Psych Choices of the Delaware Valley - E-Newsletter – May, 2011
Introducing Our New Psychologist, Fred McKinney, Ph.D.
Dr. McKinney has been a clinical psychologist for many years. After earning his doctorate in psychology from Florida State University in 1973, he worked for several years in mental health clinics in Ohio, before opening his own practice in Erie, Pennsylvania.
Dr. McKinney has had a wide range of experience in working with adults, older adolescents, couples and families.
Since moving to this area he has worked as a psychologist in a large group practice in the area. Dr. McKinney will now also be seeing patients in our office two to three days a week. He brings to Psych Choices of the Delaware Valley his expertise in helping people cope with depression, anxiety, anger management, interpersonal conflict and couple or family relationship problems. He's also very familiar with counseling people who may have difficulty facing health problems, and all types of grief and loss, as well as those who have suffered abuse and other traumatic experiences.
To Lose Weight, Be Kind to Yourself
Are you as kind to yourself as you are to your friends and family?
If not, you may be at greater risk for depression and other health problems, even including weight gain, recent research suggests. Studies show that many people who are supportive and understanding to others tend to score low on tests of “self-compassion”, and tend to beat up on themselves for things like overeating or not exercising. Then, instead of feeling inspired to change their behavior, these folks will likely feel worse, which may lead them to overeat even more.
On the other hand, people who score high on tests of self-compassion seem to suffer less depression and anxiety, and are generally happier. Self-compassion can even help people lose weight. Researcher Kristin Neff at the University of Texas, quoted in the New York Times, explains how self-compassion helps with motivation. “The reason you don't let your children eat five big tubs of ice cream is because you care about them. With self-compassion, if you care about yourself, you do what's healthy for you rather than what's harmful to you.” Her book, “Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind,” is being published next month. In the book she explains exercises, such as writing yourself a letter of support, meditation and “compassion breaks,” where you repeat a phrase such as
“I'm going to be kind to myself in this moment.”
Vitamin D and Your Mental Health
If you suffer from depression, anxiety, or other mental health problems you may be at greater risk for Vitamin D deficiency, which can lead to osteoporosis (brittle bones) or osteomalacia (a painful softening of the bones). Vitamin D supplements may be important for your health.
Vitamin D is the “sunshine vitamin” which is created by the effect of sunshine on the skin. It is also found in a few foods including chicken and beef liver, and in milk which is enhanced with extra Vitamin D. The dark winter months are linked to depression in Seasonal Affective Disorder, and researchers have wondered whether a lack of Vitamin D is the cause. This has not been decided yet scientifically. We don't yet fully understand the role of Vitamin D in the brain and in depression; we think it may be very important, because there are Vitamin D receptors throughout our brain and body. In any case, we do know for sure that Vitamin D is important to help us absorb and use calcium to help keep our bones strong and our bodies functioning.
Most people don't spend enough time outdoors to get all their Vitamin D from sunshine, and the average diet does not contain much natural Vitamin D. But if you also have depression, social phobia, or other illnesses, you may be even more likely to stay indoors and to eat poorly.
There are 7 more reasons why my patients and I need to pay close attention to their Vitamin D levels:
- Many commonly prescribed antidepressants may lead to increased risk of bone fractures.
- Lithium Carbonate, often used to treat bipolar disorder, can activate the parathyroid glands and cause calcium loss from the bones.
- Anticonvulsants such as Depakote, Trileptal, and Tegretol, often used as mood stabilizers, can lower vitamin D levels.
- Birth control pills and other hormone-based contraceptives can lower Vitamin D levels.
- Cigarette smoking can lower vitamin D and calcium levels.
- People who are overweight need extra Vitamin D because much of their Vitamin D is “sequestered” or hidden in fatty tissues, and unavailable for use.
- Finally, we all live in the Northeast, with limited sunshine, and most of us spend most of our time indoors.
How, then, can we get enough Vitamin D?
To get an adequate amount of Vitamin D from food, you would need to drink at least 48 ounces (a quart and a half) of milk daily. Even this amount may not be enough for those with the risk factors listed above. We can only get enough Vitamin D from the sun during the months from March to November, and only during the time from 10 am to 2 pm (11 to 3 in Daylight Savings Time). Our arms and legs have to be exposed without any sunscreen for 10 to 15 minutes to get an adequate dose of Vitamin D. Yet that amount of exposure is thought by most dermatologists to increase the risk of skin cancer.
So Vitamin D supplements are the answer. How much Vitamin D should you be taking? The minimum amount included in most multivitamin pills is probably not enough. Most people in this area should take at least 1000 units of Vitamin D3 daily, and have their Vitamin D levels checked. Many people need even more. Please discuss your ideal dose with your primary doctor or psychiatrist.
For more information on risk factors for osteoporosis, check out this link: http://www.mayoclinic.com/health/osteoporosis/DS00128/DSECTION=risk-factors