The findings don't prove that seeing the glass half-full causes better health, but many other studies have reported similar findings. "Optimistic people may have healthier habits, such as regular exercise and healthy diets; and they may be better at regulating their emotions in stressful situations, which could also contribute to lower levels of inflammation. But we need more research to confirm it," says Dr. Laura Kubzansky, a study author and co-director of the Lee Kum Sheung Center for Health and Happiness at the Harvard T.H. Chan School of Public Health.

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Even if dementia runs in your family, smart lifestyle changes can help you improve your chances of staying ahead of it.

There are many things you can change about your life, but unfortunately, your genes are not among them. For better or worse, you are dealt a specific genetic hand when you are born. But that does not mean you are defenseless.

Take dementia, for example. If this cognitive disorder runs in your family, new research suggests there are ways to perhaps avoid the same fate.

In the journals

A new study found that a simple blood test can detect beta-amyloid protein buildup in a person's brain years before Alzheimer's disease symptoms appear. The results were published online Aug. 1, 2019, by the journal Neurology.

High amounts of beta-amyloid can clump together and form plaques on the brain, which is strongly associated with Alzheimer's disease. Other research has found that amyloid plaques can appear as early as 20 years before the first sign of Alzheimer's symptoms, such as cognitive decline and memory loss.