STRUGGLING WITH DEPRESSION AND DIABETES

Depression is a common problem for those trying to manage diabetes. About twice as common as it is in the general population.

It is a relentless disease that can result in burnout and distress. With the holidays upon us, the thought of dealing with parties and social gatherings can be overwhelming and lead to depression.

WHICH CAME FIRST?

Some studies suggest depression may be a cause as well as a result of diabetes. Research published in the Journal of the American Medical Association (JAMA) found that participants with depression and those being treated with antidepressant medication were 17-25% more likely to develop diabetes.

The study suggested antidepressants may cause insulin resistance and result in higher blood sugar. In addition, antidepressant medications often increase hunger, creating cravings for poor food choices. Moreover, depression tends to result in inactivity and precipitate weight gain, both risk factors for diabetes.

On the other hand, it is not surprising that those with diabetes develop depression. Managing the disease is time-consuming and stressful. The diagnosis alone can trigger depression along with fear, and anger.

Diabetes impacts all parts of one’s life, requiring habit and lifestyle changes that may have been years in the making. It is not uncommon to feel overwhelmed and depressed.

Depression can also result from feeling out of control when blood glucose levels are above the target goal. Additionally, one may feel guilty for the impact their diabetes has on other family members.

SIGNS OF DEPRESSION

It’s natural to feel angry or sad when trying to manage diabetes. In fact, one may go through several emotions trying to accept the diagnosis and adjust to new a new lifestyle. But when these feelings linger and you feel overcome and hopeless, these may be serious signs of depression.

Be mindful of these symptoms:

-Loss of interest in things you used to enjoy

-Difficulty sleeping

-Trouble concentrating

-Not wanting to get out of bed

-Loss of contact with friends and family

-Change in appetite

-Excess weight loss or gain

-Suicidal thoughts

-Decrease in school or work performance

If you notice any of these symptoms lasting for more than 2 weeks, talk to your doctor or healthcare professional. Reaching out for help does not mean you have failed.

Talking about your feelings can help you feel less alone. Sharing with others who are going through the same thing can be encouraging and motivating.

HOW TO MANAGE DEPRESSION AND DIABETES

Since diabetes and depression are closely linked, treating one often improves the other. For example, improved blood glucose levels may result in a feeling of success. This in turn is likely to enhance mood.

On the other hand, feeling good about oneself is empowering and may lead to increased motivation to follow their diabetic management plan. Here are some ways to manage both.

1. EXERCISE

Exercise is one of the most effective ways to both enhance mood and improve blood glucose. It works to:

-Help with weight loss and lower BMI

-Reduce blood glucose levels and gain confidence

-Increase insulin sensitivity

-Improve A1C levels

-Reduce anxiety

-Reduce stress and improve coping ability

-Lower cortisol levels, a hormone that is released in response to stress

-Increase endorphins that improve your sense of wellbeing

2. REDUCE STRESS

Stress makes it more difficult to control diabetes. Cortisol, a hormone that is released in response to stress, increases blood glucose levels. In the short run, this increased energy allows the body to fight the stressor. However, prolonged stress leads to extended periods of unhealthy elevated blood glucose levels.

Stress can also bring about depression. Feelings of being in a rut, or unable to meet financial or other needs can cause stress. Without an end in sight, prolonged stress often ends in depression.

Some ways to reduce stress include:

-Try relaxation techniques such as deep breathing or yoga.

-Exercise regularly. It lowers cortisol.

-Take time for yourself. Walk away from your desk for a short break.

-Share what you are going through with friends and family.

-Try to have a positive attitude. Take time to appreciate the good things in your life.

-Do things that make you happy. Laughing helps to reduce stress.

-Join a support group. Talking to people with similar stresses can be empowering.

-Seek out help from your healthcare provider.

3. EAT HEALTHIER

Eating a healthy meal plan can benefit both your physical and mental well-being. What you choose to eat, and how much you eat, can influence your mood as well as blood glucose levels.

Eating foods high in fat can leave you feeling sluggish. High sugar diets provide energy but later leave you feeling tired and lacking energy. Evidence suggests poor dietary habits, such as those that include red or processed meats, refined grains, sugar, and high-fat products, are associated with an increased risk of depression. Conversely, depression may lead to poor food choices and weight gain.

Good nutrition is an important part of a diabetic diet. Following a healthy meal plan can yield blood sugar levels in a safe target range, prevent or delay diabetes complications and increase your energy levels.

A healthy diet should include:

-Lots of non-starchy vegetables such as broccoli, carrots, green beans, cauliflower, spinach, peppers and tomatoes.

-Smaller amounts of starchy vegetables such as potatoes, peas and corn.

-Whole grain breads and cereals.

-Lean protein that has been grilled, baked or broiled, such as chicken and fish, eggs.

-Healthy fats such as avocado, olive oil, nut butters

-Plant proteins such as soybeans, quinoa, chickpeas, tofu

-Skim milk and low fat dairy products

THE BOTTOM LINE

Diabetes and depression are closely linked and controlling both can be stressful. They each affect your physical and mental health and can lead to complications if not managed well.

The benefits of regular exercise are countless. Not only will exercise lower blood sugar, but it will also improve mood, increase energy, strengthen and tone muscles, and enhance overall wellbeing. Find something you enjoy doing and get started. Once it becomes a habit it will be an automatic part of your day and no longer a chore.

Try to lower your stress level by taking some time out. Change the way you react to the smaller annoyances. Know that you are not alone, and ask for help when you need it. Do things that make you smile.

Eating a healthy meal plan can benefit both your physical and mental well-being. What you choose to eat, and how much you eat, can influence your mood as well as blood glucose levels.

Diabetes and depression are common but not impossible to manage and overcome. Help is available in the form of lifestyle changes, support groups, and healthcare professionals.

If you would like help managing diabetes and depression, contact us at 240-449-3094 to make an appointment with one of our diabetes educators or registered dietitians.