Unexplained Fatigue May be Depression…

Feelings of tiredness – especially for no apparent reason – is one of the most common complaints that stressed out patients make to their doctors.
A recent meta-analysis (see abstract below) found that depression was the most common cause of fatigue (almost 20% of cases). This analysis looked at 26 studies covering nearly 15,000 patients with tiredness as a primary or secondary symptom (including fatigue, weariness, lethargy, malaise, feeling knackered, run down, and in need of a tonic).
The researchers concluded that clinicians looking for causes of unexplained fatigue should focus on depression and psychosocial problems.
Thanks for reading,
Shawn
====================================
Shawn M Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN
Nutritional Biochemist and Author

 

StressCookie.com – Herb-infused tea and cookies that improve vigor (physical energy, mental acuity, and emotional well-being)
Follow me on YouTube 
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Best Future You – Harnessing Your Body’s Biochemistry to Achieve Balance in Body, Mind, and Spirit
The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy
Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic
The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House)
The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House)
Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House)
Natural Solutions for Pain-Free Living – Lasting Relief for Flexible Joints, Strong Bones and Ache-Free Muscles (Chronicle Publishers – Currant Books)
The Immune Miracle – The All-Natural Approach for Better Health, Increased Energy and Improved Mood (GLH Nutrition, 2012)
A Guide to Understanding Dietary Supplements – an Outstanding Academic Text of 2004 (Haworth Press)
BMC Fam Pract. 2016 Oct 20;17(1):147.

The differential diagnosis of tiredness: a systematic review.

Author information

  • 1Department of General Practice/Family Medicine, University of Marburg, Karl-von-Frisch-Str. 4, 35043, Marburg, Germany. Rebekka.Stadje@t-online.de.
  • 2Department of General Practice/Family Medicine, University of Marburg, Karl-von-Frisch-Str. 4, 35043, Marburg, Germany.

Abstract

BACKGROUND:

Tiredness is one of the most frequent complaints in primary care. Although often self-limiting and frequently associated with psychosocial stress, patients but also their physicians are often uncertain regarding a serious cause and appropriate diagnostic work-up. We conducted a systematic review and meta-analysis of studies reporting on differential diagnosis of fatigue in primary care.

METHODS:

MEDLINE, EMBASE and conference abstracts were searched for primary care based studies of patients presenting with tiredness. Twenty-six studies were included. We report on anaemia, malignancy, serious organic disease, depression and the chronic fatigue syndrome (CFS) as causes of tiredness as presenting complaint.

RESULTS:

We found considerable heterogeneity of estimates which was reduced by limiting our analysis to high quality studies. Prevalences were as follows-anaemia: 2.8 % (CI (confidence interval) 1.6-4.8 %); malignancy: 0.6 % (CI 0.3-1.3 %); serious somatic disease: 4.3 % (CI 2.7-6.7 %); depression 18.5 % (CI 16.2-21.0 %). Pooling was not appropriate for CFS. In studies with control groups of patients without the symptom of tiredness, prevalence of somatic disease was identical to those complaining of tiredness. Depression, however, was more frequent among those with tiredness.

CONCLUSIONS:

Serious somatic disease is rare in patients complaining of tiredness. Since prevalence is similar in patients without tiredness, the association may not be causal. Extensive investigations are only warranted in case of specific findings from the history or clinical examination. Instead, attention should focus on depression and psychosocial problems.

KEYWORDS: Fatigue; Meta-analysis; Primary care; Tiredness

PMID: 27765009

 

PMCID: PMC5072300

 

DOI: 10.1186/s12875-016-0545-5

Reduce Depression to Lose Weight…

Transl Behav Med. 2016 Dec 1. [Epub ahead of print]

Lower depression scores associated with greater weight loss among rural black women in a behavioral weight loss program.

Carson TL1,2,3,4, Jackson BE5,6, Nolan TS7, Williams A5, Baskin ML5,6,8,9.

Abstract

Depression and stress have been associated with less weight loss among some participants in behavioral weight loss (BWL) programs. The purpose of this study was to (1) measure the levels of depression and stress among a sample of black women living in rural Alabama and Mississippi who were participating in a BWL program and (2) examine the association between these psychosocial variables and weight loss outcomes of participants at 6 months. Overweight and obese black women in a BWL program (n = 409) completed validated surveys to measure depression and stress at baseline and 6 months. Weight and height were also measured at baseline and 6 months. Statistical tests were conducted to examine associations between depression, stress, and weight loss. Mean BMI at baseline was 38.68 kg/m2. Participants achieved a 1.17 kg/m2 reduction in BMI at 6 months. When comparing by baseline depression or stress categories, no significant differences in weight loss outcomes were observed. Analysis of continuous data revealed a significant correlation between baseline depression score and change in BMI. In adjusted models, change in depression score over time was significantly associated with change in weight. No differences in weight loss outcomes at 6 months were observed when comparing participants with and without elevated depressive symptoms or elevated stress at baseline. This suggests that potential participants may not need to be excluded from BWL programs based on pre-specified cut points for these psychological conditions. Greater improvements in depression were associated with better weight loss outcomes suggesting that more emphasis on reducing depression may lead to greater weight losses for black women in BWL programs.

KEYWORDS:

Behavioral weight loss intervention; Black female; Deep South; Depression; Rural; Stress

PMID:

 

27909882

 

DOI:

 

10.1007/s13142-016-0452-2
====================================
Shawn M Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN
Nutritional Biochemist and Author

 

StressCookie.com – Herb-infused tea and cookies that improve vigor (physical energy, mental acuity, and emotional well-being)
Follow me on YouTube 
Follow me on Amazon 
Follow me on Twitter  
Follow me on LinkedIn 
Follow me on ShareCare 
Follow me on Facebook 
Follow me on  Facebook (Author page)

 

Best Future You – Harnessing Your Body’s Biochemistry to Achieve Balance in Body, Mind, and Spirit
The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy
Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic
The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House)
The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House)
Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House)
Natural Solutions for Pain-Free Living – Lasting Relief for Flexible Joints, Strong Bones and Ache-Free Muscles (Chronicle Publishers – Currant Books)
The Immune Miracle – The All-Natural Approach for Better Health, Increased Energy and Improved Mood (GLH Nutrition, 2012)
A Guide to Understanding Dietary Supplements – an Outstanding Academic Text of 2004 (Haworth Press)

Break the Rules…

Great series of articles about the importance of workplace nonconformity to foster creativity and breakthrough performance – how to do it the right way…

HBR’s Rebel Talent = https://hbr.org/cover-story/2016/10/let-your-workers-rebel

 

Halloween Candy Roundup

Watch my “Halloween Candy Roundup” on KUTV’s Fresh Living – and read the details below so you know what candy to keep and enjoy this Halloween.

Video = http://kutv.com/features/fresh-living/dr-shawn-talbott-healthier-halloween

It’s that time of year – when ghosts and ghouls (and also princesses and Presidential candidates) will be roaming the streets looking for tricks and treats.

Depending on where you live and how many houses your ghouls get to, you might have an overload of candy by the end of the night. How should you handle all that sugar?

  1. Let the kids dive in on Halloween night! One night of over-indulging is not going to hurt them.
  1. The next day, while they’re recovering from their candy-coma – let them pick a few pieces of their favorites – maybe enough for 1-2 pieces each day for the next week?
  1. Donate the rest. Most local dentists accept candy donations – many even PAY $1 per pound of candy and give you a free toothbrush or discount on future dental services. Charities like the Ronald McDonald House or any homeless shelter or food pantry will be happy to accept your candy donation. If you can’t find one near you, check out Halloween Candy Buy Back (http://www.halloweencandybuyback.com), which will help you locate a participating business that will PAY your kids for their donated candy – and then ship it to American soldiers so they can enjoy a little treat while serving our country.

Here’s my Halloween Candy Roundup – to help you decide which candy to keep, which to donate, and which to avoid.

First, as a nutritionist, I need to remind everyone that while none of these choices (except one) are “healthy” – there is nothing wrong with a little occasional indulgence (emphasis on occasional). Everything in moderation – including moderation!

Think back to the “sweets” that many of our ancestors had access to – FRUIT! – which was often a rare indulgence. Even though fruit is often a concentrated source of sugar (20-30 grams in a medium to large apple), it’s also a concentrated source of vitamins and phytonutrients – and it’s difficult to over-consume fruit because of the bulk (about 5 grams of fiber in that apple).

Large Apple

Serving Size = 1 apple

Calories = 100

Carbs = 28g (5g fiber)

Fat = 0g

Protein = 1g

Candy and caramel apples are a terrific fall treat, but they’re not often what shows up in most trick-or-treat bags these days…

Even though I’m a nutritionist, and I think that soda is perhaps THE single worst food that you can ingest, I am not part of the “anti-soda” or “tax-soda” of “ban-soda” brigades. Why? Because I also think that people should be able to CHOOSE what foods they are consuming – and hopefully make the right choices for them. I’ve been known to enjoy a Coke after a long bike race, or a Pepsi in the middle of an ultramarathon, or a Dr. Pepper with my cheeseburger at the family cookout. But I’m certainly not a fan of people drinking soda on anything but a very occasional basis.

Shasta Cream Soda

Serving Size = 1 can

Calories = 150

Carbs = 37g

Fat = 0g

Protein = 0g

You’ll see that like most sodas, a single can is around 150-ish calories of pure liquid sugar (typically 30-40g). You’ll also see that many of the candy bars below are higher in total calories, and yet I’m making the case that while they’re not “healthier” – they may be “less bad” for you in certain ways. This is because of the ways in which liquid sugar (soda) is consumed (rapidly as a drink), digested (rapidly as a liquid), absorbed (rapidly from the intestine into the bloodstream), and delivered (rapidly to the pleasure centers in the brain). This “rush” of liquid sugar is different physiologically, biochemically, and psychologically – which contributes in important ways to the “metabolic” effects (obesity/diabetes) and “addictive” nature of soda.

There has been a lot of research – and a lot of opinions – on this topic – with a nice summary from Harvard’s School of Public Health HERE (https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/soft-drinks-and-disease/)

On to the candy!

*Note = the nutrition info below is based on a “serving” of the snack/mini/”fun” sizes of each candy.

Do you need just a taste of sweetness? Then go for the lower-calorie sweets like Twizzlers or Lollipops. They’re pretty much pure sugar, but because you have to chew or lick them, you consume them a lot slower. Slower sugar is “less bad” sugar.

Jolly Rancher Lollipops

Serving Size = 3 pieces

Calories = 60

Carbs = 16g

Fat = 0g

Protein = 0g

Twizzlers

Serving Size = 4 packs

Calories = 120

Carbs = 28g

Fat = 1g

Protein = 1g

If you’re more of a chocoholic (like me), then a lollipop just won’t do it for you. One of my favorite “less-bad” indulgences is a peppermint pattie – you get a little chocolate and some nice cool sweetness at only about 140 calories.

York Peppermint Pattie

Serving Size = 1 pattie

Calories = 140

Carbs = 31g

Fat = 2.5g

Protein = <1g

A more decadent indulgence is the familiar peanut butter cup. The combination of sweet chocolate and salty creamy peanut butter is delicious – but PB cups deliver a calorie kick at 240 (which will take about 2.5 miles of jogging to burn off).

Reese’s Peanut Butter Cups

Serving Size = 3 cups

Calories = 240

Carbs = 27g

Fat = 14g

Protein = 5g

In the “middle range” of calorie count, we have some of the old standbys – Hershey’s bars, Kit Kats, and Whoppers – all around 200 calories per serving – and a little something to satisfy different tastes whether you like your sweets to be smooth & creamy or with a little crunch.

Hershey’s Miniatures

Serving Size = 5 pieces (Hershey’s bar, Special Dark, Mr. Goodbar, Krackel)

Calories = 210

Carbs = 26g

Fat = 13g

Protein = 3g

Note – Special Dark is 45% cacao – not really enough to qualify as “healthy” dark chocolate, but at least a step in the right direction.

Kit Kat

Serving Size = 3 two-piece bars

Calories = 210

Carbs = 27g

Fat = 11g

Protein = 3g

Whoppers

Serving Size = 6 tubes

Calories = 190

Carbs = 31g

Fat = 7g

Protein = <1g

Hershey’s Milk Chocolate

Serving Size = 3 pieces

Calories = 190

Carbs = 23g

Fat = 12g

Protein = 3g

Some of my favorite “go-to” treats are those that combine chocolate with nuts like peanuts and almonds. Not only does the chocolate/nut combination taste great, but the nuts provide a lot of nutrition in terms of healthier fats, fiber, and protein that can slow sugar absorption. This is one of the reasons that I’m much more likely to include Peanut M&Ms and Snickers bars along with PB&J sandwiches in my race bags for running, cycling, and triathlons, than any of the “energy bars” or “gels” that you could choose from. Again, this doesn’t make Peanut M&Ms and Snickers bars “healthy” or “good” for you by any stretch of the imagination, but it certainly makes them among the “less bad” (but still delicious) choices for your Halloween indulgences.

Peanut M&Ms

Serving Size =  2 packs

Calories = 180

Carbs = 21g

Fat = 10g

Protein = 3g

Snickers

Serving Size = 2 bars

Calories = 160

Carbs = 21g

Fat = 8g

Protein = 3g

I hope that helps you with your decisions about which candy to indulge in this Halloween season. Thanks for reading!

Shawn

====================================

Shawn M Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN

Nutritional Biochemist and Author

smtalbott@mac.com

www.shawntalbott.com

 

StressCookie.com – Herb-infused tea and cookies that improve vigor (physical energy, mental acuity, and emotional well-being)

Follow me on YouTube 

Follow me on Amazon 

Follow me on Twitter  

Follow me on LinkedIn 

Follow me on ShareCare 

Follow me on Facebook 

Follow me on  Facebook (Author page)

 

Best Future You – Harnessing Your Body’s Biochemistry to Achieve Balance in Body, Mind, and Spirit

The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy

Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic

The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House)

The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House)

Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House)

Natural Solutions for Pain-Free Living – Lasting Relief for Flexible Joints, Strong Bones and Ache-Free Muscles (Chronicle Publishers – Currant Books)

The Immune Miracle – The All-Natural Approach for Better Health, Increased Energy and Improved Mood (GLH Nutrition, 2012)

The Health Professionals Guide to Dietary Supplements (Lippincott, Williams & Wilkens)

A Guide to Understanding Dietary Supplements – an Outstanding Academic Text of 2004 (Haworth Press)

Miracle Food?

On October 7, 2016, I visited Fresh Living on Salt Lake City’s KUTV (CBS channel 2) to talk about, “What foods help you lose weight and reduce your risk for heart disease, depression, and erectile dysfunction.”

Sounds like a miracle food, right? Maybe even too good to be true?

There have been several very interesting new research studies published this year, including a couple published just last month, that show how eating more fruits and vegetables that are high in FLAVONOIDS can help you lose weight and also reduce your risk of many diseases – including heart disease, depression, and erectile dysfunction.

What are flavonoids? (brightly colored natural compounds that make blueberries blue). They’re also antioxidants (directly and indirectly, activating cellular protection pathways such as Nrf2), and they help improve blood flow, strengthen blood vessels, protect brain neurons, help balance neurotransmitters in the brain, help balance blood sugar levels, help protect skin…the list goes on and on…

Researchers from Harvard have published several research studies with hundreds of thousands of people, showing how…

More flavonoids = fewer heart attacks and strokes (~15-20%) – Sept 2016
More flavonoids = less depression (~10%) – Sept 2016
More flavonoids = less Erectile Dysfunction (~10-15%) – Feb 2016
More flavonoids = less weight gain  – Jan 2016

OK, so what does “more” mean when it comes to actually eating “enough” flavonoids to get these benefits? About a half cup of blueberries/day = enough flavonoids to improve blood flow, brain function, and cardiovascular health – and enough to “counteract” the 1-2 pounds of excess body weight that most people gain each year…

Top Foods:
Blueberries
Strawberries
Grapes (wine, grape juice)
Pears
Prunes
Apples
Oranges / OJ
Tea (coffee / cocoa / dark chocolate)
Onions
Peppers
Celery
New Zealand pine bark extract (anthocyanins)

Most American eat less than one cup of fruit and less than 2 cups of veggies every day…(and most of the fruits are bananas/apples and most veggies are potatoes as french fries and tomatoes as pizza).

We’re supposed to be eating 2 cups of fruit and 2.5 cups of veggies every day – so get to it!

Thanks for reading…

Shawn

====================================
Shawn M Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN
Nutritional Biochemist and Author

 

Follow me on YouTube 
Follow me on Amazon 
Follow me on Twitter  
Follow me on LinkedIn 
Follow me on ShareCare 
Follow me on Facebook 
Follow me on  Facebook (Author page)

 

The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy
Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic
The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House)
The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House)
Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House)
Natural Solutions for Pain-Free Living – Lasting Relief for Flexible Joints, Strong Bones and Ache-Free Muscles (Chronicle Publishers – Currant Books)
The Immune Miracle – The All-Natural Approach for Better Health, Increased Energy and Improved Mood (GLH Nutrition, 2012)
A Guide to Understanding Dietary Supplements – an Outstanding Academic Text of 2004 (Haworth Press)

 

 

 

 

 

Should you be taking vitamins?

J Fam Pract. 2016 Sep;65(9 Suppl):S1-S8.

Vitamin and Mineral Intake Is Inadequate for Most Americans: What Should We Advise Patients About Supplements?

Author information

  • 1Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University, Boston, MA, USA.
  • 2Linus Pauling Institute and Department of Biochemistry & Biophysics, Oregon State University, Corvallis, OR, USA.
  • 3Nutrition Impact, LLC, Battle Creek, MI, USA.
  • 4Department of Nutrition Science, Purdue University, West Lafayette, IN, USA.
  • 5Nutrition Research Institute, Department of Nutrition, School of Public Health and School of Medicine, University of North Carolina at Chapel Hill, Chapel Hill, NC, USA.

Abstract

This supplement examines the role of vitamin and mineral supplements in increasing nutrient intake and reducing nutrient deficiencies and inadequacies. Although research is needed to study the effects of dietary supplements on chronic disease outcomes, US health care providers need to know how to advise their patients about adding vitamins and minerals to their diets.

Stress Cookie Website is LIVE!

After a few years of scientific and culinary research, a successful Kickstarter campaign, and a ton of constructive feedback from satisfied (and de-stressed) product testers, I (as a proud father) am happy to announce that my daughter Courtney’s “Stress Cookie” (and Tea) website is now LIVE at http://www.stresscookie.com

Check out how you can…

Drink Tea…(focused alertness)…

Eat Cookies…(relaxed calmness)…

Feel Great…(balanced well-being)!!!

Listen…

“The body mirrors the mind and the soul – and is much more accessible than either. If you can become proficient at listening to your body, you will eventually hear from your whole self.” – George Sheehan, MD

Planning…

“If you hesitate to map out your future, to make a big plan or to set a goal, you’ve just gone ahead and mapped your future anyway.” – Seth Godin

Regrets…

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do.” -Mark Twain