Prescripton Drugs - Kill or Cure?

Are We Being Naive In Our Faith With The Drug Industry

When you get to read my book, (I am awaiting a conference call at the moment to go over the finer details of the pending publishing of it) you will see that I mention prescription drugs, especially anti-depressants and I tell you about all the alternatives you can take to help yourself.

You can read all about my book on my November post.

You do get the impression, early on, that I do not believe in drugs (unless given in a life and death situation, of course) and fought against being prescribed anti-depressants because I knew that I did not need them and this was confirmed by a psychiatrist (it's ok, I was pronounced as 'sane' and having no mental illness)! You will read on a post further down how I recently had these 'foisted upon me' against my will and so refused to take them.

This is not to mean that you can just suddenly stop taking any that you may have been prescribed because this is dangerous. They have been shown to help in major depression so they may be helping you ok, but I was only ever in the mild depression bracket because I have been taking alternative remedies for many years.

I have just read an article that can only add even more substance to my claim that a lot of prescription drugs may not be fit for their purpose. The only winners are the drugs companies and the billions of dollars that pour into their coffers each year. I will refer to extracts taken from my Candis (health/charity) magazine.

In the UK we spend out £8.2 billion (GBP) on prescriptions and it is said that GP's hand out an average 14 prescriptions per person which will increase for the over 65's. We accept our medication without even querying it. Would we just grab any old car, house or holiday without looking for a good deal. We trust our doctors and accept whatever they may hand out with a rather childlike trust.

Whilst drugs can help and heal, they can also hurt and harm us and we don't even give the fact another thought. Well, I have done and have also researched the subject in great depth.

In the UK alone, prescription drugs kill between 10 and 15,000 people a year and when you think this is 3-5 times the number of people who die on the roads here, the enormity of it will surely hit you. They also cause an astonishing one million admissions to our hospitals, which is a staggering 6.5 per cent of the total. A number of these may be accidental overdoses but unfortunately the rest is down to adverse drug reactions - from heart attacks to hallucinations.

In Canada, a study showed that the type of drugs to cause problems are:

• pain relief drugs (based on opium)


• heavy tranquillisers (known as antipsychotics)


• sleeping tablets


• anti-depressants

If road safety was treated in the same way as drug safety is, then we'd be driving with few traffic lights, without seat belts, no white lines or street lighting - and crashes would never be investigated, says Charles Medawar, director of the charity 'Social Audit', which monitors the pharmaceutical industry.

It is naive to think that every available drug has been trial tested and not only that, that interaction with other drugs has also been widely tested as this is just not possible. It costs the drug companies £300-600 million for the different trial types and would needs years and years of testing. Needless to state, the drugs companies have found ways around the rigorous process and can be set so they are more likely to show favourable results. Shocked? so you should be. They are likely to use volunteers who are younger and fitter then the elderly people who have the bulk of the prescriptions.

In a study, the 'New England Journal of Medicine' found that only 2 per cent of the people included in trials of aspirin-like anti-inflammatory drugs were over 65, despite the fact that this age group is more likely to use them. Also the elderly are more likely to suffer from drug reactions as when we age we get less efficient at handling toxins.

Women are also under represented in trials so reactions that women are vulnerable to, such as problems with heart rhythm, are less likely to show up in trials until after a drug is considered safe.

20 per cent of the most commonly prescribed drugs do not have a licence for the condition they are being used for. This is known as 'off label prescribing'. This means a drug may be prescribed for another purpose from that which it was intended.

For example: heavy tranquillisers that are licensed for use with schizophrenia are now also being routinely prescribed in the treatment of elderly patients with dementia and children with behavioural problems.

I have my own example where I was prescribed a drug that was supposed to help with my hot flashes (but it did not), which was marketed to treat high blood pressure! (belonging to a group of med's called vasodilators - which cause blood vessels to dilate (widen) thereby increasing the blood flow). These were originally trialled as an anti-depressant but were found not to be of much use. The leaflet says that it should not be taken if 'you have a history of depression or you are depressed' with such possible side effects as: low blood pressure, tiredness, difficulty in sleeping, hallucinations, confusion, nightmares, depression, anxiety, etc., etc., so be warned!

This 'off label prescribing' is widely practiced both in the UK and the US but it's one that is widely abused and it must be recalled the drug disaster stories that were around at the time - the link between HRT and heart disease and suicides and anti-depressants drugs for children - which were prescribed 'off label'.

As many as 200,000 dementia patients are being prescribed antipyschotics even though large scale studies have shown that they are not suitable for such people and can increase their risk of a stroke. There are also bad side effects such as: involuntary or repetitive movements, large weight gain, very low blood pressure, intense dreams or nightmares, lethargy or seizures.

They are also being prescribed to children with behavioural difficulties and is like giving chemotherapy for a headache.

The average person over the age of 65, is taking 29 different prescriptions! and as mentioned above, none of these multiple combinations have ever been tested in clinical trials and taking such a combination is likely to do more harm than good (Dr Malcolm Kendrick, a columnist for GP magazine 'Pulse'). Nobody is going to test them all because it would cost billions plus the drugs are made by different companies so co-operation between them all would be a problem.

It is mentioned that most elderly patients would be far healthier with fewer prescriptions. In-fact, an Israeli study in 2008 found that when a group of elderly patients reduced the number of drugs they took, they were 3 times less likely to have an emergency dash to hospital.

Relative and Absolute Risk

As well as becoming aware of the possible dangers from drugs, there are two things that can help you get a better idea of how effective a drug is. The first is the difference between relative and absolute risk. Your GP may tell you that a certain drug reduces your risk of some conditions by 25-30 per cent making it sound worth taking, but they might not mention how big the risk is to start with.

In trials of the risk of having a first heart attack, for example, it is 4 per cent on a placebo and 3 per cent on a cholestrol-lowering statin. That is a drop of 25 per cent - known as the relative risk. But the real (absolute) risk reduction is only 1 per cent. Not so impressive.

The second is something known as NNT (numbers needed to treat). This tells you how many people have to be treated with a drug over a certain period for one to benefit. So an NNT of one means that everyone who is treated benefits; NNT2 means that it works for one in two. e.g. head lice lotion has an NNT of one, aspirin has an NNT of two for reducing the pain of a sprain. Preventative treatments like the cholestrol-lowering statin drugs have very high NNT's, such as 641 to prevent one stroke.

So, it is up to us to ensure that we know everything we can about the drugs we are taking. My book stresses the fact that you must thoroughly read the leaflet accompanying your prescription. Do not be afraid to ask your GP questions about your med's and if you do suffer any of the side effects then it is vital you go back and tell him.

10 Questions to ask your Doctor (taken from Candis) - make an informed decision

1. Is this a drug that has only recently been licensed?
2. Is it a replacement for one that has just run out of patent?
3. Is this drug being prescribed 'off label' or not?
4. Have there been any trial of the drug run by researchers who are not financed by the drug manufacturers?
5. Was the drug tested on the same sort of people who are most likely to use it?
6. Has the drug been tested against any drugs already in use and how did it perform in those tests?
7. Are there any non-drug treatments that could be more effective than drugs for this condition?
8. Have all the trials carried out on the drug been registered anywhere so we know what all the results were? Did any trials show no effect or signs of problems?
9. What is the actual percentage figure for this drug's absolute risk versus relative risk and what is it's NNT?
10. What side effects are there and what serious side effects should I make sure I report immediately

I personally think that we probably won't have much luck in getting answers to some of these questions! Number 7 particularly interests me because when I told my doctor I was taking an alternative to anti-depressants he made it more than clear (on more than one occassion) that he did not believe in these alternatives, so I would be very suprised if your doctor recommends a 'non drug treatment that could be more effective'. If they do, then I suggest you hang on to them!

Remember - you must never just stop taking any medication that you have been prescribed as it is dangerous and could even be fatal. - I am not a doctor.

Don't forget that you can subscribe to my blog and receive alerts straight into your inbox each time I add a post. Click on the link to the right.

Are you planning to, or have you written, your own book? Then I can highly recommend my own publishers, click on the link below for details

Bonnie

The Truth About Depression and How You Can Beat It

Depression And Alcohol

Depression cannot be helped with alcohol and here's why

First, excitement has been gathering at the pending launch of my book, based on my true experience and written especially to help you on your own emotional journey.

There has been an unbelievable 97 hits on this blog (to date) and this is without even marketing it so I know my book is being eagerly awaited.

You can read all about it on my November post. My Website is coming along nicely and you will be able to purchase my book, 'The Truth About Depression and How You Can Beat It' in both physical and download mode very soon. It will be made available from 25,000 outlets so you can be sure of your copy.

Remember! you can sign up to receive updates straight into your inbox, click on the link to the right of this post, you can also sign up to be a follower (will you be my first?) - I promise you will not receive any spam from me - I know how annoying it is.

Watch out at the end for something you can do to cheer yourself up! I did it Thursday and it has proved great fun!! intrigued? - hint - I am now a 'twit' - official!

Now, to the subject in hand:

I have a whole chapter on depression in my book, how you can learn the signs, what you can do, and what I did! all chapters are interspersed with what was going on in my life - it will really inspire you.

Amazingly, just a few decades ago it just was not done, or expected, that women would drink at all! or maybe just sip on a sherry. how times have changed as unfortunately, now there is an increasing number of us who drink alcohol to cope with pressures of modern life. I am pleased to say that I am not one of them, despite now going into my 30th week of a stress related illness - so this is proof that you do not need to turn to drink to survive. Sometimes I may have a small 25cl bottle over two nights, giving me about three quarters of a wine glass full each time (red wine, purely for health reasons!)

Not only is alcohol a depressive, it can cause an extreme 'low' after a short 'high'. It must also be pointed out that it can cause liver disease and also breast cancer. Research has shown that in the Uk, people are drinking more than ever before (not helped by the fact that you can purchase drink so cheaply in the supermarkets).

Our own 'National Health Service' figures show that more than 7 million people drink more that the daily recommended amount. This is given as 3/4 units for men, and 2/3 for women. People are automatically assuming that 3/4 units means 3/4 pints but it means one large or two very small glasses of wine. 6 units would mean you will be drinking two large glasses of wine!

A bottle or even a half bottle of wine a night could harm your health, happiness and relationships and pay havoc with your family life. If parents regularly drink in front of their children then the chances are that the children will end up as drinkers also. Some parents think it is funny to watch their children drinking alcohol and do not realize that their stomachs are just not made for this and long term damage could be caused, putting them at risk.

They are doubly put at risk if the parent gets violent with the other parent or the children themselves.

TV and Movies do not help either as they show frequent drinking which 'glamourises' it - just like smoking used to do in the old movies. We are further lured in with fancy 'wine bars' and 'gastropubs'. You may be like me and have to drive so do not drink, then you get your family and friends urging you to have a drink and catch a cab home - all you can do is rise above it as I do, all it needs is willpower and a respect for your own health.

Women have more stressful lives. Trying to juggle work with family and home in a way that is different from even 20 years ago. We all tend to demand more of ourselves, work longer hours and feel pressurized, (due to the tv and media) to cook fantastic meals and keep ourselves looking fabulous, giving us less time to see our family and friends, so grab a glass of wine or two to ease the pressures and forget our worries. It is a fast paced life that I am glad (at the moment) not to have to be a part of.

Evidence for the link between women, stress and alcohol - In a study done by University College, London, found 'female executives were more than 3 times more likely to develop a drink problem than men in similar positions, with nearly 14% drinking too much. And women who felt their work was underpaid and unappreciated - from nurses to housewives - drank the most'

Horrifyingly - it is estimated that up to 22,000 deaths a year are associated with drinking too much alcohol - twice the rate of 2 decades ago. It can also be responsible for:

• brain damage
• heart problems
• strokes
• bad skin
• cancer
• infertility
• not sleeping well
• leading to feeling guilty and shameful about drinking too much

People also think that you have to drink 'bucket loads' before being classed an an alcoholic - not so I'm afraid - because if you habitually have a bottle of wine a night you will already be in this bracket. Because of the way our bodies work - women are even more vulnerable to physical damage from alcohol.

Medical definition of addiction:

• physical cravings
• withdrawal symptoms
• build up of tolerance
• a compulsion to drink

Even if you don't suffer withdrawal symptoms such as sweating, shaking, upset stomach and anxiety you may need to drink more to get the same high. Even if you don't suffer from this as yet, it can creep up on you before you realize it.

Warning signs:

• You may plan your day or weekend around alcohol
• You may prioritise people and places that will reinforce the behaviour and cut out those who don't
• You may think about drinking all the time
• You may plan to cut down but can't, or find yourself drunk at a work function when vowing to stay sober

There is evidence that genetics play a part in whether we become alcoholics because a child with an alcoholic parent is four times more likely to develop a drink problem. Experts believe (what I have always thought myself) that drinking too much is a sign of deep inner unhappiness and not necessarily because people actually enjoy the taste of drink - they may drink to remove themselves from reality, what's in their head, low self esteem or depression and are unable to deal with their feelings - feeling fear, anxiety or pain.

If you think that you are drinking too much out of habit, boredom or stress, then try to make changes in your life. Plan more fun, alcohol free activities such as playing a sport, learn relaxation techniques (and I quote several in my book) or meeting friends for coffee.

They say 'once an alcoholic, always an alcoholic' and it is reckoned if you give it up then it is likely to be impossible to be able to drink socially again. It takes 2 years for your brain to lose the habit of craving drink or drugs as an automatic response to any problem or situation and you will have your work cut out trying to keep it up.

(typing all of this, and thinking about my own situation which inspired me to write my own true story - I am feeling rather pleased with myself that I resisted going down this road).

Because women are so used to 'multi-tasking' we can actually drink to excess without our lives falling apart! because we are so good at coping with things. 'Life Works Addiction Centre' says that 60-70% of their clients are women and well over half of these managed to hold everything together. They go for help because they know that they are addicted and can't see a way out. Apparently we can hold it together - look great on the outside but are falling apart on the inside.

You can get outside help if you cannot stop yourself - via your GP or AA (Alcoholics Anonymous) or you can even try a helpline as sometimes you may just need somebody to talk to. You do not have to go through it alone and it is suprising that many people go through life wanting to do something about it but not willing to take the first simple small step.

Now for the bit of fun I promised you! (to end on a lighter note)

Have you heard of 'twitter'? it is a social site, a bit like 'Facebook' or 'MySpace' but you only have up to 140 characters to inform people 'what you are doing'. You can follow people, and gain followers. You even get to follow No. 10 Downing Street (home of UK's Prime Minister), Barack Obama, Al Gore, New York Times, NPR Politics, etc., You can even sneakily include your URL.

I signed up for it on Thursday to divert myself from what ended up to be a bad day for me, and a setback. I will give you my personal 'tweeter' referral link below. When you have signed up I suggest downloading (free) a TweetDeck (just google). This means that you do not have to keep logging in and all your contacts are there, in one place. You even get a sweet little 'trill' when there is a new entry added.

First you need to sign up for a twittter account, so just click the link http://twitter.com/ as you need your log in details to sign up to 'tweeter' below. You can also see what I am up to.

Check it out! one way to banish depression without the need for alcohol!

http://tweetergetter.com/bonnietoner

Don't forget to sign up for automatic alerts - you do not want to miss my book launch date

Are you planning to, or have you written, your own book? If so, I can highly recommend my own publishers. click the link below for details:

Bonnie

The Truth About Depression and How To Beat It - launching soon.

Panic Attacks - You Will Not Have a Heart Attack

You do not have to be scared out of your wits, as I was

You can read all about my true emotional journey, in my book and can read of the contents on my blog post. My chapter 'Discover the signs of an anxiety/panic attack' tells what happened to me and how I learned of the signs and what I personally did to help myself. Meanwhile, I have been researching the subject further to help you, whilst you are awaiting publication of my true story 'The Truth About Depression and How You Can Beat It'.

The passages below (which I cannot take credit for!) was on a site I discovered and goes into the subject more comprehensively. My story was written especially to help you and my further wish is to bring even more information to you. It was sadly lacking in my case and I really do not want you to go through all that I had to. When you get to read my book I think you will find it absolutely incredible, if nothing else - because of the total lack of any proper help - that was not forthcoming to me. I had to fight for any little bit of assistance that I could.

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Ever Wondered What Exactly Is Happening In Your Brain When You Have A Panic Attack?
The University College London have recently published findings in the journal Science (2007), demonstrating that when people experience extreme anxiety or panic, the activity in their brain moves from the front of their brain to the mid brain. This was demonstrated by scans showing higher blood flow to the section of the brain that was most active. The front of the brain (prefrontal cortex) is where decision making and rationalization takes place. The midbrain (periaqueductal grey area) is where survival mechanisms such as fight or flight originate from.

You are probably well aware that a panic attack is a 'fight or flight' response to a perceived threat. The reason the human brain responds like this goes back to our prehistoric past where humans needed their bodies to respond quickly to a perceived physical threat. What this new research is telling us, is that people's mental activity during a panic attack is suddenly moving to the mid brain, resulting in the heightened state of fear and panic. In short, a separate part of your brain becomes more active during a panic attack. The problem, as you well know, is that once the panic attack begins and that heightened state of fear starts, it is very difficult to calm yourself down. In order to restore calm you therefore need the brains mental activity to change.

This is the reason why deep breathing is so ineffective in helping people control a panic attack. All deep breathing does is try and restore calm to the body. Trying to mentally calm the body is like shutting the gate after the horse has bolted. Your brain is the control center and that is where the change needs to happen. During a panic attack your brain has moved into panic mode and in order to really restore order you need to learn how to switch your mental activity back to the rational part of your brain.

If you visit a doctor or psychiatrist you are almost always going to be given a prescription for medication simply because they are short on time and believe it to be the fastest solution to your anxiety problem. I am not judging these professions, many do an excellent job but are sadly too short on time to investigate the issue further and try a different drug free approach with you. (Bonnie says: my book thoroughly endorses this because it is exactly what happened to me! - I even tell you what helped me and further alternative ways in which you can help yourself)

Fact: A Panic Attack Will Not Harm You

I know when you are in the middle of a panic attack it feels like this terrifying experience is so intense, it might just kill you! You feel an array of unusual bodily sensation from dizziness, rapid heart beat to tingles (paresthesias) right through your body. You fear you may have a heart attack or that the anxiety will push you over the edge mentally.

I want to reassure you that even though the sensations can be terrifying, they will not cause you harm. There is very good medical studies to back this up. In fact panic attacks are not too dissimilar from a good aerobic exercise workout. The fear is powered by an overreaction to bodily sensations.

Please Don't Let Your Anxiety Fool You Into Thinking Your Case Is Unique and Not Curable
That is simply not true. There are no lost causes -no matter how long you have been suffering from anxiety. You must not simply go on coping with this condition. You must embrace the opportunity now to change all of that today. It is so very important to remove these self imposed limitations and get rid of the anxiety that is holding your life back from its true potential. Only you can make the move towards this freedom.

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I had a lot of panic attacks and at first I did not even know what was going on. I only found out through a book that what I was having was, in-fact panic attacks. My own book shows you that there are many other symptoms also which I certainly was not aware of, made even more confusing by the fact that anxiety/panic/depression/stress - all have some symptoms the same. Three chapters of my book go into each and you will get to compartmentalize your own symptoms and know the best treatment to suit you.

Please check out and enjoy my other posts - I will keep you updated as to when my book is going to be launched. It will be in both physical (which will not be long as it is just about to be submitted to a publisher) and PDF format (I am currently in the middle of building a website to promote this) It is a complete one off because each chapter is interspersed with what was going on in my life and how I struggled on a day to day basis - just to get through each day.

Please also feel free to send me your comments as I love hearing from you:

howtobeatdepression@googlemail.com

Are you planning to, or have you already, written your own book? If so, I can highly recommend my own publishers. click on the link below for details:

Bonnie

'The Truth About Depression and How You Can Beat It'

Menopause - Does Not Cause Depression

The Truth About The Menopause and How Important It Is To Take Care of Yourself

My book (which you can read all about in my other posting, along with my post regarding anti-depressants), contains a chapter entitled 'How stress can double the misery of hot flashes and cold sweats during the menopause'. Like the rest of my journey, which you follow in my book, it shows you my experiences as they are happening and this is especially true in this chapter.

I tell how I gave in to HRT (hormone replacement therapy) patches against my better judgement and the resulting reaction in only two months, which ended up in my having to have a 'scraping' done of my endometrium for testing at the hospital. What I have not told you, which transpired 7 weeks after this test, was that the hospital managed to lose it! no trace could be found. It was fortunate that this was done as a precautionary measure only - to check that all was ok.

Luckily I recently had a couple of scans which showed that all was 'normal' which has gone a long way to reassuring me. I was disappointed because the patches had actually stopped the hot flashes, so now they are back again. I have no doubt that my alternative health therapies have stopped the severity of the menopause.

This chapter also tells of how I helped myself and the various alternative therapies that you can try to alleviate the distresssing symptoms for yourself, along with healthy eating. I am bringing you this post to further help you (which was the reason for writing my book in the first place). By chance I found the article below and as it says to share the information, I am pleased to do so - therefore not taking any credit for the article whatsoever!

Here goes, I hope that it helps you:

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Menopause, Menopause Symptoms, Perimenopause

Menopause is a normal part of life. It is one step in a long, slow process of reproductive aging. For most women this process begins silently somewhere around age 40 when periods may start to be less regular. Declining levels of the hormones estrogen and progesterone cause changes in your periods. These hormones are important for keeping the vagina and uterus healthy as well as for normal menstrual cycles and for successful pregnancy. Estrogen also helps to keep bones healthy. It helps women keep good cholesterol levels in their blood.

Some types of surgery can bring on menopause. For instance, removal of your uterus (hysterectomy) will make your periods stop. When both ovaries are removed (oophorectomy), menopause symptoms may start right away, no matter what your age.

What Are Menopause Symptoms, Hormones and Change?

A woman’s body changes throughout her lifetime. Many of those changes are due to varying hormone levels that happen at different stages in life. Puberty often starts when a girl is about 12 years old. Her body changes breasts and pubic hair develop, monthly periods begin.

Menopausal transition, commonly called perimenopause, is the time when a woman’s body is closer to menopause. At this time, a woman’s periods may become less regular, and she may start to feel menopause symptoms, such as hot flashes and night sweats. Perimenopause usually begins about 2 to 4 years before the last menstrual period. It lasts for about 1 year after your last period. Menopause is marked by a woman’s last menstrual period. You cannot know for sure what is your last period until you have been period free for 1 full year. Post menopause follows menopause and lasts the rest of your life. Pregnancy is no longer possible. There may be some symptoms, such as vaginal dryness, which may continue long after you have passed through menopause.

What Are the Signs of Menopause and Menopause Symptoms?

Changing hormone levels can cause a variety of symptoms that may last from a few months to a few years or longer. Some women have slight discomfort or worse. Others have little or no trouble. If any of these changes bother you, check with your doctor. The most common symptoms are:

Changes in periods. One of the first signs may be a change in a woman’s periods. Many women become less regular; some have a lighter flow than normal; others have a heavier flow and may bleed a lot for many days. Periods may come less than 3 weeks apart or last more than a week. There may be spotting between periods. Women who have had problems with heavy menstrual periods and cramps will find relief from these symptoms when menopause starts.

Hot flashes. A hot flash is a sudden feeling of heat in the upper part or all of your body. Your face and neck become flushed. Red blotches may appear on your chest, back, and arms. Heavy sweating and cold shivering can follow. Flashes can be as mild as a light blush or severe enough to wake you from a sound sleep (called night sweats). Most flashes last between 30 seconds and 5 minutes.

Problems with the vagina and bladder. The genital area can get drier and thinner as estrogen levels change. This dryness may make sexual intercourse painful. Vaginal infections can become more common. Some women have more urinary tract infections. Other problems can make it hard to hold urine long enough to get to the bathroom. Some women find that urine leaks during exercise, sneezing, coughing, laughing, or running.

Sex. Some women find that their feelings about sex change with menopause. Some have changes to the vagina, such as dryness, that makes sexual intercourse painful. Others feel freer and sexier after menopause relieved that pregnancy is no longer a worry. Until you have had 1 full year without a period, you should still use birth control if you do not want to become pregnant. After menopause a woman can still get sexually transmitted diseases (STDs), such as HIV/AIDS or gonorrhea. If you are worried about STDs, make sure your partner uses a condom each time you have sex.

Sleep problems. Some women find they have a hard time getting a good night sleep they may not fall asleep easily or may wake too early. They may need to go to the bathroom in the middle of the night and then find they aren’t able to fall back to sleep. Hot flashes also may cause some women to wake up.

Mood changes. There may be a relationship between changes in estrogen levels and a woman’s mood. Shifts in mood may also be caused by stress, family changes such as children leaving home, or feeling tired. Depression is NOT a symptom of menopause.

Changes in your body. Some women find that their bodies change around the time of menopause. With age, waists thicken, muscle mass is lost, fat tissue may increase, skin may get thinner. Other women have memory problems, or joint and muscle stiffness and pain. With regular exercise and attention to diet, many of these changes may be eased or prevented.

What About Heart and Bones for Menopause Symptom Relief?

You may not even notice two important changes that happen with menopause.
* Loss of bone tissue can weaken your bones and cause osteoporosis.
* Heart disease risk may grow, due to age-related increases in weight, blood pressure, and cholesterol levels.

Osteoporosis. To maintain strong bones, the body is always breaking down old bone and replacing it with new healthy bone. For women, the loss of estrogen around the time of menopause causes more bone to be lost than is replaced. If too much bone is lost, bones become thin and weak and can break easily. Many people do not know they have weak bones until they break a wrist, hip, or spine bone (vertebrae). Doctors can test bone density (bone densitometry) to find out if you are at risk of osteoporosis. You can lower your risk of bone loss and osteoporosis by making changes to your lifestyle regular weight-bearing exercise and getting plenty of calcium and vitamin D can help. There are also drugs available that prevent bone loss. Talk to your doctor to find out what is best for you.

Heart disease. Younger women have a lower risk of heart disease than do men of the same age. But after menopause, a woman’s risk of heart disease is almost the same as a man. In fact, heart disease is the major cause of death in women, killing more women than lung or breast cancer. It’s important to know your blood pressure, and levels of cholesterol, HDL, triglycerides, and fasting blood glucose. You can lower your chance of heart disease by eating a healthy diet, not smoking, losing weight, and exercising regularly. There are also drugs that can help. Talk to your doctor to be sure you are doing everything possible to protect your heart.

How Can I Stay Healthy Throughout Menopause?

To stay healthy you can make some changes in the way you live. For example:
* Don’t smoke.
* Eat a healthy diet that is low in fat and cholesterol and moderate in total fat. Your diet should aim to be high in fiber and include fruits, vegetables, and whole-grain foods. It should also be well balanced in vitamins and minerals, including calcium.
* Lose weight if you are overweight.
* Take part in weight-bearing exercise, such as walking, jogging, running, or dancing, at least 3 days each week.
* Take medicine to lower your blood pressure if your doctor prescribes it for you.
* For vaginal discomfort, use a water-based vaginal lubricant (not petroleum jelly) or an estrogen cream.
* If you frequently feel an urgent need to urinate, ask your doctor about techniques such as pelvic muscle exercises, biofeedback, and bladder training that can help you improve muscle control.
* Be sure to get regular pelvic and breast exams, Pap tests, and mammograms. Contact your doctor right away if you notice a lump in your breast.
* If you are having hot flashes, keep a diary to track when they happen. You may be able to use this information to help find out what triggers them.

Try these tips to help manage hot flashes:
* When a hot flash starts, go somewhere cool.
* If hot flashes wake you at night, try sleeping in a cool room.
* Dress in layers that you can take off if you get too warm.
* Use sheets and clothing that let your skin breathe.
* Have a cold drink (water or juice) at the beginning of a flash.

What About Hormone Replacement for Menopause Symptom Relief?

Recent studies are recommending that hormone replacement therapy using estrogen and progestin (HRT) be used only for short-term treatment of menopausal symptoms.

Studies involving women taking estrogen without progestin (ERT) are still in progress. While ERT alone increases the risk of endometrial cancer, estrogen taken in combination with progestin (HRT) does not increase the risk. Women who have had a hysterectomy do not have an increased risk of uterine cancer.

A woman who has a uterus and is unable to tolerate the side effects of progestin in hormone replacement therapy (HRT) may consider estrogen-only replacement therapy (ERT) if testing shows no abnormalities of the endometrium. Close observation for precancerous changes of the endometrium is required, including an annual pelvic exam and an annual endometrial biopsy.

No studies have compared different types estrogens to see whether there is a difference in their effects. Some women prefer estrogens that do not come from animal products.

HRT was initially only licensed as a treatment for osteoporosis

but was widely prescribed for symptoms of the menopause and to prevent heart disease - based on the assumption that women are less likely to suffer a heart attack while younger because of high estrogen levels. so if they were given high doses in later life if would offer the same protection. When the results of the Women's Health Initiative study were published in 2002, involving over 16,000 women over 50, it turned out that those on the drug did have fewer hip fractures and colorectal cancer they also had an increased risk of breast cancer, stroke and deep vein thrombosis.

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Unfortunately, I had a coil fitted for 5 years because of very heavy periods for 35 years so it was impossible to know just when my periods had stopped naturally (they had stopped altogether when having the coil fitted). You do need this information before starting HRT so this did ultimately worry me as both myself and my doctor had no way of knowing this.

This was not helped by the fact that 10 months before I had had some blood tests taken and was only then informed, by chance, that my periods had stopped then! this meant that I had the coil in for no good reason! Also, I started HRT patches just 12 days after having the coil removed.

I strongly suggest that all factors are considered before you decide to go down this road. Personally I am now glad to have ceased the patches and will try every alternative method going as I really do not want any more HRT in any shape or form!

Again, you can make your own informed decision but remember there are lots of other things you can try - most of which you can read about in my book which will be out soon, both in physical form and PDF.

Your comments and stories are welcome and you can contact me on:

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Bonnie

The Truth About Depression and How You Can Beat It (author)

Anti-Depressants - Do You Really Need Them

Anti-depressants - make an informed decision

When you all get to read my book, you will also be able to read comprehensive information in my chapter 'are you concerned about anti-depressants? - are there other alternatives'. This blog was set up so I could follow on with what is happening in my life and any further updates, but for this post I want to elaborate on the above subject because of what transpired at my latest doctor's appointment yesterday (5 Feb '09).

My story shows that not only was I told by a professional that I did not need anti-depressants and that what I needed was 'talking therapies' (cognitive behavioural therapy), which is not readily available in the UK - it also shows how I fought against being prescribed them by my G.P.

This is the 28th week of being under the doctor and my emotional book shows the personal difficulty I have had just getting through one day to another, and one doctor's appointment to another.

It has been proved time and time again that anti-depressants will only be of help for 'major depressive episodes' and that the herbal alternative 'St John's Wort' (tested and endorsed by myself over many years), can be of far more benefit without the awful side effects of some anti-depressants.

Over 2 years ago, in the UK, there were 31 million prescriptions given out for anti-depressants.

After another doctor's appointment yesterday, and again, being told that there was nothing he could do (which made all my past pleas that I just needed to 'talk to someone', fade into the background), I then got the distinct impression that if I didn't give in to his offered anti-depressants then maybe any further help (i.e. being able to talk about my feelings at the situation I had found myself in), would not be forthcoming, and I would be left with not even this option.

I intend to stick to my principles and nothing on earth will ever induce me to take these horrible tablets, especially after I spent some time on the internet reading up about these. I was reading that if you have 5 out of 9 of the listed symptoms then you are probably depressed and an anti-depressant would benefit you, and I don't doubt that they may do if your symptoms are so severe.

1. Depressed mood (which I do not get all that often)
2. Loss of interest in usual activities
3. Significant change in weight and/or appetite
4. Insomnia or hypersomnia
5. Psychomotor agitation or retardation
6. Increased fatigue (I do not feel any more fatigued than I have done the last 3 years)
7. Feelings of guilt or worthlessness
8. Slowed thinking or impaired concentration
9. Suicide attempt or thoughts of suicide

I have spoken to many people on anti-depressants, all of whom told me that it did nothing to stop stress/anxiety and panic attacks (another chapter on my book goes into detail on these symptoms). In fact I was reading about possible side effects of the anti-depressants that I was prescribed which includes:

• Anxiety
• Agitation
• Panic Attacks
• Insomnia
• Irritability

All the above symptoms being my main ones. Like me, you will probably deduce from this information that anti-depressants would actually be causing you any of the above you may be experiencing!

On starting your anti-depressants it would take at least 3 weeks to work and you would need to take them for at least 6 months to find any real long term benefit. You also could not just stop them as you need to be weaned off them slowly as stopping suddenly could be dangerous. I was horrified to read that under 24's taking them are in danger of suicidal tendencies!

This week, I read an interesting article in my charity magazine 'Candis' in which it states that 'the most effective treatment in so simple - exercise', and that 'walking showed a 90 per cent increase in self esteem and a 71% improvement in depression'. We have had a lot of snow this week, what better way but to go out, have fun, and enjoy it - everything looks so magical.

Other things shown to be helpful is:

• gardening
• walking
• conservation work
• running
• cycling

The above are classed as 'green exercise activities'. Strangely enough outdoor exercise showed a 90 percent increase in self-esteem and a 71 percent improvement in depression, as opposed to indoor walking which had a negative impact!

Another 'lesser know herb' which is one I take and mention in my book, is Rhodiola rosea which can act as an energy booster and ease anxiety because it can help disable the enzyme that breaks down serotonin (said to be deficient in depression cases).

You can also try 'lightbox therapy' - recommended by 85% of people who have tried it as it affects hormones as, in winter months our systems can go haywire - causing mood problems. You actually cannot mix lightbox therapy with St. John's Wort.

Just chatting to family and friends can also help. I have researched enough, and know from my own needs, that CBT would be very effective as you need to talk and work through what is bothering you. I even went on a stress management course and tell you all about it in my book.

Needless to say a healthy diet will also do wonders for your mood, health and well being and I also go into this comprehensively, whilst also giving you samples of my own meals. In a nutshell:

• Avoid sugary drink and foods which puts you on a short high then plunges you to a low
• You need protein with every meal
• Never miss out on breakfast
• Make sure you eat wholegrain foods and fruit and veg (5 a day) which releases energy slowly
• Eat oily fish 2 to 4 times a week (or take an omega supplement - as I do)
• Drink at least 2litres a day but remember, that alcohol does not count and is a depressive

I walk to my gym and go through a park on my way, I really look at the trees and bushes and you can appreciate nature if you take a long hard look - instant mood uplifter. Lots of therapeutic deep breaths to take in the fresh air - what more do you need?

An experiment from Hull's Department of Psychology (UK) and along with US experts also, researched a range of the most common anti-depressants (SSRI's - selective serotonin reuptake inhibitors) and discovered that they worked no better than placebos for mild to moderate depression and only very marginally for severe depression. It also states that '93% of GP's say they have prescribed the pills against their better judgement'! but because of the long waiting lists for CBT (cognitive behavioural therapy) this may be the only option.

It is gratifying to then read that they also endorse 'St John's Wort', as accepted by our 'British Medical Journal's 'best treatments' panel, as it 'maintains levels of the feel good chemical - serotonin', as being effective in cases of mild to moderate depression with mild side effects compared to those of anti-depressants.

It can interact with other drugs so you must check with your pharmacy if you are taking other medication.

Dr. Erick H Turner - former FDA (US Food & Drug Administration) states:

'Most studies with negative results were never published in journals so doctors had no way of knowing how poorly anti-depressants have actually fared, because medical journals are increasingly dependent on advertising revenue from drug companies which results in a disincentive to publish negative results'.

In 2000, a psychiatric 'Times' article concluded 'in fact when anti-depressants are compared with an active placebo there appears to be no differences in clinical effectiveness'.

In can take trying up to 3 different anti-depressants before one could be found to help you.

At least you can now make an informed decision.

My book. which will be brought to you soon, was written especially to help you through reading about my own emotional journey so you do not have to go through what I have.

You can read all about it in the next post.

Please feel free to email me with your own experiences:

howyoucanbeatdepression@googlemail.com

Are you planning to, or have you already written, your own book? If so, I can highly recommend my own publishers. click on the link below for details:

'til next time,

Bonnie

The Truth About Depression and How You Can Beat It (author)