Vaccine Fights Melanoma

Experimental Vaccine Shrinks Tumors in People With Deadly Skin Cancer

For the first time, a vaccine that trains the immune system to seek out and attack cancer cells has been shown to shrink tumors in people with melanoma.

In a study of 185 melanoma patients, the experimental vaccine also extended the time that people remained free of cancer.

There are even indications that people given the vaccine live longer, but patients need to be followed longer before researchers can be sure, says Patrick Hwu, MD, head of melanoma medical oncology at the University of Texas M.D. Anderson Cancer Center in Houston.

Hwu presented the results at the annual meeting of the American Society of Clinical Oncology.

Melanoma Vaccine: How It Works

Unlike the vaccine that helps prevent cervical cancer in healthy women, the melanoma vaccine is designed to help people who already have cancer.

The vaccine is given along with interleukin-2, or IL-2, the standard treatment for melanoma. IL-2 stimulates the immune system to attack and kill cancer cells. Tumors shrink in one in four patients with advanced melanoma who get this treatment.

The vaccine contains a substance, called gp100, that is on the surface of melanoma cells. The idea is that the immune system will see this as a threat and incite an even stronger attack against cancer cells.

“The vaccine is capable of taking immune system soldiers to boot camp. Then, interleukin-2 multiplies them into an army,” Hwu tells WebMD.

Melanoma is the deadliest form of skin cancer. This year in the U.S., there will be an estimated 68,720 new cases and 8,650 deaths from the disease, according to the American Cancer Society.

Melanoma Vaccine Shrinks Tumors

In the study, people with advanced melanoma were given the vaccine or a placebo injection, followed by four days of intravenous interleukin-2 treatment. This was repeated every three weeks until the tumor shrank or the cancer progressed.

Tumors shrank in 22% of patients given the vaccine plus interleukin-2, compared with 10% of those given interleukin-2 alone. The vaccine also extended the time until the cancer started growing, from about one-and-a-half months for interleukin-2 alone to nearly three months for the one-two punch.

That may not sound like much, but cancer advances are made in baby steps, says Len Lichtenfeld, MD, deputy medical director of the American Cancer Society.

Lichtenfeld tells WebMD that there’s reason for “cautious optimism.” A lot of cancer vaccines that seemed promising in early studies haven’t panned out, he says.

Louis M. Weiner, MD, head of the Lombardi Comprehensive Cancer Center in Washington, D.C., says the vaccine study is the latest in a series showing that the immune system can be mobilized to attack cancer.

“Many of us believe that a combined approach that includes an immune system attack on cancer cells will ultimately prove to be most useful in controlling cancers such as melanoma,” he tells WebMD.

Hwu says the next step is to try to reproduce the findings in a longer, larger study. Also, his team hopes to add yet another punch -- in the form of an agent that takes the brakes off the immune system.

Then, the immune system soldiers can proliferate with impunity, hopefully killing even more cancer cells, he explains.

DAMAGE DONE BY THE SUN - CANCER OR NOT - WHAT TO LOOK FOR

The Dark Side of Sun Exposure

Over 80% of the signs of skin aging in adults result from their tans as teens.

Basking in the warm glow of the sun can make us feel good, and in the short term, makes us look good. But the cumulative effects of sun exposure put us at higher risk of cellular damage, early wrinkling, age spots, actinic keratoses, and skin cancer -- including melanoma, the most serious type. Can you spot the effects of excessive sun exposure?


Suntan

A suntan is the body’s way of blocking UV rays to prevent further skin damage.

Tanned skin may be revered as beautiful, but that golden color you see is the result of injury to the epidermis, the top layer of skin. Exposure to the sun’s ultraviolet (UV) rays accelerates the effects of aging and increases your risk for developing skin cancer. To prevent sun damage, use a sunscreen of SPF 15 or higher when outdoors. If you have fair skin or burn easily, boost your SPF to 30 or higher.

Sunburn (First-Degree Burns)

Ouch! Redness and mild pain are characteristic of sunburn.

Sunburn is skin damage from the sun's UV rays. Most sunburns result in redness, heat to the touch, and mild pain, affecting only the outer layer of skin (first degree burns). Sunburn usually appears within hours after sun exposure and may take several days to weeks to fade. Pain relievers such as aspirin or ibuprofen, cold compresses, and aloe, hydrocortisone, or moisturizing creams may help reduce pain and discomfort.

Sunburn (Second Degree)

Blisters create a protective layer over the skin.

A second degree burn – damaging deep skin layers and nerve endings – is usually more painful and takes longer to heal. It’s characterized by redness, swelling, and blistering. If blisters form, do not break them – they’re a source of moisture and protection. Breaking the blisters may lead to infection. Consider seeing a doctor if you have a blistered sunburn.

Wrinkles

Wrinkles are common on the face, neck, and hands – areas most exposed to sun.

The sun’s rays make skin look old and wrinkled years before it should. More than 80% of the signs of skin aging in adults are the result of the tans they had as teens before the age of 18. That’s because over time, the sun's ultraviolet light damages the fibers in the skin called elastin. When these fibers breakdown, the skin begins to sag, stretch, and lose its ability to go back into place after stretching.

Uneven Skin Tone

Changes brought on by sun damage include uneven pigmentation of the skin.

Too much sun also causes irregular coloring or pigmentation of the skin. Some areas of the skin appear darker, while others look lighter. The sun can also cause a permanent stretching of small blood vessels, giving your skin a reddish appearance.

Freckles

Freckles are commonly found on the face and shoulders.

Flat, pigmented spots on the skin, freckles are usually found on sun-exposed areas of the body. They’re more noticeable in the summer, especially among fair-skinned people and those with light or red hair. Freckles pose no health risk. But some cancers in the earliest stages resemble a freckle. See a doctor if the size, shape, or color of a spot changes or becomes painful.

Melasma (Pregnancy Mask)

Exposure to sunlight can worsen melasma.

Melasma (or chloasma) is characterized by tan or brown patches on the cheeks, nose, forehead, and chin. Although usually called the "pregnancy mask," men can also develop it. Melasma may go away after pregnancy. If it persists, melasma can be treated with prescription creams and over-the-counter products. Use a sunscreen at all times if you have melasma, as sunlight worsens the condition.

Age Spots (Solar Lentigines)

Sun avoidance and the use of sunscreen are key in preventing “age” spots

These pesky brown or gray spots are not really caused by aging, though they do multiply as you get older. Age spots are the result of sun exposure, which is why they tend to appear on areas that get a lot of sun, such as the face, hands, and chest. Bleaching creams, acid peels, and light-based treatments may lessen their appearance. Solar lentigines are harmless, but to rule out serious skin conditions such as melanoma, see a dermatologist for proper identification.

Actinic Keratosis (Solar Keratosis)

Actinic keratoses range in size from 1 to 3 mm or larger and may itch or burn.

The small, scaly red, brown, or skin-colored patches caused by too much sun exposure commonly occur on the head, neck or hands, but can be found elsewhere on the body. They’re the early beginnings of skin cancer. Actinic keratosis usually appears on people after age 40, but they can show up in much younger people. People with fair skin, blond or red hair, and blue or green eyes are most at risk. Early treatment is advised to stop the possible progression to squamous cell carcinoma, a type of skin cancer.

Actinic Cheilitis (Farmer’s Lip)

Actinic cheilitis is more common in older males and light -complected people.

Related to actinic keratosis, actinic cheilitis is a precancerous condition that usually appears on the lower lips. Scaly patches or persistent dryness and cracking of the lips may be present. Less common symptoms include swelling of the lip, loss of the sharp border between the lip and skin, and prominent lip lines. Actinic cheilitis may eventually evolve into invasive squamous cell carcinoma if not treated.

Squamous Cell Carcinoma

Squamous cell carcinoma affects men more often than women.

This nonmelanoma skin cancer may appear as a firm red nodule, a scaly growth that bleeds or develops a crust, or a sore that doesn’t heal. It most often occurs on the nose, forehead, ears, lower lip, hands, and other sun-exposed areas of the body. Squamous cell carcinoma is curable if caught and treated early. If the skin cancer becomes more advanced, treatment will depend on the stage of cancer.

Bowen Disease

Bowen disease is the earliest form of squamous cell skin cancer.

Bowen disease is also called squamous cell carcinoma “in situ.” It is a typeof skin cancer that spreads outward on the surface of the skin. By contrast, “invasive” squamous cell carcinomas can grow inward and spread to the interior of the body. Bowen disease looks like scaly, reddish patches that may be crusted. It may turn into squamous cell carcinoma.

Basal Cell Carcinoma

Basal cell tumors can take on many forms.

The most common form of skin cancer, basal cell carcinoma is the most easily treatable and least likely to spread, though it can damage surrounding tissue. Because basal cell carcinoma spreads slowly it occurs mostly in adults. Basal cell tumors can take on many forms, including a pearly white or waxy bump, often with visible blood vessels, on the ears, neck, or face. Tumors can also appear as a flat, scaly, flesh-colored or brown patch on the back or chest, or more rarely, a white, waxy scar.

Melanoma

Melanoma can occur anywhere on the body.

Melanoma is a form of skin cancer that usually begins in a mole. It is not as common as other types of skin cancer, but it’s the most serious and potentially deadly. Possible signs of melanoma include a change in the appearance of a mole or pigmented area. Consult a doctor if a mole changes in size, shape, or color, has irregular edges, is more than one color, is asymmetrical, or itches, oozes, or bleeds. Melanoma can affect the skin only, or it may spread to organs and bones. It can be cured if it’s found and treated early.

Cataract

Exposure to sunlight as well as aging can cause cataracts.

A cataract is a cloudy area in the lens of the eye that blocks the passage of light to the retina. Cataracts are painless but may cause vision problems, including foggy vision, glare from light, and double vision in one eye. Prevent cataracts by wearing a hat and sunglasses when in the sun.

Shun the Sun

Sunburns in childhood are the most damaging to the skin.

The best way to prevent sunburn, premature wrinkles, skin cancer, and other damaging effects from the sun is to stay out of it, especially between 10 a.m. – 4 p.m., when the sun’s rays are strongest. If you can’t, apply sunscreen liberally (don’t forget the lips and ears!), wear a hat and sunglasses, and cover up with clothing when outdoors. If you notice changes to your skin such as a mole changing appearance, a new growth, or a sore that won't heal, see a doctor right way.

7 Nutrients Your Diet May Be Missing

Are you getting enough essential nutrients -- like calcium, fiber and vitamin E -- in your diet?

Think your diet is healthy? Guess again. The 2005 Dietary Guidelines for Americans says many adults lack seven essential nutrients -- from calcium to fiber -- and certain groups of people are missing even more. Filling in so many nutrient gaps seems insurmountable without supplements, but more often than not, food can solve the shortfalls.

Calcium: Essential Nutrient for Muscles, Bones, and More

You don't outgrow your need for calcium just because you're all grown up. While calcium is necessary to bolster developing bones, it's also needed to keep your skeleton strong throughout life. And that's not all. Besides participating in maintaining a normal heart rhythm, calcium plays a role in blood clotting and muscle function.

"Studies have shown a link between adequate calcium intake and lower blood pressure, as well as weight control," says Marisa Moore, RD, an Atlanta-based spokeswoman for the American Dietetic Association.

The Institute of Medicine (IOM), the group of experts that sets nutrient quotas, has determined that calcium needs increase with age. Here's what you need every day:

* 19- to 50-year-olds: 1,000 milligrams
* 51 years and up: 1,200 milligrams

Three servings of dairy foods each day, as part of a balanced diet, provides most people with the calcium they need.

"Try to get calcium from foods, preferably dairy," advises Moore. Calcium is best absorbed in the presence of lactose, natural milk sugar.

Some examples of foods that provide around 300 milligrams of calcium per serving:

* 8 ounces of milk or yogurt
* 8 ounces calcium-added orange juice
* 1 1/2 ounces hard cheese
* 8 ounces fortified soy beverage

Bonus nutrients: Dairy foods and soy supply magnesium; orange juice packs potassium.

Fiber: Essential Nutrient for Overall Health

Fiber is best known for keeping bowel movements regular and preventing other intestinal woes, including diverticular disease, an intestinal inflammation. Years of research on fiber underscores its importance in overall health, too.

"Fiber-rich foods lower the risk of developing chronic conditions, including heart diseaseheart disease, cancercancer, and type 2 diabetesdiabetes," says Hillary Wright, MEd, RD, director of nutritionnutrition services at the Domar Center for Complementary Healthcare in Boston. "Fiber is also filling, and it's found in foods that are relatively low in calories, so it's central to weight control."

Fiber needs are based on calorie requirements. That's why men and women generally differ in their daily fiber needs, and why quotas decline with age:

* Men 19-50 years: 38 grams; 51 and older: 30 grams
* Women 19-50 years: 25 grams; 51 and older: 21 grams

It's beneficial, so why don't many people get enough fiber? Experts blame a lack of plant foods, including whole grains.

Here are some easy ways to boost fiber intake:

* Snack on whole-grain crackers, fruit, or vegetables or popcorn (a whole grain) instead of cookies, candy, and chips.
* Choose whole-grain breads and cereals, whole-wheat pasta, and other whole grains, such as quinoa, millet, barley, cracked wheat, and wild rice.
* Look for breads with more than 3 grams fiber per slice; go for cereals with five or more grams of dietary fiber per serving.
* Start a meal with bean-based soups, such as lentil or black bean. Add canned, rinsed chickpeas to salads, soups, egg, and pasta dishes.
* Include fruits, vegetables, and whole grains at every meal.
Bonus nutrients: Fresh and lightly processed fruits and vegetables and beans are rich in potassium; beans also supply magnesium.

Magnesium: Essential Nutrient for Bones, Immunity & More

Magnesium is an unsung hero of sorts. This mighty mineral participates in hundreds of bodily functions that foster good health, yet few people know that magnesium contributes to bone strength; promotes peak immunity; and normalizes muscle, nerve, and heart function.

You need this much magnesium every day:

* Men, 19-30: 400 milligrams; 31 and older: 420 milligrams
* Women, 19-30: 310 milligrams; 31 and older: 320 milligrams

Here's how to satisfy magnesium needs:

* Opt for whole grains; quinoa and cracked wheat (bulgur) are particularly magnesium-rich
* Snack on pumpkin seeds
* Sprinkle an ounce of slivered almonds on top of cereal or low-fat frozen yogurt
* Choose legumes, such as black beans, white beans, and soy as a protein source a few times a week instead of meat
* Consume three servings of low-fat dairy foods each day

Bonus nutrients: Quinoa and cracked wheat are filled with fiber; almonds are bursting with vitamin E and contain calcium; and milk is an excellent calcium source.

Vitamin E: An Essential Nutrient to Combat Free Radicals

A misplaced fear of fat may harm health by preventing you from getting the vitamin E you need.

Vitamin E, found primarily in fatty foods such as nuts, seeds, and oils, is a potent antioxidant. It combats free radicals, the unstable oxygen molecules that result from normal metabolism as well as from exposure to air pollution, cigarette smoke, and strong ultraviolet rays.

"Many people are constantly trying to lose weight," says Moore. In the bargain, they are eliminating healthy high-fat foods and that's costing them vitamin E."

For example, one ounce of sunflower seeds supplies two-thirds of an adult's daily vitamin E quota. An ounce of almonds provides almost half.

Vitamin E is a complex nutrient; food supplies eight different types of vitamin E. Experts have determined that alpha-tocopherol vitamin E (AT) is the most useful of the vitamin E forms. Men and women over age 19 need 15 milligrams of AT every day.

Here's how to get more vitamin E:

* Snack on sunflower seeds or almonds and add them to salads, steamed vegetables, and cooked whole grains
* Enjoy a nut butter sandwich on whole-grain bread
* Use sunflower and safflower oil instead of corn or vegetable oils
* Combine low-fat milk, honey and 1 ounce toasted slivered almonds in a blender for a delicious and nutritious smoothie
* Include vitamin E-fortified ready-to-eat whole-grain cereals

Bonus nutrients: Whole grains supply fiber; sunflower seeds offer magnesium and fiber; and milk contains calcium.

Vitamin C: Essential Nutrient for a Healthy Immune System

It's touted for helping the body repel germs and cancer, but it's not solely responsible for a healthy immune system.

"Most research on diet and cancer prevention focuses on the benefits of consuming a diet high in fruits, vegetables, and whole grains, not single nutrient supplements like vitamin C," says Wright.

Vitamin C is also vital for the production of collagen, the connective tissue that keeps muscles, skin, and other tissues, including bone, healthy. And, like vitamin E, vitamin C is a powerful antioxidant that helps ward off cellular damage.

You need this much vitamin C daily:

* Men, 19 and older: 90 milligrams
* Women, 19 and older: 75 milligrams

Your body can't store vitamin C or make it, so you need some every day. Include some of these vitamin C-rich foods in your choice of fruits and vegetables:

* Raw sweet red pepper, 1/2 cup: 142 milligrams
* Medium kiwi: 70 milligrams
* Orange juice, 6 ounces: 61-93 milligrams
* Strawberries, 1/2 cup raw: 49 milligrams
* Cantaloupe, 1/4 medium: 47 milligrams
* Broccoli, cooked, 1/2 cup: 51 milligrams

Bonus nutrients: Vitamin C-rich foods also provide potassium and fiber. Sweet red pepper and cantaloupe are rich in carotenoids. Consuming vitamin C at meals or snacks improves the absorption of iron from plant foods and iron-fortified grains.

Vitamin A and Carotenoids: Essential Nutrient for Eyes

An important player in good health, vitamin A is essential for normal vision, gene expression, tissue growth, and proper immune function, among many other duties.

Vitamin A comes in two forms: as retinol (preformed and ready for the body to use) and carotenoids, the raw materials the body converts to vitamin A. Americans have no trouble consuming adequate retinol, but they don't get nearly enough carotenoids.

"While there is no daily requirement for carotenoids, you should include foods rich in carotenoids every day," says Wright.

Concentrating on including colorful produce will likely get you more carotenoids than you're eating now. Top picks include:

* Carrots
* Sweet potato
* Pumpkin
* Spinach
* Cantaloupe
* Sweet red pepper
* Broccoli

Bonus nutrients: Foods that contain carotenoids are rich in potassium and supply fiber; there's vitamin E and magnesium in spinach, and vitamin C in broccoli.

Potassium: Essential Nutrient for Nerves and Muscles

Potassium is present in every cell of your body. It plays a central role in normal muscle contraction, transmission of nerve impulses, and fluid balance. Potassium even serves to promote strong bones, and it's necessary for energy production.

Adequate potassium intake hedges against high blood pressurehigh blood pressure, which creeps up with age. Men and women over age 19 need 4,700 milligrams of potassium every day.

"If you already have high blood pressure, check with your doctor or pharmacist about the medications you take to control it," Wright advises. "Some drugs, including certain diuretics, cause the body to lose potassium, which increases your potassium needs."
These potassium-packed foods will help you meet your daily quota:

* 1 cup canned white beans: 1,189 milligrams
* 1 cup cooked spinach: 839 milligrams
* Medium sweet potato, cooked: 694 milligrams
* 1 cup fat-free yogurt: 579 milligrams
* 1 cup orange juice: 496 milligrams
* 1 cup cooked broccoli: 457 milligrams
* 1 cup cantaloupe: 431 milligrams

Bonus nutrients: Beans supply magnesium and fiber. Sweet potato, broccoli, and cantaloupe can boost fiber and carotenoids; yogurt contains calcium.

Who May Need Even More Nutrients?

Women of Childbearing Age

If there's a chance you'll become pregnant, two nutrients are particularly important.

Folic Acid

Folic acid is the synthetic form of the B vitamin folate. Once you conceive, folic acid (and folate, the natural form) help protect your baby against neural-tube defects (and possibly cleft lip and/or palate) during the first 30 days.

Getting the recommended 400 micrograms of folic acid every day from supplements or foods along with a diet rich in folate-filled foods is critical for women who may become pregnant. Folate is important throughout the remainder of pregnancy, too. It's involved in cell production and guards against a certain type of anemia.

The body absorbs folic acid with twice the efficiency of food folate, which explains the recommendation for the man-made variety. Even so, folate-rich foods are important, too.

Fortified foods include:

* 1 ounce ready-to-eat breakfast cereals: 100-400 micrograms folic acid
* 1 cup cooked enriched spaghetti: 80 micrograms folic acid
* 2 slices enriched bread: 34 micrograms folic acid

Folate-filled foods include:

* 1 cup cooked lentils: 358 micrograms folate
* 1 cup cooked spinach: 263 micrograms folate
* 1 cup cooked broccoli: 168 micrograms folate
* 1 cup orange juice: 110 micrograms folate

Iron

Iron is responsible for transporting oxygen to cells and tissues throughout the body. It's important for women to consume adequate iron before pregnancypregnancy as well as during.

"Pregnancy is a drag on iron stores and may cause iron-deficiency anemiaanemia in mom," Wright says.

To avoid health problems, experts say women should include foods rich in heme-iron, the highly absorbable form found in animal foods, and include iron-rich plant foods or iron-fortified foods along with vitamin C. Vitamin C enhances the absorption of non-heme iron. The ideal amount is about 18 milligrams of iron daily for women ages 19 to 50. Pregnant women should get 27 milligrams a day.

Heme-iron sources:

* 3 ounces cooked beef: 3 milligrams
* 3 ounces cooked turkey: 2 milligrams
* 3 ounces cooked light meat chicken: 1 milligram

Non-heme iron sources:

* 3/4 cup Whole Grain Total cereal: 22 milligrams
* 1 cup fortified instant oatmeal: 10 milligrams
* 1 cup cooked soybeans: 8 milligrams
* 1 cup boiled kidney beans: 5 milligrams

Older Adults, People with Dark Skin, and Those Who Avoid the Sun

What do these groups have in common? They may lack vitamin D.

Vitamin D production is initiated in the skin in response to sunlight. People who avoid the sun may not make enough vitamin D. Ditto for people with darker complexions, who have a higher level of melanin, a natural sunscreen.

Age decreases the body's ability to make vitamin D, so older people may easily become deficient, even when they get enough sun. To make matters worse, vitamin D needs double after age 51 to 400 international units (IU) a day (the equivalent of four glasses of milk), and increase to 600 IU daily after age 70.

In addition, most foods are poor natural sources of vitamin D. That's why experts recommend consuming vitamin D from fortified foods, including milk and breakfast cereals, and from supplements. You may need a mixture of both to get the vitamin D your body requires.

Foods to Help You Feel Better

6 Tips for Foods and Beverages That Help You Feel Good

1. Seek out foods rich in vitamin B12 and folic acid (folate).

What’s special about chili made with kidney beans and lean beef? Or a light chicken Caesar salad made with skinless chicken breast and romaine lettuce? Or grilled salmon with a side of broccoli?

All these dishes feature one food that is rich in folic acid (folate) and another that is rich in vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD, at the Institute of Epileptology, King’s College, London.

The link between higher food intakes of folate and a lower prevalence of depressive symptoms crosses cultures, too. A recent study confirmed this association in Japanese men.

Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy.

Other dishes that feature B-12 and folic acid-rich foods include:

* A burrito or enchilada made with black beans plus beef, chicken, or pork
* A spinach salad topped with crab or salmon
* An egg white or egg substitute omelet filled with sauteed spinach and reduced-fat cheese

2. Enjoy fruits and vegetables in a big way.

Fruits and vegetables are packed with key nutrients and antioxidant phytochemicals, which directly contribute to your health and health-related quality of life.

In a one study, eating two more servings of fruits and vegetables a day was associated with an 11% higher likelihood of good functional health. People who ate the highest amount of fruits and vegetables felt better about their health.

3. Eat selenium-rich foods every day.

Selenium is a mineral that acts like an antioxidant in the body. What do antioxidants have to do with feeling better and minimizing bad moods? Research suggests that the presence of oxidative stress in the brain is associated with some cases of mild to moderate depression in the elderly population.

One study evaluated the depression scores of elderly people whose daily diet was either supplemented with 200 micrograms of selenium a day or a placebo. Although more research is needed to confirm the findings, the group taking selenium had higher amounts of selenium circulating in their blood and significant decreases in their depression symptoms.

Try to get at least the recommended daily allowance for selenium: 55 micrograms a day for men and women.

Whole grains are an excellent source of selenium. By eating several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice, you can easily get 70 micrograms of selenium. Other foods rich in selenium include:

* Beans and legumes
* Lean meat (lean pork or beef, skinless chicken or turkey)
* Low-fat dairy foods
* Nuts and seeds (especially Brazil nuts)
* Seafood (oysters, clams, crab, sardines, and fish)

4. Eat fish several times a week.

Several recent studies have suggested that men and women have a lower risk of having symptoms of depression if they eat a lot of fish, particularly fatty fish like salmon, which is high in omega-3 fatty acids.

Omega-3s from fish seem to have positive effects on clinically defined mood swings such as postpartum depression, says Jay Whelan, PhD, head of the department of nutrition at the University of Tennessee.

Good sources of omega-3 fatty acids include:

* Herring
* Rainbow trout
* Salmon
* Sardines
* Tuna

5. Get a daily dose of vitamin D.

Does a little time in the sun seem to make you feel better? The sun’s rays allow our bodies to synthesize and regulate vitamin D.

Four recent studies showed an association between low serum levels of vitamin D and higher incidences of four mood disorders: PMS, seasonal affective disorder, nonspecified mood disorder, and major depressive disorder.

Researcher Pamela K. Murphy, PhD, at the Medical University of South Carolina says people can help manage their moods by getting at least 1,000 to 2,000 IU of vitamin D a day.

That’s significantly more than the RDA for vitamin D, which is 200 IU for adults under 50, 400 IU for ages 51 to 70, and 600 IU for people over 70.

Very few foods naturally contain vitamin D. So she recommends we get vitamin D from a variety of sources: short periods of sun exposure, vitamin D supplements, and foods.

Vitamin D can be found in:

* Fatty fish such as salmon, tuna, and mackerel
* Beef liver
* Cheese
* Egg yolks

But our primary source of dietary vitamin D is fortified foods, such as breakfast cereals, breads, juices, and milk.

6. Treat Yourself to 1 oz of Chocolate

“Small amounts of dark chocolate can be a physical upper,” says Becker at Johns Hopkins. “Dark chocolate has an effect on the levels of brain endorphins,” those feel-good chemicals that our bodies produce. Not only that, but dark chocolate also seems to have a heart-healthy anti-clogging effect in our blood vessels.

In one study from the Netherlands, Dutch men who ate 1/3 of a chocolate bar each day had lower levels of blood pressure and lower rates of heart disease. The chocolate also boosted their general sense of well-being.

How Foods and Beverages May Make You Feel Bad

Just as some foods can help you feel better, others can make you feel down. Here are ways to reduce the harmful effects of three foods that can drag you down.

1. Reduce foods high in saturated fat.

Saturated fat is well known for its role in promoting heart disease and some types of cancer. Now researchers suspect saturated fat also play a role in depression.

The link was found in a study called the Coronary Health Improvement Project, which followed 348 people between the 24 and 81. A decrease in saturated fat over a six-week period was associated with a decrease in depression.

2. Limit alcohol carefully.

That “feel-good” drink, alcohol, is actually a depressant. In small doses, alcohol can produce a temporary feeling of euphoria. But the truth is that alcohol is a chemical depressant to the human brain and affects all nerve cells.

Depending on the amount of alcohol consumed, people can go quickly from feeling relaxed to experiencing exaggerated emotions and impaired coordination.

It’s no coincidence that depressive disorders often co-occur with substance abuse, and one of the main forms of substance abuse in this country is alcohol.

3. Don’t go crazy with caffeine.

Caffeine can increase irritability a couple of ways.

* If the caffeine you consume later in the day disrupts your nighttime sleeping, you are likely to be cranky and exhausted until you get a good night’s rest.
* Caffeine can also bring on a burst or two of energy, often ending with a spiral into fatigue.

Some people are more sensitive than others to the troublesome effects of caffeine. If you are sensitive to caffeine, decrease the amount of coffee, tea, and sodas you drink to see if this helps uplift your mood and energy level, particularly in the latter part of the day.