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How Hard Is It to Stop Antidepressants?

AHA Publisher — Fri, 02 Dec 2022 08:00:18 +0000

Dr. Caroline Leaf – In this podcast (episode #435) and blog, I talk to clinical researcher and fellow at University College London Dr. Mark Horowitz on his own experience on psychiatric medication, the many myths surrounding antidepressants, safely withdrawing from psychiatric drugs, and so much more! Mark works in London as a Clinical Research Fellow in the NHS and an Honorary Clinical Research Fellow at UCL while training as a psychiatry. As well as his work in this field, he has also completed a PhD in the neurobiology of depression and the pharmacology of antidepressants at the Institute of Psychiatry, Psychology and Neuroscience at King’s College London. But Mark does more than study psychiatric medications. As he notes, “At the same time as researching the way in which antidepressants worked I have also been taking this medication since I was a medical student. It was not until 15 years later that I tried to come off this medication as I wondered whether it was responsible for the fatigue which had led to me being diagnosed with the sleep disorder, narcolepsy. When I tried to come off this antidepressant over 4 months I received a very abrupt education into antidepressant withdrawal symptoms. I experienced insomnia, panic attacks, dizziness, anxiety and low mood. This was nothing like the Woody Allen-level neurosis that had led me to start them in the first place – and I had experienced nothing like it before. It was also something that I had not been taught about at medical school or in psychiatry training. I soon learnt by reading the academic literature available that the psychiatrists and academics at the institution I had studied at and others like them around the world had little helpful to say about withdrawal effects from antidepressants – they recommended stopping the drugs over 2 to 4 weeks, and reported that the symptoms were mild and brief. Many prominent academics with close ties to pharmaceutical companies attacked academics and patients who complained of trouble coming off their antidepressants, accusing them of malingering, or seeking legal payments. Instead, the place where I found the most useful advice was online peer-support websites (especially Surviving Antidepressants) filled with people trying to come off their antidepressants. There I found people describing the exact same symptoms I had experienced: like me, their symptoms were neither mild, nor brief. And this was not a handful of people – instead I found tens of thousands of people with near identical complaints. None seemed to be malingerers, in it for a buck or ignorant – they all had been told by doctors that there would be no major issue in coming off their medication and all had been given unhelpful advice by their doctors to come off in just a few weeks. Even more helpfully for me, these online groups described a better way to come off antidepressants: going down by small amounts, that become smaller and smaller as the total dose got lower, and going down to very tiny amounts before completely stopping. I am using this method to come off the antidepressant I have been on for so many years, as well as the other psychiatric drugs I ended up being prescribed, in what I now see as a prescribing cascade, where adverse effects led to more medications. Reducing my medication has greatly improved the tiredness, problems with memory and concentration that have plagued me for years (and for which I was given psychiatric and neurological explanations).” Indeed, based on his research and experience, Mark has written an excellent paper about how to come off antidepressants that was published in The Lancet Psychiatry and widely reported. He also works with other doctors and the public how to teach people how to safely taper off antidepressants and other psychiatric medications based on his own personal and professional experiences, and the realization that he has been “misled on how difficult it is to stop psychiatric medications”. Mark has dedicated his career to “re-evaluating the other information he has taken for granted about psychiatric medications, how they work, what they are treating and what their long-term effects might be” and helping people who are suffering find ways to heal and be at peace within their own minds. Mark is also one of the authors of the groundbreaking study on the serotonin depression myth that recently made headlines around the world. As mentioned in my interview with journalist and mental health advocate Robert Whitakerand my interview with psychiatrist, researcher and professor Dr. Joanna Moncrieff, the chemical imbalance theory has been around for a long time. From the 1970s, drug companies and many mental health professionals have largely marketed psychiatric drugs as anti-psychotic, anti-depressive, or anxiolytic (anti-anxiety)—cures combating a particular disease, notwithstanding the lack of evidence for chemical imbalances or other pathologies related to mental illness. This was recently highlighted in the groundbreaking systematic review study led by Dr. Mike Horowitz, Dr. Joanna Moncrieff and their team. As they note in their study on the serotonin theory of depression (alongside many other mental health professionals and advocates), the chemical imbalance approach is shaped by the assumption that symptoms of depression and other mental health issues are caused by a brain chemical abnormality, and that psychotropics like anti-depressants help rectify this abnormality and improve mental health. Even though this hypothesis dominates the way we think about mental health, we have no evidence that it is the best way to understand mental issues, as Mark and his team point out. First, there is no strong evidence that mental struggles like depression, for example, is associated with any particular biochemical abnormality. Moreover, we do not know if the drugs we use work in this way, i.e. correcting biochemical imbalances. This is due to the fact that the mental health drugs we use are psychoactive. They cross the blood-brain barrier and change the normal state of the brain, which means they can change our feelings, thoughts, perceptions and even behaviors, just in the same way a substance like alcohol can (as Dr. Moncrieff discussed in our interview). As Mark, Joanna and the other authors of the study note in their article in the journal Molecular Psychiatry, “the main areas of serotonin research provide no consistent evidence of there being an association between serotonin and depression, and no support for the hypothesis that depression is caused by lowered serotonin activity or concentrations”. If we do not have good evidence that psychiatric medications like antidepressants do not work by correcting or reversing a chemical imbalance in the brain that causes depression, it is important that we review the way we use their drugs, many of which may even cause chemical imbalances in the brain, and can have many negative side effects (like the ones Mark himself experienced) that, unfortunately, are often just assumed to be the result of the mental condition returning. This is why he is passionate about helping people safely withdraw from these medications. As Mark notes, there is actually very little official guidance on how to stop psychiatric medication safely. There has been very little research on this subject, although, thankfully, this is changing, not least through the work done by Mark and other professionals like him. The key thing to understand about withdrawal is that“no one should stop their antidepressant medication abruptly—this can be dangerous and is known to cause withdrawal effects, which can be severe and long-lasting in some people, especially those using the medications long-term. If anyone is considering this choice…discuss it with your doctor and, if you go ahead, to undertake a gradual and supported reduction as advised by recent Royal College of Psychiatry guidance.” There are ways to withdraw from psychiatric drugs safely, which Mark has written extensively about including in a recent paper about how to come off antidepressants, although this should always be done under the guidance of an appropriate medical professional. When withdrawing, there are several key points to consider: Come off psychiatric medication SLOWLY. Go down in SMALL AMOUNTS. It is very important to understand that very small amounts of any kind of psychiatric medication can have large effects on the brain. It is important to note that with psychiatric drugs you can reduce higher doses a lot quicker than lower doses. For lower levels, people often use tapering strips or liquids to reduce the drug by very small amounts over time. This is why it is important to make smaller and smaller reductions over time as you get down to lower doses (by proportion), based on the effect these doses have on the brain. It is necessary to take a flexible approach as everyone’s situation and past history is different, and avoid switching between certain drugs as much as possible. There are different ways to decrease doses, which should be done under the guidance of a medical professional. These include dividing tablets, using a liquid version of the drug and a syringe, and using compounding pharmacies to order smaller doses or tapering strips. There are also great sources of information like Mad in America, Rxisk, ISEPP and other patient-run websites (like the kind Mark mentions) that seek to provide people with helpful information and address all parts of the human experience, not just our biology. To read the original article click here.

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Discover 10 Ways to Deal With Doom Fatigue

AHA Publisher — Wed, 09 Nov 2022 08:00:48 +0000

Stephanie Woods via NaturalHealth365 – It’s everywhere you look these days, doom and gloom, and the world is falling apart. It’s on the television, social media, newspapers, magazines, and on the lips of just about everyone you meet, from your best friend to the gentlemen in the checkout line at the grocery store. They’re all talking about how the economy is tanking, out-of-control immigration, scary pandemics, rising homelessness, increasing government overreach, and people hating each other for the political party they support, the religion they choose, and the car they drive. Sometimes it seems like all this drama sucks the air right out of the room, and if you’re like many people, you probably wish you could just turn it off and breathe for a while. But you can’t. It is relentless and pervasive, and you feel so overwhelmed and anxious. You need a break. What you need a break from is “doom fatigue.” “Doom Fatigue” Leads to Sleep Issues, Anxiety, and More A person with doom fatigue feels overwhelmed because they are bombarded with one negative or stressful event after another within a short window. Because it is constantly put before them in one form or another, they may perceive that the issue is bigger or worse than it really is. The main reason is that they are constantly receiving input about it, hearing reports and discussions about it from a number of sources. This can result in obsessive thoughts that can lead to depression, anxiety, sleep problems, and increased stress that can affect blood pressure, heart conditions, and other stress-related health issues. The human body was not meant to be in a permanent fight, flight, or freeze status; that is too taxing on the organs. To escape or avoid all of that, some people will shut it all down completely, refusing to look at any news outlets or listen to any reports. Unfortunately, this complete avoidance can also be detrimental because they could miss vital information that they need to know. It is a delicate balance, but there are ways to manage it all without suffering from information overload and succumbing to doom fatigue. Discover 10 Simple Strategies for Managing Doom Fatigue There are ways you can manage doom fatigue and stop feeling like you have a little black cloud hovering over you. Some of these tips may be hard at first, but it’s important to stick to them. You will be healthier and happier as a result. Narrow your pool of sources. Bombardment starts because the information is coming from everywhere. Control the bombardment and choose only a few sources that you trust and only get your information from there. Find other ways to occupy your mind. Read a book, do crafts, play a video game, paint, work in the yard – do something that will occupy your mind so you aren’t contemplating the issues that overwhelm you. Get your head out of the game. Shut it down and walk away for a while. Stop engaging with the topic, watching every YouTube video, and reading every social media post about it. Give your mind and your body a break. Walk away from it for a while. Schedule your news check-ins. Resolve to only reading the news or viewing news videos at certain times of the day. Avoid when you first wake up and right before you go to bed. Instead, opt for mid-morning and early evening or some schedule like that. Get social in person. Get off social media. Get off your devices. Go out and talk to real live human beings. Hang out with friends, join a club, or take a class. Just do something to get you in the presence of other human beings in real time. Stay away from the comments! When you are reading articles or watching videos online, do yourself a huge favor and stay away from the comments. That is where facts really get tangled, and emotions run high. It isn’t worth it, and most of the time, there is no profit in it at all. Assess your assumptions. Take some time to reflect on your assumptions and beliefs. Challenge them and examine them to see if they hold water or if they have just become a habit. Then, it may be time to let them go. Put down the device. Do yourself and your family a favor and put down your device. Don’t use it while eating, right before bed, or as soon as you wake up. Give your brain a break. There are more than enough hours in a day to be able to spend time on your device, but it should not be all day. Put it down and engage with the real people in your life. Focus on the things you can control. If you can’t control it, then worrying is wasted energy. Instead of looking at where you are powerless, look at the areas that you can control and focus on them. Take care of yourself. Eat right, exercise, get plenty of sleep, stay hydrated, and practice stress management strategies. Taking care of yourself will make it easier for you to manage your doom fatigue until it isn’t even an issue any longer. Sources for this article include: ActivistPost.com HBR.org To read the original article click here.

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Natural Compound Boosts Serotonin Levels, Supports Healthy Weight, New Study Suggests

AHA Publisher — Mon, 24 Oct 2022 07:00:48 +0000

Lori Alton via NaturalHealth365 – According to the Centers for Disease Control, a shocking 73 percent of American adults are currently either overweight or obese – setting the stage for soaring rates of type 2 diabetes and nonalcoholic fatty liver disease. In addition, experts report that the incidence of major depression – with symptoms of fatigue, anxiety, and insomnia – is on the rise in the United States as well. What could be behind this epidemic of less-than-optimal physical and psychological health? Many researchers believe that low levels of serotonin – a neurotransmitter needed for normal appetite, restful sleep, and stable mood – can play a role. Recent studies highlight the potential of a natural compound, 5-HTP, to enhance serotonin and promote well-being. In fact, a 2020 trial suggested that 5-HTP could help ease symptoms of depression – while other research has showcased its ability to encourage healthy eating habits. Let’s take a closer look at some of the possible benefits of 5-HTP. Serotonin-Producing 5-HTP May Reduce Unhealthy Food Cravings and Decrease Appetite 5-HTP, or 5-hydroxytryptophan, is made in the human body from tryptophan, an amino acid found in various foods, including poultry, milk, and bananas. (Unlike tryptophan, 5-HTP does not exist naturally in food. 5-HTP supplements are derived from an African plant known as Griffonia simplicifolia). After animal studies showed that 5-HTP appeared to reduce depression-induced excessive food intake, researchers began studying its effects on humans. In a 2017 study published in Brain and Behavior, participants were given either 5-HTP or vitamin C before undergoing MRI scans – and the results were fascinating. The researchers found that a “brain response for protein-rich foods” was more likely to occur in the 5-HTP group. In other words, the 5-HTP appeared to stimulate an inclination for healthier fare! (High-protein foods are more likely to help a person maintain a healthy weight than other choices, such as sugar- and fat-laden processed foods). Another controlled study showed that four weeks of using a 5-HTP oral spray led to greater feelings of fullness for overweight female participants, allowing them to decrease food intake and exhibit small but statistically significant reductions in body mass. The good news: While it’s by no means a “silver bullet” against obesity, 5-HTP may suppress appetite and reduce cravings for unhealthy foods, thereby helping to support a weight loss journey. 5-HTP Shows Promise in Enhancing Mood Low levels of serotonin (also known as the “feel-good” chemical) have been linked to depression and anxiety – leading some experts to speculate that serotonin-producing 5-hydroxytryptophan can help address these problems. In a recent controlled trial published in the European Journal of Neurology, researchers found that 50 mg of 5-HTP daily for a month caused significant improvements in depressive symptoms when compared to placebo. In fact, some researchers even maintain that 5-HTP may work as well as prescription medications to treat patients with mild-to-moderate depression. 5-HTP is believed to be particularly useful for patients who are resistant to pharmaceutical drugs or who have problems tolerating the side effects. Another “plus” for this calming compound is its ability to affect serotonin levels swiftly – unlike prescription antidepressants, which can take weeks to reach full effectiveness. “Catch More Zzzzs” – 5-HTP Boosts Levels of the “Sleep Hormone” Serotonin can be converted in the body into melatonin, a hormone important in regulating sleep. As 5-hydroxytryptophan spurs serotonin production, scientists believe it may enhance melatonin levels as well. While more research is needed, one promising 2018 study examined the effects of a combination of 5-HTP and GABA (gamma-aminobutyric acid, a neurotransmitter with calming effects). The team found that the combination helped to induce sleep, enhance sleep quality and support longer sleep duration – all encouraging findings for those struggling with insomnia and sleep disturbances such as night terrors, interrupted sleep, and sleepwalking. By the way, 5-HTP may also help reduce the frequency and severity of migraine headaches and relieve the muscle pain, sleep problems, and fatigue that can accompany fibromyalgia. 5-HTP May Soothe Jangled Nerves and Restore Restful Sleep Naturally Opt for a high-quality formulation from a reputable vendor. The label should clearly display a USP or NSF seal, which ensures that the product is free of impurities. Natural healers typically recommend 5-HTP amounts ranging from 50 mg to 400 mg a day – but consult your integrative physician before supplementing. (Important: Don’t attempt to treat depression, or any other condition, with 5-HTP unless you are under the guidance of a qualified physician. It may interact negatively with certain antidepressants and sedative medications, increasing the amounts of serotonin in the body to excessive levels). While researchers are still investigating the effects of 5-hydroxytryptophan, some users swear by its ability to promote sleep, regulate appetite, soothe anxiety and promote a calm, stable mood. This intriguing natural supplement certainly deserves further exploration. Sources for this article include: Healthline.com NIH.gov MedicalNewsToday.com CDC.gov To read the original article click here.

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Jujube Fruit Benefits Include Better Digestion and Immunity

AHA Publisher — Fri, 08 Apr 2022 07:00:51 +0000

Annie Price, CHHC via Dr. Axe – I bet you’ve heard of the candies known as jujubes, juju fruits or Jujyfruits. Despite having “fruits” in their names, these variations of chewy, colorful, artificially flavored candies are anything but healthy. So why do these unnatural products have the same name as the natural exotic fruit — jujube fruit — that’s loaded with health benefits? According to food historian Charles Perry, some candies originally contained jujube fruit juice. At the turn of the century, it was common for people to use these candies for chest complaints. They were especially popular in theaters when moviegoers didn’t want their coughs to disturb fellow viewers. Today, candies called “jujubes” unfortunately don’t contain any actual jujube juice — however, the good news is that jujube fruits are alive and well. Also called red dates, jujube can be eaten fresh, raw or infused into tea. Believe it or not, this fruit has been consumed for its health benefits for nearly 2,500 years! Let’s find out why. What Is Jujube Fruit? Jujube fruits (Ziziphus jujuba) come from the small shrub known as the jujube tree. This tree is a species of Ziziphus in the buckthorn plant family (Rhamnaceae), which means it’s related to many other plants, vines and shrubs, some of which also have medical uses. The fruits that grow on the Ziziphus jujuba plant are technically types of drupes or stone fruits. It’s believed that there are as many as 400 cultivars of the this fruit. The jujube tree originated in China, where jujubes have been cultivated for over 2,500 years. (Some records show as long as 4,000 years.) Today they’re most popular in places such as China, Korea, India, Japan and the Middle East. They’re also commonly called red dates, Chinese dates, Korean dates or Indian dates. Similar to an olive or small date in size, jujube fruit has the texture and crisp, bright flavor of an apple. While fresh jujubes have flesh that tastes similar to an apple, dried jujube tastes much sweeter, similar to dates, and has an impressive nutritional profile. What is jujube fruit good for? In traditional medicine, the fruits, seeds and bark of jujubes have been used to treat mental health issues, including anxiety and trouble sleeping/insomnia. This fruit can also be used for digestive support, including as an appetite stimulant or digestive aid. Here are some other interesting facts about the jujube plant: Jujube trees came to the U.S. in the early 1900s when the first varieties were introduced to growers by the United States Department of Agriculture. Smoked jujubes are eaten in Vietnam and are referred to as black jujubes. In Jordan, Lebanon and other Middle Eastern countries, it’s eaten as a snack or alongside a dessert after a meal. In the U.S., Jujubes is a brand name of a particular type of candy, but in Canada and India the word “jujubes” is generic and describes many similar candies. Ziziphin, a compound in the leaves of the jujube, suppresses the ability to perceive sweet taste. Jujube fruit tea is a welcome drink in Korean culture. Jujube is highly regarded as a sedative in Traditional Chinese Medicine. Nutrition Facts Like other dried fruits, such as dates and dried berries, jujube fruit contains plenty of essential vitamins and minerals, especially vitamin C and manganese. It’s also rich in phytonutrients including: bioflavonoids polysaccharides polyphenols saponins nucleotides triterpenoids According to the USDA, 50 grams (approximately a half-cup serving) of dried jujube fruit contains about: 140 calories 36 grams carbohydrates 2 grams protein 3 grams fiber 15 milligrams manganese (650 percent DV) 109 milligrams vitamin C (121 percent DV) 2.5 milligram iron (14 percent DV) 0.1 milligram copper (13 percent DV) 34 mg phosphorus (5 percent DV) 108 milligrams potassium (4 percent DV) Benefits 1. Immune Support and Cancer-Fighting Abilities Juices extracted from jujubes have demonstrated potential at inhibiting certain types of cancerous cells, including ovarian, cervical, breast, liver, colon and skin cancer cells. One study in particular conducted in Iran tested the water extract of dried jujube fruit for possible anticancer effects and induction of apoptosis (automatic cell death) of human tumor cell lines. Using DNA fragmentation analysis, researchers found that ziziphus jujubaextract suppressed human tumor cell lines, especially a leukemia line. Due to rich supply of antioxidants, overall, scientific studies show jujube’s impressive ability to help kill off tumor cells, making jujube fruit a potential cancer-fighting food. 2. Insomnia Treatment Jujubes and their seeds are used in Chinese medicine to treat common sleep troubles like insomnia. They contain compounds known as flavonoids, saponins and polysaccharides, which animal studies show gives jujube the ability to act as a natural sedative and has a soothing effect on the entire nervous system. One study out of China found that saponins in ziziphus jujuba demonstrated an effective sedative and hypnotic function, which can be used to help sleep. Therefore, a cup of jujube tea before bed might be just the ticket to a restful night’s sleep and help treat insomnia without drugs. 3. General Gastrointestinal Benefits Jujube fruit has traditionally been utilized as a puree, paste, tea or soup to improve digestion. A study published in the Journal of Agricultural and Food Chemistry showed that an adequate consumption (defined as 40 milligrams per day) of jujube each day can improve the gastrointestinal environment and reduce the exposure of intestinal mucosa to toxic ammonia and other harmful compounds. Is jujube fruit good for kidney patients? Research suggests it may be. In certain studies, when adults consumed jujube extract daily, some experienced improved kidney function due to declining the levels of creatinine and urea, thereby limiting the risk for damage to the kidneys. 4. Help With Chronic Constipation Relief A specific gastrointestinal benefit of jujube is relief from chronic constipation. A study published in Digestion investigated the safety and efficacy of an extract of jujube on people with prolonged transit time, which is indicative of constipation. Subjects received liquid Z. jujuba or placebo for 12 weeks. The study concluded that jujube extract may be an effective and safe treatment for chronic constipation because many people in the treatment group experience improvements in constipation symptoms, such as decreased transit time. 5. Supports Cognitive Health, Plus Uplifting and Calming Jujubes are known for having a soothing effect on the mind and body. That’s exactly why they’ve been traditionally used as a natural antidepressant, anti-anxiety and anti-stress medicinal food. The seeds of the jujube fruit have been specifically implicated in reducing anxiety in animal subjects. Results from one study published in the Journal of Ethnopharmacology suggest that jujube seed extract has anti-anxiety effects at a lower dose and sedative effects when used at a higher dose. Unfortunately, there are currently no human studies on the sedative or anxiety-reducing effects of jujube, but the animal research has been encouraging to date for jujube’s potential as a natural stress reliever. Another potential benefit is supporting cognitive health. A 2017 study found that jujube possesses neuroprotective activities, including protecting neuronal cells against neurotoxin stress, stimulating neuronal differentiation, increasing expression of neurotrophic factors, and promoting memory and learning. This is due to its rich supply of antioxidants and anti-inflammatory compounds that defend against oxidative stress, which can damage the brain. 6. Rich in Disease-Fighting Antioxidants and Vitamin C As both a high-antioxidant food and vitamin C food, jujube consumption is an excellent way to increase your intake of key nutrients. Antioxidants are nutrients that block damage caused by free radicals. Excessive levels of free radicals in the body are linked with an accelerated aging process as well as more serious health concerns, like cancer and heart disease. Since our bodies can’t produce vitamin C on their own, it’s essential that we make sure we get enough vitamin C in our diets. Having just under a half cup of fresh jujubes fulfills over 100 percent of your daily vitamin C requirement. That’s a pretty easy and tasty way to fight free radical damage and stave of disease. Vitamin C is also key to healthy skin and hair, while helping heal wounds and injuries to the body more quickly. Additionally, vitamin C and other compounds found within this fruit are thought to have natural antibacterial and antimicrobial effects. 7. Heart Support and Blood Pressure Helper Jujube provides nutrients that have anti-inflammatory effects and that may help keep your blood pressure at healthy levels, including potassium, manganese and antioxidants. Jujube’s manganese could potentially play a role in controlling blood pressure due to its anti-oxidative functions, while potassium is helpful for keeping the blood vessels relaxed, which promotes healthy blood flow. Additionally, these fruits have historically been considered medicinal because they can help treat “blood deficiency.” Today, we know that dried fruits provide iron and other nutrients that can defend against anemia, fatigue, weakness and poor immune response. The blood-nourishing functions of jujube, due in part to flavonoids, polysaccharides and triterpenoid, can generally help support a healthy cardiovascular system and metabolic functions. Risks and Side Effects There have not been many negative jujube side effects reported, especially when consumed in normal food amounts, unless you have an allergy. Still, there are a few potential precautions to take. If you have an ongoing health condition or are on medication, check with your doctor before using this food medicinally. This is especially important if you take antidepressant medications, such as serotonin-norepinephrine reuptake inhibitors, which may be impacted by the effects of jujube fruit. Jujube might also affect blood sugar levels, so monitor your blood sugar closely if you have diabetes and take medications to control it. How to Use (Plus Recipes) Unfortunately, in the U.S. jujubes aren’t easily found in grocery stores, but they’re often in Asian specialty stores that import exotic fruit. If you purchase raw jujube fruit, look for ones that are unblemished, firm and full. They should be greenish-yellow to yellowish-red in color with a smooth skin. As the jujube matures, its reddish skin darkens to maroon and then to purplish-black and begins to wrinkle like a date. This why it’s also commonly known as the red date or Chinese date. How do you eat jujube fruit? Fresh jujube fruit can be eaten raw or used in place of apples in any recipe. Simply peel the skin and remove the single seed inside to use jujubes in an apple recipe. Jujubes can also be boiled, baked, stewed or dried. Traditionally, they’re commonly used to make a puree or paste that can be added to dishes for additional flavor, sweetness and health benefits. Some people also use jujubes to make vitamin C-rich jam. Raw, fresh berries last for about three to four days at room temperature or for a couple of weeks when refrigerated. Dried berries stored in an airtight container away from heat and light can last for several months. How many jujubes can you safely eat? Stick to about a half-cup serving of dried jujube per day or about one cup of raw fruit. Recipes: Aside from snacking on fresh or dried jujubes, you can also use jujubes in place of apples in any recipe. Try making Homemade Jujube and Ginger Tea using dried jujubes, which is very calming and delicious. Some other yummy jujube recipe ideas include: Samgyetang aka Korean Ginseng Chicken Soup Rice Pudding with Jujube Fruit Mochi-Stuffed Jujubes Conclusion While not as popular in the U.S or Europe as they are in Asia and the Middle East, jujube fruit (ziziphus jujuba) makes a tasty and nutrient-boosting snack. The fruit is loaded with vitamin C, manganese and certain antioxidants, and can be used in place of apples in recipes. Jujube tea is an excellent calming beverage that can also help with insomnia and anxiety. These fruits have been shown to be an effective and safe alternative to harsh and side effect-ridden over-the-counter laxatives. Whether you have chronic constipation or want to improve your general gastrointestinal function, they can help. Research has shown that jujube fruit have potential anticancer, sleep-promoting and mood-improving effects. To read the original article click here.

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New Study Shows That Treating Insomnia with Cognitive Behavioral Therapy Can Prevent Major Depression in Older Adults

AHA Publisher — Wed, 01 Dec 2021 08:00:09 +0000

University of California, Los Angeles (UCLA), Health Sciences via Newswise – LOS ANGELES (Nov. 24, 2021) — A new study led by researchers at UCLA Health has found that cognitive behavioral therapy (CBT-I) prevented major depression, decreasing the likelihood of depression by over 50% as compared to sleep education therapy in adults over the age of 60 with insomnia. Their findings, reported today in JAMA Psychiatry, could advance public health efforts to effectively treat insomnia and prevent major depression disorder (MDD) in older adults – a growing population that is projected to rise from about 54 million Americans aged 65 and older today to about 86 million in 2050. More than 10% of community dwelling adults older than 60 years will experience a major depression later in life in any given year. Late-life depression increases the risk of health conditions such as heart disease and high blood pressure, cognitive decline, and suicide particularly in men. Despite its prevalence in older adults, depression often goes undiagnosed and untreated. And, even among those who receive treatment, only about one-third get better or achieve remission. “Given that older adults account for nearly 20% of the U.S. population and are the most vulnerable for health risks associated with depression, effective depression prevention is urgently needed,” said Dr. Michael Irwin, lead author of the study and the director of the Cousins Center for Psychoneuroimmunology at the Semel Institute for Neuroscience, and a Professor of Psychiatry and Biobehavioral Sciences at the David Geffen School of Medicine at UCLA. “Insomnia more than doubles the risk for major depression. By targeting insomnia and effectively treating it with CBT-I, depression can be effectively prevented by over 50% in community dwelling older adults with insomnia.” Insomnia, a condition where people have difficulty falling and staying asleep, occurs in nearly 50% of adults 60 years of age or older and when it occurs, the risk of depression is more than doubled. Although various types of sleep medications are often used to treat insomnia, they provide only temporary relief and pose a risk for daytime side effects such as prolonged drowsiness or headache, and dependency. Accordingly, CBT-I is recommended as the first line of treatment for people with insomnia and has been highly effective in its treatment. This type of therapy typically centers around working with a therapist to help identify and change inaccurate or distorted thinking patterns, emotional responses, and behaviors. But how well CBT-I works to prevent major depression from occurring in older adults with insomnia has been uncertain. Prior studies showed CBT-I has benefit in treating insomnia and depressive symptoms, but it was not known whether selectively targeting insomnia, a known risk for depression, would prevent it in older adults with insomnia but without depression. To find out, the researchers enrolled 291 adults 60 years and older with insomnia but who had not experienced any depression for 12 months or longer, randomly assigning half the group to receive CBT-I by a trained psychologist, with the other half to receive sleep education therapy (SET) from a public health educator. SET includes education about sleep, healthy sleep habits and the impact of stress on sleep. Both groups received weekly 120-minute group sessions for two months and then underwent follow-up for three years. Over the course of 36 months of follow up, participants completed monthly questionnaires to screen for symptoms of depression and/or from insomnia and were diagnostically interviewed every six months to determine whether an episode of clinical depression had occurred. Key findings showed that depression occurred in 25.9% of the older adults in the SET control group during follow-up, whereas depression occurred in only 12.2% in the CBT-I group, a 51% reduction in the risk of depression with CBT-I treatment. Second, remission of insomnia that was continuously sustained during follow-up was more likely in the CBT-I group as compared to SET. Among those who received CBT-I and had sustained remission of insomnia, the likelihood of depression was reduced by 83%. Depression occurred in over 27% of the older adults in the SET group who did not have insomnia remission, whereas depression occurred in less than 5% of those in the CBT group who achieved insomnia remission. These findings suggest that treatment with CBT-I provided significant benefit to prevent incident and recurrent major depressive disorder in older adults with insomnia and that it did so by treating insomnia, a known risk factor for depression. “Our study was one of the largest selective prevention trials with the longest follow up to show that treatment of insomnia, a modifiable risk factor for depression, can robustly prevent the onset of a clinical episode of depression in older adults with insomnia who were not depressed at entry,” said Dr. Irwin. “We also showed that CBT-I produced sustained remission of insomnia. Treatment of insomnia, along with prevention of depression, taken together, could have huge public health implications in reducing health risks, suicide and cognitive decline in older adults.” To read the original article click here.

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Will Peanut Butter Help You with Insomnia? Do Alcohol Wipes Stop Nausea?

AHA Publisher — Thu, 23 Sep 2021 03:00:51 +0000

Walla! via The Jerusalem Post – Suffering from nausea, stress or frequent insomnia? Dr. Anthony Yuan, 48, from Detroit, Michigan has folk remedies that he says “really work.” In a TikTok video, he touched on each of these issues and suggested ways to manage them. Some of his methods were criticized by people who question their effectiveness, while others have tried some and admit that his tips work. Yuan shared the tips in a video called “Body hacks that really work” that went viral with 3.3 million views on TikTok. He also shared the video with his 795,000 Instagram followers. The certified plastic surgeon-called “America’s holistic plastic surgeon,” showed his first trick: a method to stop nausea. In the video he said to spread out an alcoholic wipe and then hold it up near your face. Doctors and nurses use it all the time to manage nausea. He’s right: A 2015 study published in the Annals of Emergency Medicine found that inhalation of isopropyl alcohol vapors reduced nausea by more than 50% compared to other drugs, including anti-nausea drugs given to chemotherapy patients. The researchers couldn’t find a clear explanation for this, but said that it may disrupt the sense of smell, or distract one from feeling nauseous, which means that the same effect may be achieved with other strong odors. His next tip, which might help insomniacs, is to eat a teaspoon of peanut butter before bed. Yuan said, “Peanut butter contains tryptophan to help you fall asleep.” Indeed, studies have found that the amino acid tryptophan is one of the substances involved in serotonin production in the brain that makes it easier to fall asleep. He also shared a quick fix to get rid of numbness in your hand when it gets numb and tingly. He said to rock your head from side to side a few times. This will soothe your neck and make the prickly feeling go away. The doctor ended the pointers with a quick tip for dealing with stress: “Try closing your eyes, inhale for a count of four and then exhale for a count of eight. Do this a few times and you’ll feel so much better,” he said. At the end of the video, the doctor asked his followers for their opinions and they had lots to say. Another was skeptical: “An alcoholic wipe will remind me of all the times I’ve vomited vodka in my life. Maybe in my case it will help less.” Many admitted that they would try the peanut butter trick the next time they had trouble falling asleep. However, others indicated that they were allergic and wanted to ask about substitutes. To read the original article click here.

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Sleep Better and Reduce Stress with THIS Ayurvedic Herb

AHA Publisher — Mon, 20 Sep 2021 07:00:17 +0000

Karen Sanders via NaturalHealth365 – Given the relentless pace and pressures of modern life, it’s not surprising that conditions such as anxiety and insomnia are at near epidemic levels. In fact, the U.S. Centers for Disease Control and Prevention (CDC) notes that between 50 and 70 million American adults currently suffer from sleep disorders. In addition to causing impaired concentration and daytime fatigue, sleep disorders exact a grim toll in increased automobile and industrial accidents, as well as raising your risk for dangerous conditions such as high blood pressure, obesity, diabetes, depression, and cancer. Ashwagandha Improves Sleep and Fights Stress, According to Studies Integrative healthcare providers and Ayurvedic healers have long known the calming effects of the root of the ashwagandha shrub – a member of the nightshade family also referred to as winter cherry and Indian ginseng. Ashwagandha is revered in Ayurveda as a “rasayana,” or a “royal herb” – that can boost the immune system, help the body adapt to stress, and prolong life. For centuries, ashwagandha has been suggested not only to treat infectious diseases, fevers, and inflammatory conditions but also to elevate mood, fight panic attacks, reduce anxiety and depression and alleviate insomnia. In fact, a clue to the calming effect of ashwagandha can be found in the second part of its scientific name, Withania somnifera; the word arises from the Latin word “somnus,” or sleep. Of course, Western medicine has been slow to acknowledge the therapeutic potential of ashwagandha – with, quite frankly, many doctors unaware of the herb’s effects. But recent scientific studies have caused medical researchers to join natural healers in recognizing the healing power of ashwagandha. Animal and human studies have demonstrated that ashwagandha has anti-inflammatory, antioxidant, adaptogenic, antipyretic, and antimicrobial (germ-fighting) benefits as well as anti-anxiety and mood-elevating capabilities. How Does Ashwagandha Relax the Body and Mind? According to medical researchers, ashwagandha owes its relaxant properties to a group of alkaloids called withanolides. Other constituents – including other alkaloids called sitoindosides, along with saponins and assorted minerals – may also play a role in producing a state of relaxation. Ashwagandha works as a calming agent on the central nervous system, causing sensations of tranquility and relaxation – making sleep easier to achieve. What Does Scientific Research Tell Us? In one well-designed clinical study published in 2009 in the peer-reviewed journal PLoS One, 300 milligrams of ashwagandha root were given – twice daily – to subjects who had been diagnosed with moderate to severe anxiety; a control group received standard psychotherapy aimed at reducing anxiety. Evidence about the properties of ashwagandha came when results were compared – using the Beck Anxiety Inventory as a diagnostic tool – researchers found that the group treated with ashwagandha received a much greater clinical benefit with anxiety reduction of up to 50 percent more than the group that had received psychotherapy. In a recent study published in the Indian Journal of Psychological Medicine, 64 subjects with a history of chronic stress took either placebo or 300 milligrams of ashwagandha extract – once a day. After 60 days, the ashwagandha subjects reported up to 44 percent lower scores on the ‘Perceived Stress Scale’ compared to the placebo group. They also had substantial reductions in serum levels of cortisol, a stress hormone. The team concluded that ashwagandha is a safe and well-tolerated treatment for reducing stress and improving quality of life. Ashwagandha Proven to Be Just as Good as Anti-Anxiety Drugs In a 2000 study published in Phytomedicine, the calming effect of ashwagandha on animals was equal to that produced by the prescription anti-anxiety medicine lorazepam – sold under the trade name Ativan. The team concluded that the use of ashwagandha was supported for the treatment of clinical anxiety and depression. In contrast to Ativan — which can cause side effects such as nightmares, headaches, and depression, plus it can be physically addictive – ashwagandha features no reported adverse effects in studies. What Is the Best Way to Take Ashwagandha? Powdered ashwagandha root is available at health food stores and online – the serving size for most studies has been 300 milligrams per day. Many natural health experts suggest making a tea by boiling about 1 teaspoon of the powdered root for 15 minutes; drink up to 3 cups a day. You can also take ½ – ¾ of a teaspoon of ashwagandha tincture daily; some people may do well with more. Naturally, you should consult a trusted medical health professional before using ashwagandha to help improve anxiety or insomnia. There are no serious adverse effects reported with ashwagandha, but – as with any substance – allergic reactions are possible. So, don’t use ashwagandha if you are allergic to potatoes, tomatoes, peppers, or other members of the nightshade family. For sleeplessness stemming from anxiety and depression, ashwagandha may well be the remedy of the future, bringing gentle, natural, drug-free relaxation without negative side effects. Sources for this article include: NIH.gov NIH.gov NIH.gov NIH.gov To read the original article click here.

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The Secret of People Who Can Function Well on Only a Few Hours of Sleep

AHA Publisher — Tue, 14 Sep 2021 07:00:03 +0000

Walla! via Jerusalem Post – Some people can sleep only four hours a night and it won’t hurt them at all. What is short sleep syndrome and how do you know if you have it? From a very young age we’re taught how important sleeping enough hours is for us to properly function during the day, with a general rule that eight hours per night is ideal. As we get older, our commitments multiply and the burden of life increases, and then we try to at least reach the minimum threshold of six hours of sleep a night. There are many studies that show how sleeping less than a minimum of six hours might damage our health and quality of life in a variety of ways, from difficulty concentrating to affecting hunger cues and metabolic mechanisms to shortening life expectancy and increasing risk of serious medical conditions such as stroke and dementia. Yet, there are people who can function really well even with less than six hours of sleep, without suffering consequences such as fatigue, drowsiness and lack of concentration during the day. Who Are They and What Do They Know That We Don’t? People with short sleep syndrome can sleep four-six hours a night and still function flawlessly. This isn’t a very common syndrome; it’s estimated that only 1% of the population have it, but some people who claim to belong to this group are probably very familiar to you: Former US President Barack Obama… and Jack Dorsey, the man who established Twitter. Although a high percentage of people report that they routinely settle for a night sleep of less than six hours, only a few of them actually have short sleep syndrome, at least clinically. The reason is that not everyone who is used to sleeping less than six hours is really functioning at their best the next day. Dr. Paula G. Williams, a professor of clinical psychology at the University of Utah, a prime researcher of this syndrome, says she has identified several other characteristics of people with the syndrome, which may help determine whether it’s really short sleep syndrome or just unsatisfactory sleeping habits. As mentioned, the main symptom that characterizes the syndrome is people who regularly and consistently sleep less than six hours a night yet don’t suffer from any decrease in function during the day and feel completely fresh from their short nightly rest. In addition, according to Williams, “they are characterized by hypomania, impulsivity and a higher-than-average reward threshold. They also tend to take part in activities with a high stimulus level, which helps them overcome fatigue or drowsiness.” Dr. Williams explained that short sleep syndrome is very different from other sleep disorders such as insomnia. For example, people with insomnia will also suffer from high levels of anxiety: “People with insomnia often report fatigue, lack of freshness and lack of satisfaction from a short sleep cycle,” she said. How Is it Diagnosed? The truth is, most people with short-term sleep syndrome don’t turn to a specialist for a diagnosis for the simple reason that it doesn’t disrupt their daily schedule and doesn’t significantly harm their health, according to Dr. Lynn Schoenberg, a psychiatrist and lecturer at Yale University School of Medicine. However, she said that for those who sleep less than six hours a night regularly it’s still advisable to consult a professional to rule out other sleep disorders. When it comes to diagnosing short sleep syndrome, your doctor will check for these common behaviors related to the syndrome: Short sleep has been their normal sleeping pattern for most of their lives, from childhood or adolescence and it characterizes their night’s sleep even when they break routine (weekends or vacations, for example), when people generally sleep later. They don’t need something, such as a white noise machine, to fall asleep. They naturally fall asleep at around the same time every night, sleep six hours or less, and get up at a set time every day, relaxed and refreshed. People with short sleep syndrome usually tend to sleep for a fixed number of consecutive hours. This is in contrast to sufferers of other sleep disorders who often report waking up at intervals during the night, and so they feel fatigued even when they first get up in the morning. The process of diagnosing the syndrome will begin with the family doctor, who will ask about sleeping habits and ease of falling asleep as well as additional lifestyle characteristics. Later, the patient may be required to record sleep activity over a two-week period, and be monitored in a special sleep lab that includes watching brain activity in sleep as well as recording other physical cues. What Causes Short Sleep Syndrome? Not much is known about the causes of short sleep syndrome, but researchers have found some fairly convincing evidence that some causes are genetic. Dr. Ying-Hui Fu, a professor of neurology at the University of California San Francisco, is probably the most senior researcher in the field of short sleep syndrome, and has been researching it for 25 years. After a long research period, she has identified what she calls “short sleep genes.” Fu and her team analyzed data from sleep studies and located people with patterns that may be appropriate for short sleep syndrome. In DNA tests performed on these people, they identified a number of suspicious genetic mutations and then copied them through genetic engineering to animal models, including laboratory mice and fruit flies. At least three genetic mutations are associated with short sleep syndrome, but don’t replicate, that is, each one individually can cause the syndrome to appear. How Is the Syndrome Treated? According to the National Sleep Institute in the United States, short sleep syndrome doesn’t require any special treatment. This is because those who have it usually don’t suffer from functional impairment due to their short sleep. Schoenberg tends to agree with this position: “If someone really has this syndrome, treatment isn’t required,” she said. “These people can continue to sleep for a few hours and enjoy their good fortune, because they have the opportunity to take advantage of more hours every day – something that many of us desire.” To read the original article click here.

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6 PRACTICAL Ways to Reduce Your Exposure to EMF Pollution

AHA Publisher — Mon, 13 Sep 2021 07:00:16 +0000

Lori Alton via NaturalHealth365 – Is your home environment making you sick? Cordless phones, computers, printers, fax machines, plus many other electrical devices may very well be slowly killing you. According to the Consumer Electronics Association, about 99 percent of U.S. households own a television, with the average home having three TVs and about 24 consumer electronic devices overall. This trend toward increased consumption of consumer electronics is expected to continue along with serious health consequences. Why Should You Care About EMF Pollution? Because this growing demand for more and more electronics is giving rise to a growing cloud of pollutants or “electronic smog” – floating around your home’s environment. Known as an electromagnetic field, or EMF, this indoor smog results from the large number of harmful positive ions emitted by the average household’s slew of electronics. Andrew Well, MD, has called electromagnetic pollution the most significant pollution human activity has produced this century, made all the more dangerous because it is an invisible toxin. Conscious Scientists Have a Serious Warning for Humanity Barry Trower, a former Royal Navy microwave weapons expert, said this about WiFi radiation: “We are risking the future generations of all the children in the world.” Swedish neuroscientist Ollie Johanssen, PhD has estimated, based on his research, that a full 50 percent of the world’s population will experience some symptoms of “electro hyper” symptoms by 2017. Samuel Milham, MD, MPH, a medical epidemiologist, said: “Very recently, new research is suggesting that nearly all the human plagues which emerged in the twentieth century, like common acute lymphoblastic leukemia in children, female breast cancer, malignant melanoma, and asthma, can be tied to some facet of our use of electricity. There is an urgent need for governments and individuals to take steps to minimize community and personal EMF exposures.” Every television, laptop computer, “smart” (utility) meter, or any use of wireless technology will expose your body to as much as 20 times higher frequency patterns than it would normally be used to. The problem is compounded by the added hazards of dust, bacteria, and other impurities floating around the average home’s air. The result? An unhealthy home environment robbing you of the safe, secure haven your home should be. How Is EMF Pollution Affecting My Health? As indoor air quality diminishes, your family’s emotional and physical health is impacted. Symptoms like insomnia, nervousness, and difficulty concentrating are all warning signs that positive ions exist in unhealthy concentrations in your living environment. Continued exposure to EMF smog can cause an accumulation of additional free radicals in the human body, increasing the risk of developing cancer. But there are steps you can take to protect your health and the health of your family, improving the air quality of your home and ridding it of EMF smog and other pollutants. Try These 6 Practical Ways to Reduce Your Exposure to EMF 1. Eliminate unwanted electronic devices One of the most obvious ways to lower the amount of EMF smog found in your home environment is to do an assessment of the number of electronic devices in your home and consider whether they are absolutely necessary. Improving your home’s air quality and reducing the threats to your family’s health could mean making a few lifestyle changes. The payoff, however, can be worth it. 2. Make use of Himalayan salt lamps High-quality Himalayan salt lamps are made from pure, natural Himalayan salt. As they warm, these lamps serve as natural room ionizers, emitting negative ions into the surrounding environment that effectively bind with all the excess positive ions, reducing EMFs, killing bacteria, and purifying the air. Be sure to purchase your lamp from a reputable company. 3. Distance yourself from the dangers of microwave radiation If you have a cordless phone – throw it away. Many studies suggest that cordless phones are more dangerous to use than cell phones. Use a corded phone instead – it’s much safer. When using a laptop or iPad – don’t place it on your lap. Long-term exposure to EMF pollution has been associated with reproductive and neurological disorders. And, by all means, don’t carry a cell phone against the body or place it on your head. 4. Utilize shielding The important thing to remember before investing in shielding is that you want to ensure the shielding material is less harmful to you and your family than the EMF exposure. In most instances, this will be the case, but be sure you understand the potential hazards of a particular shield before installing it. Performing an EMF survey first can help you determine where to invest in shielding. And, of course, proper testing before (and after) installing shielding material and devices will ensure a successful outcome. 5. Reduce static electricity There are already plenty of reasons to buy clothing and household linens made of natural fibers, like organic cotton and wool, rather than man-made synthetics, but you can add reducing exposure to static electricity to the list. Static electricity can be particularly harmful to people who are already EMF-sensitive. Remember to change out all bedding for natural fiber fabrics as well. 6. Turn off unused circuits Even when electronics are unplugged, electrical wiring can act like a broadcasting antenna for the power grid. By installing demand switches, you effectively turn these circuits off when they are not drawing power, giving your body a break. When demand switches cannot be installed, consider turning unused circuits off, particularly at night when much less electricity is needed. As a final note, to reduce the negative effects of EMF exposure, connect yourself to the Earth. What does that mean? Simply click this link and learn more about “Earthing.” Sources for this article include: NIH.gov EMFanalysis.com Safespaceprotection.com To read the original article click here.

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